10-Minute Meditation for Better Sleep Inspired by Spencer

Finding Rest the Spencer Way

We”™ve all had nights where sleep seems impossible to find. Thoughts race through our minds, stress lingers from the day, and rest feels out of reach. But what if we could embrace the calmness that Spencer, the Jack Russell, finds at the end of the day? After hours of play and exploration, Spencer knows how to wind down, relax, and settle into a peaceful state of rest. Inspired by his natural ability to ease into relaxation, this 10-minute guided meditation for sleep can help you quieten your mind and drift into deep, restorative rest.

Whether you”™re new to meditation or have practised before, this guide will lead you step by step, helping you release tension and embrace calm before bed. All it takes is ten minutes of mindful focus, and you”™ll find yourself transitioning from the chaos of the day into a state of peaceful slumber. Let”™s get started.

1. Setting the Scene for Calm

Before beginning your meditation, it”™s important to create an environment that encourages relaxation. Spencer always finds the perfect cosy corner for a nap, free from distractions, and so should you. Set up a peaceful atmosphere that invites rest.

Dim the lights or turn them off completely.
Make sure you”™re comfortable. Lie down in bed or sit in a relaxed position, with soft blankets or pillows supporting you.
Turn off distractions. Silence your phone, switch off the TV, and ensure the space around you is quiet.
If you like, you can play soft music or use a white noise machine to create a calming backdrop.

2. Start with Deep Breathing

Now that you”™re settled, we”™ll begin by focusing on your breath. Spencer”™s calm breathing when he rests, his little chest rising and falling softly, is a reminder of how the breath can ground and relax us.

Close your eyes and bring your attention to your breath. Inhale deeply through your nose, feeling your lungs expand, and then exhale slowly through your mouth.
Take three more deep breaths, each one slower than the last. As you inhale, imagine breathing in calmness and peace. As you exhale, release any tension or stress from the day.
Feel your body relax with each breath. Let your muscles soften, and allow yourself to sink into your bed or chair.

3. Scan Your Body for Tension

As Spencer relaxes into sleep, his whole body seems to let go of any tension, and soon he”™s peacefully resting. We can follow this example by scanning our bodies for tension and consciously letting go.

Start with your toes. Bring your awareness to them, noticing any tightness or discomfort. Breathe into this area, and with your next exhale, allow them to relax completely.
Move up to your legs, noticing how they feel. Are they tense from the day? Allow them to soften as you breathe out.
Continue this body scan””moving up to your hips, stomach, chest, arms, and shoulders. As you focus on each area, breathe deeply and release any tension you”™re holding.
Finish with your neck and face. Let your jaw unclench, soften your brow, and let your eyes feel heavy.

With each part of your body relaxing, you”™re creating space for peace to flow in.

4. Visualise Calmness Spreading

Spencer often settles into his cosy bed with a sense of contentment, and soon his body is fully at rest. Visualisation can help you reach that same level of relaxation by creating a peaceful mental image to guide your mind.

Imagine a warm, calming light at the top of your head. This light represents peace, relaxation, and comfort.
With each inhale, imagine this light slowly spreading down through your body””starting from the top of your head, down through your neck, shoulders, arms, and chest. Feel it warming and soothing each muscle as it travels.
As the light continues down your body, feel it wash away any remaining tension. Let it travel down to your stomach, legs, and feet, bringing complete calmness with it.
Now imagine this light enveloping your entire body, forming a cocoon of peace. You are fully relaxed, safe, and ready for sleep.

5. Let Go of the Day

Just as Spencer doesn”™t carry the excitement of his day into his rest, we too need to let go of what has happened. Now is the time to release the events, thoughts, and emotions of the day.

Imagine the events of your day as clouds in the sky, passing by one by one. You don”™t need to hold on to them or analyse them. Just watch them drift away.
If a thought appears, acknowledge it without judgement and let it float by like a cloud. Remind yourself that there”™s nothing more you need to do today.
With each passing cloud, feel your mind becoming clearer and lighter. You are not your thoughts””you are the calm beneath the sky, steady and peaceful.

6. Focus on Your Breath Again

As your mind becomes quieter, bring your attention back to your breath, just as Spencer”™s slow, steady breaths lead him into sleep. Focusing on your breath helps anchor your awareness in the present moment, where peace and calm reside.

Take slow, gentle breaths. Inhale through your nose, feeling your lungs fill with calm energy.
As you exhale, release any lingering tension in your body, allowing yourself to sink deeper into relaxation.
Count each breath: “One, I am calm”¦ two, I am relaxed”¦ three, I am at peace.” Continue this for a few moments, letting the rhythm of your breath lull you towards sleep.

7. Affirm Your Readiness for Rest

Spencer has a natural ability to rest deeply after a day of excitement. By repeating simple affirmations, we can guide our minds to that same state of restfulness, reassuring ourselves that we are ready for peaceful sleep.

Silently repeat the following affirmations to yourself, allowing each one to settle into your mind:
- “I am relaxed and ready for rest.”
- “My mind is calm, my body is at peace.”
- “I release the day and welcome restful sleep.”
- “I am safe, I am at ease, I am ready to sleep.”

Feel these words bringing you comfort, just as Spencer finds comfort in his favourite cosy spot.

8. Drift into Sleep

By now, your body is relaxed, your mind is calm, and you”™re ready for sleep. Just as Spencer slowly drifts off into his peaceful slumber, you can allow yourself to let go completely.

Let your breath become even softer, and feel your body grow heavier, sinking deeper into the bed.
If thoughts arise, simply let them pass by, knowing that this is your time for rest.
Allow yourself to surrender to sleep, trusting that your body and mind are fully relaxed and prepared for a night of peaceful rest.

Finding Calm and Sleep the Spencer Way

Spencer”™s ability to switch from play to calm is a beautiful reminder of the balance we all need between activity and rest. By following this 10-minute guided meditation for sleep, you”™ve embraced that balance””letting go of stress, calming your body and mind, and creating the perfect conditions for peaceful slumber.

Sleep is a gift that restores us for the day ahead, and with these simple mindfulness practices, you can drift off with ease. Just like Spencer at the end of his day, allow yourself to rest, breathe deeply, and find serenity as you welcome sleep. May your night be filled with peace, and may you wake feeling refreshed, calm, and ready for a new day.