Back To Sleep | Rain Sounds

Awake at 3am with a busy mind? This 20 minute gentle back to sleep meditation combines calming guidance with soothing rain sounds to help you settle back into rest.If thoughts are looping, planning, remembering, or keeping you awake, you're invited to let the sound of the rain become an anchor for your attention. There is nothing you need to solve right now, and nowhere you need to be. Using gentle breath awareness, longer exhales, body relaxation, and the steady rhythm of rain, this practice supports your nervous system and helps create the conditions where sleep may naturally return. Best listened to: when you've woken during the night, around 3 am or 4 am, and are finding it difficult to switch off or fall back asleep. You don't need to make sleep happen. Simply rest, listen, soften, and allow the night to unfold. You are safe. You are supported. You can rest.

Transcript

If you've woken in the middle of the night, And your mind feels active, Thoughts leaking, Learning. Remembering. Or I'm dreaming. No, Fernette. You don't need to solve anything. This is a name for Rasta. We listen to the gentle sighing through the rain. Noticing the rise and fall. Of your same. And have thoughts to pair. That's completely okay. Gently return to the side of the brain. On the feeling of your breath. Allow the bed beneath you to support your body. Feeling the pillow beneath your head. And the weight of your body. Take a slow, Easy breath in. And a slower breath. And gently. And out slowly. Nothing to fool. Nothing to figure out right now. Just this breath. This moment. I invite you to breathe with me. In the cane to fall. Eight for the count of six Let's begin. Breathing air, Two, Three, Four, And eight. 2, 3, 4, 5, 6, In, 2, 3, 4, And 8. Two, Three, Four, Five, Six, In two, Three, Four, And eight. Two, Three, Four, Five and six. Shoulders softening. Joe. Still listening. Tongue resting gently. In the mind. Thoughts may still appear. You can imagine them like notifications. I love fame. They are there. But not needing your attention right now. You do not need to open them. You can let them drift quietly. In the background. Awareness to the gentle rise of the breath. And a slow fall. On the exhale. And you might silently say the words. Soften. As you breathe in gently. Letting go. Letting go. Softening. Releasing. Body feeling heavier. Softening. And letting.