When your mind won't switch off at night.
Sleep meditation to raising thoughts.
Welcome.
If you are here because your body is tired but your mind just won't switch off,
You don't need to force yourself to sleep.
And you don't need to force your thoughts to stop.
For the next few minutes,
There is nothing you need to solve,
Nothing you need to figure out,
Nothing you need to prepare for.
Just allow yourself to be here.
Find a comfortable position.
Don't let your head become heavy against the pillow.
Allow your shoulder to soften.
Unclench your jaw.
Let your tongue rest gently inside your mouth.
And if it feels comfortable,
Allow your eye to close.
Take a slow breath in and out.
Through your nose.
And gently breathe out.
Again Breathe in.
.
.
And breathing out a little more slowly.
One more time.
Inhale.
And exhale.
Perhaps your mind is still busy.
Maybe it's replying something to you.
That happened today.
A conversation.
Something to use that.
Something someone else said.
Maybe it's already thinking about tomorrow.
What needs to be done.
What could go wrong what you might have forgotten.
That's okay.
Tonight.
We are not going to fight your mind.
We are simply going to give it permission.
To put everything down.
Just for you.
Just for now.
Imagine that beside your bed there is a small basket.
A safe place to leave anything.
You don't need to carry through the night.
Even tout that appear.
You can gently place into the heat basket.
Tomorrow's responsibility.
The conversation.
You keep replying.
Put it down.
The thing you wish you had done differently.
Put it down.
The question you don't have answer to yet.
Put them down.
They will still be there tomorrow if they need your attention.
But right now.
.
.
They don't need you.
Now bring your awareness back to your body.
Notice your forehead.
Let it soften.
The tiny muscle around your eyes.
Soften.
.
.
Your cheek.
Your mouth.
Your toe.
Stuff.
Allow your shoulder to relax.
To sink a little deeper.
Let your arms become heavy.
Your hands.
Your fingers.
Nothing to hold.
Nothing to control.
Bring your attention to your chest.
Notice the gentle movement of your breathing You don't need to change it anymore Your body knows how to breathe.
Your body knows how to rest.
You can stop managing.
Everything.
Let your belly soften.
Your hips become heavy.
Keep your tights.
Your knees.
You're callous.
All the way down to your feet let the whole weight of your body be supported by the bed.
Bennett you.
You don't have to hold yourself.
Anymore.
And now imagine your thoughts.
As clouds moving across a night sky.
You don't have to follow them.
You don't have to finish them.
It's how it appears.
And it passes.
Another appears.
And it passes.
You are not trying to empty your mind.
You are simply allowing your thoughts to move without following them.
If another thoughts come.
Just quietly say to yourself Not now.
Not because it isn't important.
But because this moment belongs to rest.
Not now.
Tomorrow.
And with every exhale.
.
.
Imagine turning the volume of your mind down just a little.
From 10,
To a nine a little quiet.
7 6 Bye.
Nothing to solve.
Or Nothing to prepare.
Free.
Your body becoming.
Heavier.
To your mind becoming calm.
Softer.
And 1.
Rest.
You have done enough for today.
You have taught.
Enough for today.
You have carried Enough for today.
The day is over.
You are allowed to stop.
Whatever is unfinished.
Can remain.
Unfinished.
Tonight.
Whatever need an answer I can't wait for tomorrow.
Right now.
Your only job is to rest.
And if your mind starts talking again you don't need.
Become.
Frustrated.
Simply notice it.
And return.
To these words.
Not now.
I can think about this tomorrow.
Right now,
I rest.
Not now.
Tomorrow.
Right now,
I rest.
Feel the bed beneath you.
Feel your breathing.
Coming.
Quieter.
Your body.
Heavier.
Your totes.
Further away.
There is nowhere else you need to be.
Nothing else.
You need to do.
You can let go now.
You can rest.
And whenever sleep is ready to come you can simply allow it.
Good night,
Sweetheart.
