Hi,
It's the middle of the night and you're awake when you'd rather be sleeping.
Maybe anxiety woke you up.
Maybe your mind started racing or maybe you just can't get back to sleep.
First,
Know that you're not alone.
Nighttime wakefulness is incredibly common,
Especially for busy minds.
Right now,
Don't try to force yourself back to sleep.
This creates more pressure and keeps you awake longer.
Instead,
We're going to make peace with being awake for a few minutes.
Feel your body in the bed.
Notice how the pillow supports your head and how the blankets cover you.
You are safe.
You are supported.
Nothing requires your attention right now.
Let's do some very gentle breathing together.
Nothing dramatic,
Just soft.
Natural breaths that help your nervous system remember it's nighttime.
Breathe in slowly and out slowly.
Like waves on a calm beach.
Breathe in and out.
Letting each breath be a little softer than the last.
Breathe in and breathe out.
Let your belly relax.
Let your chest loosen.
Breathing in and slowly breathing out.
If your mind is spinning with thoughts,
Try to imagine each thought as a car driving by your house at night.
You notice the headlights,
You hear the engine,
And then it passes.
You don't need to chase the car or figure out where it's going.
Place one hand on your heart,
One hand on your belly.
Feel the steady rhythm of your heartbeat.
This is your anchor to the present moment.
Your heart knows how to beat,
Your lungs know how to breathe,
And your body knows how to sleep.
As you continue breathing softly,
Allow your awareness to become dreamy and unfocused.
You're not trying to sleep,
You're simply resting your mind and body.
Trust that rest is coming.
Trust that your body will sleep when it's ready.
For now,
Just be gentle with yourself in this quiet moment.
Rest easy.
