ASMR Relax Your Mind For Sleep

This audio is to help you to relax your mind and enjoy deep sleep. Using a soft-spoken body scan, guided box breathing and grounding techniques for anxiety and stress relief. We recommend using headphones when listening to these videos.

Transcript

Hey, Make sure you are comfortable wherever that may be, In bed, On a chair, On the floor, Wherever you wish. Just find a comfortable position, Lay down, Sit down, And take a moment to focus on all the muscles in your body, From head to toe, All the muscles. How do they feel? Do they feel tight? Do they feel achy? Just focus on them for a moment. And now take a deep, Deep breath in and out. And with the next deep breath, I want you to imagine all of the muscles are going and letting go. So you are loosening any tension with every exhale. So again, We'll do a deep breath, Breathing in and breathing out and letting the muscles unravel, Tension leaving your body, Stress leaving you. Let's try that one more time. So another deep breath, Breathing into all of the muscles and letting go the tension as you exhale. Allow your breathing to return to a normal state, But just focus on relaxing your muscles, Inhaling into the muscles, And with every exhale pushing away tension and stress. So now working on our minds, Take a second to just listen to your thoughts. We live such busy lives, We spend so much time being entertained, Watching videos, Scrolling on social media, In general just TV and screens. They can stop us from listening to our own thoughts and hearing what we are trying to tell ourselves. So for this second, Allow any thoughts to just be and just hear them. And now to have a positive, Mindful moment, I want you to just be aware of these thoughts and now just sweep them aside. In this moment right now, Right here, Where you are comfortable, You cannot do anything for these negative thoughts. Nothing you do in this moment can change these little feelings you have, So instead of allowing them to affect your energy and cover yourself in negativity, Instead you want to just push them aside until they are relevant, Until a new day where you can do something to get the answers you want from them, Okay? Because anxiety and stress, We all hold onto this in our minds, It's what causes insomnia for most people, The chatter of anxiety, But not in this moment, Not on my watch. So we are going to now just focus on emptying our minds. So one way that I like to do this is by counting my breaths in and out and just imagining the numbers as you breathe in and out. So one good technique for deep breathing is called box breathing, Which is a grounding technique, So it's especially good for stress or anxiety. So we can try that right now, And it is breathing in for four, Holding that breath for four, Breathing out for four, And then holding that for four, And I will count for you. And as I'm counting, Focus on emptying your mind, So any thoughts that come in, Simply say to them, Not right now, Pass them aside, Just imagine the numbers one, Two, Three in your mind, Okay? Okay, So when you are ready, We are going to take a deep breath in for four, So now we are breathing in one, Two, Three, Four, Hold, One, Two, Three, Four, Breathe out, One, Two, Three, Four, Hold, One, Two, Three, Four, And then again, Breathing in, One, Two, Three, Four, Hold, One, Two, Three, Four, Breathing out, One, Two, Three, Four, And then hold for one, Two, Three, Four. Back into your mind, Anything that's wandered in there, Any negativity whatsoever, Just pass it along, Push it aside, And any emotions that you feel, Acknowledge them, And name them. So if you're feeling unhappy, Then name it as, I am feeling unhappy. If you're feeling stressed, Name it as, I am feeling stressed. Whatever the emotion is, Name it, Of how you are feeling right now, And then once you've named it, You can come back to it later, That emotion. It's an emotion, Our bodies feel multiple emotions throughout the day, And in this moment, You are trying to relax, You do not need to listen to this negative emotion, Okay? Just let it be, Give yourself this opportunity to be calm, And to be peaceful, Focus on your body again, And your muscles, And with your own comfortable breathing, Just imagine with every inhale you are covering the tension in your body, With every exhale you are scooping it up and pushing it out of your mouth, And letting it go, Letting go of stress, Anxiety, Tension, Just breathing out and going into a deeper state of relaxation, This deeply relaxing state is something that you are allowed to enjoy, And you should remember to have these moments every day if possible, But at least once a week, To take a moment, Clear your mind of any negativity, Release any trapped tension from your body, And just allow yourself to be calm and relaxed for a moment, Just focus on your breathing again, Allow your breathing to fall back to a comfortable place, And allow your body to be calm, Reach a relaxed state, Where you can fall asleep, You can go to sleep feeling positive and happy, Any left over bits of stress, Just let them go now, This is your moment, Keep reminding yourself to sweep aside any negative thoughts, And just take this time to be mindful, To be in the present, With no stress, So I hope you enjoyed this, And hold this moment now, Silently just be relaxed, And in the present, Letting anything negative go.