Sleep Meditation: Relieving Anxiety

Hello.

This sleepy time meditation is intended for anyone who's going through some anxiety that might be keeping them up and not allowing them to have a good night's sleep.

So when you're ready,

Get into your bed.

Start to notice your physical sensations.

Get the pillows just right.

The sheets and the blankets.

Put yourself in a place of comfort that only you know best.

Close your eyes and start to breathe deeply.

If there's anything you must do,

I encourage you to write it down before we begin.

Make sure you're well hydrated.

All the lights are low or off.

And when you're ready,

Close your eyes again.

Taking deep,

Long breaths.

Allow yourself to settle in.

Now that you are in a comfortable and relaxed position,

Just let go of all your daily stresses.

Allow yourself to just be here and now,

Letting your body just be.

You don't have to do anything because our bodies naturally want to be calm and relaxed.

Sometimes thinking too much or being tense doesn't allow us to relax.

So naturally,

We must let go of any need to control the present moment and future outcomes.

We feel tense because we tend to overanalyze what we think will happen today,

Tomorrow,

Or next week.

We do this out of habit because in the past,

Situations and outcomes that didn't happen the way we expected.

And we tend to feel that we need to be in control and be worried.

In order to change this habit,

We must change our self-image and create new beliefs.

That's what this sleepy time session will teach you.

But first,

Let's continue to get in a relaxed state and go within,

Calming our mind with some breathing.

I will count down starting at five and with each number I say,

I encourage you to fully inhale with your belly expanded using all the muscles in your diaphragm,

Stomach,

Chest,

Lungs,

And back and then as you exhale,

Let everything sink in,

Pushing all the air out.

And with each breath,

You will feel more and more relaxed,

Taking you into a deep state of peace.

Beginning now.

Five,

Take in a full breath.

And as you exhale,

Feel the tension loosen a bit.

Four,

Take a nice deep breath in.

And as you exhale,

You feel even more relaxed and settled in.

Three,

Full deep breath in and out,

Letting all the tension go.

Your mind is becoming calm and clear.

Two,

Inhale deeply.

And as you exhale,

Observe how the need to control goes away as you become extremely relaxed.

One,

As you take this last deep long breath and exhale slowly,

All the tension is gone and you are in complete peace and tranquility.

Breathe naturally and normally for yourself,

Noticing if any tension has arisen in the body and allowing that area to relax,

Expand,

Feel settled in your bed.

In your mind,

Listen to the words I say and repeat them if you'd like.

I've survived this before.

I'll survive now.

I'm strong and I persevere through anything.

I know that I'm not my anxiety.

I can take things one step at a time.

I live only in this moment.

I approach this situation with openness and curiosity.

I'm in charge of my breathing and I can slow it down when I need to.

I enjoy my feelings of inner calm.

I'm actively taking steps to reduce my worries.

I'm talented and have many things to offer.

I cultivate patience to overcome worries and fears.

I'm courageous and can make it through everything.

I use my unique strengths to move beyond anxiety.

I know what I value and I place my energy there.

Life wants what is best for me.

I am comfortable and connected with my environment.

I can find pleasure in my life right now.

I will only allow for healthy decisions in my life now.

I am a strong,

Independent person.

I am loved.

I am unique.

I am important.

I matter,

Therefore I am worthy.

I can do this.

I am relaxed.

I am calm.

I control my mind.

It does not control me.

All is well.

I am safe.

I am prepared for change.

I am strong.

I acknowledge when it is difficult and know I will rise above it.

Now notice your breath,

Taking deep,

Long breaths,

Feeling oh so relaxed,

Strong and confident,

Preparing to fall into a deep,

Restorative sleep,

Settling in,

Melting into your bed,

Your sheets,

Your pillows,

All your muscles are relaxed,

Loose,

Heavy.

Feel the weight of the blankets,

Like a warm hug,

Feeling safe and secure,

Knowing you are going to have a great night's sleep.

Breathing,

Relaxing,

Feeling oh so heavy and tired.

I hope you have sweet dreams and when you wake up,

You will be ready to face your day with strength,

Courage and commitment to create the life you want to live.

Until next time,

Sweet dreams.