A 5-Minute Bedtime Meditation with Dream Balm
Slow breathing and a simple self-massage to help you wind down at night.
Reviewed by Jessica Flowers, Certified Clinical Herbalist
Some nights your body is tired but your mind keeps going. This short guided meditation pairs slow breathing and a simple self-massage with our Dream Balm, so the scent of chamomile and lavender becomes a nightly cue that it’s time to rest. It takes about five minutes, and you can do it sitting on the edge of your bed.
Before you begin
- Dim the lights and put your phone on silent, across the room if you can.
- Have your Dream Balm within reach.
- Sit comfortably on the edge of your bed with your feet flat on the floor, or lie down if you prefer.
The meditation
1. Arrive (about 1 minute)
Close your eyes, or let your gaze rest softly on the floor. Notice where your body touches the bed and the ground. Take three slow breaths: in through your nose for a count of four, out through your mouth for a count of six. Let each exhale be a little longer than the inhale.
2. Notice the scent (about 30 seconds)
Open your Dream Balm and hold it a few inches from your face. Breathe in slowly and notice the soft blend of chamomile and lavender. Over time, this scent can become a signal to your body that the day is done.
3. Wrists (about 1 minute)
Warm a small amount of balm between your fingertips and massage it into the inside of each wrist with slow circles. Breathe in for four, out for six. With each exhale, let your shoulders drop a little lower.
4. Back of the neck (about 1 minute)
Take a little more balm and press it gently into the back of your neck, working slowly from the base of your skull down toward your shoulders. Let your head feel heavy. If your jaw is clenched, let your teeth part slightly and soften your tongue.
5. Feet (about 1 minute)
Massage a small amount into each foot, including between your toes, pressing slowly along the arch. Feet carry us all day, and a few moments of attention here can feel especially grounding before bed.
6. Rest (about 30 seconds or longer)
Lie back and let your arms rest by your sides. Breathe naturally. If thoughts come up, notice them and return to the scent and the feeling of the bed beneath you. Stay here as long as you like.
Make it a habit
Like any ritual, this works best when you repeat it at about the same time each night. Pair it with a dark, cool bedroom and a consistent bedtime. For more on what research says about CBD and rest, read CBD for Sleep: What the Research Says.
A few notes
- Ingredients applied to the skin can be absorbed. If you’re pregnant, nursing or take medications, check with your healthcare provider before using any CBD or herbal product. Dream Balm contains mugwort, which is commonly avoided during pregnancy.
- For external use only. Don’t apply to broken skin, and keep balm away from your eyes.
- If trouble sleeping lasts more than a few weeks, talk to your doctor.
Want the full evening ritual? Our Dream Time Bundle brings it together.
These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
