Get Sleepy: Sleep meditation and stories - Bonus Meditation - Get Back to Sleep

Starting point is 00:00:00 Hello, and welcome to Get Sleepy. When we listen, we relax, and we get sleepy. My name's Thomas, and I'm so pleased to have you here with me tonight. Tonight. Today is Wild Sleep Day, which of course is a pretty significant date in the Get Sleepy calendar. So in recognition of Wild Sleep Day, we're bringing you this bonus episode tonight. It's one that's been requested by a number of you wonderful listeners, so I really hope it helps you get the sleep you deserve. I've written Unnurrated Tonight's Meditation, which is tailored most specifically to helping

Starting point is 00:00:59 you get back off to sleep if you've woken up during the night. In parts it will be a little different to our usual meditations. However, it's also perfectly fine to listen to this at the start of the night. You can still follow my words and drift off to sleep as normal. No matter when or why you're listening, I'm delighted to be able to speak to you at this time and keep you company for as long as you need. Perhaps you have indeed woken up in the middle of the night. It's frustrating at times when this happens, but it's not unusual in the slightest. Maybe you were disturbed by a noise or by the movement of a partner in bed.

Starting point is 00:02:16 Maybe you came to this wakeful state due to a dream or simply the busy activity of your mind. Whatever the case, I assure you everything is okay and you are safe here. feeling of calm to gradually wash over you once more. When we rest throughout the night, our sleep goes in cycles or waves, from lighter phases to deeper states back to light sleep, and so on. This means that at certain points in the night, it's quite natural for us to awaken. Some people will often sleep right through the night without notably waking at any point. Others may regularly wake up once or twice or several times throughout the night.

Starting point is 00:03:35 The point is we're all unique and that goes for the way we sleep too. And the amount of time it takes each of us to drop back off into Dreamland can vary greatly. So first of all, if you're feeling frustrated or even a little stressed to have woken up, just take a deep breath in. And as you breathe back out, let go of that negative energy you may be feeling towards this moment, and one more time, breathe in deeply, and with a long soothing exhale, allow negative energy to flow out. There's no reason to be hard on yourself. Remember that your body follows the phases of to wake up at some points. Nevertheless, I know for well how much you'd love to easily and swiftly drop back off to sleep. I've been there many times, and some nights it just feels much tougher than others.

Starting point is 00:05:33 If you've been lying awake for some time already, upwards of 20-30 minutes for example, then you may find that it will help to get out of bed and do something relaxing or mundane for a short while. Mentally associating our bedrooms with sleep rather than wakefulness and frustration is an important habit to build and maintain. Don't worry if you haven't thought about this or enacted upon it until now. You can always start forming healthy new habits whenever you want. But it's for this reason that taking yourself elsewhere for a brief time if you've been awake in bed for a while can be a helpful thing to do. Just leaving the bedroom momentarily and drinking a fresh glass of water can help us to reset. Or you could sit quietly in another room, reading a book, or jotting down a few thoughts on a note pad.

Starting point is 00:07:09 Whatever you're naturally inclined to do, whenever we'll give you a chance to take your mind off of trying to sleep whatever it pleases for a little while. Sometimes it's the resistance to that, the desperation to quiet the mind, which can make us feel more frustrated and in turn more awake. Simply take your time to let yourself reset. Allow stress and tension to melt away by taking your mind off of sleep for a few moments. Now, gradually bring your focus back to my voice. Whether you've got our part of bed, or you're still resting comfortably on your mattress. I invite you to follow along with me as I guide a soothing breathing exercise for the next couple of minutes. Take a deep breath in for 1, 2, 3, 4, 5. Then exhale for 5, 4, 3, 2, 1. As you continue with that pattern, just sense the points of contact between your body and the surface below.

Starting point is 00:10:19 Notice where the weight of your body presses into the surface and feel those points of contact sinking further with every exhale of the breath. is just starting to soften. Your jaw releases tension and your tongue and cheeks relax with it. Feel your forehead soften and the muscles around your eyes and brow. They become a little heavier with each exhale of breath. Perhaps causing your eyes to blink more slowly and languidly. Sents your shoulders, letting go of tension and softening. This sensation flows down through your arms, all the way into your hands. As the slow nourishing breaths continue, your back muscles loosen and relax. Your chest and stomach softly rise and fall, guided by the gentle air flow. And you feel your hips, buttocks, upper legs, all your calves and ankles.

Starting point is 00:12:53 Finally, feel your feet soften and relax. Letting any last tracks of tension ease out through the tips of your toes. for 1, 2, 3, 4, 5 and out, 5, 4, 3, 2, 1. Appreciate the Stoen the space around you. If you are out of bed, you can make your way back to your cozy bedroom whenever you are ready. If you feel you need a bit more time, you can always pause this meditation here and just enjoy being peacefully calm and still on your own for a little while. Whenever you're ready to continue, take a moment to enjoy the comfort and safety of it. This is your peaceful haven, a place you come to for rest. Feel grateful for your bed. Here, you can truly relax and let go. You don't need to concern yourself with the responsibilities of daily life. And you don't need to problem solve or worry about anything at all.

Starting point is 00:16:07 You can simply lay here and enjoy its comfort and safety. And if you're still feeling quite awake and aware of my every word, I want to encourage you to feel gratitude for that too. Be grateful for this moment, just as much as you are during the happiest moments of your life. And remember this, you are a miracle. There is only one you. There is only one you. You bring to the world love and kindness, ideas and opinions, support and significance, in a way that only you can. And having the opportunity to be exactly who you are is something in every single moment. Take another deep breath in,

Starting point is 00:17:57 and as you exhale, once again, sense the points of contact between your body and the surface beneath. Each exhale of breath settles you softly and comfortably into the embrace of your bed. If at this point you're feeling at all anxious, frustrated, or just wide awake without much reason. That's okay. Even if it's just subconsciously, your mind is probably still telling you that you need to get back to sleep. Every wakeful minute that passes probably heightens this anxiety and frustration. So if that is indeed where you are at right now, here's what I want you to do. I want you to make it your mission to keep your eyes open. You're allowed to blink of course. We want to remain comfortable and relaxed. But all you're going to do is change your intention to not letting your eyes fall shut. but try to keep them from staying closed. You're awake and that's perfectly okay.

Starting point is 00:20:18 In fact by keeping your eyes from closing, you're now trying to remain awake for as long as you can. While you continue to focus on this task, I'm going to count down from 50. See if you can manage to keep your eyes from closing while I do. 50. 49. 48. 47. 48, 47, 46, 45, 44, 43, 42, 41. As I continue to count, just try to visualize each number in your mind. 39 38 37 36 36

Starting point is 00:21:50 35 34 34 33 32 32 31 30 32, 31, 30. Remember you're trying to keep your eyes from closing. Twenty-nine, twenty-eight, twenty-seven, twenty-six, twenty-five, twenty-four, twenty, 21, 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 13 12

Starting point is 00:23:29 11 10 9 8 8. 7. 6. 5. 4. 4, 3, 2, naturally. Since the heaviness of your eyelids, the softness of the space between your eyes and eyebrows. If you're still awake, that's okay.

Starting point is 00:25:09 I'm right here with you. Just continue to enjoy this moment. Enjoy the soothing sensation of your breathing. Enjoy the comfort and support of your bed and your soft pillows. This is the time for rest. Trust that your body is recharging itself here and now. Trust that your mind is lux sleep will be yours once more. Surrender to the gentle pull of sleep whenever it comes your way. You are safe and you are loved. Everything is going to be okay. Let go of any and all resistance to be okay. Enjoy a deep, peaceful, sleep. Good night and sweet dreams. ... I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

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Get Sleepy: Sleep meditation and stories - Bonus Meditation - Get Back to Sleep

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