It's the middle of the night and sleep feels far away.
Just like a kitten or puppy your brain has got the zoomies and is racing around all over the place,
Banging into things and making a racket.
It's okay,
Brains do that sometimes.
Before we begin I invite you to put a pen and paper next to you so you can make any notes of things to do that come up.
That way they're out of your brain and on the paper so you can deal with them in the morning.
Ideally you want to make notes without turning on a light or using your phone but just go with what works for you.
We're going to take three deep breaths together,
Long and slow.
Lying awake can be stressful if we start to worry about being tired tomorrow,
So it's good to know that even just lying still and breathing calmly is restful for the body and mind.
You're doing the right thing by prioritizing rest and sleep will come in its own time.
For the first part of this meditation we're going to spend a few minutes breathing deeply and if anything comes up that you want to make a note of please do so.
Just make a brief note,
You'll know what it means tomorrow but it's important to offload it from your brain.
So I'd like you to settle in and get comfy.
Breathe for the count of four into your belly.
Exhale slowly for the count of six.
If anything comes up,
Any to-dos,
Write them down and then return to your breath.
If any big emotions come up,
Acknowledge them.
If you feel the need to cry then please do so.
The act of releasing tears actually removes the stress hormone cortisol from our bodies so there are good physical reasons to shed a tear or two,
Or have a full on sob if that's where you're at.
It's okay,
I'm here with you.
If something is bothering you at work it can be helpful to try and remember the things that bothered you at work five years ago.
The chances are you don't remember the details and you aren't affected by it anymore and it'll be the same in this situation and five years time you won't care about this so try and care less now.
It's easier said than done I know.
If what's on your mind isn't a situation you can resign from then acknowledge it.
Name it as a hard thing in your life and know that you can do hard things.
You don't need any of the answers right now but know that you will find strength inside yourself to get through.
Make any last notes of things to deal with in the morning and then let all that go.
You've made a note,
You'll deal with it tomorrow,
Now is the time to rest.
Lie on your back if that's comfortable for you and make sure you are warm and cosy.
Breathe deeply.
Sitting at the top of your head feel each exhale pass a wave of relaxation downward.
Feel the muscles on your face relax.
Feel your jaw lose any tension.
Move your jaw around to loosen it if it's tense.
Feel where your eyelids are touching together and your lips.
Feel the cool air as it enters your nose and notice it's slightly warmer when it leaves.
Take your attention to your neck and shoulders.
Make subtle movements to aid in the wave of relaxation passing downwards with each exhale.
Let the muscles on your shoulders and upper back let go and melt back into the bed.
You've done good work today and now it's time to rest.
As you breathe into your lungs feel your chest rise and fall.
Can you feel your heart beat?
In your breath remove all control of the breath and let your body become so still you can feel your heartbeat or perhaps your pulse in your body.
It's okay if you can't,
Don't strive to do so.
Just let the breath be naturally calm and peaceful and feel.
Notice if you're still breathing into your belly,
If it's rising and falling.
It's okay if it's not,
Just notice either way.
Take your attention to your arms and feel the waves of relaxation wash down them as you breathe.
And take a moment to feel them relax.
Begin to notice your legs,
Feel how relaxed they are supported by the bed below you.
Feel how the waves of relaxation are moving down towards your feet.
Feel your feet,
Wriggle your toes gently and rub your feet together in a very lazy self massage.
Now feel the waves of relaxation move down your whole body as you breathe in and out.
Don't force your breath,
Just breathe.
It's time to fall into deep rest now.
Giving your body the space and time it needs to repair and build.
If sleep eludes you,
It's okay.
Keep bringing your attention back to the feel of the breath gently moving your body.
If your mind is still busy,
Give it a task.
Start five breaths,
Then the next five,
And then the next.
There's nothing to do at this time except rest your body and mind.
You're doing the best thing you can right now,
Resting your body and mind.
You're doing the best thing you can right now,
Resting your body and mind.
You're doing the best thing you can right now,
Resting your body and mind.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
Now it's the time to rest.
