Meditation before sleep is a wonderful way of gently letting go of the day, of helping our body and mind to rest in God’s presence.
Prepare your sleeping space so that it feels uncluttered, welcoming and peaceful. Whether you are sitting or lying down, make sure you are as comfortable as possible. Dim the lights or light a candle if you wish, creating an atmosphere of quiet reverence.
If it might be helpful, you might like to say the end of day prayer we use on retreats.
Bless us, Father.
Our sister Julian of Norwich asked to know Christ’s meaning in all that was shown to her. And she was answered:
“Know it well: love was his meaning. Who revealed this to you? Love. What did he reveal to you? Love. Why did he reveal it to you? For love. Stay with this and you will know more of the same. You will never know anything but love, without end.”
May we be shown that that love is your meaning; that before you made us you loved us; that this love has never diminished and never will.
Send peaceful sleep to nourish and refresh our bodies.
And may your loving-presence renew us and keep us strong in your work of love.
Amen
Close your eyes lightly and take a few slightly slower, slightly deeper breaths.
As you breathe out, let go of anything you are carrying—any tensions, regrets, or worries.
Allow the rhythm of your breathing to settle into a gentle, steady flow.
Choose a simple prayer word such as “Love” or “Peace” or “Thank you.”
Begin to say it silently, interiorly, in unison with the flow of your breath, so that the sounding of the prayer word and the flow of your breath become one easy flow.
Or, if you prefer, simply follow the sound and sensation of your breathing itself, trusting you are already in God’s presence.
As thoughts arise about the day—unfinished tasks, conversations, emotions— just gently return your attention to saying your word and following your breath.
Let thoughts pass through, like clouds drifting across the night sky.
If the prayer word seems to fall away, just rest in the silence. Allow yourself be held in God’s silent embrace of God. “Come away to a quiet place a rest awhile” says Jesus (Mark 6:31).
To meditate before sleep is to lay down the day in love, to come away to a quiet place, to allow ourselves to be loved