Back To Sleep After A Night Sweat Or Hot Flash

This brief guided meditation is designed to help you to settle back into sleep after a night sweat or hot flash. It includes the P.E.A.C.E. Breathing technique which helps you to mindfully and compassionately acknowledge feelings, sensations and thoughts to calm and reset. May this guided meditation be a helpful tool for your rest during this season of life.

Transcript

Welcome! This is a getting back to sleep guided meditation after waking up from a night sweat or hot flash. So, It's the middle of the night and perhaps you're feeling pretty uncomfortable. Sometimes night sweats also come with an adrenaline surge and we can be so full of thoughts as well as difficult physical sensations. Let's take a moment right now to pause and acknowledge where we are. Perhaps you'd like to notice that you're in your bed. Notice the surface you're lying on. Notice the contact your body is making with the mattress, With your pillow, With your blanket. And let's take a deep breath right now with a long exhalation. And another. And one more. And now just let your breathing be natural. Perhaps you might want to acknowledge any feelings or thoughts or sensations that may have arisen from this waking up in the middle of the night. Acknowledge without trying to solve or fix or story. So, Just notice and name physical sensations, Thoughts, And feelings. Notice and name. And know that any thoughts you might be having right now will probably feel quite different in the morning. Now, Let's show ourselves a little compassion. We might say something like, Oh, This is kind of hard or I'm sorry you're feeling this way. You might talk to yourself the way you would speak to a beloved. Oh, I'm so sorry you're awake right now in the middle of the night. Take a moment to say a few compassionate things to yourself right now. Sometimes it also helps to remember that you're human in a human body and that all of the thoughts and feelings and sensations are perfectly human. And because you're human, You're not alone. Probably thousands of other people right now in this moment also are awake. Maybe they've had a night's sweat or hot flash too because, Well, That's just human. Let's take another couple of breaths with long exhalations. This time noticing sensations in your body and the contact you're making with the surface you're on, Your blanket, And the pillow as you breathe. And now let your breathing go back to normal. Notice that your normal breathing is grounding. It's a way to come back to this moment, Come back to this bed, Come back to a restful place. Just continue to breathe naturally, Allowing your body to rest, Allowing your body to settle, And perhaps allowing your body to settle itself back into sleep.