Racing Mind Before Sleep

A racing or busy mind before bed often happens because nighttime is the first quiet moment in the day, when distractions fade, and unresolved worries, stress, or anxieties surface. Without daytime activities to keep the mind occupied, thoughts about work, personal life, or future concerns can flood in, making it difficult to “switch off.” This audio will help break that cycle by guiding you through relaxation techniques to release these thoughts, establish a calming bedtime routine, and create mental clarity. By learning to let go of worries at night, you’ll feel more relaxed, sleep deeply, and wake up refreshed and ready for the day.

Transcript

Welcome to house of well-being.

This guided meditation audio will use powerful techniques to help you sink into a deep state of relaxation.

So please be sure that wherever you're listening to this audio you're in a safe and comfortable place free from distractions where you can fully relax and let go.

Please make sure you're sitting or lying comfortably in a place where you're free from interruptions where you can focus only on yourself and enjoy this time just for you.

Should you need to open your eyes at any time your subconscious mind will alert you and you'll easily come out of this beautiful state of relaxation.

But for now make sure your head is fully supported and that you're as comfortable as you can be as you gently close your eyes and begin your journey of enhanced physical and mental well-being.

Find a comfortable place with limited distractions.

Maybe on a bed or in a comfy chair and close your eyes.

Now I want you to take in a long deep breath.

Hold it for the count of four.

And then breathe out to the count of six.

Once again when you're ready take a long deep breath in for the count of four.

And hold it to the count of four.

And then breathe out to the count of six.

And now you can allow your breathing to return to a normal pace gentle breaths in and out.

This is your time just for you.

And you make sure you're free from interruptions.

You let nothing bother nor concern you at all.

And as you start to sink into heaviness allow your mind to drift off.

And use your imagination to journey to a wonderful place a place in nature a beautiful tranquil forest filled with luscious trees swaying subtly in the shimmering sun.

A beautiful scent fills the air and as you look ahead you see a vast array of colorful flowers ahead of you.

The sun is shining and the temperature is just as you like it.

You feel relaxed and calm happy to be out experiencing nature.

You hear a gentle breeze blowing and then notice the rustling sound of water in the distance.

You decide to follow the sound feeling excited about what you might find.

You take your time walking slowly through the forest.

Allowing the breeze to blow through your hair lifting your head slightly as the sun shines down onto you warming you up with healing energy.

You feel so peaceful and so calm.

You can hear leaves rustling and birds chatting excitedly in the trees.

You know that this is your special place.

A place where changes are to come and where you feel wonderfully innately powerful.

The sound of water is getting louder and as you walk through a clearing in the forest you look around in wonder and see a beautiful sparkling lake.

The sun shining and reflecting off the gentle ripples in the water.

Such a wonderful vision.

Such beauty.

And you feel an almost dreamlike joy to be a part of this incredible setting.

Your own private paradise.

You decide to sit down and to take in the vision that has you so enraptured.

Colors of orange and gentle reds as the sun bounces off water and makes you feel totally mesmerized.

Take a moment now to watch your beautiful lake rippling in the sun.

You feel a wave of complete relaxation sweeping over you and you know this is your healing place.

Your place of positivity and calm.

You allow your breaths to become long and steady as you sink further into relaxation with every exhalation.

Allowing your muscles to release completely.

Knowing you're safe,

You're calm.

Your journey of change is about to come.

And there's nowhere else you would rather be than right here right now.

Looking forward to what's to come.

You're now in a deep state of relaxation and I'd like to speak directly to your subconscious mind which often tries to protect us by keeping us in old out-of-date patterns.

I want to thank your subconscious mind for doing such a great job of protecting you.

But it's okay to open up to new suggestions and opportunities.

You no longer need out-of-date emotions that no longer serve you.

Today your subconscious mind is open to receiving new and positive suggestions.

Rapid thoughts are often a symptom associated with anxiety and these racing thoughts can keep you awake causing a lack of sleep.

These racing thoughts at night can be hard to turn off and they perpetuate the stress or anxiety that caused them in the first place.

So today we're going to try and break this cycle of anxiety and sleeplessness.

So from now on in you set yourself a strict schedule before bed.

Allowing yourself to decompress.

You may choose to read a book,

Take a bath,

Meditate or listen to some relaxing music.

Anything that makes you feel calm and relaxed.

You don't start difficult conversations with anyone before bed or start to think of major things that you know will require you to give more time and headspace.

These thoughts are reserved for daytime when you can give them your full attention.

For you realize now that bedtime is a time for sleep.

A time to recharge,

To rejuvenate and to heal.

If there's anything you think you need to remember for the next day you simply grab a pen and paper.

Perhaps you can get yourself a nice journal and write things down.

This allows you to remove the thoughts out of your mind and onto pen and paper.

Removing them from your mind.

You know you can pick up these thoughts the next day when you have more time and resource to focus on them.

If you prefer you can schedule some worry time during the day.

Use 30 minutes when you sit down and list what's causing you stress and anxiety.

As well as some actions and goals to help you address and resolve them.

You ensure you have good sleep hygiene,

Keeping your room cool and dark and preferably quiet.

But if these things aren't possible then I'd like you to innovate and think about how you can improve the situation.

Perhaps you can buy an eye mask or use some earplugs.

You stay off social media.

You stop working and come off screens at least 30 minutes before bed or perhaps as long as one or two hours.

Unwinding and decompressing totally before bedtime.

From now on in when you find yourself having too many racing thoughts when you're lying in bed.

I'd like you to get up and get out of bed to reset your mind.

And it's important to you that you keep your bed or the place you sleep in as your happy place of rest.

Not a place of anxiety and stress from a busy mind.

So if you feel your racing mind is overwhelming.

You can get out of bed and take yourself somewhere quiet.

Maybe you can do some calm deep breathing exercises.

And relaxation techniques.

So let's do some breathing exercises now.

I'd like you now to take a long deep breath in for four.

Hold for a count of four.

And then breathe out for a count of six.

And repeat again breathe in for four.

Hold for four.

Breathe out for six.

And I'll leave you now to do this one more time.

And as you do these gentle breathing exercises.

I'd like you to feel your body starting to relax.

Feel your jaw on clench.

Your shoulders sink into the frame of your body.

Your muscles loosen and relax from the top of your head.

Down to the tips of your toes.

And as your body starts to relax.

Feel the thoughts running through your mind.

Start to slow down.

Realising that you're in control of your mind and body at all time.

And you choose relaxation and calmness in your mind every time before bed.

Saying to yourself.

I release all thoughts and worries from the day.

I am safe,

Calm and at peace in this moment.

My mind is quiet and my body is ready for rest.

I let go of everything beyond my control.

I deserve this time to rest and recharge.

I trust that tomorrow will take care of itself.

I welcome sleep with a peaceful and open mind.

I'm present in this moment,

Relaxed and at ease.

My breath is slow and steady,

Bringing me comfort and calm.

I'm letting go of today,

Knowing that I've done enough.

These powerful affirmations become deeply embedded into your mind.

Allowing you to take control back.

And allow yourself to go back to bed and drift off quickly to a restful sleep.

I'd also like you to try this powerful visualisation technique.

When your mind is too busy in bed and if you prefer not to get out of bed.

I'd like you to imagine all the words,

Letters or thoughts swirling around in your mind.

See them clearly.

See their forming sentences,

Jumbled together or rushing in different directions.

Picture them as if they're floating in the air inside your mind.

Now visualise a soft,

Soothing breeze slowly entering your mind.

Now visualise a soft,

Soothing breeze slowly entering your mind.

It's light at first,

Just touching the edges of the words and letters.

Feel its calming presence as it begins to swirl around them.

Slowly the wind becomes a little stronger.

See it catching the letters and words,

Lifting them off the ground of your mind,

Gently pulling them away.

Some are lifted easily,

Whilst others take a bit more of the wind's force to move.

Imagine the wind sweeping all the words and letters out of your mind as if they're being blown out through an open window or dissolving into the sky.

The more the wind blows,

The fewer words remain.

As each letter and word disappears,

Feel your mind becoming lighter and quieter,

Blowing away any anxiety,

Worries,

Stress from the day.

Once all the words have been blown away,

You picture a vast open sky in your mind.

It's clear,

Calm and empty,

With only a sense of peace remaining.

The racing thoughts have drifted far away,

Leaving nothing but stillness.

You bask in the quiet for a moment,

Appreciating the calm and stillness of your mind.

So peaceful and quiet now.

And you love your mind like this.

If any stray thoughts or letters try to return,

You visualise the wind sweeping them away immediately.

You know that you're in control,

And you can always use this wind to clear your mind.

You find yourself sleeping so much better every day.

Waking up feeling full of energy,

Happy,

Confident and at peace.

Your mind remains positive throughout the day,

Preferring to choose positive thoughts that serve you well and keep your mind and body healthy.

You're more productive,

More focused and able to achieve your goals much more than ever before.

Your future looks bright as you live your life to the full,

Being the amazing individual that you are,

Shining bright from a calm mind and great sleep.

All these positive messages are now firmly embedded in your subconscious mind,

And they'll grow stronger and stronger day by day.

Stronger by the day,

Stronger by the hour and stronger by the minute.

And when you're ready,

You'll gently emerge from your state of relaxation,

Open your eyes,

Feeling fully awake,

Refreshed and alert.