Mental Journal And Release For Sleep: Voice Only

As requested, here is my 'Mental Journal And Release' meditation exercise, without music or background audio. Add your own ambient sounds via the Insight Timer app and let my voice guide you to sleep. This track will help you to find closure at the end of your day and release busy thoughts, setting you up for a deeply peaceful night ahead. Please note: you do not need a physical journal for this exercise.

Transcript

This meditation is designed to be used as an evening wind down or mental closure before bed. To help you sleep well and peacefully. Get cosy in your sleep space. Let's take some nice relaxing breaths. In for six and out for eight. Here we go. Four, Five, Six, And hold. Now release 2 3 4 5 6 7 8 good again. In for 1, 2, 3, 4, 5, 6. Hold. And out for 1, 2, 3, 4, 5, 6, 7, 8. One more time, Really breathing deep down into your stomach now. In for 1, 2, 3, 4, 5, 6, Hole. And out for 1, 2, 3, 4, 5, 6, 7. But now, Take a yawn if you need to. Can you get even comfier now? And Close your eyes. I'd like you to take your hands to your face. Cover your face with your hands. And gently tap your eyelids. Your forehead. Your nose. Your ears. Your skin. Now bring your arms back down into a comfortable position. We're going to do what I like to call my mental journal and release exercise. Imagine that you're holding a pen. And a journal. And think about the day that you just had. How did it feel for you? Where did you go? Who did you see? Now, Finish this sentence. The best thing that happened today. Boss. The best thing that happened today. Boss. Whatever came to mind. Imagine that you are taking your pen. And writing that answer down. In your imaginary channel. Really see the words coming to life. On the paper. In your imagination. Now, Take a deep breath in. And as you hold your breath. Tear the page out of your journal. Then breathe out and throw it away. Let's do another. Today. I wish I could have been better at. Finish the sentence. Today. I wish I could have been better at. Write down your answer. Now, Take a deep breath in and out. Tear that page out of your imaginary journal. Breathe out. And throw it away. A lesson I learned today was. A lesson I learned today was. Once you've written down your answer. Take a deep breath in. Rip out that page. Breathe out. And throw it away. Let's end with this last one. Tonight. I am letting go of. Tonight. I am letting go of everything. Take a deep breath in. Tear out that page. And release your breath. As you throw it away. We can never change a day that's passed. But we can sleep well now. And have an even better day tomorrow. Let's take three more deep breaths in and out. And out. Releasing any emotions or thoughts. Let's go in. And out. N. And out. N. And out. . . Sleep well.