20-Min Sleep Anxiety Meditation CBT-I, Acceptance/Relief

Use evidence-based CBT tools to combat insomnia. It goes through several iterations of tools to help with thinking and worry that keep you up. Starting with grounding and PMR, acknowledging thoughts, using compassion, cognitive reframing and gratitude.

Transcript

Welcome to this CBT-I meditation session.

Cognitive Behavioural Therapy for Insomnia,

Or CBT-I,

Is a proven approach that helps address the thoughts and behaviours interfering with restful sleep.

Tonight,

We'll focus on identifying and reframing unhelpful thoughts about sleep.

These thoughts,

Such as worries about not falling asleep or concerns about tomorrow,

Can keep us stuck in a cycle of sleeplessness.

By gently challenging and replacing them with more helpful perspectives,

We can calm the mind and create the mental space needed for better rest.

Let's begin by settling into a comfortable position and allowing yourself to fully relax.

Take a moment to settle into a position that feels comfortable for you.

You can sit upright with your back supported,

Or lie down if that feels better.

Allow your body to relax and let go of any tension.

This is your time to reflect and gently work with your thoughts,

So make sure you're in a space where you can feel at ease and free of distractions.

Let's start with a simple grounding exercise to help you settle into the present moment.

Close your eyes if you're comfortable,

Or softly lower your gaze.

Begin by noticing the sensation of your body supported by the surface beneath you.

Feel the firmness of the ground or chair holding you steady.

Now,

Bring your attention to your breath.

Take a slow,

Deep inhale through your nose,

Feeling the air fill your lungs,

And then gently exhale through your mouth.

As you continue to breathe,

Allow yourself to notice three things you can hear around you.

Perhaps the faint hum of the air,

The sound of your own breath,

Or a quiet background noise.

Next,

Notice two things you can feel.

Maybe the texture of the fabric under your hands,

Or the weight of your body against the chair or bed.

Finally,

Notice one thing you can smell,

Or simply take in the neutral air around you.

Take one more deep breath in,

And let it out slowly.

Allow yourself to feel grounded,

Present,

And ready to begin.

Now,

Let's guide the body into deeper relaxation with a progressive muscle relaxation exercise.

This involves tensing and releasing each part of your body,

Helping to let go of any stored tension.

Let's start with your feet.

Gently curl your toes and tense the muscles in your feet.

Hold that tension for a moment,

And now release it,

Letting your feet relax completely.

Feel the difference between tension and relaxation.

Move up to your calves.

Tighten the muscles in your lower legs,

Holding them firmly,

And now let go.

Allow your calves to feel loose and heavy.

Next,

Focus on your thighs.

Squeeze the muscles in your thighs,

Holding the tension for a moment.

And release.

Let the relaxation spread through your legs.

Now,

Draw your attention to your stomach.

Gently tighten your abdominal muscles as you breathe in,

And release them as you exhale.

Feel your stomach soften and relax.

Move up to your chest.

Take a deep breath,

And hold it as you tense your chest muscles.

And now,

Release the tension as you exhale,

Letting your breathing flow freely.

Now,

Draw your attention to your stomach.

Gently tighten your abdominal muscles as you breathe in,

And release them as you exhale.

Feel your stomach soften and relax.

Move up to your chest.

Take a deep breath,

And hold it as you tense your chest muscles.

And now,

Release the tension as you exhale,

Letting your breathing flow freely.

Shift to your hands and arms.

Make fists with your hands,

Squeezing them tightly,

And then let them go,

Feeling your fingers and arms relax completely.

Now,

Focus on your shoulders.

Lift them up toward your ears,

Holding the tension for a moment,

And release.

Allowing your shoulders to drop and settle naturally.

Finally,

Bring your attention to your face.

Scrunch your facial muscles gently.

Tighten your jaw.

Close your eyes tightly.

And wrinkle your nose.

And now,

Relax.

Let your face feel soft and smooth.

Free of tension.

Take one more deep breath in.

And as you exhale,

Allow your whole body to relax fully,

From head to toe.

Feel a wave of calm and relaxation flowing through you,

Leaving you grounded and at ease.

If you notice your mind beginning to wander,

That's perfectly okay.

It's natural for thoughts to come and go.

When this happens,

Gently acknowledge the thought without judgment,

As if you're noticing a passing cloud in the sky.

Then,

Softly,

Guide your attention back to your breath.

Feel the inhale as it enters your body,

Filling your lungs,

And the exhale as it leaves,

Releasing any tension.

Each time your mind drifts,

Use your breath as a gentle anchor,

Bringing you back to the present moment with kindness and patience.

There's no need to force anything,

Just let your breath guide you.

Let's take a moment to reflect on any unhelpful thoughts about sleep that might arise for you.

These are the kinds of thoughts that can keep our minds active when we're trying to rest.

For example,

You might think,

I'll never fall asleep tonight,

Or if I don't sleep,

I won't be able to function tomorrow.

Recognize these thoughts for what they are.

Just thoughts.

They're not facts,

Even though they might feel true in the moment.

They're often driven by worry and habit rather than reality.

Now,

Gently bring to mind any specific sleep-related worries that you've experienced.

Notice them without judgment,

As if you're observing them from a distance.

Acknowledge them with curiosity,

As though they're a guest passing through your mind,

And prepare to explore new ways of thinking about them.

Now that we've identified some unhelpful thoughts about sleep,

Let's take a moment to gently challenge them.

Often,

These thoughts feel powerful because we haven't stopped to question them.

Start by asking yourself,

Is this thought absolutely true?

For example,

If the thought is,

I'll never fall asleep tonight,

Ask,

Have I truly never fallen asleep before,

Even when I've worried like this?

Notice if the answer is no,

Because it often is.

Next,

Consider.

What evidence do I have that this thought is accurate?

And what evidence do I have that it's not?

Perhaps you've had restless nights in the past,

But you still managed to sleep eventually,

Even if it took time.

Finally,

Ask,

If a friend shared this thought with me,

What would I say to comfort them?

You might remind them that the body has a natural way of seeking rest,

Or that lying quietly can still be restorative,

Even if sleep takes a little longer to come.

As you ask these questions,

Notice how your perspective begins to shift.

You're not trying to eliminate these thoughts,

But rather to see them for what they are.

Temporary worries,

Not truths.

As you challenge these unhelpful thoughts,

Take a moment to respond to them with compassion.

Imagine you're speaking to a dear friend who is feeling anxious about sleep.

How would you comfort them?

Now,

Turn that same kindness toward yourself.

For example,

If the thought is,

I'll never fall asleep,

You might say to yourself,

It's okay to feel this way right now.

My body knows how to rest,

And I'm giving it the chance to do so.

Or if you're worried about tomorrow,

Gently remind yourself,

Even if I sleep less tonight,

I can still manage my day with patience and care.

Rest is about more than just sleep.

This compassionate response can help soften the intensity of your concerns and remind you that it's okay to not have everything perfectly under control.

You're doing your best,

And that's enough.

Treat yourself with the same understanding you would offer someone you care about deeply.

Now,

Let's take the unhelpful thoughts you've identified and gently reframe them into positive,

Realistic alternatives.

By shifting your perspective,

You can create space for relaxation and calm.

For example,

If the thought is,

I'll never fall asleep,

You can reframe it as,

I am creating the right conditions for rest,

And my body will sleep when it's ready.

If you're thinking,

If I don't sleep,

I won't be able to function tomorrow,

Replace it with,

Even if I sleep less,

I can still handle tomorrow with patience and self-care.

Rest,

Even without sleep,

Is still valuable.

Take a moment to think of a specific unhelpful thought you've had about sleep.

Now,

Imagine how you might reframe it.

Choose a thought that feels kind,

Realistic,

And supportive.

Something that encourages you,

Instead of adding pressure.

You might even create a personal affirmation to use whenever these worries arise.

For instance,

My body knows how to rest and recharge.

Rest is restorative,

Even if sleep takes time to come.

I trust my body's natural rhythm to guide me.

Repeat your new thought or affirmation to yourself a few times,

Letting its soothing message sink in.

With practice,

These constructive thoughts can become your natural response to sleep-related worries.

Helping you approach rest with more ease and confidence.

Choose a phrase that resonates with you.

Something that feels gentle and supportive.

Take a moment to repeat it silently in your mind or softly out loud,

Aligning it with your breath.

On each inhale,

Say the first part of the phrase,

And on each exhale,

Say the second part.

For example,

I am calm as you breathe in,

And I am safe as you breathe out.

Continue this for a few minutes.

Let this affirmation or mantra become a comforting guide that you can return to whenever you need it,

Whether tonight or in the future.

As we come to the end of this session,

Take a moment to reflect on the reframed thoughts you've created tonight.

These supportive,

Compassionate ideas are tools you can use whenever sleep feels challenging.

Remind yourself,

I am creating a calm and restful space for my mind and body.

I don't need to force sleep.

It will come naturally when the time is right.

If any lingering worries remain,

Imagine them as leaves floating gently down a stream.

Watch them drift away,

One by one,

Until the stream is calm and still.

Feel the weight of your body supported by the surface beneath you.

With each breath,

Allow yourself to sink deeper into relaxation.

Letting go of tension and embracing a sense of peace.

Before we end,

Let's take a few moments to deepen your relaxation and cultivate a sense of gratitude.

Begin by bringing your attention back to your breath.

Inhale slowly and deeply through your nose.

Feeling your chest rise.

And exhale gently through your mouth,

Allowing any tension to flow out.

With each breath,

Imagine your body becoming heavier,

More relaxed and fully at ease.

Feel the calm spreading from the top of your head,

Down your neck,

Shoulders and arms.

All the way to your toes.

Now,

Think of something you're grateful for in this moment.

It could be as simple as the comfort of your bed or the time you've taken for yourself tonight.

As you continue to breathe slowly and deeply,

Let this feeling of gratitude grow.

With each inhale,

Invite warmth and calm into your body.

With each exhale,

Release any lingering worries or tension.

Feel this gratitude wrapping you like a soft,

Comforting blanket,

Bringing a deep sense of peace.

Stay here for a moment,

Relaxed and grateful,

Knowing that you've created a space for rest and renewal.