Middle Of The Night Meditation

If you have woken in the middle of the night, this gentle somatic meditation gives your body fewer reasons to stay on duty. You notice the bed beneath you, breathe with a longer exhale, soften your jaw, eyes, forehead, and shoulders, and picture setting down two invisible bags you have been carrying all day. You then rest a hand on your chest and one on your belly and imagine a dimmer switch inside you, turning the brightness down rather than switching anything off.
You do not even need to fall asleep, and as the guidance fades, you can simply rest, heavy and still. This content is educational and is not a substitute for one-to-one professional care. Please do not listen while driving.

Transcript

Welcome. This is a somatic meditation. For when you wake in the middle of the night. Or you're having trouble falling back asleep. If you're awake right now. Know that this is just a quiet moment. In the middle of the night. And even though it's dark. You are completely safe. So get as comfortable as you can find in this moment. And know that there are no feelings that you have to fight right now. For the next little while. Simply follow my voice. And we're going to give your body. Fewer reasons to stay on duty. Maybe your body feels exhausted. But your mind is still moving. For your heart rate. Feels elevated or a little more noticeable. Maybe there's pain in your body or your muscles feel tense. Or your thoughts are reaching toward tomorrow. You wherever you are. There's nothing you have to fix. Or feel too much of right now. Your body may simply be carrying some of the activation of the day. You So take a deep breath in. And on your exhale, Begin by noticing the bed underneath you. Feel where your body makes contact with it. The back of your head on your pillow. Your shoulders leg. Heals. As you breathe. Let the weight of you sink into the supportive surface of your bed. Noticing, That it's always held you. And the earth beneath that. You don't have to hold yourself up. You Take a gentle breath. And through your nose. And let it leave slowly through your mouth. Again. Breathing in. And allowing the exhale to take a little longer. One more time. A soft breath in. And an easy breath out. You you Allow the breath. To return. To its natural Inhale and exhale. Your body knows how to breathe. Just like your body knows how to sleep. And here we're creating conditions. Or it might feel a little easier. To stop staying alert. When the nervous system has had a demanding day. Sometimes nighttime arrives. Before the body fully received the message. The lights can be off. Work finished. And conversation's over. But inside. Some part of you may still be moving. Planning. Replaying. Or preparing. So tonight, Rather than telling yourself to calm down. Let's give your body something more useful. Simple information. But the day is over. And it's safe to set things down. Begin by noticing your jaw. If your teeth are touching. Let them separate slightly. And let your tongue become heavy in your mouth. Soften the little muscles around your eyes. And allow your forehead to smooth. And now your shoulders. Imagine that you've been carrying two invisible bags all day. One in each hand. Maybe they're filled with decisions. Or other people's needs. Maybe your own expectations. That you didn't even realize you were carrying. For now. Picture yourself setting them down. Letting your shoulders drop. Letting your hands be empty. Nothing needs to be held tonight. Now move your attention toward your chest. Simply noticing any sensation that's there. Feeling where your breath resides. Maybe your heartbeat feels steady. Where there is a tightness. Maybe there's nothing noticeable at all. Feel the brilliant intelligence of your own body. Knowing that the heart will beat. As you drift off. Your breath. Will continue to rise and fall. And that stillness is perfectly safe. You can allow the body to change. Without watching it. Bring your awareness. Gently downward toward your belly. Letting the belly be soft. And expand naturally as you breathe. Softening on the exhale. Just finding natural room. Imagine that every exhale, Creates a little more space between you and the day that you lived. Breathing out, Letting go. Do you have any tension? Sensations. Feeling the energy. Both leaving. And supporting you. Your body is here. Warm and welcome in this space. You you If your thoughts keep traveling ahead, Gently bring them back. To one simple fact. Nothing needs to happen in the next few minutes. It's safe to enjoy the quiet. You don't even need to fall asleep. You can simply lie here. Enjoying the simplicity. And the brilliant nature of your body. Letting the breath and the life. Be a gift. Sleep is not something to accomplish. There's no urgency. You're only resting. Taking up your own space. Setting down any weight. Or sense of complexity. You Allow the mattress to hold you. Your muscles to become soft. Letting your bones be heavy. Everything can stand down. And be less ready. If it feels comfortable. Place one hand over your chest. Than one over your belly. Feeling your own warmth. Pressure and contact. Reminding yourself. That there's nothing you need to do or respond to right now. Bad is the gift. Of the night time. Let yourself experience what it's like. To receive a moment. Without needing to respond. Setting down anything that passes by. Knowing that whatever it is will look different in the daylight. Trust that you're setting it down. Somewhere safe. If you need to find it again tomorrow. That will come with ease. The room is becoming quieter. Sounds moving farther away. You People can sleep. Cars can move. Tomorrow can wait. You Let your body simply be here. You Imagine making as much space around it as it needs. Let your awareness expand. Beyond any thought. Let any restlessness simply move through you. You don't have to remove activation before you rest. You can let rest exist. Beside activation. And sometimes when the body realizes It's no longer being fought. And begins to settle on its own. Imagine a dimmer switch inside of you. You are not turning the system off. You Just turning down the brightness. Jaw soft. Shoulders soft. You Belly let's go. Thoughts lose their shape around the edges. Tonight does not require anything of you. Leave it for tomorrow. Rest is productive right now. So let those words and my voice move through you. Without any force. Your body learning through experience. Right now you're giving your body an experience of lying still. Without needing to act. Breathing. Without any hurry. And having a thought. Without needing to solve it. Feel the weight of your head. Let it become heavier. Your shoulders. Heavier. Arms and hands. Heavier. Heps Habir leg. Feet. Heavier. No need to follow my words closely. My voice becomes part of the background. You can drift. If sleep comes, Let it come. If it takes time. That's okay. You're resting peacefully. And your body receives the message. That the day is finished. You have done enough. And tomorrow is not here. So let your eyes rest. Breath, Become quiet. Body heavy. The day has closed. And whenever your body is ready. You can let yourself Sleep.