Sleep Meditation To Break Bad Habits & Reduce Binge Drinking

Hi there lovely people,

It's Tansy here with a sleep meditation to overcome binge drinking.

As you fall asleep you'll be gently guided towards greater well-being,

Confidence and self-control.

So for now we are going to begin with a deeply relaxing induction so that you can transition into a very peaceful and calm state.

As I introduce my strategy that helped me cut down from four instances of binge drinking a month to one a year and I promise you it will be positive and peaceful.

So trust the process,

Sit back,

Relax and look forward to improving your life as you become healthier,

More in control of your health choices,

Your relationships,

Your confidence and your future.

It is my absolute pleasure to be your guide deep into relaxation.

You can let go of the day,

The week,

The month.

It's not about who you used to be but who you choose to be.

And for now all you have to do is release any unnecessary tension from the body,

Make yourself very comfortable,

Take any adjustments to find the most supportive position for you right now.

And when you're ready,

Gently closing down your eyes and as the lids come down you can retreat into your inner world,

Place,

Calm and take some nice cleansing breaths in through the nose and out through the mouth.

Imagine a soothing colour as you breathe in perhaps white or gold,

Breathing in that lovely colour in through your nose and then releasing through the mouth anything that does not serve you.

Any tensions,

Stresses or strains,

You are releasing them now.

See them drift away,

Creating distance and then breathe in that healing light once again and then out,

Away,

Away,

Away as you come back to your body,

As you come back to peace.

The breath is such a powerful tool to restore equilibrium,

To communicate to the parasympathetic nervous system that you are safe,

You are held and all is well.

I am here for you and right here in this moment you can imagine this warm healing light once again wrapping around you and soothing your whole body now.

And as you rest here very comfortable and relaxed,

Come aware of a staircase,

A beautiful staircase with a polished ornate banister running down alongside and a deep rich carpet that feels soft to the touch underneath your bare feet.

And as you look down the stairs notice that there are 10 steps leading gently down,

10 steps leading gently down and down and down.

These are the steps that will lead you deep into dream time,

Deep into relaxation.

And in a moment I'd like you to walk down those steps with me and I will count them off for you one at a time and you will find the deeper down you go,

More comfortable and the more relaxed you'll become.

So when you're ready to walk down the stairs,

I want you to gently place your hand on the banister and begin to slowly descend the staircase as I count them off from 10 to 1,

10,

Deeply relaxed,

Deeply comfortable,

9,

Feeling so at ease,

8,

More and more relaxed,

9,

The more you let go the better you feel,

3,

2,

Almost at the bottom now,

Just one more step to go,

And 1,

Going deeper and deeper down,

All the way down to that deeper healthier level of the mind.

And as you reach the bottom of the staircase,

Letting go of the banister,

Letting go of any worries or concerns,

You are now standing at the bottom of those steps,

Feeling so very comfortable,

Very relaxed and at peace with the world.

You can allow those stairs and the ordinary everyday world just to fade away further and further away as you go deeper and deeper into this comfortable,

Relaxing state deep inside you.

And as you look around,

You notice that just a little way in front of you is a large solid oak door.

At the moment the door is closed,

But you can open it.

You have the key to this door.

Notice that shiny gold key in your hand,

Feel its weight and the coolness of the metal in the palm of your hand.

And you really want to go through the door and see what is there on the other side,

But you somehow know that a wonderful life is out there waiting for you.

As you cut down on alcohol and feel so much better,

This will be a place where you feel totally comfortable,

Secure and happy.

So now move towards the door,

Insert the key,

Open it in an anti-clockwise direction,

Take hold of the handle with your other hand and open the door.

You can be really curious as to what you will find on the other side of the door.

Push,

Push with your mind and the door creaks gently open.

You open it even further and walk through.

As you step into this room,

You realise that it is your perfect sanctuary.

It is designed by you with your relaxation in mind.

Just imagine the colours,

The soothing textures,

Perhaps there is candlelight.

Just take a moment to imagine this perfect place in your mind.

Maybe a log fire,

Soft carpets,

Plants.

Just take a few moments now to visualise this place in your mind.

That's good.

As you softly close the door and pad over to the comfortable sofa,

Covered in cushions and throws,

It looks so inviting.

And as you sit down,

You feel so comforted,

Peace,

Protected in this safe space.

Your body relaxes even more deeply.

Your mind has unwind like a clear lake.

The wind has dropped and the surface is like a mirror.

With only the slight ripple on the water,

The moon shines down and you are feeling so warm and cosy.

I would like to congratulate you on making this wonderful decision to change your life.

For cutting down on alcohol is a gift that keeps on giving.

And as you rest here in this peaceful inner space,

You can allow a gentle understanding to rise within you,

Like soft ripples across still water.

You may begin to notice subtle signals and situations that once nudged you towards over-drinking,

Not with any judgement,

But simply with a compassionate awareness.

Each trigger is just a whisper from your emotional world,

A quiet indicator,

A need waiting to be met.

And now with your mind so calm and open,

You begin to recognise these signals for what they are.

They are opportunities to pause,

To breathe and to respond with care.

You are learning to meet your needs in ways that nourish you,

Soothe you and honour your wellbeing,

Allowing you to move through life with greater ease,

Balance and clarity.

And one wise person said that binge drinking could be likened to a runaway train journey.

At first the train appears warm and inviting,

With the soft golden lights of a bar or pub.

Blowing like the carriage of a luxury steam train.

You step inside,

Expecting something comforting,

Maybe fun,

Perhaps even a moment of relief.

An escape from the demands of the world.

But as the journey continues,

The scenery slowly begins to change.

And you find yourself carried somewhere you never truly intended to go.

The destination becomes unclear,

Unpredictable and sometimes lonely or chaotic.

Eventually you step off that train feeling emotionally depleted,

Disappointed and exhausted.

You have taken that journey before,

And you do not need to take it again.

To be forewarned is to be forearmed.

And here in this safe,

Peaceful state,

You can see the train now for what it really is.

Not a glamorous escape,

But a misguided invitation.

You see the truth now,

Gently,

Clearly and compassionately.

So for now,

I would like you to bring to mind a moment,

Any ordinary moment,

Where the old impulse to drink more begins to stir.

Or anything happens,

Or a hand even reaches for a glass,

Something new awakens in you.

A soft awareness,

A tiny space of choice.

In that space,

You pause for just one breath.

You don't need to analyze or fight it.

You simply stop and breathe.

Feel your feet on the ground,

Your body supported,

Your breath steadying.

Whisper quietly in your mind,

Safe and I am fully supported.

You are safe and you are fully supported.

Those words signal to your whole system to return to the present.

Shoulders release,

The jaw softens,

The heartbeat steadies.

You begin to notice the temperature of the air,

The texture of what your hands touch,

The rhythm of your breathing.

And in this pause,

The urge loses its power.

The body remembers calm,

The mind remembers control,

And you realize that the craving was never,

Ever stronger than you.

And now you are wise as still.

Because you know this pause and you are practicing it here in the theater of your mind.

And you can do it anywhere.

Home,

To party,

A restaurant,

When you are with others or when you are alone.

One sentence,

One small physical anchor.

Your feet pressing onto the floor,

Fingertips touching lightly,

A long slow exhale.

Then every time you do this,

You strengthen the pathway to freedom.

Teaching your body that it no longer needs to escape to feel safe.

Each pause becomes a quiet victory,

A moment of deep self-respect.

And every time you choose the pause,

Your confidence grows,

Your calm deepens,

And your relationship with yourself heals a little more.

And you think towards your future with a sense of knowing that you are on the right path to healing.

And now from this place of calm,

You begin to imagine a different path opening up before you.

Inside your sanctuary,

A second door gradually appears.

This door represents your new relationship with alcohol.

Balanced,

Peaceful,

Wise and empowered.

As you gently open this door and look inside,

You see a future version of yourself standing there.

Confident,

Calm and deeply content.

This future you drinks moderately,

Or chooses not to drink at all,

And above all,

You feel completely in control.

You notice the soft glow of pride in their face,

The ease in their posture,

Clarity in their eyes and the steady,

Peaceful rhythm of their breath.

For you and your future self are deeply connected,

Aligned,

Supportive of each other,

Working together.

And every day in quiet and powerful little ways,

You are becoming this version of yourself.

And here in this serene place,

You understand that changing your relationship with alcohol is a gentle journey,

A continuum,

Not a switch.

There is no pressure,

No urgency,

No perfection required.

Only small,

Steady movements in the direction you desire.

With each day,

Each choice,

Each moment of awareness,

You naturally drift towards healthier patterns.

As though carried by a soft current,

Aligned with your highest good.

Every tiny shift,

Every mindful moment becomes part of the journey that leads you towards more peace,

More clarity and more control.

And even the smallest step counts,

Because you are already moving in the right direction,

Effortlessly and naturally.

Self-care is a vital part of cutting down on alcohol,

And it begins long before the moment you choose whether to drink.

Throughout the day,

You support yourself by staying hydrated,

Eating nourishing foods,

Taking breaks,

Tending to yourself,

Breathing fresh air,

Gently asking yourself,

What do I need right now?

You learn to notice how different interactions affect your energy,

And you respond to your body and mind with kindness and intuition.

As you honour yourself in these small,

Steady ways,

You create emotional balance,

Calm,

Peaceful state from which your choices become clearer and more aligned with what you truly want.

To deepen this sense of protection,

You can imagine a beautiful bubble of light surrounding you.

Its iridescent surface gently shields you from draining energy and protects the quiet,

Sacred space within you.

And inside this bubble,

You feel grounded,

Centred and safe.

And from this place,

You make decisions that support your wellbeing with ease and confidence.

I am learning to care for myself in ways that feel calm,

Loving and safe.

And every day,

I grow stronger in my ability to choose what truly supports me.

I honour my body with rest,

Nourishment and compassion.

I release old patterns that no longer serve my health or happiness.

I trust myself to make choices from clarity,

Not impulse.

My relationship with alcohol becomes more peaceful and balanced each day.

I listen to my body and I respond with kindness and respect.

I deserve to feel calm,

Grounded and emotionally steady.

I am proud of the small steps I take towards a healthier life.

My future self is guiding me towards balance,

Strength and wellbeing.

I am safe in my body and I am safe in my choices.

I create a life that feels nourishing,

Stable and aligned with who I am becoming.

I release stress and tension as I drift into a deep,

Restorative sleep.

I protect my energy and honour my emotional needs with care.

I am free to choose habits that support the person I want to be.

I treat myself with patience,

Tenderness and deep understanding.

I am becoming more balanced and more empowered day by day.

Every breath I take guides me towards a calmer,

Clearer way of living.

I trust the healing process unfolding quietly within me tonight.

As I sleep my mind rewires itself towards peace,

Control and healthy choices.