Sleep Meditation To Release Anxiety & Overthinking
This gentle sleep meditation is designed to help quiet racing thoughts and ease your mind into deep, restorative rest. With soothing guidance, calming sounds, and soft breath awareness, you’re invited to release mental chatter, stress, and the weight of the day. As your body relaxes, a sense of safety and self-soothing naturally unfolds, making it easier to drift into effortless sleep. Wake feeling clearer, calmer, and more refreshed. Music by ZENMix by Jens Boje and its composers
Transcript
Find a comfortable place where you can relax fully and be undisturbed for the next little while.
As you settle in,
Take a moment to close your eyes,
Allowing the outside world to gently fade away.
This is your time,
A special time,
To connect with the deep,
Peaceful part of yourself that holds the key to your transformation.
Begin by bringing your awareness to your breath.
Simply notice the gentle rise and fall of your chest as you breathe in and out.
There's no need to change your breath,
Just let it flow naturally.
With each inhale,
Imagine breathing in calm and peace,
And with each exhale,
Feel yourself releasing any tension or stress,
Letting it all melt away.
Now let's deepen that relaxation by focusing on your body.
Start at the top of your head and imagine a warm,
Soothing wave of relaxation beginning to flow down from your scalp.
Feel it move down over your forehead,
Relaxing the muscles there,
Smoothing out any tension.
Allow this wave of relaxation to flow down over your cheeks,
Your jaw,
All the tiny muscles around your mouth.
Your face feels soft and completely at ease.
As this wave continues to move down,
It flows into your neck,
Your shoulder,
And your upper back.
Imagine any tension melting away,
As if it's being gently washed away by this soothing wave.
Your shoulders feel lighter,
Your neck completely relaxed.
The wave now moves down your arms,
From your shoulders,
Through your upper arms,
Elbows,
Forearms,
All the way to your fingertips.
Feel how heavy and warm your arms have become as they sink deeper into relaxation.
Next,
The wave of relaxation moves down through your chest and your abdomen,
Relaxing all the muscles in your easy,
Flowing effortlessly in and out.
The wave continues down your back,
Releasing any remaining tension in your lower back.
Notice how comfortable you're becoming,
As if you're sinking deeper into the surface beneath you.
Now this warm,
Soothing wave flows down into your legs,
Way to the tips of your toes.
Your entire body is now deeply relaxed,
Warm,
And at ease.
To deepen this state of relaxation,
I'm going to count down from ten to one.
With each number,
You'll find yourself drifting deeper into relaxation,
Feeling more at peace with each count.
Feel yourself beginning to sink deeper,
As if the surface beneath you is gently cradling your body.
Nine,
Your mind and body becoming more and more relaxed with each breath you take.
Eight,
Letting go of any remaining tension,
Allowing it to simply melt away.
Seven,
Drifting down deeper and deeper,
Sinking into a soft,
Comforting cloud.
Six,
Every muscle,
Every nerve completely relaxed,
Deeper still,
Feeling a profound sense of calm washing over you.
Four,
Your mind quiet,
Your body heavy,
Sinking deeper and deeper.
Three,
Deeper and more relaxed than you've felt in a long,
Long time.
Almost there,
Just a little deeper now.
One,
Deep,
Deep relaxation.
You are now in a calm,
Peaceful,
And safe space where you can simply be.
Now that you've reached this deep state of relaxation,
Imagine yourself standing at the top of a beautiful,
Winding staircase.
This staircase leads down to an even deeper level of relaxation,
And in a moment,
We're going to walk down these stairs together,
And with each step,
You'll feel yourself sinking even deeper.
When you're ready,
Take the first step down.
With each step,
Allow yourself to go deeper and deeper.
Ten,
Deep relaxation,
Feeling safe and supported,
Sinking into peace and calm,
All the muscles in your body soft and relaxed,
Your mind quiet,
Clear,
Peaceful.
Halfway down now,
Four,
Three,
Your body feeling heavier,
Your mind drifting further.
Almost at the bottom now,
So close to total relaxation.
One,
Deep,
Deep relaxation.
You have reached the bottom of the staircase,
And you are now in a profoundly peaceful and calm state.
As you settle in to rest,
Notice how the day begins to fade behind you.
All of its conversations,
Tasks,
And to-do lists begin to soften,
Like words written in the sand as the tide washes over them.
They may still be there faintly,
But each moment,
They grow quieter.
Perhaps you've noticed that sometimes your mind feels the busiest at night.
After moving through a full day of action,
Solving problems,
Creating,
And striving,
You finally lie down,
And suddenly the thought reel begins to play.
After another,
And after another,
The mind refusing to switch off.
And maybe you've felt frustration because you know how important sleep is for your energy.
Your creativity,
Your performance,
Yet the mind keeps churning.
And so tonight,
You are invited to do something different.
Rather than battling the thoughts,
Rather than trying to stop them,
You simply let them drift.
You allow them to fade into the background,
Like distant sounds on the other side of the ocean.
They may still exist,
But they no longer demand your energy.
Imagine now that you are floating on your back.
The water supports you completely.
You don't have to do anything to stay afloat.
Your body is weightless,
Gently rocked and soothed by the subtle ripples.
Above you,
The night sky stretches wide and endless,
Stars sparkling softly.
And as you float,
Your thoughts are like faint clouds,
Drifting across the sky.
You see them,
But they pass by without effort.
Some clouds vanish quickly,
Others linger,
But none of them require you to hold them.
While you rest in the stillness beneath it all,
Feel the rhythm of your breath now.
Matching the rhythm of the water,
In as the waves rise,
Out as the waves fall.
Each breath calming the nervous system,
Each breath carrying you deeper inward.
Now,
Anchor this truth.
I can let my thoughts drift,
I do not need to hold them.
I am safe to rest.
That even when your mind has ideas,
Even when challenges arise,
You don't have to solve them now.
Night time is not for solving,
Night time is for restoring.
You can trust that tomorrow your mind will return fresh.
If you allow yourself to rest tonight,
Your mind will thank you tomorrow.
Now,
Imagine that the pool carries you gently toward the open ocean.
You remain floating,
Perfectly supported.
Each time a wave lifts you up,
You feel a sense of expansion.
Each time it lowers you,
Sink deeper into tranquility.
Thoughts may still appear,
But now you see them like shells,
Resting on the ocean floor,
Distant.
You can notice them if you choose,
Or you can simply gaze at the wide sky,
Open,
Limitless.
Let these truths whisper into your subconscious now.
Now,
My thoughts can flow without controlling me.
I am safe to let go.
I am supported.
Now,
Allow these thoughts to repeat,
Come in deeper with each time you hear them.
My thoughts can flow without controlling me.
I am safe to let go.
I am supported.
I am free to rest.
Picture yourself tomorrow morning,
Waking after a long day of work,
Deep sleep.
You feel lighter,
Clearer.
Ideas flow,
Solutions come naturally,
And you realize that the rest itself was the most productive thing you could have given yourself.
Sleep was not wasted time.
It was preparation for brilliance.
Anchor this now.
Sleep restores me.
Wait until morning.
And so you float,
Cradled by water,
Gazing at the endless night sky.
Letting every ripple carry you deeper.
Thoughts may come,
But you are not your thoughts.
You are the stillness beneath them.
You are the sky behind the clouds.
You are the ocean that holds it all.
With every breath,
I let go a little more.
My thoughts can drift like clouds across the sky.
I am safe to rest.
I do not need to solve anything now.
It is safe to let go of this day.
I am supported.
I am free to sleep.
The waves rise and I expand.
The waves fall and I release.
Each wave carries away the noise of the day.
Each wave brings me deeper into rest.
My thoughts are like seashells on the ocean floor.
Still there,
But distant,
Quiet.
I am the vast ocean that holds them.
And I am safe to drift with it.
I am safe to let go.
Safe to sleep.
With every breath,
I let go a little more.
My thoughts can drift like clouds across the sky.
I am safe to rest.
I do not need to solve anything now.
I can let my mind be quiet.
It is safe to let go of this day.
I am free to sleep.
Thoughts can flow without controlling me.
I am supported.
The waves rise and I expand.
The waves fall and I release.
Each wave carries away the noise of the day.
Each wave brings me deeper into rest.
My thoughts are like seashells on the ocean floor.
Still there,
But distant,
Quiet.
I am the vast ocean that holds them.
And now there is nothing more to do.
You've given your mind permission to rest.
You've allowed your body to soften.
And you've discovered that your thoughts can drift just like clouds across a wide sky.
Just like seashells resting quietly on the ocean floor.
You do not need to open your eyes.
You do not need to hold them.
You do not need to solve them.
You can simply let them go.
Letting them fade into the distance.
Your breath carries you deeper now.
In renewal,
Imagine yourself floating now.
Weightless on the surface of a calm sea.
Supportive.
Cradling you completely.
You don't need to hold yourself up.
The ocean carries you.
Above you,
The night sky stretches endlessly.
The stars scatter like silver dust.
You gaze upward.
Knowing the sky will always hold you.
Knowing the ocean will always carry you.
You are safe here.
Safe to let go.
Safe to drift.
Each wave rises beneath you,
And you expand.
Each wave lowers,
And you release.
Over and over.
In and out.
Safe and steady.
Infinite and endless.
Your thoughts may still appear,
But now they are so faint,
So distant,
That they no longer catch your attention.
They are whispers at the edge of the horizon,
Fading before they ever reach you.
And you rest stillness beneath it all.
Anchor this truth as you drift.
I am safe to let go.
I am safe to sleep.
I am supported.
Notice how soft your body feels now.
Heavy with each moment sinking into the surface beneath you.
Your muscles completely relaxed.
Your breath steady and slow.
Your heartbeat calm and even.
Every part of you entering deeper rest.
You can allow yourself to surrender completely now.
Nothing left to think about.
Nothing left to do.
Nothing left to hold.
Even if thoughts arise,
They are like ripples on the surface of the water,
Dissolving.
You are the deep ocean beneath them.
And so now you drift deeper and deeper into the vast stillness of sleep.
The ocean holding you.
The sky surrounding you.
The waves rocking you softly.
Breath and water.
Until finally,
You are carried into dreams,
Drifting now into peace,
Into renewal,
Into sleep.
