Difficulty Staying Asleep | Sleep Talk Down

Waking in the night and struggling to fall back asleep? This gentle sleep talk down is designed for difficulty staying asleep, interrupted sleep, early waking, and night-time anxiety.

Using slow breathing, body awareness, and progressive relaxation, this practice helps your nervous system soften out of overwhelm and into rest. With a focus on releasing tension and allowing the body to feel supported, you’re gently guided into a deeper, more settled state.

There’s nothing to force and nothing to fix. If sleep returns, that’s welcome… and if not, your body can still restore here.
Perfect for 2am or 4am waking, racing thoughts, or when your body feels tense but tired.
Paired with calming delta tones to support deep rest and relaxation.

Just rest… breathe… and allow your body to soften.

Music 2hz Delta by Matt Moore Zzyzx

Transcript

As you find yourself your comfortable position, With the air supporting your body, Take a slow breath in through your nose and a long, Easy breath out. Breath in through your nose, And a long, Easy breath out, A live sleep to arrive when the body is ready, Resting is also healing. I invite you to tighten the leg muscles and release, To make fists with the hands, Squeezing the arms into the body, All muscles of the face, Squeeze towards your nose and release, Raise the eyebrows, Inviting all muscles of the face to the shoulders, To soften, Feeling in the weight of the left arm, What the fingers are touching, In the right arm, Feeling its weight, Awareness of the fingers and what they are touching, Breath in, Breath, Watching the breath, As it moves through the body on the inhale, And releases on the exhale, Picture of the air, As you take a breath in, As you breathe, Watching the breath, Awareness to the mind, Each time the mind wanders, Acknowledge the thought, And return to my words, Being aware of that sense of stillness and peace within you, Body sinking deeper and deeper, Like distant sounds, Music holding, Supporting you,