Before we begin,
Please make sure you're somewhere safe where you can fully relax.
Not driving.
Not operating machinery.
Just free to let your whole system rest.
Tonight,
There'll simply be nothing left to think.
And you won't have to force any of it.
Every thought that arrives from here can grow a little slower.
And a little heavier.
Until reaching for the next thought.
Feels more like effort than it's worth.
I'm Chibzo Karake and welcome to this deep sleep meditation for overthinkers.
Tonight.
We're taking the work away from your mind.
One piece at a time.
Until there's nothing left for it to do.
By the end of this meditation.
If you haven't already drifted off.
You'll be more than ready to fall into a deep,
Restorative sleep.
The way this works is simple.
Telling an overthinking mind to stop has never worked.
So tonight.
.
.
We're going the other way.
I'll speak calmly and directly to the deeper part of you.
The part that keeps running long after the rest of you has gone to bed.
And your body will settle first.
Growing heavier and slower.
Until the mind has nothing left to guard and nowhere left to go.
Then we'll count down together.
So the thinking has further and further to travel to reach you.
And if you fall asleep before I finish speaking.
.
.
That's the whole idea.
So take a moment now to get properly comfortable.
Adjusting the pillow.
However it needs to be.
Pull the covers to exactly where you want them.
Check the alarm once if it's still on your mind.
And then set the phone down.
Screen away.
Anything still asking for your attention can carry on asking.
It'll all still be there in the morning,
And none of it needs you tonight.
Now allowing your attention to drop down.
Into the weight of your body on the bed.
The back of your head.
Resting.
Your shoulders.
Your hips.
The backs of your legs.
All of it supported.
All of it held by something solid that isn't going anywhere.
You're not holding yourself up anymore.
Now three slow breaths.
That's the only job you have tonight.
Breathing in gently through the nose.
And breathing out slowly through the nose or the mouth.
And again,
Breathing in.
Slow and easy.
And breathing slowly out.
And one more in.
And breathing slowly out.
As the out-breath slows,
The body reads it as a signal that nothing's wrong and the body begins to stand down.
And now.
Imagine there's a dial.
Somewhere just behind you.
And that dial controls how much effort your body's making.
Right now,
It's probably still turned up.
It's been turned up all day.
So allowing it now to turn down one notch.
And as it turns.
Your shoulders drop.
And stay dropped.
And down another notch.
And your jaw loosens.
Teeth apart.
Tongue soft in your mouth.
And down one more notch.
Turning it down as far as it goes.
Your hands open.
Your arms grow heavy.
And the whole front of your body softens.
And if a yawn wants to come.
Allow it.
And allow the whole face to give up its shape.
Nothing on your face has to hold an expression for anyone tonight.
And with the effort turn down that low.
A heaviness can begin to arrive.
The good kind of heavy.
The kind that arrives when nothing needs you.
And that heaviness starts at the furthest point from your thinking.
Down at the feet.
Allowing your attention to rest in your feet now.
The souls.
The heels.
The small bones across the top.
Um.
.
.
And heavy.
And finished with the day.
And that heaviness spreading up through the ankles now.
Into the calves.
Into the shins.
The legs that carried you around all day.
Can be completely still now.
The heaviness moving up through the knees.
The thighs.
Into the hips.
The hips sinking.
Widening.
Giving their weight to the bed.
Allowing that heaviness to move up through the belly now.
Allowing the belly to soften all the way through.
And into the lower back now.
The middle back.
Every muscle along the spine unwinding,
One by one.
The chest rising and falling without any help from you.
And moving out along the arms.
The elbow is heavy.
The forearms heavy.
Down into the hands.
And your hands can open now.
If they haven't already.
Whatever they were holding on to today.
They can let go of.
The shoulders dropping further than you even thought they could.
And up through the neck now.
And the throat.
Soft.
And quiet.
With nothing left to explain to anyone tonight.
And into the jaw.
Teeth apart.
Jaw hanging loose and heavy.
And now there's only one part of you still awake.
Everything below your eyes is already asleep.
It's like a house at the end of the night.
Where the lights have gone out,
Room by room.
There's just one left on,
Upstairs at the front.
Behind your eyes.
And across your forehead.
The room where the thinking happens.
So allowing the warmth and the weight to arrive there too now.
The forehead smoothing.
The space between the eyebrows widening.
The eyes themselves growing heavy in their sockets.
And that last light.
Beginning to dim.
And here's something your mind has never been told.
Your mind keeps going because it's been trying to keep you ahead of something.
Perhaps,
Somewhere along the way,
You learned that if you could just think it through carefully enough,
You'd see the problem coming before it arrived.
So your mind stays up long after you've gone to bed.
It stays up.
Checking.
.
.
And solving.
So tonight.
.
.
We're doing it the other way.
Nothing gets solved tonight.
Not one thing.
You're allowed to leave everything unfinished.
That's the permission underneath everything tonight.
And only good things happen when you take it.
And the part of you that's been keeping watch.
Can stand down now.
The house is quiet.
Everything's been handled as well as it could be handled today.
And there's nothing left to think.
In a moment.
I'll count down from 10 to 0.
Each number can take one more thing away.
Until there's nothing left to count.
And nothing left to think.
Zero is where the thinking runs out.
And zero is where sleep is waiting.
10.
Allowing yourself to begin sinking.
Nine.
Heavier now.
Slower now.
8 each number a little further from the day.
7 nothing down here that needs deciding.
6.
Softer.
Quieter.
Deeper.
5.
Halfway down now.
And the thinking already a long way above you.
4.
Sinking.
Settling.
Nothing to reach for.
3 Quiet to still.
The last light dimming.
2 almost nothing left now.
One.
So heavy.
So still.
And zero.
Nothing left to think.
You're allowed to leave it unfinished.
And now.
While you sleep.
Your mind gets to do the work it's actually built for.
All through the night.
Quietly.
Underneath everything.
Your mind sorts.
It files things away.
It puts today where today belongs.
And it does all of it without asking you a single question.
Tonight.
It can happen where it's meant to happen.
Deep down.
While you rest.
And you don't have to supervise any of it.
You're allowed to leave it unfinished.
And in the morning.
Some of it will simply have sorted itself.
The way it always quietly does.
There's nothing left to think tonight.
And from here,
If you ever need to wake up for any reason at all.
You will.
Easily.
Naturally.
Just as you always do.
But if there's nothing that needs you.
No reason to wait.
You can allow yourself to sink even more fully into this deep.
Restorative sleep.
And from here.
You don't need to follow my voice anymore.
Allowing the words to lose their edges.
The meaning going first.
Than the shapes of the words.
Until it's just the sound in the room with you.
Something quiet in the background of a sleep that's already begun.
You can stop listening now.
And if you're still half here.
That's fine.
Half here is close enough.
Sleep will do the rest.
And now.
These simple phrases can drift softly in the background.
You don't have to remember them.
They can simply be there.
Quietly.
Steadily.
While you sleep.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
Mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
Can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
Can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while I rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest,
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest,
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest,
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
Mind is allowed to stop mid-sentence.
Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while I rest.
I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
There's nothing left to think tonight.
I'm allowed to leave things unfinished.
I don't have to solve anything to fall asleep.
My mind is allowed to stop mid-sentence Nothing is waiting on my thinking tonight.
I can put it down without finishing it.
My body is heavy and my mind is quiet.
Sleep is doing its quiet work in me.
My mind sorts everything it needs to while i rest I don't have to keep watch tonight.
It's safe to stop thinking now.
Every quiet night makes the next one easier.
My mind is clearer in the morning.
What matters will still be there in the morning.
I'm allowed to rest before everything is settled.
Deep sleep comes easily to me now.
