From Noise To Silence: A Slow Countdown To Deep Sleep

Ideal for deep sleep, sleep meditation, guided sleep, relaxation, bedtime meditation, insomnia support, stress relief, anxiety relief, overthinking, racing thoughts, mindfulness, meditation for sleep, nighttime relaxation, calming the mind, emotional relaxation, body relaxation, restorative sleep, peaceful sleep, falling asleep, better sleep, sleep anxiety, and creating a relaxing bedtime routine.

Transcript

If your mind is facing right now. Here is your first instruction. Stop trying to fall asleep. Trying to sleep is work. And your brain is already exhausted from working. So let's take sleep. Of the table entirely. You don't have to sleep tonight. Your only job right now. Is simply to lay here Let your brain run out of fuel. Keep your eyes closed. Or let them rest gently open on a soft spot in the dark room. Do not try to clear your mind. Let it talk. Let it spin. We are just going to change how you listen to it. Listen to the thoughts inside your head as if they aren't yours. Imagine you are sitting on the bank of a river at night. And every thought is just a passing boat with a bright light on it. A thought about tomorrow floats by. Don't chase it down the river. Just watch it pass A thought about something from five years ago appears. Let it drift by. A sudden flash of anxiety or a random reminder. There goes another boat. You don't need to jump onto any of the boats. You are standing firmly on the shore. To take steering wheel away from your analytical mind. We are going to give it a boring task to focus on. We are going to count down from 100 on every slow exhale. So take a deep natural breath in. Exhale completely. And silently think 100 times. Inhale, Exhale slowly and say 99. Inhale again and exhale 98. And for some reason if you lose track of the numbers or if a thought pulls you away. Do not restart at 100. Just pick any random lower number like 73, 54, 22 and keep counting down. There is no test. There is no goal. Again, Inhale slowly. Exhale and say 95. Notice how with every single number The weight of your body sinks an extra millimeter into the bed Inhale again. Exhale and say 94. The bed is holding you up entirely. The room around you is quiet. The world outside is asleep. And it can survive perfectly fine without your attention for the next few minutes. And for the next few hours. Inhale again. Exhale and say 93. Let the numbers get softer, Quieter, Further away. Inhale and exhale 92. Your body is completely safe. Your mind is finally quiet. And the day is fully completely done. Inhale again. Exhale 91. You are going deeper and deeper into the restful state. Inhale Exhale 90 Thank you for resting with me tonight. Inhale. Exhale 89 This is Monika signing off now. And pain. Exhale 88. Sleep deeply. Sleep nicely. Inhale. Exhale 87. Inhale again. And exhale 86. Inhale Exhale 85