Nightmares | Back To Sleep Delta Waves

If a nightmare has left you feeling unsettled, you’re not alone. Come back to safety in your body, then let soothing delta binaural beats carry you gently toward sleep.

This 20-minute return-to-sleep meditation supports you after distressing or recurring nightmares, especially if you feel unsure about falling back asleep. With 8 minutes of calming, trauma-informed guidance followed by Blissful Healing delta waves by Chris Collins, this practice helps regulate the nervous system, ease nighttime anxiety, and restore a sense of steadiness.

We focus on grounding, longer exhales, hand-to-heart reassurance, and gentle relaxation language without forcing sleep.

Perfect for nightmares, interrupted sleep, sleep anxiety, and fear of going back to sleep

Transcript

If you've woken from a nightmare,

This is a gentle return to safety.

If you like,

Place one hand over your heart's centre at the centre of the chest.

Feel the pressure of your palm and the warmth.

And as you breathe,

Imagine that each exhale lets your body settle a little more into the support beneath you.

Take a slow breath in and a slightly longer breath out.

Again,

Breathing in and out as if you're sighing the dream away.

Let your body be heavy.

You don't need to fall asleep.

You may invite resting.

Stay with a steady sound.

And let your system remember to soften.

Drifting deeper and deeper.

Slow each breath.

Making you more comfortable and more relaxed.

Whole body getting heavier.

Comfortably heavier.

Almost as though you're sinking down into the sheer comfort.

Each breath relaxes you more.

You are safe.

You are held in a deeper and deeper stillness.