Use This Visualization to Help You Fall Asleep

About a month ago I was struggling with anxious feelings, and it was really affecting my sleep. While laying in bed for hours on end one night, I created a visualization exercise to get some relief. I did it that night, and then the following nights, and it helped me fall asleep more quickly. Here is the Moonlight Visualization to help you fall asleep.

Use This Moonlight Visualization to Help You Fall Asleep + Free Guided Audio

Moonlight Visualization to Help You Fall Asleep

1. Find a comfortable position to lie in bed and close your eyes. Mentally scan through your body and just notice how it feels. Try to release any tension you find in your muscles.


2. Let your breath flow naturally, but just take a moment to notice it as well.


3. Picture yourself in your mind lying just the way you are in your bed in your bedroom.


4. Now picture a big full moon outside your window. The moonlight is shining down from the sky, through your window, and onto you.


5. Now the moonlight is flowing through you and into you.


6. Picture the moonlight and your body as it fills you with a feeling of calm, cool spaciousness.


7. Picture the different parts of your body as they very slowly fill with the ethereal moonlight, maybe from the bottom up or the top down. This weightless light is creating a sense of safety and comfort within you.


8. When you find yourself thinking about something else (and this will happen), simply acknowledge the thought and then bring your attention back to the visualization. Pick up where you left off with the airy moonlight filling you up with a relaxed peacefulness.


I continue to do this until eventually I’m waking up and can’t remember when I fell asleep.


Going through a visualization exercise shifts brain wave activity. You can teach your brain to respond to certain images in a certain way. The Moonlight Visualization promotes the brain’s movement toward sleep through the use of the moonlight image. This is what works for me, however, you may find a different image more effective.


Visualizations can be difficult for a lot of people when they first try them, but they do become easier with more practice. If you struggle the first time, I encourage you to try it a few different nights before ruling out the process completely.


Guided Moonlight Visualization Audio

I know it can be hard to remember all the steps when you’re actually lying there frustrated in bed. That’s why I created a guided visualization audio mp3 that you can put on your phone or iPod to listen to quietly in the moment when you need it. Download it for free here.

FREE Guided Moonlight Visualization Audio


Music used:
“Wisps of Whorls” Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0 License


Have you tried visualizations before? Do you use a visualization to help you fall asleep?

Use This Moonlight Visualization to Help You Fall Asleep + Free Guided Audio

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7 Comment

  1. Reply
    December 14, 2016 at 7:30 pm

    I’ve been doing visualization, guided meditation and breathing exercises for a long time, and they really help. When I tell people about my experiences with them, I know they nod their heads and say they’ll have to try it, but I’m betting they never do. If only they knew… Thanks for your post & Merry Christmas, Brenda

    1. Reply
      December 15, 2016 at 10:09 am

      Haha, oh I know that look as well! With stuff like this as well as with the natural remedies I use. I’m so happy that you’ve found those techniques to be so helpful for you though, and maybe this one will be a good addition to your arsenal. 🙂 Happy holidays!

  2. Reply
    Sandra Garth
    December 15, 2016 at 1:20 pm

    My son often has trouble falling asleep and I will share this with him. Thank you!

    1. Reply
      December 15, 2016 at 1:32 pm

      Aw, trouble sleeping is awful for anyone. I hope it will help!

  3. Reply
    Lynn Spencer
    December 16, 2016 at 6:53 pm

    Thanks so much for this. Both my daughter and I struggled with sleep issues and I will surely pass this on to her.

    Hugs, LLYnn

    1. Reply
      December 17, 2016 at 11:17 am

      You’re welcome! That’s so frustrating. It has really been helping me, I hope it can be effective for you both as well.

  4. Reply
    January 5, 2017 at 4:17 pm

    Grace, this sounds like a very peaceful way to fall asleep. Thanks for sharing!!

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