Can’t fall alseep? Try Latham Thomas’ soothing guided ‘beditation’ ritual

Being able to fall asleep when and where you intend to do so can often feel like a straight-up art form. Sure, during those few final minutes of shavasana in yoga class you have no problems zonking out, but once you’re in bed for the night, trying to clock in some real-deal REM, you cannot drift off for the life of you—despite how exhausted you very well might be. But, no fear, shut-eye seekers: If anyone knows how to find serenity, rest, and relaxation, it’s Well+Good Council member and Mama Glow founder Latham Thomas, who already has an idea for how to optimize your alarm clock for better sleep.

Thomas’ latest dreamy innovation is a guided “beditation,” which is a 10-minute, soothing solution to get yourself to sleep once and for all. The practice starts by tightly tucking yourself into bed, which Thomas says is a “way to create a sense of safety, security, and comfort,” adding that it “allows us to soften our bodies, recalibrate our nervous systems, and to create a feedback loop of calm.”

“You may notice that there are sounds around you, whether you’re in the city or the countryside. Just allow the sounds and anything happening in the ambient space to just pass through.” —Latham Thomas

After getting snug as a bug into prime beditation form, Thomas goes through an exercise that aims to end in a deep and restful slumber. The Zen practice includes advice that allows boss babes in all locales to slow things to a restful calm. “You may notice that there are sounds around you, whether you’re in the city or the countryside. Just allow the sounds and anything happening in the ambient space to just pass through,” she says. The entire process, including a number of micro-movements, intends to not only enhance your sleep, but to also reenergize you for the day ahead when you wake.

With this ritual on your side, just set the perfect sleep temperature, and effortlessly doze off to dream land.

Creating a meditation space in your home? Here’s some advice from MNDFL on how to create Zen vibes and how to make a dreamy yet practical meditation nook at home.