The River Of The Mind (Sleep Meditation Script)

Choose a pricing option (help):

Download PDF for personal use (for meditation, mindfulness exercise or relaxation).
Download PDF, Word, or PNG for commercial use (to use in your business or to create derivative content). Learn more
unlock free downloads for life learn more
Document format: PDF, Word
Word count: 1320
Approx. read time: 20 Min

20 min sleep meditation script (PDF, Word) to help you relax busy mind before you fall asleep. This script was written by a professional meditation coach who will lead you through a series of calming visualization exercises.

Meditative visualization exercises can help you fall asleep by promoting relaxation and reducing anxiety, both of which are most common barriers to falling asleep.

When you focus on calming images or scenarios, your busy mind is directed away from intrusive or racing thoughts and towards a more restful state.

This will ultimately lead to a more restful and rejuvenating sleep.

You can use this meditation script to create your own meditation audio or video for commercial use and for sale. Please choose the "Professional / Business" pricing option from the menu above.

Consider using this sleep meditation along with relaxing sleep music or soft nature sounds, like the sounds of ocean waves, breeze, or seagulls.

Here's a snippet from this guided sleep meditation:

The River Of The Mind (Sleep Meditation Script)

Perhaps sometimes you may wish that there was an off-button for your mind.

[Pause for 4 seconds]

An overly busy mind can halt us in many ways throughout our lives… and one of the main things a busy mind interrupts, for millions of people around the world, is a good night’s sleep, every single night.

[Pause for 4 seconds]

Why is this so?

To answer this, let’s relax your mind just a little bit right now…

[Pause for 4 seconds]

Imagine that your mind is represented by a river, with waters that sometimes flow by slowly when there is a lack of rain, or sometimes very quickly. Depending on the weather… and the time of year.

[Pause for 4 seconds]

Your mind is the river. Your thoughts are the water.

[Pause for 4 seconds]

How quickly is your river of the mind flowing right now? How fast are the thoughts, represented by water, flowing in the river?

[Pause for 4 seconds]

Just watch this flow as if you are sitting on the riverbank, enjoying it.

[Pause for 4 seconds]


[Pause for 4 seconds]

Now, just allow for the seasons to pass and the weather to change and watch your river change along with it.

[Pause for 4 seconds]

The seasons represent your overall happiness in your life… Are you achieving quarterly goals you set for yourself…? Seasons change but each one of them can be viewed as beautiful… Seasons can be tough, or they can be mild and enjoyable.

[Pause for 4 seconds]

The waters of the river represent your thoughts… When you focus your thoughts on your goals and desires, your river slows, and becomes crystal clear… The birds and the wildlife are able to see fish that they will catch to feed themselves and their offspring… The fish can find sources of food because the waters have slowed enough to allow for bits of plants to settle on the water and soften, and live bugs can land on the water for them to catch...

Included files

Personal use

  • 1. The River Of The Mind (Sleep Meditation Script) (PDF 99.26 KB)

Professional / Business use

  • 1. The River Of The Mind (Sleep Meditation Script) (PDF 99.26 KB)
  • 2. The River Of The Mind (Sleep Meditation Script) (WORD 35.7 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


Please contact us.