The 3 best examples of mindfulness practices to aid sleep (plus real-life twists)

When people search for examples of mindfulness practices to aid sleep: 3 examples show up again and again. They’re simple, repeatable, and backed by research:

• Breath-focused mindfulness
• Body scan meditation
• Guided imagery or visualization

Instead of treating them like abstract concepts, let’s walk through how they actually look in a dark bedroom with a tired brain.

Example 1: Breath-focused mindfulness for the racing mind

If you want a clear example of a mindfulness practice for sleep, breath awareness is usually the first stop. It’s simple: you pay attention to your breathing on purpose, and when your mind wanders (which it will), you gently bring it back.

Here’s how it might look at 11:47 p.m. when your brain is busy planning tomorrow:

You’re in bed, lights off. Instead of scrolling, you decide to practice “counted breathing.” You inhale through your nose for a count of 4, pause for 2, and exhale slowly for a count of 6. That longer exhale helps signal your nervous system to calm down by nudging it toward the parasympathetic “rest and digest” mode. When your mind jumps to your inbox, you notice it, say “thinking,” and return to the next breath.

That’s it. No special posture. No fancy app required.

Real-life twists on breath mindfulness examples include:

• 4–6 bedtime breathing: Inhale for 4, exhale for 6, for about 5–10 minutes. If counting annoys you, drop the numbers and just keep the exhale slightly longer than the inhale.
• Hand-on-chest breathing: One hand on your chest, one on your belly. Feel which hand rises more. Let the belly hand rise as you inhale, and soften your shoulders as you exhale. This adds a grounding, physical cue.
• “Name the breath” practice: On the inhale, silently say “in.” On the exhale, silently say “out.” When thoughts pop up, you don’t argue with them; you just return to “in… out…”

The best examples of mindfulness practices to aid sleep almost always include some form of breath work, because it’s portable. You can use it when you wake at 3 a.m., in a hotel room, or on a redeye flight.

If you like data: research summarized by the National Institutes of Health notes that mindfulness and relaxation techniques can improve sleep quality and reduce insomnia symptoms for many people over time (NIH / NCCIH).

Example 2: Body scan meditation to release hidden tension

The second of our examples of mindfulness practices to aid sleep: 3 examples is the body scan—basically, a slow mental walk through your body from head to toe.

Here’s a concrete bedtime version:

You’re lying on your back, eyes closed. You start at the top of your head. You notice your forehead—tight? relaxed? You don’t try to fix it; you just notice. Then you move your attention to your jaw. Is it clenched? If yes, you soften it a bit, maybe let your mouth hang open for a second. You keep going: neck, shoulders, arms, chest, belly, hips, legs, feet.

You’re not forcing relaxation; you’re inviting it.

Real examples of body scan variations for sleep:

• Tension–release scan: At each body part, you gently tense the muscles for 3 seconds, then release on the exhale. This contrast makes relaxation easier to feel.
• Warm-light scan: As you move down your body, imagine a warm, heavy light spreading through each area. This pairs mindfulness with gentle imagery.
• Micro-scan for busy nights: If you’re exhausted, you can shorten it to just three zones: face and jaw, shoulders and chest, belly and hips. Even a 3-minute scan can shift you out of “go mode.”

A 2022 review of mindfulness-based interventions for insomnia found that practices like body scans can improve sleep onset and reduce nighttime awakenings in many adults (National Library of Medicine). That doesn’t mean it works overnight for everyone, but it’s one of the best examples of a gentle, low-risk tool you can practice regularly.

Example 3: Guided imagery when your thoughts won’t shut up

The third of our examples of mindfulness practices to aid sleep: 3 examples is guided imagery—using your imagination on purpose instead of letting it run wild.

Picture this: you’re in bed, but your mind is in tomorrow’s meeting, next month’s bills, and last week’s argument. Rather than “trying not to think,” you give your mind a softer job.

You imagine a place where you feel calm: maybe a quiet beach at sunset, a cabin in the woods, or your grandmother’s kitchen. You walk yourself through it slowly in your mind: the colors, sounds, textures, even the temperature of the air. When your mind wanders, you gently guide it back to the scene.

Real examples include:

• Safe-place imagery: You build a detailed mental “safe room” you can return to every night—a specific chair, a window view, a certain smell. The repetition itself becomes a sleep cue.
• Slow-story visualization: You imagine a calm, boring narrative: walking a quiet trail, watching clouds drift by, or slowly tidying a cozy room. Nothing dramatic happens; that’s the point.
• Guided audio practice: You use a short, 10–20 minute sleep story or guided visualization from a mindfulness app. Many people in 2024–2025 use apps like Calm, Headspace, or Insight Timer for this, especially if they find silence uncomfortable at first.

Guided imagery is especially helpful if you’re a natural daydreamer. Instead of fighting your imagination, you harness it.

The Mayo Clinic notes that guided imagery and relaxation techniques can support better sleep and reduce stress when practiced regularly (Mayo Clinic).

Beyond the basics: 3 more real-life mindfulness practices that support sleep

So far, we’ve covered the classic examples of mindfulness practices to aid sleep: 3 examples you’ll see in almost every mindfulness book. But in real life, people often need more flexible tools they can tuck into busy evenings.

Here are three more real examples that pair nicely with the core practices above.

Mindful journaling to clear mental clutter

If your brain loves to write mental to-do lists at bedtime, mindful journaling can be your pre-sleep “brain drain.”

Instead of a long, emotional diary entry, you spend 5–10 minutes noticing and naming what’s on your mind—without fixing it. You might write:

• “Thinking about tomorrow’s meeting, feeling nervous.”
• “Worried about money; noticing tightness in my chest.”
• “Grateful for lunch with a friend today.”

The mindfulness piece is in the tone: you’re observing, not judging. Once it’s on paper, your mind doesn’t have to hold it all quite as tightly.

This can be especially helpful before you move into a body scan or breath practice. You’ve offloaded the mental noise first.

Mindful walking as a bridge from day to night

In 2024–2025, with so many of us working from home or on screens late, the brain often doesn’t get a clear “work is over” signal. A 5–15 minute mindful walk in the evening can act as that transition.

You step outside or walk a hallway and pay attention on purpose: the feeling of your feet hitting the ground, the air on your skin, the colors of the sky, the sounds around you. When your mind goes back to work emails, you notice it and gently return to your steps.

This doesn’t knock you out on the spot, but it lowers the volume on your nervous system so that when you do go to bed, your body isn’t still in full alert mode.

Mindful tech cut-off: a modern necessity

One of the most practical examples of mindfulness practices to aid sleep in 2024–2025 is simply this: being intentional about screens.

Instead of doomscrolling until you can’t keep your eyes open, you choose a tech cut-off time—maybe 30–60 minutes before bed. That choice itself is an act of mindfulness: you’re noticing how screens affect your mind and deciding to care for your future self.

During that last hour, you might:

• Read a physical book
• Stretch gently
• Do a 5-minute breath practice
• Prepare clothes or lunch for tomorrow in a calm, unhurried way

The CDC recommends limiting bright screens before bed because blue light and stimulating content can interfere with the body’s natural sleep-wake cycle (CDC Sleep and Sleep Hygiene). Mindfulness gives you the awareness and discipline to actually follow through.

How to combine these examples of mindfulness practices to aid sleep into a simple routine

You don’t need an elaborate ritual. Think of these examples of mindfulness practices to aid sleep: 3 examples (breath, body scan, imagery) as building blocks you can stack in different ways.

Here’s one realistic 20–30 minute evening flow:

• 5 minutes of mindful journaling to unload worries
• 5–10 minutes of breath-focused mindfulness in bed (like 4–6 breathing)
• 5–10 minutes of a body scan or guided imagery until you drift off

Or, if your evenings are packed, you might choose just one anchor:

• On stressful days: body scan
• On overthinking days: guided imagery
• On restless, fidgety days: breath-focused practice

The key is repetition. These aren’t one-time hacks; they’re like brushing your teeth. The more often you practice, the faster your body learns, “Oh, this means we’re powering down now.”

FAQs about mindfulness and sleep

What are the best examples of mindfulness practices to aid sleep for beginners?

For beginners, the best examples of mindfulness practices to aid sleep are usually breath-focused mindfulness, a short body scan, and simple guided imagery. They’re easy to learn, don’t require special equipment, and can be done lying in bed. Many people start with 5 minutes of slow breathing and gradually add a body scan or visualization as it feels comfortable.

Can you give an example of a very short mindfulness practice I can use if I wake up at 3 a.m.?

Yes. Here’s an example of a 3-minute practice:

You place one hand on your chest, one on your belly. You feel the rise and fall of your breath. You silently count “1” on the first exhale, “2” on the next, up to 10, then start over. If you lose count, you just begin again at 1. No pressure to fall asleep; the goal is simply to rest in the rhythm of your breathing.

Do these mindfulness examples actually work for insomnia?

For some people, yes—especially when combined with good sleep habits (consistent wake time, limiting caffeine late in the day, reducing late-night screens). Research on mindfulness-based interventions shows improvements in sleep quality and insomnia symptoms for many participants, though results vary from person to person. If your insomnia is severe or long-lasting, it’s wise to talk with a healthcare professional; mindfulness can support treatment, but it’s not a replacement for medical care.

How long should I practice these examples of mindfulness practices to aid sleep before expecting results?

Think in weeks, not nights. Some people notice a difference within a few days; for others, it takes 4–8 weeks of regular practice. Aim for a small, consistent routine—5–15 minutes most nights—rather than a long session once in a while. Over time, your brain starts to associate these practices with winding down, which can make it easier to fall and stay asleep.

Is there a “right way” to do these mindfulness practices?

Not really. The most helpful examples of mindfulness practices to aid sleep share a few qualities: they’re gentle, they’re done with curiosity instead of judgment, and they’re repeated often. Your mind will wander; that’s not failure, that’s part of the practice. Each time you notice you’ve drifted and return to the breath, the body, or the image, you’re strengthening the very skill that helps you unhook from racing thoughts at night.

If you take nothing else from this: pick just one of these examples of mindfulness practices to aid sleep: 3 examples—breath awareness, body scan, or guided imagery—and try it tonight for five minutes. Keep it simple, keep it kind, and let your bedtime routine be less about forcing sleep and more about inviting rest.