Quieting Thoughts For Sleep (With Story: The Willow Leaf)

This guided sleep meditation is designed with your deepest sleep in mind. It begins with a Sleep Care technique for quieting a busy brain at bedtime. You might want to start with the lights on and have a notebook handy. Then, at minute 6, the lesson ends, it's time for lights out as your sleep meditation begins. It includes a story (The Willow Leaf), which builds on the theme of letting go to deepen your cognitive calm, a body scan for you to relax into physiological calm, and affirmations, to end on a note of heart-centered calm.

If you tend to have a busy brain at bedtime, then this is the meditation for you. I appreciate you being here!

Note: If you have already listened and want to bypass the Sleep Care strategy, skip to minute 6.

Music by Liborio Conti
Story by Susan Guttridge

Transcript

Hi,

Thank you for tuning in.

I'm Susan Cuttridge and I'm so pleased you're here joining me,

Taking this time for yourself to create a peaceful headspace.

This sleep-focused meditation has three parts.

A practice for releasing the nagging thoughts that can interfere with sleep.

A story that illustrates what letting go can look like in daily life.

And a body scan for your body to release any lingering bits of tension.

Sprinkled throughout the practice will be opportunities to slow and deepen the breath to further soothe your physical state.

And affirmations to nurture your mental landscape,

Planting seeds of constructive beliefs and positive thinking.

Before you settle into bed and turn out the lights,

I'd like to introduce you to a little trick I call the brain dump.

You'll need a notebook or you can start a note on your phone.

Sit up and start by just taking a moment to notice what's on your mind and then jot it down.

Just in point form and not even with a ton of clarity.

This action is symbolic of giving attention to the thoughts so that your brain knows you are acknowledging them.

You are basically telling each thought,

I see you.

When you are no longer avoiding,

Your brain stops trying to force you to look.

This simple act of externalizing your thoughts can ease their grip on your mind.

Conclude the note with a message to self with one action step for tomorrow.

Closing the notebook when you're finished symbolizes the end of the brain dump.

Intentionally say to yourself,

I've given these thoughts attention.

Now it's my time off to sleep.

What you're doing is creating physical separation here.

You're consciously deciding to leave worries and ruminations outside your mind,

Creating a boundary between daytime stressors and the haven of sleep.

This separation can help lessen the risk of those thoughts spiraling into rumination.

Which allows your mind to unwind and prepare for rest.

You see,

The mind is always thinking,

But not all of what it is thinking is helpful.

When we think a thought that causes a nervous system reaction,

An emotional reaction within us,

It can help to unwind and prepare for rest.

We tend to follow it.

We believe it must be important or that we must figure it out.

The emotion the thought ignites lures us in,

But just because a thought drifts into our mind doesn't mean we have to follow where it leads 100% of the time.

Bedtime,

For example,

Is not the time for problem solving.

Just because you have a brain that wants to think,

Doesn't mean we should always let it run rampant.

Doing this exercise before bed can serve to give those thoughts the attention they're demanding,

Not in a problem solving sort of way,

Just in acknowledgement.

Tomorrow will be a new day.

This is your time to sleep.

If when you're finished a note,

A new thought floods forward,

Sit up and add it to the notebook.

I know it can be tedious to turn the light back on to do this,

But it's not nearly as tedious as laying awake in bed rather than resting up for tomorrow.

Then,

Should your thoughts flood forward again,

Remind yourself that you've written them down.

You have acknowledged them.

You won't forget.

Now this is your time off.

Return your attention to the meditation you're listening to.

There's one more important step in this sleep care strategy.

When you wake in the morning,

You must have a look at what you wrote down during the brain dump.

It's the key to the success of this trick.

You see,

When you do the brain dump and afterwards tell yourself that you've acknowledged the thoughts,

If you never go back to look at the note,

You don't build integrity with self.

Your brain won't believe you when you tell yourself you'll deal with it in the morning,

Because now there's a risk you won't remember.

And so your brain will continue to bombard you with thoughts,

Reminders,

And worries.

When you look at the note in the morning,

There's a very good chance you'll discover that much of what you've been thinking the night before doesn't feel so important anymore.

Once you feel refreshed and with clarity of mind,

You might even have a better action idea.

But still,

Always look at the note to build trust in self.

Okay,

Go ahead.

Pause this track here if you want to do the brain dump.

I'll wait here until you're finished.

Thank you for giving yourself that moment to let go of what you no longer need to carry with you as you turn toward rest.

After all,

Rest is what your brain and body needs right now,

So that you can feel rejuvenated and balanced and well.

Notice now that your body feels a bit lighter without all those thoughts weighing it down.

Notice that your mind feels lighter too.

Enjoy the ease of your breath as it flows in and out.

Good,

Keep breathing just like that.

It's okay if you fall asleep during our time together.

In fact,

My hope is that you do.

You have done enough today,

And this good night of sleep will equip you with the energy to take on tomorrow.

Just follow my voice,

Letting your body relax,

Your thoughts continue to quiet.

If you wake in the night,

Remind yourself that this is your time to sleep.

Perhaps turn the meditation back on,

Or plant a beautiful thought in your mind.

Thinking is for tomorrow.

Your task at hand is simply to rest.

Get comfortable in your bed,

Adjust your sheets just right,

Relax your head onto your soft pillow.

As you do so,

Notice the weight of your head on your pillow.

Give your neck a gentle,

Subtle shift from side to side.

Noticing the muscles in your neck relax and soften ever so slightly more than a moment ago.

Shifting as needed for the tension to come off your shoulders.

Relax your whole body,

Allowing your whole body to settle into the support of your mattress.

Breathing in through your nose,

And out through your mouth,

Just at your own pace.

I find the breath to be a beautiful somatic way to mark our transition from one activity into another.

One activity into another.

For us,

Together,

Here now,

We're marking the end of the day,

And the beginning of your rest time.

If it feels okay for you now,

Allow your eyes to drift shut.

Where our thoughts go,

Our body tends to follow.

So as you shift into the stillness of this moment,

I invite you to bring the following affirmations into your heart and mind.

Whisper them silently to yourself,

Allowing each word to be heard,

To gracefully land in your awareness.

Repeating after me now,

Thoughts are simply thoughts,

They come and they go.

I can release the urge to follow each thought I think.

I notice thoughts as they arise,

And release them with compassion.

I notice my body relaxing.

I have the patience to train my brain to rest.

Now is my time to ease into the stillness of this moment.

Into the rest I deserve.

Notice where in your body you feel warmth and comfort.

Just enjoying that with a note of gratitude.

Thank you for the gentle warmth I feel.

Not too much,

Just enough.

The goldilocks of bedtime warmth and comfort.

Thank you.

Now,

With your mind still,

Your body tucked into your cozy bed,

I'll share a story I've written for you.

It's called The Willow Leaf.

Once upon a time,

A man and his dog set out for a hike along the Biax Creek Trail.

Situated in a beautiful forest in the city of Vernon,

Nestled in the Okanagan Valley of British Columbia's interior.

The forest,

With its giant cedar,

Pine,

And fir trees,

Stretched their branches ever upward,

Weaving a green canopy that filtered the sunlight into a soft,

Dabbled glow.

The rays of sunshine danced through the canopy of branches overhead,

Casting a mosaic on the forest floor.

The trail itself was a blend of earth and roots,

A natural carpet that sprang slightly underfoot.

Ferns and wildflowers clustered in the pockets of sunlight,

Adding bursts of color to the rich green.

Adding bursts of color to the rich greens and browns of the forest floor,

And weaving its way alongside the lazy creek,

Where water flowed from the mountains above to the valley below.

The air was fresh,

With soothing scents of cedar and earth,

Carrying the creek's murmur as it carved its way through the landscape,

Following and gurgling over stones and fallen branches.

The man and his dog walked along this trail,

The dog by his side having spent the majority of the walk running and swimming in the creek,

And now was content to just walk alongside his owner.

As the man walked,

He listened to the sounds around him.

With each step,

He felt more grounded,

More connected to the earth beneath his feet.

This grounded feeling brought him to a space of quiet within,

Reconnecting him with an emotional steadiness,

Strength and clarity that he felt he'd been missing lately.

He came to a spot in the trail where the creek banks opened up to create a pool,

The water so still he had to focus his attention to notice that it was in fact still flowing.

Taken by the beauty of the still water,

He decided to sit for a moment,

Choosing a large rock on the bank warmed by the sun.

His dog sniffed around the base of a tree and then settled in on the earth beside the rock.

Sitting there,

The man watched the subtle dance of light across the water's slow-moving surface.

His gaze drifted to the vibrant green moss clinging to the rocks at the water's edge.

Across the creek,

A fallen log lay submerged,

Its surface decorated with dragonflies.

Above,

The canopy formed a natural cathedral,

Dabbling the ground with sunlight and shadow.

In this moment,

The world seemed to pause,

Enveloped in the tranquility of nature's embrace.

He noticed a single willow tree amidst the forest of pines and cedars.

Its branches hanging low,

Caressing the surface of the water.

The leaves of the willow so vibrant,

So full of life,

Yet holding on to the branches so lightly.

The man heard the soft crunch of footsteps on the path behind him and turned to see a fellow hiker approaching.

He turned so as to acknowledge them.

The woman stopped,

Perhaps pausing to take in the tranquil sight just as he had moments before.

Then she stepped off the path to stand closer to the still water,

Near to him,

But not so close that his dog looked up from its nap.

He nodded with a smile in her direction,

And she responded in kind.

He couldn't help but notice something calming about her presence,

Almost exuding a quiet strength that seemed to intertwine with the forest itself.

Radiating a natural ease,

Her grace and confidence blending with the wilderness around her.

Her simple,

Practical attire and the laugh lines framing her eyes spoke of wisdom and a life lived in harmony with nature.

As they began a conversation,

Her gaze invited trust.

Her voice,

Soft yet resonant,

Echoed the forest's whispers.

The man commented on the sole willow tree,

And her gaze rested there momentarily.

It's beautiful,

She began.

I see each leaf like a thought or a feeling within me.

Some are green and full of life,

Some are yellowing,

Ready to be released.

The willow does not cling to its leaves when the time comes.

It understands the nature of change,

The cycle of life,

And the freedom in release.

The man listened to her words rich with insight.

He felt as though she embodied the forest's ancient wisdom,

Guiding those she met towards a deeper understanding with gentle,

Unassuming strength.

Looking at the willow,

He noticed a leaf gently detaching from a branch,

Falling,

Coming to rest on the water's surface,

Then slowly floating downstream.

He couldn't help but notice that,

As it had landed atop the water,

The leaf did not fight the current,

But moved with it,

Gracefully,

Effortlessly.

His gaze followed the leaf's journey downstream,

Serene and peaceful,

Embodying the essence of letting go.

When I come to this place,

She continued,

I breathe deeply,

Imagining each breath like a breeze that nudges the leaf from the branch.

Sometimes I come here when my mind feels busy,

And with each exhale I imagine I am letting go of a thought that no longer serves me,

Just as the leaf trusts the water to carry it,

I trust in the flow of life to carry me.

Almost instinctively,

The man closed his eyes,

Drew a deep breath in,

And pictured the image of the willow leaf in his mind.

As he exhaled,

He imagined releasing a particularly bothersome thought.

He opened his eyes and followed the journey of another leaf,

Floating along the water's surface,

Drifting downstream.

He noticed his body felt lighter,

His mind more at peace.

There was a comfortable silence between the two strangers.

The man smiled with a look of gratitude in her direction,

As he knew he would be leaving this place with a lesson that would stay with him forever.

The woman continued,

From here,

We can clearly see that the beauty of the leaf is not diminished by its release.

No,

It shines,

It dances as it floats,

And it becomes part of something greater,

A dance of giving and receiving,

Of being and becoming.

So too,

With letting go,

We open ourselves up to new possibilities,

To peace,

To balance.

Taking these words in,

The man felt the warmth of the rock beneath him.

He heard the soft,

Rhythmic breathing of his dog beside him,

And he felt a profound sense of connection,

Of tranquility.

He understood better now the power of letting go,

Of flowing with the currents of life rather than resisting against them.

When he looked back in the direction of the woman,

She was gone.

He sat for a moment longer,

Then reached down to stroke the soft fur along the back of his dog's head.

He slowly stood,

Taking one final glance toward the willow tree,

As if to etch this moment in his memory.

The man and his dog returned to the trail,

The man carrying with him the lessons of the willow leaf.

With each step,

He felt just a bit lighter,

Just a bit more presence.

I hope you found that story encouraging.

Take it with you as a reminder to release that which we cannot control,

To embrace the natural flow of life,

And to find balance and peaceful presence in the practice of letting go.

Now,

With your mind still,

Let's invite relaxation into your physical body.

Breathing with ease,

Take a deep breath in,

And slowly exhale out.

Shift your body as you need to deepen comfort,

Deepen relaxation.

I am going to lead you through a body scan,

And all you have to do is listen,

Allowing your awareness to drift through your body.

Start with your awareness at the back of your head,

Resting on your soft pillow,

Supported,

Relaxed.

Notice your neck,

Your shoulders,

Lowering,

Softening,

Relaxing.

Your entire upper back,

Relaxed.

Shifting your awareness down your spine,

And noticing your lower back,

Relaxed,

With ease and comfort.

Relaxing your hips.

Relaxing your pelvis.

Relaxing your glutes.

Relaxing your feet.

Noticing the back of your legs,

The back of your knees.

Drifting awareness down to your ankles,

The bottoms of your feet,

Your toes,

Just relaxed.

Inhaling in,

Slow exhale out.

Drift your awareness to the fingers of your right hand,

Relaxing each finger one by one.

Relaxing your right palm,

Your wrist,

Your attention shifting upwards to relax your forearm.

Your elbow.

Right bicep.

Right shoulder.

Your neck,

Relaxed.

Your whole head,

Fully relaxed.

Softly cradled on your pillow.

Inhale in,

Slow exhale out.

And now,

Gently,

Lovingly shifting your awareness from your head,

To soften and relax the muscles on your left side,

Beginning with your awareness at the fingers of your left hand.

Relaxing each finger one by one.

Your left palm.

Your wrist.

Shifting your attention upwards,

Relaxing your forearm.

Elbow.

Left bicep.

Left shoulder.

Your neck,

Fully relaxed.

Now with your arms fully relaxed,

Your back relaxed,

Drift your awareness to the front of your body,

Beginning at your face.

Your forehead.

Releasing any tension there in your brow,

That place where so many of us hold tension.

Again,

Just allowing that tension to melt away.

Your eyelids,

Softly closed for sleep.

Relaxed.

Noticing the relaxed muscles all around your nose.

Noticing the tickle of air at your nostrils as you breathe in.

And the warmth of air on your lips as you breathe out.

Relaxing your jaw.

Your mouth.

Your tongue.

Drifting awareness downward still from your face to your throat.

Your chest.

Noticing the rise and fall as you breathe in.

And out.

Softening the space around your heart.

Relaxing your abdomen.

Your hips.

Tops of your legs.

Your knees.

Relaxing,

Softening all the way down to the tops of your feet.

And your toes.

Enjoying all the bits of relaxation throughout your entire body now.

Every part so relaxed.

Just here,

Cozy,

Comfortable in this moment of rest.

Enjoying the comfortable sensations there as you rest in your warm bed.

Your body is doing what it needs to do to rest now.

When we allow the mind to quiet,

The body can settle.

It can heal,

Regenerate,

Rejuvenate,

And reset.

This is what sleep and rest are for.

Just enjoying the stillness of your mind.

Your body relaxed.

I invite you one more time to connect with affirmations.

Welcoming them into your heart and your mind.

Whispering them silently to yourself,

Like a love letter to you.

Allow each word to be heard,

To gracefully land in your awareness.

Repeating after me.

With each breath,

I release the thoughts that no longer serve me.

I allow myself to flow with life's currents,

Trusting where they lead me.

I let go of the past and future,

Finding peace in the present.

I am worthy of rest and renewal.

I embrace change,

Trusting in the journey of becoming.

I release worry because this is my time to sleep.

I release worry because this is my time to sleep.

Thank you for being here.

I so appreciate you listening to this.

Giving yourself this peaceful space to settle in for sleep.

Taking the time to cultivate a new habit.

One for distancing yourself from thoughts at bedtime.

Prioritizing resting,

Overthinking just for now.

Good night,

And may your dreams be as light and as free as the willow leaf on the water.

Sweet dreams to you.