In this introductory episode, Rohan Gunatillake explains how the Hello Sleep meditations work and provides useful information about sleep and mindfulness, all with the goal of getting you a good night’s sleep.

Sleep Hygiene provides examples of simple habits and actions you can take to help your body and mind be more receptive to sleep. Rohan shares practical tips and tricks that can help you set the stage for a good night’s rest.

In this meditation, you will be guided through a technique designed to encourage relaxation called a Body Sweep.

With this method, you scan your body, starting from the face and ending at your toes, noticing any tension and giving yourself permission to relax.

There is a strong link between taking the time to breathe and being relaxed. This meditation is all about the breath, specifically breathing out; this method is all about releasing tension and letting go of stress.

If you’re having trouble drifting off to sleep, try the Fading technique. In this guided meditation, you’re encouraged to slowly try to turn off your five senses; by the end you’ll concentrate on tuning out your thoughts as well.

In this meditation, you will deliberately emphasize the positive and the pleasant by turning your mind towards gratitude. This practice can help the mind begin to soften and become more relaxed.

In it, you will send your gratitude to the people who have helped you throughout the day, including yourself.

A mind full of kindness is a relaxed mind and in this guided meditation, you’ll incline your thoughts towards altruistic feelings, encouraging yourself to be gentle and sympathetic as you moves towards deep sleep.

This practice will guide you to work against habits of negative thinking and promote a focus on a positive frame of mind, all while easing you into a restful night’s sleep.