Good evening,
It's Tansy here,
With a deep sleep meditation for overthinkers.
It will help quieten a busy mind at night.
So there's nothing left to think and sleep can come easily.
So for now.
.
.
This is your time.
When you're ready.
Gently closing down your eyes.
As I guide you.
Enter D.
Restorative.
Breath.
There will be less and less.
For you to think about.
You will not have to force your mind to become quiet.
Every thought that arrives.
Can simply become.
A little slower and a little heavier.
Until reaching for that next thought.
Feels like more effort.
Than it's worth.
Tonight.
We are gently taking the work away from your mind.
One piece at a time.
Until there is nothing that needs your attention.
By the end of this meditation.
If you have not already drifted into sleep.
Your body and mind.
Will be ready to rest.
Whenever you feel the gentle pull of sleep.
You can simply let go.
There is no need to listen all the way through.
And telling an overactive mind to stop thinking rarely works.
Tonight we're going to approach it differently.
I will speak calmly and directly to the deeper part of you.
This is the part that sometimes keeps running long after the rest of you has gone to bed.
Your body will settle first.
Will become slower.
Softer.
And heavier.
As your body settles.
Your mind will gradually realize.
There's nothing left for it to guard.
And know where it needs to go.
Later we will count down together.
With every number.
The thoughts of the day will seem a little more distant.
For now.
All you need to do is make yourself comfortable.
You can adjust your pillow if you need to.
You can move the covers until they feel exactly right.
You can make any final adjustments.
That will help your body remain still and comfortable.
Now allow all your attention to settle.
Into the weight of your body on the bed.
Notice the back of your head.
Resting on the pillow.
Notice your shoulders.
Your hips.
And the backs of your legs.
Your whole body is being supported.
You are being housed.
By something solid.
That it's not going anywhere.
You do not have to hold yourself up anymore.
Now take three slow and comfortable breaths.
This is the only thing you need to do right now.
Breathe in gently through your nose.
And then breathe out slowly through your nose or mouth.
Take another slow and easy breath in.
And allow the breath to leave your body without any effort.
Take one more gentle breath in.
And then breathe out slowly and completely.
As each out-breath becomes slower.
Your body receives the message that it can begin to settle.
Nothing is being asked of you.
Nothing needs to be solved right now And now,
Since you're feeling more relaxed.
I would like you to imagine.
There is a dial somewhere just behind you.
This dial controls how much effort your body is making.
The dial may still be turned up from everything you've done today.
You do not need to switch it off all at once.
Simply imagine turning it down by one small notch.
As the dial turns down.
Allow your shoulders.
Let them remain exactly where they last.
Turn the dial down by another notch.
And allow your jaw to loosen.
That your teeth remain slightly apart.
Let your tongue rest softly in your mouth.
Turn the tile down one more notch.
Let your hands open.
And allow your arms to grow heavier.
As the dial continues to turn down.
Allow the whole front of your body to soften.
If a yawn wants to come.
You can let it happen.
At every muscle.
And your face release.
The expression I've just been holding.
Your face does not need to communicate.
Anything.
For anyone.
As the effort leaves your body.
Gentle happiness.
Can begin to arise.
This is the comfortable kind of heaviness.
That comes.
Where nothing needs you.
Let heaviness begin at the place farthest from your thinking.
Allow your attention to move all the way down to your feet.
Notice the soles of your feet.
Your heels.
The small bones across the tops of your feet.
Your feet become warm,
Quiet and heavy.
I have finished with the day.
Allow that heaviness to spread through your ankles.
Into your calves.
Shins.
Your legs have carried you through the day.
And now.
They can become.
Completely still.
Let the heaviness move.
Through your knees.
And to your thighs.
Allow it to reach your hips.
Feel your hips sinking into the bed.
Let them widen and give their full weight to the surface beneath you.
Allow the heaviness to move gently into your belly.
Your belly soften completely.
You do not need to hold it in.
Control it Feel the muscles of your lower back.
Begin to release.
Let that release travel into the middle of your back.
Imagine every muscle.
Along your spine.
Unwinding.
One.
Buy one.
Your chest continues to rise and fall.
Without any help from you.
Your breathing nose.
Exactly what to do.
That the heaviness move outward.
Through your shoulders.
And down your arms.
Allow your elbows.
Become heavy.
Let your forearms settle.
Feel the weight continuing down into your hands.
Your hands can open.
They have not already.
Whatever they were holding onto today.
Can be put down.
For now.
Allow your shoulders.
To drop a little further.
The softness travel upward.
Through your neck.
Into your throat.
Your throat.
Can become soft.
And quiet.
Allow the softness.
To move into your jaw.
Let your teeth remain apart.
Allow your jaw.
Hang loosely.
And comfortably.
Amongst all of you.
Is resting.
Imagine.
At your body.
It's like a quiet house.
The end of the night.
The lights have gone out.
Rain by rain.
The rooms below.
Peaceful.
And still.
There is only one small light remaining.
It's upstairs.
Behind your eyes.
And across your forehead.
This is the room where the thinking happens.
You do not need to switch that light off.
You can simply allow it to grow dimmer by itself.
Feel your forehead becoming smooth.
Allow the space between your eyebrows to widen.
That your eyes become heavy in their sockets.
The final light behind your eyes is becoming softer now.
Is only a quiet glow.
And even that glow is beginning to fade.
Your mind has been trying to help you.
Perhaps it keeps thinking.
Because it's been trying to keep you ahead of something.
Perhaps it learned that.
If it could think carefully enough.
It might see every problem coming.
Before it arrives.
Your mind may have become used to staying awake.
Checking.
Solving.
Planning.
And figuring things out.
Long after the rest of you was ready for sleep.
Tonight,
However.
Does not have to continue.
Nothing needs to be solved right now.
You are allowed to leave today exactly as it is.
You are allowed to leave questions unanswered.
And tasks unfinished.
If another thought appears.
That is all right.
You do not need to finish it.
Answer it.
Or push it away.
You can let it remain unfinished.
While your attention returns.
The weight of your body on the bed.
A thought can be present.
Without requiring anything from you.
Part of you that has been keeping watch.
You can begin to stand down now.
The house is quiet.
You have handled today as well as you could.
And the rest can wait until morning.
These next few hours.
Nothing is required of you.
In a moment,
I will count down from 10 to 0.
Each number will allow the remaining light to grow a little dimmer.
Each number will carry you a little further from the activity of the day.
You do not need to reach zero.
If sleep comes before then,
You can let it take you.
We begin at 10.
10 allow yourself to start sinking into the bed.
9.
Feel your body becoming heavier.
And your breathing becoming slower.
Don't let the day move a little farther away from you.
At seven,
Remind yourself that nothing needs to be decided right now.
Our sex allow everything to become softer.
Quieter and deeper.
At five,
You are halfway down.
And the thinking mind is already becoming distant.
At 4.
Let the last glow behind your forehead become softer and smaller.
At three allow yourself to continue sinking and settling.
There is nothing you need to reach for.
At 2 let the remaining light dim almost completely.
At once.
Feel how heavy and still your body has become.
At zero,
There is nowhere else to go.
Nothing else to do.
Rest is already here.
You are allowed to leave everything unfinished.
And as you rest.
Imagine somewhere deep within you.
A quiet librarian works gently through the night.
The library is still.
And there is no hurry.
One by one.
The librarian gathers the scattered pages of the day.
Each memory,
Feeling.
And unfinished thought.
Is considered quietly.
And placed where it belongs.
Some things are filed away.
Some are left on a shelf to be considered another day.
Anything that does not need your attention.
Is allowed to settle.
The librarian does not need to wake you.
Or ask you a single question.
The librarian does not need you to supervise.
This sorting happens naturally and quietly while you rest.
You do not have to organise today.
Not have to understand everything before you sleep.
You can leave it all in capable hands.
By morning some things may feel clearer.
Other things can remain on the shelf until the right time.
For now,
The library is quiet.
The pages are settling into place.
And there is nothing left for you to do.
From this point on you no longer need to follow my words.
Allow the words to lose their edges.
Let their meaning fade first.
And let the shape of the words.
Begin to disappear.
Till my voice becomes only a quiet sound.
Somewhere in the room.
If part of you is listening.
That is perfectly fine.
You can simply remain here.
And sleep will do the rest.
You can let my words come and go.
Like soft sounds moving through a darkened room.
Drifting quietly in the background.
Nothing needs to be solved tonight I am allowed to leave things unfinished.
I do not have to follow every thought.
What matters can wait until morning.
My body can rest before everything is settled I do not have to keep watch tonight.
My mind can do its quiet work while I rest.
Sleep can arrive in its own time.
Nothing needs to be solved tonight.
I am allowed to leave things unfinished.
I do not have to keep watch tonight.
The final light is growing dimmer now.
The house is quiet.
My body is resting.
My mind is becoming still.
Sleep can do the rest.
