This mindfulness practice is here to support you as you move towards sleep.
You don't need to get rid of OCD or stop your intrusive thoughts.
You don't need to figure everything out.
And you don't need to make yourself fall asleep.
In this practice,
You can simply rest.
And you can be exactly as you are.
So I invite you to find a comfortable position.
Perhaps you're laying on your back or on your side.
Wherever you are.
Taking some time to get comfortable.
Allowing the bed or the surface beneath you to support your body.
Allowing the body to soften.
You might like to take a breath in.
And let it go.
And as you let go,
Just see if you can soften a little bit more.
Softening the shoulders,
The back.
Legs.
Just allowing yourself to be supported.
Reminding yourself that you are safe.
If it feels comfortable allowing the eyes to close or simply softening your gaze.
And begin to notice your breathing.
A gentle breath in.
A slow breath out.
You don't need to change the breath.
Just noticing that breathing is happening.
In and out.
.
.
Letting your body know,
For now I can rest.
I am safe.
And if your mind is already busy.
If intrusive thoughts or anxiety is loud and present,
That's okay too.
There is nothing wrong with you because your mind is active.
You are safe.
Perhaps you've had a difficult day with intrusive thoughts.
Maybe there's been images,
Urges,
Doubts,
Fears or uncomfortable sensations and emotions.
Maybe you've been caught in uncertainty and a fear spiral.
Maybe you're exhausted from it all.
Maybe you've been being hard on yourself for having OCD in the first place.
Wishing your mind would just stop.
Not feeling frustrated or frightened.
For a moment you don't have to change any of this.
Just gently acknowledge,
This is really hard.
Something in me is struggling right now.
I've been carrying a lot.
Perhaps you might offer yourself some kindness,
Saying,
Of course I'm tired.
Of course this has been difficult.
Anyone experiencing this would be struggling like I am.
In this way we stop fighting with ourselves and instead we turn to ourselves with compassion.
Acknowledging our struggle.
Acknowledging how hard it's been.
And allowing it all to be there.
You don't need to pretend you're okay.
You can simply acknowledge what is here.
And while doing this.
Perhaps telling yourself,
I am safe.
I am safe.
And now inviting you to notice your body.
Perhaps there is tension somewhere.
The head,
The jaw,
The throat,
The chest or the belly,
Or somewhere else.
You don't need to make the sensation disappear.
And see if you can simply make a little space around it.
Breathing gently into whatever is here.
See if your breath can make space.
Make space for the tension.
In whatever way that makes sense to you.
Breathing gently around whatever is here.
You might imagine a soft,
Soothing warmth surrounding the part of your body that feels most tense.
Perhaps as a soothing colour you might like to bring to mind.
Something calming,
Something that represents care.
And allowing that warmth or that colour to be here.
Without needing to change anything.
And perhaps you can imagine.
Saying to the part of you that is hurting or struggling.
I see you,
And I know this is hard.
You don't have to work everything out tonight.
You can rest now.
You are safe.
Even with these intrusive thoughts that are really scary.
Really awful.
Really exhausting.
Even with these thoughts,
You are safe.
And now we start to bring in this compassionate presence.
If it feels comfortable you might like to place a hand over your heart.
Place your hand somewhere else on the body that feels soothing.
Resting them on the lap.
On the belly,
On the legs.
Wherever your hands are placed.
Just feeling the warmth of the hands,
Perhaps a gentle pressure.
Contact.
And perhaps offering yourself these words.
I'm here.
May I be kind to myself even when my mind is struggling.
May I still care for myself,
Even when I have these intrusive thoughts.
Perhaps there's some other words that you might like to say to yourself as an act of compassion.
Self-compassion.
We're turning towards ourself,
Turning towards the suffering part.
And acknowledging it.
Allowing it to be here.
And giving it space.
Giving it space to recognize that it is safe.
And you are safe in this moment.
Letting those words simply be an offering.
You don't have to believe every word.
You don't have to force yourself to feel better.
Just offering yourself a little kindness,
A little bit of care.
And now,
Rather than focusing the attention on the mind and thoughts,
See if you can bring your awareness to the hands.
And if your hands are over your heart or somewhere else on the body,
Just see if you can tune into the sensations of the hands.
Observing the temperature of the hands.
Feeling the gentle pressure against the body.
And when you notice the mind start to wander off into thoughts,
See if you can bring your awareness back to the hands again and again.
Each time you notice the mind wondering,
This is a mindful moment.
And bringing your awareness back to the hands is an anchor point.
And as you lay here,
Relaxing the body.
The mind might wander off into thoughts.
And each time the mind has wandered off,
You can gently bring your awareness back to the hands again and again.
Or you can bring your awareness back to the breath.
Again and again.
Noticing the inhale.
Noticing the exhale.
These anchor points are here for you whenever you need them.
Remembering that you are worthy of compassion exactly as you are.
Not when OCD is gone,
Not when the mind is quiet.
It now.
You can care for yourself in this moment.
And allow yourself to rest.
You are safe.
When the mind wanders off.
Coming back to your anchor points.
Feeling the sensation of the hands.
Or observing the breath.
Again and again.
Allowing yourself to rest.
You are safe.
