After Waking Up From A Nightmare

After waking from a nightmare, it is hard to fall back asleep. Your mind and body are working overtime to calm back down again. This guided meditation can help you calm your body and mind and return to a peaceful sleep.

Transcript

Guided meditation after waking from a nightmare. Begin by finding a position that feels comfortable to you. You may want to lie on your back. Roll onto your side. Or adjust your pillows and blankets. Until your body feels supported. There is no perfect position. Simply allow yourself to settle. If you have just awakened from a nightmare. You may notice that your heart is beating quickly. Your breathing might feel different. Your muscles may be tense. Your mind may still be holding onto images. Or feelings from the dream. You don't need to figure out a dream. You don't need to understand it. You don't need to make it go away. Instead, Begin by noticing where you are. Right now. Feel your mattress. Underneath your body. Feel the pillow. Underneath your head. Notice the blanket. Resting across your skin. Notice the temperature of your room. Remind yourself. I am here. I am awake. The dream has ended. Take a slow breath. In through your nose. And gently breathe out. Again. Breathe in slowly. And breathe out even more slowly. Let your exhale become soft and easy. With each breath. Begin to notice your body. Feel your feet. Feel your legs. Your head. Your back resting against the bed. Your hands. Your arms. Your shoulders. Your head resting against the pillow. You are bringing your attention away from the dream. And back into your body. Back into this room. Back into this moment. If an image from the nightmare returns. You don't have to fight it. Simply notice it quietly and remind yourself. That was a dream. This is now. Bring your attention back to something physical. The feeling of your pillow. The warmth of your blankets. The sound of your breathing. The weight of your body against the mattress. Take another slow breath in. And breathe out. Imagine that each exhale allows your body to become a little heavier. Your jaw soften. Your shoulders release. Your hands relax. Your belly becomes soft. Your legs become heavy. Your feet relax. You do not need to force yourself back to sleep. Your only job right now is to rest. Let your breathing find its own natural rhythm. And remind yourself. I am here. I am safe in this moment. My body can rest. My mind can become quiet again. The night is still here. Your bed is still here. And you can begin again. One breath at a time. One moment at a time. Allow the dream to become more distant. As you settle deeper into the comfort underneath you. There is nowhere you need to go. Nothing you need to solve. For now. Simply rest.