If you're awake in the middle of the night,
Unable to fall back asleep.
Know that there is nothing you need to fix right now.
You don't need to force sleep.
Your only job is to rest.
Your body has simply shifted into a state of alertness.
Right now,
We're going to gently guide it back towards rest.
The goal isn't to force yourself to sleep.
The goal is simply to relax so deeply that sleep becomes possible again.
Let's begin by bringing all of our attention to the breath.
We'll use a calming breathing rhythm that encourages your nervous system to move from fight or flight into rest and digest.
Will breathe like this.
Inhaling for 4.
Holding for 4,
Exhaling slowly for 8,
Pausing for 2 and repeating.
The longer exhales are the important part.
When you breathe out more slowly than you breathe in,
Your body receives a signal that you are safe and well.
Your heart rate naturally begins to slow down.
Your muscles soften and your parasympathetic nervous system becomes more active.
This is the branch of your nervous system responsible for rest,
Recovery,
Healing and sleep.
Let's begin.
Inhale 2,
3,
4 Hold 2,
3,
4 Exhale slowly 2 3 4 5 6 7 8 Pause 2 Again Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 5 6 7 8 Pause 2 Now continue on your own,
Counting in silence in your mind for a few breaths.
Now allow your breath to go back to its own speed.
Don't control it.
Don't count it.
Don't force it to be deep.
Move your attention towards the feelings in your body and help them relax.
Feel your forehead softening.
Your eyes becoming heavy.
Your jaw unclenching.
Your shoulders sinking effortlessly into the mattress.
The emptiness in your hands because they don't need to hold on to anything right now.
Your legs becoming pleasantly heavy.
Your whole body remembering how to rest.
If thoughts begin to appear,
You don't need to stop them.
Simply notice them.
And let them float by like clouds crossing a quiet night sky.
There is nothing you need to solve right now.
Nothing you need to remember.
Nothing that requires your attention until morning.
This moment belongs only to rest.
Sleep is not something you create.
Sleep is something you allow.
If sleep comes while you're listening,
That's wonderful.
If it doesn't,
You're still giving your body exactly what it needs.
Deep rest.
Continue breathing slowly.
Allow your body to become heavier.
Allow your thoughts to become quieter.
Allow the night to hold you.
Good night.
And may you get a restful sleep.
