This is a meditative audio to support you to fall asleep if you're struggling with racing thoughts,
Rumination or anxiety.
Close your eyes when you're ready and begin by taking a deep breath in and out to reset your nervous system.
In and out.
Now we're going to slowly move through a body scan so you can bring your attention out of your head and the thoughts that may be keeping you awake and ground back into your body to create calm.
Bring your attention to your toes.
Give them a little wiggle.
Are they warm in your bed or perhaps a little cold?
Bring your attention to your feet and ankles.
Perhaps flex your feet back and forward or do a couple of ankle rotations.
Bring your attention to your legs.
Are there any sensations that you notice?
Do they feel heavy or light against your mattress?
Imagine breathing out any tension with your exhale.
Bring your attention to your hips and pelvic area.
Perhaps give your hips a little shuffle or wiggle.
Bring your attention to your torso and chest.
How does your breathing feel?
Deep or shallow?
Focus on inhaling right down into your chest so you can feel it rise and then lower on the exhale.
Bring your attention to your arms and hands.
Do you notice any tension there?
Notice if your hands are in a fist and softly open and relax them next to you.
Bring your attention to your shoulders.
Are you clenching them up around your ears or noticing any tension there?
Gently lower and relax your shoulders as you exhale any tension.
Bring your attention to your neck.
How is your posture feeling as you lie down?
Notice if you need to realign your spine and elongate your neck.
Finally bring your attention to your head,
Your eyes,
Your nose,
Your forehead,
Your mouth and jaw,
Your tongue.
Notice any spots where you're holding tension as you breathe in and out.
Now we'll move your attention towards more calming thoughts that support you to drift off to sleep.
Imagine you're walking along a sunny,
Warm,
Deserted beach.
The waves are crashing gently next to your feet.
There's not a cloud in the clear blue sky and your toes are sinking ever so slightly in the warm sand.
You have the beach to yourself and smile as you breathe in the fresh,
Salty air.
The worries that have been on your mind drift off out to sea with the waves and you feel a sense of peace,
Calm and confidence wash over you.
As you continue to walk along the shoreline you see someone walking your way in the distance.
As you get closer you recognize this person and realize that the person is you,
Only a future version of you,
Five years older.
As you get closer to each other you ask how it's possible that you're staring into your future self,
A version of you that is confident,
Calm and successful.
Your future self tells you that they're here to give you a piece of wisdom from what they've learnt in the five years ahead of you.
They know you've been feeling worried,
Anxious or overwhelmed and want to offer you a glimpse into what your future self would tell you now.
They lean in and whisper into your ear and share their wisdom.
Consider what your future self would tell you in this moment.
You instantly feel reassured,
Safe and secure,
Knowing that you have everything you need inside you to support yourself through challenging thoughts,
Emotions and experiences.
You've overcome challenges before and you will again.
You thank your future self and continue to walk back along the beach feeling even more peaceful and calm than before.
You notice a small pile of ten shells and you pick them up.
Delicate and intricate patterns cover them and you put one to your ear and hear the swishing ocean wind sounds.
As you continue to walk you gently throw a shell back out into the ocean with every few steps.
Ten.
Seven.
Six.
Four.
Three.
Two.
Zero.
You start to walk up the sandy banks to where you first entered the beach,
Starting to feel your eyes getting heavy from the day and make your way back home to lie down and have a restful,
Recharging sleep.
