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Wind DownTucking In

Tucking In

Get comfy in bed, and let’s wind down together for a great night’s sleep. Guided by Sam.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Hi, I'm Sam. Let's get ready for bed. Start by getting really cozy in your bed and if you have a favorite stuffed animal or a blanket that you'd like to sleep with, you can go ahead and get it now. And before we start winding down, just slowly look around your room and notice some things that make you feel happy. Maybe you notice a favorite book or a nightlight or even a picture of your family. And take a moment just to feel thankful for your cozy bed and all the things in your room that help you to feel safe and happy. And now let's find a comfortable lying down position, feeling your head resting on your pillow and your blanket covering you if that's comfortable. And we'll just take a nice long stretch, reaching your arms and feet away from your center. And then take a nice deep breath in and as you breathe out just relax your arms and legs. And now let's take a moment to think about something that went well today. Maybe you ate something yummy, or you laughed with a friend and just let yourself think of maybe one or two more things that really went well today. And now just think of something that you're proud of yourself for today. Maybe you were kind to a friend or you helped someone in your family with chores. Maybe can feel thankful that you showed up somewhere even when you didn't really want to. And now we'll think about what kind of dreams you'd like to have. Maybe you'd like to dream about flying or making cupcakes. Just allow yourself to imagine a really lovely dream you'd like to have tonight. And then let's just bring to mind something that you're looking forward to about tomorrow. Maybe you're excited to see a friend at school or go somewhere with your family or maybe you're just looking forward to relaxing. So what are you looking forward to tomorrow? And as you imagine the things that you're looking forward to, see if you can bring to mind your senses. Noticing what you might see, what you might hear, any smells, any tastes. And anything you can feel in your skin, like the temperature, or the clothes, the softness of your clothes. And just let the feeling of happiness, of comfort grow for a few more moments as you imagine this scene. And now we'll bring our attention back to this moment right now. You can place a hand on your belly and just feel it going up and down as you breathe. And then feel the softness of your bed and pillow underneath you. And bring to mind the loved ones that are close by, maybe in the next room. And we can just send a friendly wish for them to sleep well and have a really good day tomorrow. You can repeat silently after me as you imagine your loved ones receiving your...


TypeWind Down
Duration6-8 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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