Hello and welcome.
My name is Jocelyn John from Sleepy's Health.
I will guide you through mindfulness and breathing techniques to calm anxiety for uninterrupted sleep.
Take a moment to get ready and make yourself comfortable.
Turn off the lights in your room.
Turn on the blue light filter on your device as well.
Turn on the night time mode on your device if you have one.
And then also position yourself in a way that supports you during sleep.
You can do everything you need to do to make yourself comfortable.
You can use pillows,
Cushions.
Make yourself comfortable.
This is your moment.
And then once you are ready and settled in,
Close your eyes and let's begin by bringing your attention to the present moment.
Bring into awareness everything you can feel right now.
The breathing,
The movement of your abdomen,
The movement of your arms,
Anything that you can observe right now in your physical environment.
What does the room smell like?
Focus also on the sensation of your body.
Are you feeling any tension?
Allow yourself this gift of your own presence.
Feel your body weight pushing you down on your surface as gravity is pulling you.
Feel your body weight pushing you down on your surface as gravity pulls you down into the surface underneath you.
You are breathing in slowly and breathing out gently.
You are noticing the cool air coming through the nose as you breathe in.
And then as you breathe out,
You are noticing the warm air exiting the body.
Take time here to really reconnect with your breath.
No judgement.
Just allow your natural breath to flow.
And acquaint yourself with the rhythm of your breath,
However you are presenting today.
Breathing in and breathing out.
Notice how your breath is flowing through the body.
Where do you feel your breath the most?
Is your breath more in the chest or in the abdomen?
There is no judgement here.
As you notice where you feel your breath the most,
Then you can maybe send your breath to some areas that maybe need it more.
Breathing in and breathing out slowly.
There is no rush.
In this moment,
There is really nothing to worry about.
You are just hanging out with your breath.
That's what you are doing right now.
Now,
Focus on what's going on in your mind.
What are you seeing?
Bring into awareness all the emotions and feelings you are experiencing.
What feelings and emotions are coming up for you right now?
Maybe it's just mixed of emotions and feelings and that's okay.
As you focus on your breath and keep going,
Your emotions will sort themselves out.
Especially,
Sleep is there to rejuvenate our emotions.
It's like an overnight therapy.
So,
Whatever is bothering you right now,
Don't worry.
Because as you prepare for sleep,
It will all be sorted out and you will wake up with much calmer thoughts and a new perspective.
So,
For now,
Just breathe in and breathe out and let your emotions and feelings and thoughts come and go just like clouds in the sky.
We can't determine the directions of the clouds,
But we can observe the clouds as they move and dissipate.
So,
Just breathe in faith and breathe out and just believe that what's bothering you will dissipate in due time.
Focusing on your breathing and again,
Don't worry if your thoughts feel so intense right now.
Thoughts are not who you are.
They're just there.
They come and go.
The brain generates thoughts.
They're always there because the brain is always generating them,
But you can direct them however you want.
So,
Just come back to the present moment.
The present moment gives you space for your resting thoughts to really simmer and reduce in momentum.
So,
Keep breathing and as you proceed with this meditation,
You are noticing you're getting calmer and more centered.
And anxiety makes us catastrophize and make inaccurate conclusions.
And so,
As you focus on your brain and what's going on in the mind,
Also look at the stories you are telling yourself right now and then take time to evaluate.
Are those stories true?
Thoughts such as,
You are not enough,
Or this situation will never change,
Those thoughts are not true.
Just keep breathing and believing and knowing that this is just a moment and you have so much time to deal with this situation.
Breathing in and you're breathing out slowly.
You are centering yourself in your power.
You are exactly enough as you are.
The only thing we can guarantee in life is change.
So,
No matter what you're going through,
You are elevating and you are evolving through this situation.
Because you can't see the solution right now,
It doesn't mean that it doesn't exist.
So,
Just breathe in and be here and enjoy this present moment.
The past is gone,
The present is the gift and the future is uncertain.
So,
All we can do is be here and do our best.
So,
You're breathing in faith and you're breathing out fear.
When you breathe in and breathe out,
You are reconnecting with your strength to guide you.
You have so much power and strength within you.
So,
Instead of focusing on your fears and uncertainty,
You can actually focus on your power and your strength to overcome everything you're going through.
Focusing on your fears is like carrying your backpack full of rocks.
It's too hard when we focus on fear and uncertainty.
But when we let go of fear and uncertainty,
All the intensity melts away.
And it feels as if we just took that backpack full of rocks and we took it off our back and put it down.
And what a big relief.
So,
Breathe in,
My dear one,
Breathe in,
Breathe out and let go of this heavy backpack full of rocks.
Allow yourself to be free.
Continue to focus on your breathing.
And as we breathe in and out,
We're noticing changes in our breath now from when we started to now.
There's a different rhythm as we relax and reconnect and observe our thoughts.
Our breathing rhythm is also changing.
I welcome you here to practice any breathing exercise or technique that you like to really reground your breath even more.
So,
I'm going to welcome you to practice with me abdominal breathing.
So,
In abdominal breathing,
You bring your hand on your stomach and you feel your belly with air.
And then when you feel the belly with the air,
It almost feels like you're forcing breath in.
And you're feeling the comfort of your hand on the belly.
You're breathing in and breathing out and noticing the rising and falling of your belly.
So,
Go ahead and try it.
You can also try another breathing exercise that you like or prefer.
As you breathe out slowly,
Your hand is sinking into the spine.
And then as you breathe in,
Your belly is rising,
Filling up with air.
It's such a beautiful rhythm of breath.
So,
When we are anxious,
It's natural to have racing thoughts.
But so far,
We have really focused on our thoughts and observing them and letting them go,
Come and go,
As clouds in the sky.
So,
We are also calming down our thoughts using our breathing.
Because the vagus nerve runs from the brain through the face and the tholax to the abdomen.
So,
When we place the hand on the belly while breathing,
The brain is actually going to feel the comfort.
And there's going to be change in our thought patterns.
How beautiful.
So,
When we place the hand in the stomach,
It's just as if to say,
Come down,
Brain,
I'm here,
Everything is all right.
All these thoughts that are there,
They are now all true.
We're really just allowing the natural comfort to play a role.
Continue to focus on your breathing.
You are showing up for yourself today.
Redirecting your thoughts and calming down your anxious thoughts so you can sleep and wake up to have a calm and productive day.
Breathe in and breathe out,
Appreciating yourself for coming and being there and taking control.
So,
To end this meditation,
I have for you some affirmations that will help you shift from that state of fear and anxiety to a state of joy and peaceful sleep.
So,
You can listen to these affirmations as I say them or you can actually repeat after me whatever works for you.
So,
Let's begin with the affirmations.
Calm is who I am.
Peace is inside of me.
I permit myself to feel joy.
I allow myself to feel inner calm.
I let myself express myself fully.
I express myself fully.
I give up on what does no longer serve me.
I let go of what does no longer serve me.
I am relaxed.
I am ready to sleep.
Deep sleep repairs my tissues and builds my muscles.
Deep sleep balances my hormones.
Restorative sleep releases growth hormone to keep me youthful.
Deep sleep boosts my immune system and protects me from being sick.
I am in charge of my thoughts.
I am ready for a healthier and more productive life.
Sleep helps me deal with stressful thoughts.
Sleep is like an overnight therapy to sort out my thoughts.
I'm going to have the best night yet.
I deserve a rejuvenating sleep.
By sleeping well,
I invest in my success.
I will wake up with a sharp focus and come mind.
Tomorrow is a new day to shine bright.
I let today go.
I did my best today.
Now it is time to rest and restore.
Everything else can wait.
I'm ready to sleep.
Calm is who I am.
Peace is inside of me.
I am calm.
I am peace.
I am ready to sleep.
I let go.
I embrace inner peace.
Now this is the end of the affirmations and you are feeling your body drifting deeper into this relaxation.
Your eyes are closed and heavy.
Your muscles are fully relaxed.
You are descending into this beautiful sleep.
All you have to do is just let it happen.
You are going deeper into this sleep.
You're getting into the stage two of your sleep now.
My voice is fading away.
Your organs are rejuvenating now.
You're progressing into this deep and restorative sleep.
You are sleeping.
Your organs are rejuvenating.
Your body is producing growth hormone to rejuvenate your brain,
Your heart,
Your lungs,
Your liver,
Your pancreas.
Your tissues are being repaired right now and your muscles are growing.
All your thoughts are just being rejuvenated.
The cerebrospinal fluid is moving between cells to clean out toxins and keep your mind sharp and prevent you from cognitive diseases.
You are sleeping.
You are rejuvenating.
Continue to relax.
Relax.
Stay healthy and stay calm,
My friend.
