Getting a Good Night's Sleep Part 4

If you have a hard time falling sleep or getting deep, rejuvenating rest, you must listen to this series. Getting a Good Night's Rest guided meditation series has seven parts, intended to be listened to on seven (preferably consecutive) days. It is derived from my research over the past 20 years on getting maximum rejuvenation and waking up feeling your very best. The practice includes tips from neuroscience, sleep hygiene, yoga techniques and ancient spiritual practices.

Transcript

Welcome to day four of learning to sleep well.

As soon as you wake up in the morning,

The mind is clear and I suggest you use that time for personal growth with practices such as meditation or yoga.

It is best not to check messages on your phone or turn on the TV for the first one hour after you wake up.

And waking up to an alarm clock which has a radio in it is not a good idea either.

In today's exercise of sleeping well,

I want you to review your day.

And I want you to focus today on the not so good experiences that you've had during the day.

One at a time,

I want you to replay those scenes that were not particularly pleasant.

And we will replay the scene with a little twist such that it has a positive outcome.

The way you would have liked it to turn out instead of the way that it actually ended up turning out.

This practice will neutralize the effect of the situation with positive energy.

So I want you to pick an incident,

One particular incident in which it was not really pleasant today.

Walk into that scene.

Who were you?

Who were you with?

What were you doing there?

Now change the way that you reacted to something that would have yielded a positive outcome in this episode.

And we acknowledge that scene with gratitude.

Learn the lesson.

Let go of any emotional sting.

Thank you.

I want you to find another episode that may not have had a pleasant ending today.

Walk into that scene.

Who were you with?

What were you doing there?

Change the way you reacted such that the outcome was completely different.

Being positive.

Let it go.

Thank you.

And repeat this experiment for as long as you need to,

To clear out all negative incidents from the day.

And notice at the end of it how you feel as you prepare to fall asleep.

Let's check back in again tomorrow.

Thank you.

Reviews

I’m really grateful for the meditations 🙏

A do over at night. Absolutely what I needed to not have to"love in insanity" doing same thing over expecting different results. . Now I have the awareness of what I expected different and was able to think thru options BEFORE tomorrow when I am presented with opportunity to do over... Gratitude for your work, Jay
Cris❣️🙏

This is a great end of day review when I’ve had a negative experience that my mind doesn’t want to let go of. Also, I’m really enjoying and learning from this course on preparing for sleep. Thank you for sharing your wisdom. You have a nice, soothing voice too.

I am really enjoying this series, I wish I had all this advices and exercices compiled in just one document.

I am loving these short meditations. Really good tools to cultivate at the end of the day. Thank you.

Falling asleep for me is hard us I feel that I could have done something better. But now I can fell more satisfied and good about myself that I can fall asleep much easier.

I like this very much :)

The fastest and the best way to fall asleep

I am learning so much from this series. I appreciate the exercises and discussion with tips on setting the stage for better sleep. Not sure I can go the whole first hour without checking messages, but I will work toward making it longer. I can commit to no tv. I’m curious as to why it’s not good to wake up to music as an alarm. I thought that would be a good thing. So grateful for this advice, as I clearly need it. Thank you for sharing it!

I love his voice.

Very calming, Thankyou 🙏😇

Great technique for clearing negativity to aid sleep. Thank you 😊

Helpful and insightful thank you