Sleep Better Meditation

This is a 20 minute long guided meditation to clear away thoughts at night that stop you from falling asleep. This does not have a waking up process at the end which makes it an ideal meditation to listen to when you are in bed for the purpose of sleep.

Transcript

Hi,

Welcome to another audio meditation on insomnia.

Do not listen to this audio while driving or when your mind requires your conscious attention.

You are listening to me today because you want to be able to sleep peacefully without waking up in the middle of the night.

You are listening to me because you want to achieve the peaceful state of mind when you are asleep.

And before I talk further,

I would like you to take a deep breath.

Take a deep breath,

Inhale from your nose and exhale from your mouth.

That's right.

Take another deep breath and exhale.

Take the third deep breath and exhale from your mouth feeling absolutely relaxed and calm.

And as you continue to listen to each word I say,

You allow yourself to feel even more relaxed.

Every word that I say takes you deeper and deeper into a beautiful state of relaxation.

Allowing you to open your mind to beautiful imagination and creativity.

And I wonder if you can imagine a safe place somewhere indoors.

Perhaps a room where you feel comfortable and relaxed.

It could be a room where you go every day or perhaps a new room that your mind wants to create now.

In your safe room,

I wonder if you could imagine a comfortable bed,

Pillows,

Perhaps cushions and somewhere on one of the walls you notice a big white board.

You look around and you notice the room to be inviting,

Comfortable,

Peaceful and a place that is only for you.

That's right.

Only for you.

I am now going to count down from three down to zero with each count down.

You're going to go deeper and deeper into a beautiful state of relaxation and imagine you're laying comfortably on the bed at one.

So starting now,

Three,

Two,

One and now.

And as you lay on the bed,

You feel the velvety and so comfortable sheet as you touch it.

The sheet feels velvety or satiny or silky.

And you look at its colour,

Maybe it's bright or subtle.

Whatever you notice,

You notice this bed is going to give you the utmost comfort.

And as you lay on it,

You feel the soft mattress under you.

And as you feel it,

You feel the beautiful relaxation moving into your back.

The hips just above your hips and then it moves up into your lower back,

The middle back and the upper back.

And as you lay on the bed,

You look at the white board right in front of you.

And from within you know that this white board is the board that will help you get rid of anything and everything that acts as a hurdle in a peaceful sleep.

In a moment,

You get up from the bed and move towards the white board and you have a black marker in your hand.

And I wonder if you can write those things on the white board that disrupt your sleep.

Take a moment and think about all the things about past or future that do not let you sleep,

That keep you up.

Or perhaps there are other things in the environment that keep you up.

Write all of those things down on the white board.

Whether it's in your personal life,

At work or any negative emotion or thought that you feel acts as an obstacle to your sleep.

I want you to simply write all of that on the white board.

And as you write each word,

A burden starts to lift off your shoulders and mind.

That's right.

I'm going to be quiet for a few moments so that you write everything and anything that you feel is the cause of insomnia or lack of sleep.

And there is a white board eraser to clean the board.

And cleaning the board only means clearing your mind of all the clutter that stops you from sleeping or stops you from falling asleep.

So clean it.

Clean it hard to make the white board looks absolutely white and clear.

And with each stroke from left to right and right to left,

You are getting rid of all the negative thoughts,

Emotions and feelings that you carried in your mind for so long about past or future.

Because they do not serve any purpose.

That's right.

Clean all of that hard as you move the eraser from right to left or left to right.

The board looks absolutely clean,

Clear and white.

You look around in the comfortable room and notice a chest of drawers.

And there is one particular drawer that attracts you the most.

And you become curious about the drawer and open it.

And as you open the drawer,

You notice a photo album.

An album that has all the pictures of the events from your life.

Some good and some bad.

And today is the day to only keep the good memories and let go of the events of your life that still disturb you,

Especially during the night.

You turn the pages,

Skim through it and notice pictures of those events that happened in the past but cause trouble till date.

And I wonder if you could now tear the pictures of those events that do not serve any purpose now.

That do not do any good to you in today's present moment.

That's right.

Tear the pictures now.

And tearing these pictures of the events to bits and pieces only means you're clearing your mind even more of all the clutter.

Clearing your mind of all the clutter only means preparing your mind for a peaceful sleep every night.

That's right.

I give you a few more moments for you to tear those pictures into bits and pieces and throw them in the trash can that is laying right next to the chest of drawers.

That's right.

You look at the album and you only see the good memories.

The memories that made you happy.

That made you feel grateful.

That inspired you.

That made you feel proud.

Perhaps you see the photos where you were in awe of something bigger than you.

Perhaps mountains or beaches or beautiful skies.

And as you look through the photos you feel so good.

Calm and relaxed.

Now close the album of good memories and put it back into the drawer.

And close it.

In a moment as I count down from three down to zero the trash can will start to become darker and smaller.

And when I reach zero it will be completely out of your sight.

So starting now.

Three two one and zero completely out of your sight.

It's night time now and it's time to sleep in this comfortable room and on the comfortable bed.

And as you look around you also notice that there is a big window.

And you can notice many stars in the sky.

And one of the stars is twinkling more than the others and catches your attention.

This is a special star.

The star that watches over you at night and takes care of you.

This is a magical star belonging to the universe.

It is indeed special,

Caring and fascinating.

And as you look at the star it becomes bigger and bigger.

And in a while it comes closer to you just outside the window sparkling,

Shimmering,

Glowing and so captivating.

You know the star is watching over you just how your parents watched over you while you were asleep when you were a child.

Perhaps your grandparents watched over you when you were really really small.

And you slept so peacefully because they took care of you during the night watched over you.

And now that you are grown up this special star watches over you so that you are sleeping peacefully every night.

The star also has the capability to take all your racing thoughts and worries.

All you have to do is to trust yourself and trust the star.

So close your eyes and lay comfortably on the bed as you are mesmerized by this magical star.

It watches over you every night and you are able to sleep peacefully.

And as you start to sleep you simply close your eyes and say to yourself,

Come in peaceful three times.

That's right.

Repeat after me in your mind.

Calm and peaceful.

Calm and peaceful.

Calm and peaceful.

And as you say this to yourself you enter a dream like state.

Drifting down and down and down deeper and deeper into a beautiful state of relaxation.

Calm and peaceful.

Drifting down and down and down.

I am going to count from ten down to zero with each count down you will be twice as relaxed and twice as calm and enter a beautiful and peaceful sleep.

Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

And zero.

Deep sleep.

One and zero.

Reviews

Thank you, so relaxing.