Release Worry Before Sleep

If you have thoughts of worry and feel tense before going to sleep, this meditation will help calm your mind and body down into a relaxed state. The helpful prompts and descriptive instructions will give you the space you need to fall asleep and rest deeply.

Transcript

I'm going to take you on a journey of self realisation and reflection,

Where you will have the opportunity to see yourself in both the present and the future.

If you are experiencing stress,

Anxiety and worry,

This meditation will support you to make a conscious decision to release yourself from these negative experiences,

And give you the strength to change your thought patterns.

Let's begin.

Start by either sitting or lying comfortably,

Let your arms hang loose by your sides,

Relax your shoulders and take some deep breaths,

Relax,

Relax,

Relax,

Close your eyes and continue to regulate your breathing.

Slow deep breaths in and out.

Slow your mind and thoughts as your body relaxes,

Breathe out any tension.

Just relax,

Relax,

Focus on the sound of my voice,

Soon you will find that all the outside sounds will just fade away,

Relax,

Relax.

Feeling very relaxed now,

Continue to listen to the sound of my voice,

There is a feeling of quietness and calmness that surrounds you.

It is a pleasant feeling,

Welcome this feeling,

Embrace it,

Relax,

Relax,

Stay with my voice now,

Continue to breathe slowly and deeply.

You feel more and more relaxed,

More and more comfortable,

With every word that I speak.

Allow the feeling of heaviness to enter your body,

As your muscles relax,

A feeling of inner peace and calmness fills your body,

From the top of your head to the tips of your toes,

Relax,

Relax.

The outside world fades further and further into the background,

Keep listening to the sound of my voice,

As you drift further and further into a deeply relaxed state.

Continue to let go,

Now entering your inner world,

Your own special place,

Where only you can go,

It is peaceful,

It is calm,

You are safe.

If your mind starts to travel,

It's ok,

My voice will stay with you,

Wherever it goes.

Just keep listening to the sound of my voice,

Relax,

Relax.

In your minds eye,

You see yourself standing at the top of a small staircase.

We are going to slowly walk down these stairs,

One at a time,

Counting backwards from ten.

With each step down,

You will feel more and more relaxed.

At the bottom of the stairs,

There will be two doors,

You will enter each room.

One room is the present,

And the other is the future.

There is nothing to be scared of,

My voice will stay with you.

I am here with you.

10,

You have started your journey.

9,

Eyes closed,

Focusing on the sound of my voice,

Feeling relaxed and calm.

7,

Relaxing more and more.

6,

Moving down,

One step at a time.

5,

Feeling calm and peaceful.

4,

Staying with the sound of my voice.

3,

Nearing the bottom now.

2,

Breathing deeper and slower,

And relaxed and calm,

You have reached the bottom.

I am here,

I am with you.

Stay focused on my voice,

With every word I speak,

You will feel more and more relaxed.

In your mind's eye,

You see a door.

Reach forward and turn the handle,

Gently open the door,

And step inside.

There is a feeling of sadness in this room,

A feeling of helplessness.

You see yourself,

Your own physical presence,

You are not alone.

You are surrounded by friends and family,

People who care about you.

Now take a deeper look,

And really see what's happening.

You are somewhat oblivious to the people around you.

You are interacting with them,

But on a superficial level.

You seem unable to emotionally join in,

Embrace life,

Enjoy their company and have fun.

You may even feel envious of them,

And how happy they seem.

Their smiles are unforced and natural,

Their laughter is free.

Above you,

Dark clouds swirl around your head,

Filled with negative thoughts.

They have taken control.

You look tired from not wanting to let the mask slip.

Not wanting the people who care about you,

To see how unhappy you may feel inside.

You may feel consumed by thoughts of what if.

You may feel consumed by a fear of the unexpected.

Your mind may feel as if it's in turmoil,

Constantly racing from one thought to the next,

Never allowing you to relax or experience a moment of peace.

You appear focused on the negatives,

And unable to fully appreciate the things around you.

Stay relaxed,

Stay calm and keep watching.

It becomes clear to you that you are missing out on life,

On opportunities,

On experiences,

On love,

On the chance to grow,

Feeling accepted and feeling worthy.

Everything around your immediate self is a shade of grey.

The dark heavy clouds may have created a barrier preventing light and peace from entering your world.

Take some deep breaths,

And in your mind,

Say the words,

I don't want to live like this anymore.

I am in control.

I choose happiness.

Taking control,

You step out of the room,

Firmly closing the door behind you.

A feeling of peace washes over your body.

Take a few moments to reflect on what you have seen.

Take some deep,

Slow breaths,

And continue to relax.

I am here,

I am here with you.

You are safe.

Looking to your right,

You see a second door.

There is nothing to be fearful of,

You have already done the hard work.

I am here,

Still with you on every step of this journey.

Just focus on the sound of my voice,

Reach forward and turn the handle.

Gently open the door,

And step inside.

There is such joy and happiness in this room.

Again,

You see yourself,

Your physical presence.

Surrounded by friends,

Family and people who care about you.

You look happy,

You look healthy.

There are no grey clouds swirling above your head.

The room is vibrant and colourful.

You are vibrant,

And your energy is glowing.

You are laughing and smiling,

Relaxed and happy.

There is nothing superficial about your interactions here.

You appear emotionally engaged,

Embracing life,

Appreciating everything around you.

You are in complete control of your actions.

Everyone is enjoying themselves,

They see you and are enjoying being around you.

The room is filled with light and love,

Brimming with healing energy.

Now take a couple of deep breaths and say in your mind or out aloud.

I have chosen happiness,

I am in control of my actions.

Stepping out of the room,

You do not close this door,

Leave it open.

You turn and look left.

The other door has gone,

It is no longer there.

The old you,

Who was consumed with negativity and negative thoughts,

No longer exists.

Feeling so deeply relaxed,

Everything that you have seen and heard has sunk deep into your unconscious mind,

Creating a very deep and lasting impression that will positively influence the way that you think,

The way that you feel and the way that you behave.

Every day you will feel physically and mentally stronger,

The things that you always thought were too difficult to change,

Are now proving to be easy.

The things that used to be problematic,

Cease to be.

Situations that used to make you feel stressed and anxious,

You now manage calmly and remain relaxed.

You have taken an enormous first step forwards,

Helping yourself,

And with that comes a feeling of great inner strength.

All anxiety,

Fear,

Worry and stress has gone,

You are more confident,

Relaxed and completely in control.

You can overcome any obstacles that may be in your way of happiness.

You are a person with a positive attitude towards life.

You have all the abilities and tools to succeed,

This may have been a deep and emotive journey,

You have worked hard and focused well,

You have done fantastically.

Now relax down into a deep,

Deep sleep.

When you awaken,

You will feel healed,

Your mind will feel clearer,

Your strength and energy renewed.

Sleep well,

Sleep deep and sleep peacefully.

Reviews

This was great! Will listen frequently so it sinks in! Thank you 😊

Very good to help me relax and get to sleep 🙏🏼

Excellent!

Wow ❤️

Beautiful voice, story and message. Thank you

Absolutely amazing! The guided imagery is very powerful. Thank you for sharing such an effective resource!

It was good thanks you.

W🙏

❤️❤️

Calming voice…great meditation