Make sure that you're comfortable and if you are trying to fall asleep then that will of course mean laying down in bed with a blanket or covers or whatever,
Cushions,
Pillows,
Everything.
Comfort is key.
Here we go,
Let's have some steps.
Earphones in.
Comfort is key.
Perfect temperature.
I personally sleep with one leg in the quilt,
One leg out of the quilt.
However you sleep,
Get into that comfortable position.
And to begin with,
We're going to empty our minds of any thoughts,
Which is really hard to do,
I know.
Our minds are constantly working hard,
Telling us what to do,
Giving us things to think about.
But at the moment that is where our anxiety and stress is coming from,
Which is where our insomnia is coming from because it's a cycle.
So we need to have a little mindful moment before we go to sleep to train ourselves to block out this annoying noise in our minds,
To switch off our inner monologues and allow our bodies and minds to be calm because now is the time to sleep.
Now is the time to be in the present moment.
Where does your anxiety and stress live?
It lives in the future.
Looking to the future,
Worrying about the future,
That's where that lives.
Sadness,
Emotions,
Depression lives in the past,
Looking back to the past.
Where do you want to be right now?
You want to be bang in the present,
Mindful,
Let go of all of these thoughts.
Think about it as you're going to sleep right now.
That's all you are needing to do.
Go to sleep to be prepared for a new day.
A new day where you can wake up feeling refreshed and you can start thinking about the things you need to be thinking about.
Right now,
You can't change these things.
You need to rest,
Okay?
Be good to your body and allow yourself to rest.
So,
Just a little moment to focus on our breathing.
So,
Take a deep breath and hold it for three seconds and do it again.
And allow your breathing to return to a comfortable place.
And now,
Any time a thought enters your mind,
Anything that is not my voice or the sound of your breathing,
Any thoughts entering your mind,
I want you to just simply notice them,
Be aware of them,
And do not put any judgment on them.
Just let them go.
Anything.
Reply to your thoughts that are entering your mind with,
Not right now,
This is my time to rest,
I'll come back to you tomorrow.
Because it's not necessary to be thinking about things right now.
All you need to do is fill your body with positivity and to do that,
It's a reminder of how comfortable you feel right now.
Notice how the muscles feel in your body,
From your head to your toes,
Just notice them.
And take another deep breath and again hold it for three seconds.
And when you release that breath,
Let go of any stress,
Any tension.
Any tension.
And when you're ready,
Take another deep breath and again hold it for three.
And again,
Breathe out any stress,
Notice it actually flowing out of your mouth,
Allowing all of these worries and stresses to just leave your body and just float away,
Float all the way away out the window,
So that you are left calm and just in the present moment.
And it's normal that your thoughts may wander again,
They may have wandered now,
If they have,
Come back to just focusing on your breathing.
Focus on every single breath being deep and the feeling as you breathe in through your nose and the air passes through your nose all the way through your chest to your stomach,
The rise and the fall in your chest and stomach as you breathe in and out.
The air as it flows back out through your mouth and all of these thoughts and stressful things,
Anything that's negative is leaving your body and floating away.
Every single muscle in your body is getting more and more relaxed with every single deep breath that you do.
So again,
Another deep breath,
Hold it for three seconds,
Letting go of any stress,
Any thoughts in your mind,
Let them go,
So that your mind is just calm,
Is just calm.
Imagine the words breathe in and breathe out in your mind.
With every deep breath,
Just focus on the word breathe in and breathe out,
Just written in your mind,
No thoughts,
No worries,
Just let it all go.
And allow each of your muscles to become more and more relaxed as the tension leaves your body,
So that you can slowly begin to reach a state of deep relaxation and feel completely calm.
So make sure that you close your eyes and just focus on the feeling as you breathe in and out,
The rise and the fall,
And allow yourself to be peaceful in this moment.
So taking deep breaths,
Allowing all stress to leave you,
Notice your muscles becoming more and more relaxed,
And allow yourself to be comfortable and calm.
Allow your mind to let go of any thoughts and allow yourself to fall asleep,
Feeling such a warm positive feeling,
Knowing that you are here in this present moment.
Relaxed and completely peaceful.
Anytime that your mind wanders,
Bring it back to your breathing.
Anytime that you feel as though your mind is wandering,
As though your mind is wandering,
Imagine the words breathing in and breathing out.
Make sure that when you are breathing out you are letting go of every single bit of breath that you have,
As this is a moment for you to be calm and relaxed and switch off.
So allow yourself to switch off and enjoy this relaxed feeling whilst you fall asleep.
Thank you.
