Welcome to fall asleep easily.
Whatever is going on in your life right now,
Rest assured,
You can fall asleep.
It's your biology.
So as always,
Find a safe,
Comfortable,
And relatively quiet place.
And before you even lie down,
Let's take a look at our thoughts and worries that we might be bringing to bed with us.
Remember that our brains tend to try to solve problems,
And that's normal.
But the most important thing to remember is that problems can't really be solved without action.
And for every good action,
There's a time and place where it's appropriate.
So even though we know that our brains work on problems as we sleep,
In order to fall asleep,
We need to let go.
We need to trust that sleep will help us whatever we're going through.
So for now,
If you have any concerns about tomorrow or problems from the past,
Grab a pen and paper.
We're going to take these relaxing moments to write down whatever it is that's worrying you,
Or even tasks that need to get done.
Let your mind flow freely from brain to pen on paper.
You may notice a list of things that you need to get done.
Maybe along with this list,
You may notice some anxious thoughts coming up.
You can write that down as well.
This does not have to be pretty.
It can be as messy as it needs to be.
It's basically a brain dump.
And now wherever you are with the writing,
It's perfectly fine.
Just set the pen down on the paper,
And you can fold this up and put it next to where you're sleeping,
Trusting and knowing that it's going to hold all of these thoughts,
Worries,
And to-dos for you overnight so that you can let it go.
Your brain no longer has to think about these problems.
Now that you've let it out on paper,
Your brain will know exactly what to do,
When and how it will process it as you sleep.
So sleep is never a waste of time.
Sleep works on all of your issues at the subconscious level.
Sleep works harder for you the more you trust and let go.
Now lie down,
Feeling the surface beneath you,
Allowing yourself to get comfortable in whatever position works best for you.
Start to feel the surface,
Noticing the support beneath you as you allow yourself to feel your entire body resting,
Sinking into your bed.
Feel the support grounding you from head down to your toes.
And now bring your attention to your breath,
Noticing the sensations of your breath entering and leaving.
Listen for the sound of your breath,
Hear every part of your breath.
Listen carefully.
Now start to notice the rise and fall of your breath.
And now with each out-breath,
Give yourself permission to allow all of your thoughts and worries about the past or future,
Allow them to leave with your out-breath.
All the thoughts about the future and the past,
And even any thoughts or worries you have about falling asleep.
Just let it all go with each exhale.
Whenever you notice thoughts arising,
Which they probably will,
Just allow them to drift by and release on the exhale.
Give yourself permission to forget everything.
Let's do a very powerful relaxation exercise.
Listen to the following phrases and repeat them silently to yourself.
Don't worry if you fall asleep.
Let's begin.
Bringing your attention to your right arm.
My right arm is heavy.
Repeat silently to yourself.
My right arm is heavy.
My left arm is heavy.
Repeat it silently to yourself.
My left arm is heavy.
Both of my arms are heavy.
My right leg is heavy.
My left leg is heavy.
Both of my legs are heavy.
My arms and legs are heavy.
I am calm.
I am relaxed.
I am calm and relaxed.
I am quiet.
My mind is quiet.
I am at ease.
I am at peace.
I am at ease and at peace.
I am at ease and at peace.
