5 Minute Meditation for Peaceful Sleep


The Peaceful Swan Meditation

Relax into sleep .. this Peaceful Swan meditation helps you to fall asleep and have a good night’s sleep. Practiced anywhere between 5-11 minutes just before bed to relax and enjoy your sweet dreams.


Meditation Elements:

Posture: Sit in easy pose with a straight spine OR in a chair with your feet firmly touching the ground

Hand Posture (Mudra): Make fists with your hands. Place your fists facing forward about 6-8” away from your head in front of your brow point. Extend and press the thumb tips together until they become white. It doesn’t have to be hard. It’s also important to let the last joint of the thumb relax and bend as much as possible.

Eyes: Gaze toward your white thumb tips for a few seconds to get a clear mental image of that portion of your hand. Then close the eyes and clearly see the thumb tips through the eyelids mentally.

Breath: Long, deep breaths.

Mantra: On the inhale, think “Sat”, on the exhale mentally vibrate “Nam”. Sat Nam means “truth” is my “identity.”

Breath: 5 - 11 minutes. Start with 5 and build up to 11 minutes.

Best practiced before bed to relax for a good night’s sleep. Give it a try! I’d love to know how you felt after and how you slept. Come back after you try it and leave a comment. Or, leave a comment letting me know if you like this type of meditation.


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