Welcome to this meditation for insomnia.
It is well known that anxiety is a leading cause for sleep disruptions.
So if you are trying to get to sleep now and find that you are overthinking about worries and concerns,
Please pause this recording and find a notebook.
This is going to be your worry journal.
Here you will write out all of your worries or concerns one hour before going to bed.
If you are having worries,
Please pause this recording now and go write them all down.
Now it is time to relax.
Meditation plays a big part in getting to sleep every night,
And remember,
Your bed is for sleeping.
So don't get in the bed until you feel sleepy.
You want to associate your bed with sleeping only.
So when you feel you can't sleep,
Get up and go to another room for just a little while,
Read something or meditate.
Let's begin our meditation now.
Find yourself in a comfortable position,
Letting your eyes close.
You have already written down all your worries and concerns,
So you don't need to think about them anymore.
Just think about how you are relaxing.
Feel the air of your breath coming in and out through your nose.
Notice how your muscles are at rest.
There is no need to move around right now,
For you are meditating.
Meditation is when you still the body and observe your mind.
Notice what kinds of thoughts are you thinking.
Are there any worries that are trying to disturb you?
Imagine that you are writing them down once again.
Get those worries out of your head and onto paper,
Be it real paper or imaginary paper.
You are allowed to let them go.
It is not beneficial to let these thoughts disturb you any longer.
You deserve a good night's sleep.
Throughout your day,
Have you noticed that you will often say,
I can't sleep very well.
I won't sleep well tonight.
These are self prophecies.
Begin to change your language and change your life.
From now on,
Say to yourself,
I sleep really deeply tonight.
I sleep so well that I don't wake up once while I'm asleep.
Though these affirmations may feel superficial to you at first,
You must continue to repeat them until they reign true for you.
If you are laying down,
Notice the soft pillow that your head rests upon.
You can feel the warmth of your head against the pillowcase.
You can feel that your breathing is slowing down,
Gearing you for a long night's sleep.
Repeat to yourself now.
I sleep really good tonight.
Breathe in slowly and deeply,
Just one breath.
And as you exhale,
Feel your body loosening and softening.
You sleep really good tonight.
And when you sleep deeply,
Your body rejuvenates,
Giving you extra energy throughout the day.
And whenever your mind wanders away from that beautiful sleepy feeling,
Just remember how your head is touching the pillow.
Focus on your head resting.
Your body is soft and loose,
So relaxed.
Relaxation is a beautiful way to calm your nervous system.
You are focusing your attention on relaxation.
Relax.
You deserve to relax.
The outside world has calmed down.
It is time for you to rest.
It is good for you to relax.
And you do it so well.
We all know that practice makes perfect,
So you practice meditation.
You practice letting go of your worries.
And you practice telling yourself that you sleep well.
Meditation is a form of art.
When you use it,
Then you will see the benefits that it brings to your life.
Having a long night's sleep is so healthy for you,
So you do everything you can to make this happen on a daily basis.
Feeling your body soften,
Noticing how the muscles are letting go even more now.
You are gearing down for sleeping.
Feeling so good,
Grateful for your bed.
Begin to think about some good memories.
Can you remember a time where you slept really well?
Perhaps it was a nap on a vacation.
Remember a time when you slept really good.
You woke up feeling refreshed.
You told others,
Man,
I slept so good last night.
Bring yourself into this memory as if it is happening right now.
You sleep very well.
You are a good sleeper.
Sleeping is completely natural.
You sleep just as long as you need.
No longer and no shorter.
And if you wake up in the night,
It's okay.
Go ahead and get out of bed if you are not feeling sleepy.
Remember that your bed is a place for sleeping.
We want to associate your bed with a sleepy feeling.
Make your way into another room and pick up a good book.
Don't look at your phone.
The light is too bright.
Do something in a dim light.
Meditate,
Practice conscious breathing,
Or maybe you need to write out some more concerns in your worry journal.
Do this.
And when you start feeling sleepy again,
Return to your bed and feel your head resting on that soft pillow.
Focusing how your head is supported,
Relaxed.
By now you are feeling so much more relaxed than you were before you started this meditation.
This is a good opportunity to fall asleep,
Knowing that any dreams you have are constructive.
They help you learn about your wakeful life.
Drifting off to sleep now.
Sleeping.
You are a good sleeper.
Look up at night.
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