This bedtime affirmation is a peaceful closure to your day, whether your day was stressful or relaxed. Because no matter the quality of your day, it has passed and you are worthy of your rest. You are worthy of the peace, inner calm, gratitude, and joy that this nightly routine can offer.
“True silence is the rest of mind, and is to the spirit what sleep is to the body, nourishment and refreshment.” – William Penn
When you’re faced with the discomfort of uncertainty, insecurity, or lack of control, it can keep you from relaxing into a restful sleep. This nightly routine is a simple one (our most complex questions often point to simple answers) that encourages you to physically release the fear that’s keeping your body tense and your mind chattering.
Fear can hold you in a headlock by keeping you from truly enjoying your life as it is. Fear can creep into your life in the form of future anxieties, doubts about your performance, rejection of your self-image, grief over how your life did not turn out to be the way you thought it should have been… and so on. Fear is the underlying factor that makes it hard to experience peaceful sleep, and a happy life.
This nightly routine is meant to help you sink into a happy sleep by releasing all fear that would deny you of that. Through these short, slow affirmations, you allow your body to release the day’s tension. You encourage your mind to get into the habitual practice of getting quiet. You get closer to a greater source of love, because as the Dalai Lama notes, “Sleep is the best meditation.”
An Easy Nightly Routine for Peaceful Sleep
Try this nightly routine when you’re ready to fall asleep but haven’t quite gotten their yet. Start by taking a deep breath. Let each breath locate a tense, tired area of your body. Let your body relax, from the tension in your neck to the ache in your toes, one breath at a time. Imagine soaking in the tension with each inhale, and exhale the tension, sending it away.
During your exhale, repeat a line from below. You can repeat the same line two or three times for one area of your body, breathing multiple breaths to relax that area. Or you can repeat the line once and move on to the next line with each new breath, focusing on another area of your body.
Each affirmation is a prayer for peace and sleep.
I am willing to let go.
I let go.
I release all tension.
I release all fear.
I release all anger.
I release all guilt.
I release all sadness.
I let go of all old limitations.
I release all stress from this day.
I let go, and I am at peace.
I am at peace with myself.
I am at peace with the process of life.
I am safe.
I am loved.
Repeat this once, twice, or three times… however many times it takes to really sink into your mental, emotional, and physical state. Feel the words as you say them and think them. Adjust them as needed, and believe in the simple power of their message: When you release fear and all its chaos and noise, you can embrace love in all its glorious silence.
Once you start practicing this nightly routine, it becomes a habit. You can repeat the affirmations aloud or silently to yourself. Visualizing the fear, tension, anger, sadness, guilt, and stress leaving your body helps you to let go of anything that would keep you from a good night’s sleep. When you use the power inside of you to control your mind, you become closer and closer to this power.
Through peaceful sleep tonight, we are lifted spiritually to be teachers of love tomorrow.
You may also enjoy these 3 habits for better sleep.
- What do you think of this nightly routine?
- Would you try it, or practice it any differently?
- What helps you relax after the day’s events and sleep more soundly?
Please share your own thoughts, practices, and experiences with me in the comments.
Share this nightly routine with someone who may appreciate some peace.
Let go of fear. Hold onto love.
Free watercolor texture by Lost and Taken; lettering by Aim Happy.