Midnight Rescue Meditation

Having a hard time falling asleep? Or woke up in the middle of the night and having a hard time going back to sleep? Use this meditation to let go of insomnia frustration, settle into bed, and slowly put your body and mind back to sleep. Thank you for Listening!

Transcript

Quiet the mind.

So this is for those times either you're having a hard time falling asleep at night Or you've woken up in the middle of the night and you're having a hard time falling back asleep Whether it's your mind's busy or you're feeling restless or you know,

We can wake up for any number of reasons But my hope is this meditation will either help you go to sleep the first time Or will save you when you find those moments of insomnia So we'll begin this meditation just by getting comfortable So you can do whatever you'd like you can settle into bed You can flip your pillow to the other side maybe wiggle around move and adjust whatever you need Sometimes I think it feels good to kind of point and flex the feet a few times or Find a big full body stretch before I settle into my nice little cocoon of sheets and pillows and blankets And then once you've settled in take a moment to release any frustration any anger Any any?

Emotion or feelings that you have right now.

I know it's not ideal that you're awake and you'd like to be sleeping But release those feelings and those emotions Yes,

You're awake right now But now's the time to sleep.

We're gonna make our way back to sleep So you can just let it go And just give yourself permission to relax unwind Let go of those attachments just listen to this meditation and just see what happens Then we'll begin by taking three deep cleansing breaths so inhaling through the nose and Exhale just sigh it out through the mouth.

Let it go And then after that third final exhale just let your breath become completely relaxed and natural Maybe allowing your awareness to fall on your belly just feeling the rise and fall of the belly Maybe feeling the cool air move into your body as you breathe out and Then breathe all that warm air back out.

So cool air comes in warm air moves out And that effortless rise and fall of the belly as you breathe As you breathe just feel yourself sinking and melting into your bed With every single breath the mind just slows down Everything slows down and even if you don't fall asleep,

That's okay But just give yourself this time to relax and rest Letting that breath be completely effortless and simple Slowing down and softening with each and every breath cycle And now bring your awareness to your body Your whole body feel it lying in bed Feel maybe the comfort of your pajamas or your sheets the support of your body from your mattress Just feel your whole body lying here relaxing in bed Move your awareness to the right side of the body Then the right side of the body Then the left side of the body Feel the top half of your body And the bottom half of your body Feel the front of the body And the back of the body And feel your whole body lying here in bed just resting and relaxing Keeping that breath effortless and smooth That cool evening air moving in and the warm air moving out as you breathe We're going to move through a rotation of awareness in our bodies So as I call out different areas just let your mind come to that part of your body And as you breathe when you exhale you'll feel that part of your body just ease into sleep If you'd like you can even say good night or go to sleep to that area So we'll begin with the right hand Bring your awareness to your right hand Feeling that evening air move in and as you breathe out feel the right hand relax and drift off to sleep And bring your awareness to the right hand thumb The second finger Third finger Third finger Fourth finger And little finger Bring your awareness to the palm of the right hand The back of the right hand The right wrist Forearm And elbow Bring your awareness to the right upper arm Shoulder Armpit Ribcage And waist Now bring your awareness to your right hip Thigh Knee And calf Bring your awareness to the right ankle Heel Sole of the foot And the top of the foot Bring your awareness to the right toes Feeling them drift off to sleep And move your awareness to the right big toe Second toe Third toe Fourth toe And little toe Now moving your awareness to the left hand Just feeling it relax and drift off to sleep Bring your awareness to the left hand thumb Second finger Third finger Fourth finger And little finger And lower Move your awareness to the palm of the left hand The back of the hand Wrist Forearm And elbow Now move your awareness to the left upper arm Shoulder Armpit Ribcage And waist Now bring your awareness to the left hip Thigh Knee And calf Become aware of the left ankle Heel Sole of the foot And the top of the foot And become aware of the left toes Feeling them relax and drift off to sleep Becoming aware of the left big toe Second toe Third toe Fourth toe And little toe Becoming aware of both arms Feeling your arms and hands and fingers melting and relaxing and drifting off to sleep And becoming aware of the legs Softening Relaxing And drifting off to sleep Now become aware of the back side of the body The right heel The heel Calve Thigh And glute Then becoming aware of the left heel Calve Thigh And glute Move your awareness to your low back Your mid back Your upper back Become aware of the right shoulder blade The left shoulder blade The right arm And the left arm Now become aware of the back of the neck The back of the head The top of the head And the temples Move your awareness to your forehead The right ear The left ear The right eyebrow And the left eyebrow Become aware of the space between the eyebrows Become aware of the right eye The left eye The nose The nose and nostrils Become aware of the right cheek Left cheek The upper lip And lower lip Become aware of the space between the lips Now move your awareness to the right collarbone The left collarbone The right side of the chest The left side of the chest The rib cage And abdomen Now bring your awareness to your pelvis The right leg The left leg And both legs together Feel the right side of the body The left side of the body The left side of the body Become aware of the whole body Feeling the body sink and melt into bed With each and every breath cycle,

It's becoming more relaxed Getting more rest And drifting off closer and closer to sleep With each and every breath out,

You get 1% closer to sleep Every breath cycle a tiny bit closer to sleep Just releasing,

Melting,

And relaxing Completely soft and still,

With only the gentle rise and fall of the belly moving With each and every breath cycle,

It's moving an inch closer to sleep Just moving an inch closer to sleep Just moving an inch closer to sleep Just moving an inch closer to sleep Thank you for watching!

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Reviews

Exactly what I needed in the middle of the night. Eased me back to sleep quickly and easily, which has been a challenge on other nights! Saving this one for sure!

Loved all the ways we breathed into different areas. TY

Was able to fall asleep again. Thank you 🙏🏻

Exactly what I needed to get back to sleep last night. Very calming! I'll be using this meditation often.

Beautiful soothing and peaceful end to the day. Thank you. 🙏🏻

As I was struggling to get back to sleep at 3am due to my racing mind. This meditation really helped and I managed to get back to sleep and missed the last half of the meditation. So thanks for this.

Very nice, liked how it felt to let go of my emotions.