When you are trying to go to sleep.
And your mind simply will not shut off.
It is easy to get frustrated.
But usually your brain is just trying to help.
It is holding onto a thought.
A task or a worry.
Because it thinks it is really important.
That is working hard to make sure you do not forget.
So before we try to rest,
Let's give your brain permission to stop holding on.
If there is something specific keeping you awake right now,
Something you need to do tomorrow,
Or something you are afraid you will forget.
Take a moment to physically write it down.
If you have a piece of paper next to the bed.
Jotted there.
If not.
.
.
You can use your phone's Notes app to write it there.
Take a moment to pause this recording.
And come back.
Once it's written down.
There.
Now it is written down.
You literally cannot forget it now.
Your brain does not have to carry it for the rest of the night.
Now.
Allow your body to settle into the bed.
Just notice the places where your body feels supported by the surface beneath you.
The weight of your head on the pillow.
Your shoulders sinking down.
Your legs resting heavy.
When our minds are busy.
It is a lot like standing next to a busy highway.
All these different thoughts are different cars.
Some going really fast,
Some moving slowly.
When we are caught up in our thoughts,
When we are anxious or stressed.
It is like we are running out onto that highway.
We are chasing after the cars,
Trying to jump onto the trunk.
Hanging on for dear life.
As the thought speeds away with us.
Tonight,
We are not going to chase the cars.
We are just going to stand safely on the side of the road and watch them pass by.
To help us do this,
I invite you to imagine a gentle stream.
You are sitting comfortably on the bank next to the stream.
And on the surface of the water.
You begin to notice leaves drifting past you at their own pace.
For the next few minutes,
Every time a thought pops into mind.
I invite you to take that thought.
Place it on a leaf.
And just watch it float by.
It doesn't matter what the thought is.
It could be a worry about tomorrow.
It could be a memory from earlier today.
Put it on a leaf.
And watch it float by.
It could be the happiest thought.
The saddest thoughts.
A neutral thought.
Whatever the thought.
Place it on a leaf.
And watch it float by.
It could even be the thoughts.
This exercise isn't working.
Or I'm never going to fall asleep.
And put that thought on a leaf.
And watch it float by.
If at any time your thoughts stop.
Just stay and watch the stream.
Your thoughts will eventually start back up.
Just noticing whatever thoughts come.
Replacing the monoleave.
And letting them go.
If you realize you have accidentally jumped into the stream.
That's okay.
As soon as you notice.
Get yourself back onto the side.
And watch the stream.
If a thought comes back around,
Place it on a leaf another time and watch it go by.
Don't try to speed up or slow down the stream.
Allow the thoughts and leaves to pass in their own time.
Sitting on the bank of the stream.
Watching your thoughts pass by.
You do not have to engage.
You do not have to figure anything out right now.
You can just rest here.
Watching the leaves float by.
Revealing the weight of your body.
Sinking deeper and deeper into your bed.
There is nothing else you need to do.
In a moment,
My voice will fade away.
You can keep watching the stream as long as you'd like.
Or you can gently let the image go.
And allow yourself to drift off to sleep.
You are safe to rest now.
