Racing Thoughts | 30 Minute Sleep Meditation

Are racing thoughts keeping you awake at bedtime? This gentle 30-minute sleep meditation is designed for nights when your body feels tired but your mind is still busy, replaying the day, thinking about tomorrow or finding it difficult to switch off.

You’ll be guided through calming 4-7-8 breathing, gentle affirmations and body scan relaxation, giving your mind something soothing to follow as you settle towards sleep. Thoughts can come and go while you rest, with gentle reminders that there’s nothing to work out right now and this time belongs to rest.

Supportive for racing thoughts, bedtime overthinking, sleep anxiety, stress, ADHD, a busy mind, insomnia and difficulty falling asleep.

Best time to listen: at bedtime, after a stressful day, or whenever racing thoughts are keeping you awake.
2 Hz Delta Binaural Beats music by Matt Moore Zzyzx.

Transcript

Welcome. If it's bedtime and your body feels tired. But your mind is still busy. This is for you. Maybe you're thinking about tomorrow. Replaying something from today. Or your thoughts just keep going. Know that that's okay. For now, You can allow my voice. To give your mind something gentle. To follow. There's nothing to work out right now. Sleep can come in its own time. Take a moment. To feel supported. By the surface beneath you. This is your time to rest. And we're going to begin with a few reins. Four, Seven, Eight, Breathing. In a moment, I'll invite you to breathe in for a count of four. Hold for a count to seven. An eight for a count of eight. And if at any point this breath doesn't feel comfortable for you. You can allow your breath. To return to its natural pace. Let's begin together. Breathing in through your nose. Two. 3 4 Hold 2 3 4 5 6 7 and 8 too. 3 4 5 6 7 8 Breath in 2 3 4 Hold 2 3 4 5 6 7 and 8 Three. Fall. Five. Sex. Seven. 3 4 Hold 2 3 4 5 6 7 and 8 2 3 4 Fall. Five. Six, Seven, Eight. Breath now. Returning to its natural rhythm. And you may begin to let go. Of the thing which you've been carrying today. Perhaps in your mind you can repeat. I release. Any tension. I am holding. Any worries. That no longer served me. I let go. I let go. Of any fear. And don't. I trust. I am supportive. By the universe. Allow these words to settle within you. Take what feels supportive. And allow the rest. To drift. Away. And if thoughts arrive. That's okay. They don't need to disappear before you can rest. Right now. Your job. Is to follow. My words. Feeling the weight of your body. Settling a little more deeply. Into the surface beneath you. The tiny muscles around your eyes can rest. Your jaw doesn't need to hold on quite so tightly. And your tongue can rest softly. In your mind. Take a breath in. And as you breathe out, Allowing your shoulders to soften a little. If it helps, You can tighten the shoulders slightly by drawing them up toward the ears. And then releasing them down. Toward the tomb. And allowing the shoulders to rest. As that feeling of relaxation travels down. Drying through your arms. To your hands. And down to the fingertips. A lively feeling of happiness. To move down through the upper legs. Past the knees. Day to the lower leg. Ankles. See. And toes. Body resting here. Breathing in. And breathing out. And as your body rests. You might begin to feel yourself. Sinking. A little more. Deepening. Hurry up. And heavier. Letting go. You have done enough for today. This time belongs to rest. And maybe even my words. Begin to drift. And I. . . Some words reach you. And others simply pass. Body. Be coming. Heavier. Music holding you. Like a lullaby. Before you're nervous. System. Resting. Sinking. Letting. Nothing required from you. Chest. Rest. Drifting. Slower. Softer. Quieter. Heavier. Huh. Heavier. Letting. You you you you