Get Back To Sleep Meditation For Waking Up At Night

Get Back to Bed Meditation | Waking up in the Middle of the Night

Hi there Night Owl.
It happens to us all. We wake up in the middle of the night and just can't seem to get back to sleep.
Join me in making use of this time in the middle of the night to catch up on your zen in meditation.
I often find certain meditation techniques to be more restful than a night of sleep. In this meditation I guide you through various techniques that I have found to be the most restful and restorative for me in my meditation practice. In addition, I include some Yoga Nidra which has been proven to be even more restorative than a full nights sleep!

So why not take control and use this time to meditate. There's nothing to loose and hey, who knows you could maybe fall back asleep.

Transcript

Good evening, Late night dreamer. I'm Dorothy and here to guide you through a midnight meditation. There's more and more research telling us that certain meditation techniques can sometimes be more restorative than sleep. I'll be guiding you through a few of these effective techniques tonight. This way you can rest assured that even if you can't get back to sleep, Your body and mind are still going to benefit from this time in meditation. Take a breath and promise yourself that you're going to be as gentle and easy as you can be for the next few minutes. Begin to slow things down, Move slowly and stretch in any way that feels good to you and your body. Continue to move slower and slower and take your time to rearrange your pillows and blankets for more comfort. Once you are ready, Lie down and snuggle yourself up in your most comfortable sleeping posture. Close your eyes and begin to breathe slowly and evenly through your nose. Continue breathing through your nose and as you settle in, Welcome a sense of gratitude and awareness of your bed supporting you, The protection of the roof above your head, That soft warm feeling of your blanket against your skin, The cool calming sensation of your pillow. Breathe into any other comforting sensations that you can feel right now. Breathe in, Breathe out. Begin to deeply listen. Listen to the sound of your own breath. Listen even deeper to all the sounds, The layers of sounds in the room you're in. Listen for the sounds outside your room. Identify the most distant sound you can hear. Sound by sound, Come back to the sound of your own breath. Breathe out. Keep taking soothing breaths through your nose as I list points on your body. While I go through these points, I invite you to follow along by just feeling and breathing into all the sensations of these points without moving them and visualize these areas of your body softening and relaxing. Let's begin. Bring your awareness and breath all the way down into your right big toe. Just breathe and feel the second right toe, Third toe, The fourth right toe. Feel and breathe the right pinky toe, The top of your right foot. Breathe and relax the right ankle, Right leg, Right knee. Breathe and feel the right thigh, Right hip. Breathe and feel into the center of your hips. Now bring your awareness down into your left big toe, Second toe, Breathe and feel the left middle toe, Fourth toe, Fifth toe, The top of your left foot, Left ankle. Soften and breathe into the left leg, Left knee, Left thigh, Left hip. Breathe and bring all your awareness to the center of your hips. Bring your awareness back down into your right big toe, Second toe, Third toe, Fourth toe. Feel and breathe the top of your right foot. Right ankle, Right leg, Thigh. Breathe and feel the center point of your hips. And bring your awareness down into your left big toe, Second toe, Third toe, Fourth toe, Fifth toe, The top of your left foot, Left ankle, Left leg. Now breathe and feel the entire right side of your lower body. The right foot, The entire right leg, And right hip all together at the same time. Breathe and feel into all the sensations of the left side of your lower body, Left foot, The entire left leg and hip all at once at the same time. And feel into the sensations of both the right and left side of your lower body together at the same time. Repeat this calming mantra for deep sleep. It's pronounced Aum Aghasti Shahina. Aum Aghasti Shahina. Aghasti Shahina. It helps to silently repeat this mantra with a very calming pace and use a soft and gentle and comforting inner voice as you repeat it over and over with me. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aum Aghasti Shahina. Aghasti Shahina. Continue repeating this mantra to yourself as you breathe. When your mind wanders, Come back to your breath and repeating the mantra to yourself. Rest assured that this relaxing practice is benefiting you. Continue to rest and take slower breaths repeating the mantra Aum Aghasti Shahina on your own.