We enter the grocery stores amongst shoppers who are masked, as though we’ve stumbled into a bandits’ convention. We step outside for a walk and otherwise-friendly looking people cross the street as we approach. We show our love by staying away from our family and friends and socialize only when separated behind the safety of screens.

Then at night, when we get into bed to sleep and dream, the worries we’ve managed to keep at bay when the sun was shining lurk at the edges of our consciousness like prowling predators.

We know that sleep is good medicine for our immune systems in a time of pandemic, but now when it is most crucial, it is just out of reach.

One way to turn sleeplessness into solace, and convert our fears to love is to practice “beditation.” Whereas in classical meditation the goal is to stay awake and aware as we settle our thoughts into stillness, in beditation we try simply to relax. Slipping off into sleep is an added benefit if it comes, but either way, we’ve rested our body and our minds and lowered our stress—all of which support our health.

Here is a beditation that is particularly suited to these times. It is based on a traditional metta, or loving-kindness meditation, in which one offers wishes for love, happiness, health, and protection for oneself, loved ones, friends, and the wider community—eventually including all beings.

Sending loving-kindness can help you sleep

There are many forms of metta meditation and instructions are available in various books or on the Internet. In the meantime, here are simple instructions to get you started:

• Lie down in your bed in a comfortable position. Focus on your heart as you breathe in and out.
• Think about something you love about yourself, and feel your heart fill with appreciation.
• Direct three to five simple heartfelt wishes to yourself, such as, “May I be happy, may I be healthy, and may I live in safety and peace.” Repeat these wishes several times, coordinating the phrases with your breath.
• Now think of someone you love unconditionally, such as a family member or child, and do the same for him or her.
• Repeat this cycle of filling your heart with love and extending wishes to someone in each of your circles. Continue to move outward to a friend, then an acquaintance, a stranger, someone with whom you have a difficult relationship, and finally all people and all beings.

There’s no one set script for this meditation. You can adapt it to make the words meaningful to you.

You can use this beditation as a form of prayer at the end of the day, or when you wake in the middle of the night and enjoy this gentle and loving way to ease into sleep, and to feel connected to others in love and healing while putting your fears to rest.

This post was first published on Storey Publishing’s blog and was adapted from The Mindful Way to a Good Night’s Sleep, by Tzivia Gover.