Hey there,
Adam here.
So you woke back up and are struggling to fall back to sleep.
I get it.
It happens.
This meditation will help you identify what might have triggered your mind to shift into high gear and then work toward releasing the situation,
Idea,
Or issue and work to get back to sleep.
To begin,
I encourage you to get out of bed.
Yep,
Get up.
Laying in bed and not actually sleeping can be counterproductive.
So either sit up on the edge of the bed or,
If it's feasible,
Move to a completely different location where you can sit down,
Walk around,
Or otherwise be uninterrupted for the duration of the practice.
I'll tell you when it might be good to get back into bed later on.
So something woke you up.
A sound outside,
Something in your space,
Thoughts in your head,
Or even sensations in your body,
Whatever.
If you haven't already,
Take a moment to notice,
Without judgment if possible,
What it was.
Is it something you can address?
A problem you can solve right now?
If so,
Would it be effective to take care of it right now?
If so,
Go for it,
If you like.
But if not,
Can we set this aside?
Does this have to be addressed immediately?
Is there even anything you can do about it right now that would solve or put off the problem?
Take a moment to mindfully consider your effective options.
In the meantime,
I'll mention this quote from Lao Tzu.
Nature does not hurry,
Yet everything is accomplished.
Nature does not hurry,
Yet everything is accomplished.
Now perhaps you've identified the culprit,
And you've taken action to deal with it.
Perhaps not.
Wherever you are,
Please consider saying to yourself,
I have taken action,
And can now move forward.
I have taken action,
And can now move forward.
Or whatever phrase makes sense to you.
Remember that setting things aside is taking action.
Next,
I hope you'll consider getting in touch with your breathing.
Any calming breath practice will do here,
But see if you can't find one that feels especially relaxing right now.
One option might be to breathe in slowly for about four counts,
Pause at the top of the breath for about six counts,
Then breathe out for eight counts.
Whatever feels most comfortable for you,
Please do so now.
I'll count through a few rounds that you're welcome to do with me,
Or do your own thing.
Inhale,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Pause.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Pause.
Exhale.
Good.
Please continue your slow breathing while we work to also relax our bodies.
The remainder of this meditation will involve progressive muscle relaxation,
So feel free to get back into bed if that suits you,
Or finish this meditation wherever you are right now.
To begin this progressive muscle relaxation,
First consider your hands.
One at a time,
Make fists with your hands while you breathe in,
And then release all of the tension on the exhale.
We're not looking to hurt ourselves here with the tension,
But just squeeze that muscle group on the inhale,
And release any and all tension as you breathe out.
Breathe and tense your hands one at a time a few more times to see how that feels for you.
Focusing on the inhale,
Releasing on the exhale.
Good.
Now see if you can flex your entire arm from the shoulder down to the hand as you inhale,
And release fully on the exhale.
See if you can't feel the arm getting heavier,
And heavier,
As you explore this relaxation exercise.
Keep going,
Alternating tensing and releasing the arms as you continue to breathe.
How about we move to the legs next?
I encourage you to tense and release the entire grouping of leg muscles,
One side at a time with each breath.
Again,
Breathe in and tense those muscles,
And exhale and release any and all tension.
The legs will get heavier and heavier,
Sinking into the bed.
Next we can move to the torso.
See if you can isolate the muscles just through your middle body.
On the inhale,
Invite the muscles to constrict and squeeze,
Pause,
And then exhale while releasing all tension from these muscles and the body.
Keep going on your own a few more rounds,
Tensing and releasing as you breathe slowly.
Now see if we can't repeat the same exercise,
But concentrate on your head,
Neck,
And shoulders.
This might feel unusual to utilize your facial muscles in this way,
But I promise no one's looking.
Just squeeze your face and surrounding muscles however feels best for you on the inhale,
And release completely on the exhale.
If that feels okay,
Try a few more rounds while you breathe.
Finally I invite you to try a full body tense and release for a few breaths.
Every muscle in the body,
All at once,
On the inhale,
Tensing to your level of comfort,
And releasing fully and totally on the exhale.
Really sink into the bed here.
Take as many rounds as you find necessary.
Great work.
I hope by now you're already fast asleep,
Or very nearly there.
Thank you for taking the time to take care of your needs.
Be well.
