Headspace_logo_svg
Try for freeTry for free
Wind DownGoodnight

Goodnight

A long form of our "switching off" visualization, designed to soothe body and mind, in readiness for sleep.

Try 14 days free

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.

Try 14 days free
Better mental health starts with Headspace

So just take a moment to get comfortable, to lie down, preferably flat on your back, but whatever feels most comfortable for you. And just take a moment to leave the day behind, to let go of any conversations in the mind, to let go of any tension in the body, just feeling the weight of the body that's fully supported by the bed beneath you. And when you're ready, just take in a couple of big deep breaths, breathing in through the nose and out through the mouth. And each time you breathe out, just a sense of letting go from any busyness in the mind, letting go of any tension in the body. And then as you breathe out this next time, allowing the eyes to close, feeling the weight of the body just sinking down into the bed beneath you. Then just taking a moment just to notice how the body feels, how the body's breathing, nothing to do, just getting a sense of how it feels, if there's any areas that feel particularly tense, we're gonna work through the body or move through the body. Just imagining that were switching off the different muscles, just shutting down the body for the night so it can rest, giving the mind a greater sense of ease and just creating a greater sense of comfort in the body. So just starting down at the toes. Just focusing the attention there and moving the attention from the toes to the feet to the ankles, just imagining the different muscles, big ones, small ones, just switching off and shutting down for the night. As you move past the ankles now into the lower half of the legs, again just moving the attention up the body, just switching those muscles off for the night. As you move up past the knees now into the upper half of the legs. Again, any tension just being let go of as the muscles shut down for the night. And the same now for the area of the hips, pelvis, your muscles just switching off. As you continue now into the upper half of the body, the muscles of the stomach and the lower back, just switching off. As you continue to scan upwards, the chest, the back, the shoulders. As you scan upwards to each of the muscles, just shutting down, switching off for the night. And as you scan down the arms now, again, just watching as the muscles switch off, shut down for the night. And the hands, the fingers, the thumbs. Those muscles just switching off now. Any muscles in the neck, in the throat now, just switching off. Any muscles in the head, the face, especially in the jaw, behind the nose, behind the eyes, just switching off now. So with the entire body at rest, at ease, having shut down for the night, feeling the weight of the body sinking down into the bed, and allowing any thoughts to come...

Details

TypeWind Down
Duration1-20 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.

    More about Andy
  • 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.

    More about Eve
  • 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.

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

    More about Kessonga
  • 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.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice