20-Min Sleep Anxiety Meditation - CBT-I, PMR Insomnia Relief

Go through 5 practices that calm the mind and body - use breathing, Progressive Muscle Relaxation, and visualization to reduce tension and sleep anxiety. These are CBT-I-based techniques that are evidence-based in reducing sleep anxiety.

Transcript

Welcome to this meditation for sleep anxiety.

Before we begin,

Find a quiet,

Comfortable place to lie down or sit where you won't be disturbed for the next 20 minutes.

Make sure your environment is dim or dark,

Minimizing any distractions.

Once you're settled,

Gently close your eyes.

Let's start by taking a few deep breaths together.

Inhale deeply through your nose,

Feeling the air fill your lungs and expand your chest.

Hold for a moment.

Now,

Exhale slowly through your mouth,

Letting go of any tension or stress you may be carrying.

Let's do this again.

Inhale deeply through your nose,

Hold for a moment,

And then exhale slowly through your mouth,

Releasing any remaining tension.

One more time.

Inhale deeply,

Hold,

And exhale slowly,

Allowing your body to begin to relax.

As you continue to breathe naturally,

Bring your attention to the present moment.

Allow yourself to be here,

Fully present,

Without worrying about anything else.

This time is just for you to relax and prepare for a peaceful night's sleep.

Feel the weight of your body sinking into the surface beneath you.

Let the support of the bed or chair cradle you,

Knowing that you are safe and secure.

Allow your mind and body to start letting go of the day's worries,

Focusing only on the soothing sound of your breath.

Inhale and exhale.

With each breath,

Imagine a wave of calm washing over you,

Starting from your head and slowly moving down to your toes.

Feel this wave of relaxation as it spreads through your entire body,

Releasing any remaining tension.

Let's begin with a progressive muscle relaxation exercise to help release any tension from your body.

Start by bringing your attention to your toes.

As you inhale,

Curl your toes tightly and hold the tension for a moment.

Now,

As you exhale,

Release the tension completely,

Feeling your toes relax.

Notice the difference between the tension and relaxation.

Move your focus to your feet.

Inhale and flex your feet,

Creating tension in the muscles.

Hold for a moment.

Exhale and release,

Allowing your feet to fully relax.

Next,

Bring your attention to your calves.

Inhale and tighten your calf muscles,

Holding the tension.

As you exhale,

Release the tension,

Letting your calves relax completely.

Now,

Shift your focus to your thighs.

Inhale deeply,

Squeezing your thigh muscles.

Hold the tension for a few seconds.

Exhale and let go,

Feeling your thighs soften and relax.

Move your attention to your hips and buttocks.

Inhale and tighten these muscles,

Holding the tension briefly.

Exhale and release,

Allowing your hips and buttocks to relax deeply.

Next,

Bring your focus to your stomach.

Inhale and tense your abdominal muscles.

Hold for a moment.

Exhale and release,

Feeling your stomach relax and soften.

Now,

Shift your attention to your chest.

Inhale deeply,

Tightening the muscles in your chest.

Hold for a few seconds.

Exhale slowly,

Releasing the tension and allowing your chest to relax.

Move your focus to your shoulders.

Inhale and shrug your shoulders up towards your ears,

Creating tension.

Hold briefly.

Exhale and let your shoulders drop,

Releasing all the tension.

Next,

Bring your attention to your arms and hands.

Inhale and make fists,

Tightening the muscles in your hands and arms.

Hold for a moment.

Exhale and release,

Letting your arms and hands relax completely.

Shift your focus to your neck.

Inhale and gently tilt your head back,

Creating a mild tension.

Hold briefly.

Exhale and return your head to a neutral position.

Finally,

Bring your attention to your face.

Inhale and scrunch up your facial muscles,

Squeezing your eyes shut and clenching your jaw.

Hold for a few seconds.

Exhale and release,

Allowing your face to soften and relax.

Take a moment to scan your body from head to toe,

Noticing any areas of lingering tension.

Breathe deeply and with each exhale,

Let go of any remaining stress,

Feeling your entire body become deeply relaxed and at ease.

Let's focus on deep breathing to further calm your mind and prepare you for restful sleep.

Begin by bringing your attention to your breath.

Notice the natural rhythm of your breathing without trying to change it.

Feel the cool air as you inhale through your nose and the warm air as you exhale through your mouth.

Let's start with a deep breath in.

Inhale slowly and deeply through your nose,

Counting to four.

One,

Two,

Three,

Four.

Feel your lungs expand as you fill them with air.

Now hold your breath for a count of four.

One,

Two,

Three,

Four.

Allow the breath to settle.

Exhale slowly and gently through your mouth for a count of six.

One,

Two,

Three,

Four,

Five,

Six.

Feel the air leaving your lungs and your body relaxing even more.

Continue this pattern of deep breathing.

Inhale through your nose for four.

One,

Two,

Three,

Four.

Hold for four.

One,

Two,

Three,

Four.

Exhale through your mouth for six.

One,

Two,

Three,

Four,

Five,

Six.

As you breathe,

Focus on the soothing rhythm of your breath.

With each inhale,

Imagine drawing in calmness and peace.

With each exhale,

Imagine letting go of any stress or anxiety.

Inhale deeply,

Filling your lungs completely.

One,

Two,

Three,

Four.

Hold the breath,

Feeling the stillness.

One,

Two,

Three,

Four.

Exhale slowly,

Releasing all tension.

One,

Two,

Three,

Four,

Five,

Six.

If your mind wanders,

Gently bring your focus back to your breath.

Let the gentle flow of air in and out guide you back to the present moment.

Inhale.

One,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four,

Five,

Six.

Continue this pattern for a few more breaths,

Allowing each breath to take you deeper into relaxation.

Feel your body becoming heavier and more at ease with each exhale.

Inhale.

One,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four,

Five,

Six.

Now let your breathing return to its natural rhythm.

Notice how your body feels more relaxed and your mind more calm.

Let's move into a visualization exercise to create a peaceful and calming mental space.

Begin by taking a deep breath in through your nose and exhaling slowly through your mouth.

Allow your mind to become still and focused.

Imagine yourself in a beautiful,

Serene place where you feel completely safe and at peace.

This could be a beach,

A forest,

A meadow,

Or any place that brings you a sense of calm and happiness.

Picture yourself walking through this place.

Notice the details around you.

If you are on a beach,

Feel the warm sand beneath your feet and the gentle breeze on your skin.

Hear the soothing sound of the waves gently crashing on the shore.

If you are in a forest,

Imagine the soft,

Cool earth under your feet.

Listen to the gentle rustle of leaves in the breeze and the distant call of birds.

Smell the fresh,

Earthy scent of the trees and plants around you.

Take a moment to fully immerse yourself in this environment.

Engage all your senses.

What can you see?

What can you hear?

What can you feel?

What can you smell?

As you continue to breathe deeply and evenly,

Allow the tranquility of this place to wash over you.

With each breath,

Feel yourself becoming more and more relaxed.

Visualize yourself finding a comfortable spot to rest in this peaceful place.

Perhaps you find a soft blanket spread out on the grass or a cozy chair on a porch overlooking the ocean.

Settle into this spot,

Feeling completely at ease.

As you sit or lie down,

Imagine a warm,

Gentle light surrounding you.

This light represents peace and relaxation.

Feel this light wrapping around you,

Soothing you and dissolving any remaining tension or anxiety.

Take a few moments to simply be in this place,

Enjoying the peace and tranquility it offers.

Know that you can return to this place whenever you need to find calm and relaxation.

With each breath,

Feel the sense of peace and relaxation growing stronger.

Allow any remaining worries or stress to drift away,

Knowing that you are safe and secure in this peaceful place.

Now,

Take one last deep breath in,

And as you exhale,

Feel yourself letting go completely,

Sinking deeper into relaxation.

Let's deepen your relaxation with a simple countdown exercise.

Start by taking a deep breath in through your nose and exhaling slowly through your mouth.

Let your body relax further with each breath.

We will count down from 10 to 1,

And with each number,

You will feel yourself becoming more and more relaxed.

Begin by visualizing the number 10 in your mind.

See it clearly and take a deep breath in,

And as you exhale,

Feel your body relaxing more deeply.

Now visualize the number 9.

Inhale deeply,

And as you exhale,

Feel yourself sinking deeper into relaxation.

Picture the number 8.

Inhale and exhale,

Letting go of any remaining tension.

See the number 7 in your mind.

Inhale and exhale,

Feeling a wave of calm washing over you.

Visualize the number 6.

Inhale,

Inhale,

And as you exhale,

Feel your body becoming heavier and more at ease.

Picture the number 5.

Inhale deeply and exhale,

Allowing your mind to become still and quiet.

See the number 4 in your mind.

Inhale and exhale,

Sinking even deeper into relaxation.

Visualize the number 3.

Inhale,

And as you exhale,

Feel yourself drifting into a state of peacefulness.

Picture the number 2.

Inhale deeply and exhale,

Letting go of any remaining thoughts or worries.

Finally,

See the number 1 in your mind.

Inhale,

And as you exhale,

Feel yourself completely relaxed,

Calm,

And at peace.

Take a moment to notice how deeply relaxed you feel.

Your body is heavy and at ease.

Your mind is calm and quiet.

You have now reached a state of deep relaxation.

Allow yourself to enjoy this feeling for a few moments,

Knowing that you are ready to continue with the rest of your meditation.

Reinforce this sense of calm with some positive affirmations.

Begin by taking a deep breath in through your nose and exhaling slowly through your mouth.

Silently repeat the following affirmations to yourself.

As you say each one,

Focus on its meaning and how it makes you feel.

I am safe.

Feel the sense of security and protection surrounding you.

Know that in this moment you are safe and nothing can disturb your peace.

I am calm.

Feel a wave of calmness wash over you,

Soothing your mind and body.

Embrace the tranquility that fills you.

I am at peace.

Allow any remaining tension or anxiety to melt away.

Feel a deep sense of peace settling within you.

I am ready for restful sleep.

Know that your body and mind are prepared for a deep restorative sleep.

You are ready to let go and drift into a peaceful slumber.

Continue to breathe deeply and evenly as you repeat these affirmations.

I am safe.

I am calm.

I am at peace.

I am ready for restful sleep.

Feel the power of these affirmations resonating within you.

Allow them to replace any lingering worries or stress with feelings of comfort and relaxation.

Take a few more moments to repeat these affirmations to yourself,

Letting their positive energy fill your entire being.

I am safe.

I am calm.

I am at peace.

I am ready for restful sleep.

As you continue to breathe deeply,

Feel the truth of these affirmations taking root in your mind and body.

Know that you can return to these affirmations whenever you need to find calm and reassurance.

Start to bring your awareness back to your body and your surroundings.

Slowly begin to wiggle your fingers and toes.

Feel the slight movement and the energy flowing back into your extremities.

Take another deep breath in and as you exhale,

Gently stretch your arms and legs.

Feel your muscles awakening and your body re-energizing.

Gradually bring your attention to the surface beneath you.

Notice how it supports your body and feel its solidity and stability.

When you are ready,

Slowly roll your shoulders,

Releasing any remaining tension.

Feel the gentle movement as you reconnect with your physical presence.

Take one more deep breath in and as you exhale,

Slowly open your eyes.

Allow the light and colors to come into focus.

Spend a moment observing your surroundings.

Notice any sounds,

Smells,

Or sensations around you.

Take in the environment with a renewed sense of calm and awareness.

As you continue to breathe naturally,

Know that you can carry this sense of peace and relaxation with you.

Whenever you need,

You can return to this state of calm by taking a few deep breaths and recalling the affirmations and relaxation techniques you've practiced.

Prepare for a restful night's sleep,

Carrying this sense of calm with you.

You have now completed your meditation.

Remember,

You are safe,

Calm,

And at peace.

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