Fall Back to Sleep Meditation - 12 Min

This session is designed to help you fall back asleep if you wake up before your scheduled wake-up time. Even if you don't end up falling back asleep, this session can still help you feel rested and relaxed. Just lie down and follow the instructions.

Transcript

Make sure you are comfortable. Take a deep breath, Breathing in and out through the nostrils only, And gently close your eyes. Just a moment, Just a pause. Forget any thought about falling into sleep. Just feel the weight of the body. Notice the fact that the whole weight of your body is supported by the bed. Weight of the ankles, The legs, The hips, Pelvis, The back, The arms, The hands, The fingers, The neck and the head. The entire body is supported by the bed. Just be mindful of this fact. Now shift focus to your breath. Just watch your breath coming in and going out through your nostrils. Breath is normal and natural. We are not disturbing it in any way. Just witnessing it. Slowly start counting down your breath from 108. So it is just enough to give the mind something to do, But at the same time, Not so much that it requires a lot of concentration, A lot of focus. Observing the breath and counting down mentally along with it, As though numbers are just passing by and you are just acknowledging them. So no effort is required. At times you probably trip over the numbers or get lost in some way. It's fine. It's normal. It doesn't matter. You just return to the last number you can remember clearly and just continue counting the breath backwards. Notice when the mind has wandered. If it is drifting in a pleasant way, We just let it go. If it is thinking about sleep or something less helpful, Realize it has drifted away and just come back to the breath and count down in a slow and steady way. Know that any excess effort only gets in the way of rest. So just let go of any of that and just stay with the counting. .