This gentle and easy to follow guided sleep exercise is based on a technique called cognitive shuffling.
It will help you to stop overthinking,
Which is common when we settle down to sleep.
Our mind can begin replaying the events of the day.
Bringing up old and new anxieties and fears,
Which prevent us sleeping.
Cognitive shuffling is a relaxing way to break that cycle.
First.
Just get ready for bed and sleep as you normally do.
Get as comfortable as possible and close your eyes.
Just breathe easily.
.
.
Cognitive shuffling takes one word we are going to use the word restful.
And then each letter of that word.
We will then choose a word for each letter.
Envisage them,
And feel them.
Repeating that silently.
We will begin with R.
And the word relax.
Say the word to yourself silently.
Think of what this word means to you.
It may be waking up and then realizing you don't need to get up and allowing yourself to sink back into that drowsy comfort Perhaps it is taking a long,
Unhurried bath.
Or an afternoon nap.
Or sitting down with your favourite hot drink.
And putting your feet up.
It could be looking out of the window at snow falling.
Or watching autumn leaves blown by the wind.
Or watching the gentle flames of a campfire.
Now,
For a short moment,
Think of all the things that you associate with the word relax,
And see if you can feel,
See and hear the time and place.
Continuing with the word restful.
We will do the same with the second letter of the word.
And think of the word EASE.
This means taking it easy.
Being gentle and kind to yourself.
Or a life that is easy and free of stress.
Say the word to yourself silently.
Think about easy times.
.
.
Living easily.
Feeling your muscles easing in a hot bath or a comfortable chair or bed feel how it is to be at ease with yourself.
To relax and feel the stillness within as any tension leaves you.
The next word we will focus on is serenity serenity can be something you feel.
See or hear?
Or all of them together.
Say the word to yourself and reflect on the meaning.
Serenity could be a sunset,
Maybe with a few wisps of cloud in the sky,
Tinted pink perhaps as the sun reaches the rim of the world and sinks into the night.
It can be a clear lake,
So still that the reflection of the mountains shows like a painting on glass,
Or reflecting starlight.
It could be a landscape under snow,
Seen from a window.
The reflection of street lamps in puddles after the rain has stopped.
Think of feeling this quiet stillness of serenity.
Continuing with our guide word RESTFUL,
The next letter is T.
So let's think of the word tranquil.
Say the word to yourself,
Tranquil.
This word carries us on from the previous one.
Into deeper relaxation.
We might think of a tranquil forest pool.
Rings on the water,
Gently spreading out.
Or perhaps it is a moonrise in the sky after rain.
Or a golden afternoon,
When time stops still.
Or a calm sea gently breaking against a sandy shore.
Let the feelings and images of the word continue to ease you,
Peacefully and slowly toward complete rest.
The next letter is F.
So let's examine the word freedom It is an energetic word.
But can also apply to a sense of freedom within.
Say it to yourself.
And think of the freedom you feel.
Waking up on the first day of a holiday.
Or the freedom of choice.
Knowing that you can do anything you want on a particular day.
Or nothing at all.
Think of that sense of freedom and what you might do with it.
Perhaps you would travel somewhere.
Or treat yourself in some way.
Maybe you would decide to have a day of complete relaxation.
Where would you live and what would you do if you had complete freedom?
It is a word of endless and beautiful possibility.
Continuing with our root word,
Restful.
The next letter is you.
Let's choose the word UNBURDENED to be unburdened means having no load to carry say the word to yourself.
Unburdened.
And imagine what loads could be lifted from you for you to feel this it is another kind of freedom,
For people can carry heavy loads.
Think of being free of anxiety and worry.
It could feel like a bird taking wings.
Flying exuberantly into the freedom of the sky.
It would feel like floating on your back in a pool.
Every limb supported.
Unburdened,
Could be like a blossom drifting gently on a spring breeze.
A feather carried on the wind.
Let yourself sink into the feeling of lightness and relief every muscle free.
Easy and relaxed.
The last letter of our guide word,
Restful,
Is L.
Let's think of the word light.
Allow yourself to think of the word as you say it to yourself.
Light.
It can mean lightness of spirit.
Glimmers of hope.
Hope is a wonderful word to dwell on.
It comforts me.
Opens possibilities of good things happening to us.
Hope can illuminate your soul.
Think of the sun coming out after a time of rain of the arc of a rainbow across the dark clouds.
Let yourself feel the lightness of hope,
A falling away of everything that weighs you down.
Feel yourself drifting into relaxation.
Everything in you loosening into sleep.
.
.
Feel yourself at ease and quiet.
Serene still water.
Tranquil as a cloud drifting across the sunset.
Free as the autumn wind.
Unburdened and light.
Just let yourself float now.
Gently toward a healing,
Quiet and restful sleep.
