Go Back To Sleep: Middle Of The Night Meditation For Anxiety

If you’ve woken up in the middle of the night and can’t fall back asleep, I’m so glad you found this. Waking between 2 and 4 a.m. is so common, especially when your body has been holding stress, and it doesn’t mean anything is wrong with you. Your system just needs a little extra support finding its way back to rest. Together, we’ll settle into a cozy cabin in the mountains, with soft rain on the roof and a fire glowing low. We’ll slow your breath with the rhythm of the rain until you feel safe, warm, and held. Helpful for insomnia, night waking, anxiety, and racing thoughts.

Transcript

If you've woken up in the night and can't get back to sleep. You're in the right place I'm there and I'm so glad you're here. There's nothing you need to do right now. You don't need to check the time or count how many hours are left. Just let the clock beat Let your body settle back into bed. Let your head sink into the pillow. Pull the blankets up around you however feels comfortable. And let the mattress hold your full weight. Waking in the night is more common than you might think. When your nervous system has been a little activated on alert. Or holding a lot of stress. It's very normal to wake up somewhere between 2 and 4 in the morning. When cortisol, One of the hormones that helps us wake up. Naturally begins to rise. For a body that's already carrying stress. That small rise can be just enough to pull you out of sleep. Nothing is wrong with you. Your system just needs a little extra support to find its way back to rest. So let's give it that support now Imagine you're tucked into bed in a small cozy cabin. High in the mountains. The room is dark and warm. There's a fire in the wood stove, Burning low. With just a soft orange glow left in the embers. Your bed is deep and soft. With a thick quilt pulled up around you. Pillow is cool and smooth beneath your head. Outside. It's raining gently. You can hear it on the roof above you. A soft, Steady path. Never in a hurry The cabin is sturdy and dry The rain can't reach you here. You are completely sheltered. Now let your breath match the rain. Slow and steady Breathe in gently through your nose for a count of 4 and out slowly for a count of 6 again in. And out. When your exhale is longer than your inhale Your body gets a quiet message that it's safe to slow down. One more time in at your own pace. And a slow, Long breath out. Now let's add a soft sigh Breathe in through your nose and let it out through your mouth with a gentle, Quiet sigh. Once more in and sigh it out. Let any tension in your jaw and shoulders go with it. And let your birth find its own rhythm like the rain. Your mind. Let your gaze drift to the window beside your bed. Through the glass, You can see the outline of the mountains in the dark. Tall and quiet. Their peaks soft with low clouds. The pine trees stand still in the rain. The whole valley is asleep. These mountains have stood through countless storms. Wind. Snow. And rain. And they're still here. Steady, Unmoved. And let some of that steadiness settle you whatever stress you've been carrying. You don't have to hold it tonight. Like the mountains, You can simply be here. Now feel how supported you are. The bed holds your whole body. The cabin holds the bed. And the mountain holds the cabin. You're held all the way down. Let your shoulders sink into the mattress Let your arms grow heavy beside you. Let your belly soften rising and falling on its own. Let your legs grow heavy and warm and let a little extra warmth gather in your feet. Cozy under the quilt Let your eyes rest heavy behind your eyelids Nothing to look at. Nothing to watch for. If there's a part of you still on alert. Still thinking about tomorrow? You can let it know. We're safe here. Nothing needs to be solved tonight. We can rest. And if there's a part of you worried about not falling asleep Let it know that rest still counts. Even lying here warm and still. Your body is restoring itself. The fire glowing softly the rain on the roof. The mountains standing quietly outside. You are safe. You are more. You are held. With each breath out. Let yourself sink a little deeper deeper into the quilt. Deeper into quiet. Deeper into sleep. Thank you for coming home to yourself with me. Let my voice fade now and drift back to sleep whenever you're ready. Sleep well.