Get Back To Sleep Quickly (Without Music)

This recording is for when you wake up in the middle of the night. It will help guide you back down, quickly and easily, to a deep peaceful restorative sleep.

Starts with mindful acceptance and guidance to detach from any unhelpful thoughts that might be present. Followed by a relaxing body scan and visualisation to guide you down into a deep state of physical and mental relaxation and sleep.

Note: There are two ‘Plus’ versions of this track available, one with a soft soothing soundscape in the background, and another with delta wave binaural beats for deep sleep.

Photo: Thanks to Joshua Woroniecki.

Transcript

So,

You're awake in the middle of the night.

It's not what you would have chosen,

And it's probably not ideal,

But it is what it is.

Let's just start by acknowledging that and choosing to accept it.

Because the best way to let sleep find you again is to soften and come into presence and peaceful awareness.

To come into a state of allowing for whatever is in this moment.

When we try to sleep,

Or when we try to do anything for that matter,

We're in a state of resistance,

Because we're wanting something that is different to what is,

And we're striving in some way to obtain it,

Instead of gently allowing the thing,

Sleep in this case,

To come to us.

So,

Please don't try to sleep.

You don't need to try to do anything at all right now.

You can just be.

You can just rest.

I'm going to help you relax and come into presence and gentle awareness,

So that you can soften into sleep whenever your body and mind are ready.

So,

Just make yourself as comfortable as you possibly can and allow yourself to relax completely.

You can just gently rest your attention on the sound of my voice and be present with the words,

Or simply let your mind wander at any moment.

If you notice the sound of my voice again,

Just bring your attention softly back until you drift off to a peaceful,

Healing,

And restorative deep sleep.

Let's take three deep,

Conscious breaths together to anchor into the body and into this present moment.

So,

Take a nice,

Deep breath in through your nose.

Hold it for just a few seconds.

And breathe out,

Releasing any residual tension,

Any resistance,

Just having the intention to let go of anything that is not serving us as we release the breath.

Let's do that again.

Another deep breath in through your nose.

Hold it for a few seconds.

And breathe out,

Feeling your body releasing,

Relaxing,

Letting go.

And just one more time together.

Take a deep breath in through the nose.

Hold it.

And breathe out slowly.

That's perfect.

Let your breathing return to a natural,

Relaxed rhythm.

And during this meditation,

You can bring your attention back to your breath at any time.

And when you do,

Maybe just slowing down the rate of your breathing very slightly,

And noticing how extending your out-breath has a subtle,

Soothing,

Relaxing effect on the body.

I invite you to just notice what's present in your mind at this time.

What thoughts you might be experiencing.

At times like this,

We can often find ourselves having should thoughts,

Like,

I should be asleep,

Or I shouldn't feel like this.

Please release any thoughts like that.

There is no need to tell yourself what you should or shouldn't experience.

You can allow your experience to be whatever it is at this time.

Maybe you notice some question thoughts,

Like,

Why am I awake now?

Maybe even thoughts like,

What's wrong with me?

There is absolutely nothing wrong with you,

And so very many things right with you.

Almost everyone experiences waking in the middle of the night from time to time.

It's quite normal,

And maybe there is something in your experience at this time that is making it harder than usual for you to sleep through the night.

But you can learn to do that again in time.

Your body knows what you need,

And what is best for you.

Your body knows how to sleep naturally and easily.

Notice if you're having any thoughts about the past,

And allow yourself to release these now,

If you are.

The past cannot be changed.

What's done is done.

You can let go of wishing or wanting the past to be different to that which it is.

You are free to let go of any stories around the past.

Notice if you're having thoughts about the future,

And allow yourself to release these now,

If you are.

You are free to let go of any wanting or willing to force the future.

You're not there yet.

You'll deal with it,

If you have to.

You are more than capable.

For the moment,

You are right here,

Right now,

And all is well.

And remember that you are not any of these thoughts you can experience that can seem so loud in the stillness of the night.

They're just thoughts.

That's just your mind doing what your mind does best.

Investigating,

Comparing,

Contrasting,

Analyzing,

And projecting.

It's great that you're so good at all those things,

But now is not the time.

Now is the time to rest.

So if the thoughts are useful,

Maybe you can quietly thank your mind for being so quick and sharp.

You can even say in your mind,

Thank you,

Please remind me of that tomorrow.

Right now,

I am choosing to sleep.

I want to sleep.

So we're just remembering here that you are not your thoughts.

You are the pure conscious awareness that is able to notice the thoughts,

To notice the activity of your brilliant mind.

Ensure your breathing is still slow and relaxed,

And see if you can slow it down even more now.

Allow your breath to calm your mind.

All is well.

Now just notice any emotions you're feeling right now,

Any energies.

And remember that all feelings pass,

Good and bad.

Everything changes,

Everything passes.

So just breathe into whatever is present for you tonight,

And know that you will be okay.

You are loved,

You are supported,

You are guided,

You are safe.

Now bring your attention to your body,

And notice any sensations in the body.

If there is any discomfort,

See if you can just notice it,

And allow it to be there in this moment.

Can you soften into it?

Can you just watch it?

Notice any areas of tightness or resistance in your body,

And breathe into those places,

One by one,

Allowing them to soften,

Relax,

Release.

Let your whole body loose,

And now bring your attention to your feet.

Notice any sensations in your toes,

Your heels,

The soles of your feet.

Notice the space around your feet.

Just feel your feet.

Don't think about them,

Just see if you can feel their energy.

Bring your attention up to your ankles,

Calves,

The contact they make with the bed,

Any sensations that may be present.

Try to just witness any sensations you may notice,

Just allow them without labeling them as good or bad.

Just notice the feeling.

Move up to the knees.

Notice the space your knees take up,

The shape of your knees,

The awareness of your knees.

Bring your attention to your upper legs.

Relax the legs.

Let them feel heavier.

Bring your attention to your stomach.

Be aware of any sensations here.

Breathe relaxation into your stomach.

Feel any tension melt away.

Bring your attention to your lower back,

To your upper back.

Notice,

Relax your back as much as you can.

Your shoulders.

Noticing how your shoulders are resting and seeing if you can relax them even 10% more.

Let them feel even heavier,

More.

Bring your attention to your chest,

To the space inside your chest,

To any movement,

Any sensations,

However subtle.

Bring your awareness to your arms,

Your upper arms,

Your right hand,

The space around your fingers,

The fingers on your left hand,

The space around your fingers.

Moving up now to your head.

Notice your neck,

Your chin,

Any sensations or taste in the mouth,

Anything you can smell,

Any sounds you can hear.

Accepting and allowing these sounds.

To carry you deeper and deeper into relaxation.

Ready for sleep.

Bring your attention to your eyes.

Notice how your eyes are soft and gently resting.

Bring your attention to your eyelids,

The eyelashes,

Eyebrows,

All the tiny muscles in and around the eyes,

Completely relaxed,

Loose,

At ease.

Notice your forehead,

The top of your head,

Any sensations around the head.

Bring your attention to the space just above the crown of your head.

This is the location of the seventh major energy center of the body,

The crown chakra.

I invite you to imagine a white or violet sphere of light at the top of your head.

This soft light is incredibly soothing and calming.

As you bring your attention to it,

It expands now and begins to infuse every cell of your body with its pure healing light.

The light moves down through your body,

Through every part of your body,

Through every organ,

Every system,

Every cell and fiber of your body,

Is calmed,

Soothed,

Eased,

Balanced,

And relaxed by this healing white light.

And now that you're feeling so calm,

So soothed,

Peaceful,

And relaxed,

It's just so easy now to allow yourself to drift deeper and deeper into sleep.

I invite you to imagine that there are 10 steps in front of you,

And these steps lead down to a beautiful place where you feel completely relaxed,

Very peaceful,

And safe.

This could be a real place you visited or somewhere completely imagined.

Maybe it's a beach or a garden or absolutely anywhere you would love to be.

I'm going to guide you down these steps and you'll go deeper and deeper into sleep.

You are completely safe and always in control.

You are free to bring yourself easily back to full consciousness at any time,

If you should want or need to.

I want you to imagine you are moving on to step 10,

As you begin to feel more and more relaxed.

You can see your feet,

Hear your feet,

And even feel your feet.

Moving on to step 9,

As you go even deeper.

You're moving on to step 8,

Going deeper into this blissful awareness of yourself with every heartbeat.

You're taking step 7,

Feeling more and more relaxed as you focus on the sound of my voice.

You're taking step 6,

Going deeper into this calm,

Peaceful state,

And it feels wonderful.

You're taking step 5,

You're already halfway down and when you reach the bottom,

You'll be at least twice as relaxed and sleepy as you are already.

You're taking step 4,

As every muscle,

Every nerve lets loose and you go deeper.

You're taking step 3,

Feeling incredibly calm and peaceful.

You're taking step 2,

Sinking,

Drifting deeper and deeper.

You're taking step 1,

Just go deeper,

Sink deeper,

Drift deeper and deeper into this blissful connection with yourself,

With your own inner peace.

That's perfect.

You get to sleep deeply now.

You get to sleep.

You sleep.

When you wake up,

You will be feeling refreshed,

Revitalized,

Re-energized and so excited to start a bright new day.

You will feel amazing.

You will feel so happy and at the same time calm.

And rested and ready to handle anything that life sends your way.

So just sleep.

Reviews

Really helpful to get back to sleep when I woke & was tossing & turning.

Incredible !! Everything in a meditation for sleep that I was looking for and more. At first I wasn’t sure about your voice, but as I listened, it was very soothing and I was able to go very deep into relaxation and sleep. Thank you so much. I’ll be back. Happy new year.

I will allow sleep to come. Thank you fir this offering.

Thank you, Heather🙏🏻🙏🏻🙏🏻I can’t remember much of the meditation, I probably fell asleep rather quickly. I do remember agreeing with your message of avoiding the use of the verb “to try”, as it creates resistance within yourself. I have scratched it out of my vocabulary for several decades🙏🏻🌟🌟🌟🌟🙏🏻