If you’ve ever crawled into bed exhausted, only to have your mind start a highlight reel of everything you said, didn’t say, should’ve said, and might say tomorrow, welcome. You’re not broken. You’re just human with an overactive brain.
That’s exactly why I created this sleep meditation for anxiety and overthinking. It’s designed for the nights when your body is ready to rest, but your thoughts are still running around on high alert.
Who this meditation is for
This is for adults who regularly:
- replay conversations on a loop
- worry about tomorrow the moment you close your eyes
- feel anxious when everything gets quiet
- and can’t seem to “turn off” even when they’re tired
If you’ve been searching for things like “sleep anxiety,” “can’t stop thinking at night,” or “how to fall asleep when overthinking,” this practice is perfect for you.
Watch the meditation here:
Sleep Meditation for Anxiety & Overthinking | 17 Minutes
Quick note: If you’re reading this in bed, you have permission to stop scrolling for the night after you click play.
What makes this different from generic sleep content
A lot of sleep videos are basically: pretty music + “relax” 47 times, over and over.
This one is different on purpose.
This meditation meets you in a difficult and specific emotional state: nighttime overthinking. It starts with gentle grounding and breathwork (so you’re not left alone with your thoughts), then gradually transitions into soft original music so your nervous system can slow down without trying to.
It’s not about making the mind stop. It’s about helping it slow down naturally.
What you’ll experience in the 17 minutes
Here’s how everything is laid out so you know what you’re stepping into:
- 00:00 – Guided Introduction (slow, grounding, no pressure)
- 01:48 – Calming Breath & Grounding (soft cues to settle the body)
- 08:00 – Releasing Anxious Thoughts (gentle mental unwinding)
- 10:15 – Body Relaxation (jaw, shoulders, nervous system easing)
- 12:30 – Deep Mental Quiet (less guidance, more drifting)
- 14:45 – Gentle Transition to Sleep (music supports you to the finish)
If you fall asleep halfway through, you’re not “missing” anything. That’s literally the perfect scenario.
A simple way to use this meditation
If your mind is especially loud at night, try this tiny ritual:
- Do a 60-second “brain dump” in your journal
- Write down and declare: “Nothing needs to be solved tonight.”
- Press play and let the meditation do the rest
Quick journaling prompts (optional, but powerful)
If you want prompts, keep it light. Don’t do any deep digging until midnight. Try:
- What thought keeps returning tonight?
- What am I trying to mentally control right now?
- What would I tell a friend who felt this way?
- What can wait until tomorrow?
Then close the notebook like you’re closing a tab in your brain computer.
Why this is the first meditation in the series
This meditation kicks off my new playlist: Sleep Meditations for Anxiety & Insomnia Relief (6 total sessions when finished). I started here because overthinking and nighttime anxiety is one of the most common struggles. And one of the most searched.
I believe it’s also a strong “problem-solving” meditation: you’re not just listening to ambient background music. You’re using it to change what your nervous system is doing in real time.
Tell me how it lands for you
If you listen tonight (or any night), I’d love to know:
- Did you make it through the whole 17 minutes, or drift off early?
- Do you struggle more with replaying the past or worrying about the future?
- What part felt most calming? Breath, body relaxation, or the music?
Please drop a comment below on the blog post. I will read them, and they can genuinely shape what I create next.
Sleep doesn’t need to be another battle. Let’s make it softer. 🌙 Thanks for visiting!
