Welcome to this meditation.
This meditation is for you if you are feeling anxious about trying to fall asleep.
Maybe you have been tossing and turning,
Or maybe you fell asleep but are now wide awake.
You can listen to this while you are in your bed with your eyes open or closed.
Sleep is just a human process that happens to us.
It's not something you can force or will to happen.
It will happen naturally.
As you are listening to my voice,
You may be tempted to wonder if this recording will help you to fall asleep.
See if you can remove this expectation.
You may or may not fall asleep during this recording and either outcome is okay.
The goal of this meditation is simply to dial back the intensity of the anxiety you are having.
To provide a bit of relief for those racing thoughts and frustrated feelings.
Go ahead and take some deep breaths in and out through your nose.
Notice where you feel the breath.
Is it in your nose,
Chest,
Or abdomen?
If you are having trouble feeling the breath,
Move one hand to your chest and the other to your belly.
See if you are able to notice the subtle up and down movements coordinating with the in and out breaths.
When thoughts arise,
This is okay.
This is to be expected.
See if you can return and focus on just one inhale and one exhale.
The next exercise will be a box breath.
All this means is that we will breathe in for a count of four,
Hold for a count of four,
Breathe out for a count of four,
And hold again for a count of four.
Let's start.
Breathe in.
Hold.
Breathe out.
Hold.
Let's do this one more time.
This time you can count in your head.
Breathe in.
Hold.
Breathe out.
And hold.
Return to your normal breathing.
Next,
We will move on to a body scan.
The purpose of this is to become acquainted with how our body feels.
We'll start at the top of the head.
We'll imagine a light illuminating the inside of the head.
Perhaps there is a warm yellow glow.
Move your attention from your head to your neck and notice that the light follows.
You'll continue in this way,
Moving towards the shoulders,
Letting the light flow down into the fingertips.
The light will illuminate the chest and the belly area.
Moving further down,
The light begins to illuminate the hips and the pelvic region.
The yellow glow shines down through both legs,
Moving from the top of the hip bone all the way down towards the toes.
How does your body feel right now?
Is there any tension?
Or is there a feeling of ease?
You have now focused on your breath and your body.
These simple relaxation techniques are helpful in keeping your body in a restful state.
Your body needs this rest.
Next,
We will move on to some visualizing.
We will move our consciousness into a more relaxed state.
Imagine yourself standing in a wide open field.
You begin to walk and you briefly look down at your feet to see what shoes you have on.
You move your head to the left and you see sunflowers towering above you,
Swaying gently in the breeze.
You see a small yellow butterfly and you feel a deep sense of joy.
You gaze to the right and there are thousands of purple and fuchsia wildflowers spread out like a blanket.
The sky above is bright blue with wispy white clouds moving slowly across the sky.
You continue your walk down this colorful path and you take a moment to tilt your face to the sky.
You feel warmth when a smile appears on your face.
You continue your walk.
There is nowhere to go.
There is no destination.
This is simply a walk for enjoying the sights and the sounds.
You've now spent time intentionally relaxing your body,
Regulating your breath and calming your mind.
This was a good use of time.
Remember that you don't need to do anything.
That sleep will come when it's ready.
Your job is to surrender to the moment.
See if you are able to let go of any resistance.
See if you can let go of any tense thoughts.
If you'd like to,
You can repeat these exercises again.
Start with the box breath,
Remembering to breathe in to a count of four,
Holding for a count of four,
Breathing out for a count of four,
And holding for a count of four.
You may then choose to do the body scan,
Imagining a soft yellow glow moving from your head down to your toes.
Finally,
You can move yourself through a visualization.
You can choose where you go this time.
Your body and mind will be thankful and will enjoy this time to do something peaceful and calm.
Thank you for joining me.
Rest well.
