Hi and good evening.
My name is Amandine and I will be your guide tonight.
This meditation is designed to help you sleep longer and with more ease.
In this exercise,
I will share with you a useful technique to do so with less anxiety or worry.
For many people in this modern world,
It can be very difficult to fall asleep.
Repeating thoughts don't seem to want to stop.
Memories of the day that just passed keep looping in.
Plans,
Fantasies,
Fantasies and worries about tomorrow continue resurfacing.
Energy in the body keeps you tossing and turning.
All the while,
Frustration around not sleeping fuel the worry and restless energy in the mind.
Ironically,
Preventing you from feeling relaxed,
Calm and peaceful.
This is more common than you think.
We live in a society filled with expectations,
Pressures,
Stresses.
It is no wonder that our minds are filled with media images,
News stories,
Financial stressors,
Worries about our loved ones and the list goes on and on.
Hearing me talk about these things probably creates a physical reaction in you of tightness,
Tension or maybe heat.
Can you feel that?
Well,
It is very understandable and very,
Very common that our mind would be filled with one or more of these stressors on a consistent basis,
Preventing us from getting as much rest as we would like.
I get it.
Unfortunately,
There are many ways to address this,
Some of which I cover in other meditations,
Such as getting to know the bodily sensations of worry,
Anxiety or trauma,
Wherever it feels most predominant,
Without feeding the energy with thoughts.
But there are other methods,
Particularly useful when it's time for sleep and rest.
The rest that is so important for your body and mind to function at its best.
So let's get started.
First,
Try to adjust the temperature in your bedroom to be around 68 degrees,
The ideal temperature for sleeping.
You can do this with fans,
Windows,
Heaters,
Whatever works for you.
If that feels too cold,
Please put an extra blanket over you,
Which will not interfere too much with the benefits of having the air around at 68 degrees.
Next,
In the hours before going to sleep or taking a nap,
Try to avoid upsetting music,
Boring news reports,
Or anything that tends to trigger your mind into worry,
Stress or discomfort.
Also,
It is important to sleep in a room that is as dark as possible,
Without any TV,
Tablet or mobile screens around,
Indicating to your eyes and brain that it's time for rest.
Then,
When you lay down,
Try to lay flat on your back if that's comfortable to you,
And keep your legs encroached.
Feel the weight of your body pressing against the fabric of the cloth of the bed.
What does that feel like?
Notice the felt sensations of the body lying down and take some deep breaths.
Notice the felt sensations of the body lying down and take some deep breaths.
Bring all your attention to your breathing,
Feelings of your lungs and your belly filling up with oxygen and the relaxation that comes with every exhalation.
Feel your body relaxing.
Notice what it feels like to simply be lying down,
Allowing yourself to simply be,
Enjoying the relaxation and rest that you're offering your tired,
Weary mind and body.
Now,
Bring attention to the sensations inside your body.
Do you feel any tension or tightness?
If you do,
Gently bring your attention to that area on your next inhale,
On your next inhale,
And when you exhale,
Notice how everything that no longer serves you there is melting away.
Repeat this process until that tightness or tension is fully gone.
Repeat this process in each body part.
From each body part to the next,
Notice and release.
Notice and release.
Do this with a sense of calm and curious kindness.
Gift yourself the spaciousness and embodiment that you deserve.
As you continue to do this throughout the body,
Let's wrap it up with an exercise of wishing yourself and others a genuine sense of care and a lightly held wish for peaceful sleep,
Sweet dreams,
And a refreshed body.
It really is quite simple.
Let's try it together now.
You can now position yourself lying down in the way that feels the most comfortable,
Or if that is not possible,
You can sit and do the majority of this exercise in a chair.
How are you feeling?
More relaxed?
At ease?
More peaceful than before?
I recommend using this technique each night so that you will get better and better at learning how to prepare your body for a full night's rest.
It may not work perfectly the first time,
But with practice,
You'll notice that if you bring a genuine sense of care and some effort to soften the sensations in your body,
You will gradually taste the fruits of reducing worry,
Anxiety,
And stress,
An increasing calm,
Relaxation,
And a sense of embodied ease.
Simply remember it is perfectly normal and understandable to feel frustrated.
By a mind that is filled with stress,
It is common and it makes sense,
Given everything on our plate sometimes.
Try to sleep in a dark room that is around 68 degrees with screens around.
When you lie down,
Feel the bed,
The bed,
Feel your weight,
Feel areas of tightness or tension in your body,
And continually soften and loosen each areas of your body that is affected as you breathe naturally and calmly.
Finish by setting an intention of deep relaxation and profound peace for yourself and everyone you love.
I hope that these tips and this exercise will be useful for you.
I wish you a wonderful night of sleep and thank you for your mindfulness.
