Get Sleepy: Sleep meditation and stories - Unwinding at the End of the Year (Bonus)

Starting point is 00:00:00 Hey friends, welcome to Get Sleepy. Where we listen, we relax and we get sleepy. My name's Tom and it's my pleasure to be your host. Thanks so much for tuning in for this very special bonus episode to mark the end of 2022. With tonight being New Year's Eve, we'll take some time to reflect on our experiences over the last 12 months while drifting off into a good night's rest. With that being said, I'd like to extend a big thank you to each and every one of you that's been part of the Get Sleepy family this year. Whether you've listened to all of our stories and meditations throughout the year, or only a handful of them, or even if this is your very first time listening to the show, the team

Starting point is 00:01:07 and I are so grateful to have your company and support. As we move into the new year, it's often a good time to set some new goals or intentions. Simply by being here, listening to get sleepy, you're trying something beneficial for your rest, and therefore, more broadly, you're overall health and well-being. So I hope you enjoy listening tonight, and that your sleep is restorative. Being a lifelong sleep struggle myself, I appreciate how tough it can feel if you're a little way off where you ideally wish to be with your rest. So moving into the new year, just remember that you have every right to prioritize getting the sleep you need and rightly deserve. For now just lay back, relax and let go of any troubles or distractions as we prepare for our sleepy meditation.

Starting point is 00:02:32 Tonight you'll imagine yourself taking a relaxing bath and contemplating the last 12 months as you soak in the water. 12 months as you soak in the water. Then once you're feeling clean, calm and refreshed, you'll get settled in bed. There, you'll end the year resting in a hopeful frame of mind before falling asleep. This meditation is designed for the end of the year, but you can also use it at the end of any day. Before you go to sleep, you can always take a brief moment to reflect on your experiences in order to process them. And that's something you can do at any time, whether it's New Year's Eve or any other evening of the year.

Starting point is 00:03:48 So let's begin. First, if you're not already settled, take a moment to get nice and comfortable in bed. You can rearrange the blankets or pillows, or do whatever you need to feel comfy. calm and still. As you start to relax, bring your awareness to your breathing, noticing the flow of air through your nose and mouth. Remain aware of this natural rhythm without trying to change it. Notice how your With one breath leading into another and then another. Just as naturally your body will soon guide you into a restful sleep. Now, I'd like you to picture a bathtub full of water. It could be the one in your own home or something imaginary. The bath can be as ordinary or as luxurious as you'd like it to be. As you stand next to the bath, dip your fingers in the water.

Starting point is 00:06:34 What's the temperature like and is the water clear or are there bubbles? Breathe in deeply and notice any sense in the air. Perhaps there's a steamy smell from the water if it's hot. Or maybe as you inhale, you notice a pleasant, soapy fragrance. Now, imagine that you are getting into the bath. As you slowly ease yourself into the water, notice the sensations and the temperature. What does the water feel like on your skin? Next, find a comfortable position so your limbs are loose and your head is resting comfortably, supported by the back of the top or a pillow. And then breathe in and out. Now that you're in the bath, notice any new sensations. Feel the water covering you, body when you shift position. Listen to the soft splash as the last few drops fall from Then inhale again and exhale. Allow yourself to linger in these sensations for a little while. Fill your body, loosen and relax.

Starting point is 00:09:12 With each breath, your mind becomes clearer. Now, with this new sense of calm, you can begin to reflect. The year has come to an end, another year full of experiences. This is a good moment to think about some of those experiences and how you feel about them. First, think of something you found difficult or challenging this year. This experience might have been a one-off event, or perhaps a period of time. Just take a moment to think of one thing, one experience. As you recall this experience, try to become aware of any physical feelings in your body. Emotions often begin as physical sensations. First, we feel something.

Starting point is 00:10:51 Then we think about it and experience it as an emotion. For example, the emotion we identify as sadness might begin as a feeling of tightness in the chest. Right now, just become aware of what you're feeling. There's no need to label these feelings or to identify them as emotions. Simply notice the sensations in your body, paying attention to where they manifest. When you think of your difficult experience, where do you feel it, in what part of your body? Perhaps you can sense something in your chest, throat or head. Gently direct your attention to the part of your body where you feel the sensation with a sense of curiosity.

Starting point is 00:12:33 The feeling may be quite intense, or it may be subtle, whatever it is and wherever you feel it, just notice it with interest. And now, let's reflect. Perhaps you learn something from this difficult experience. Maybe it revealed that you're stronger and more resilient than you thought. Or it may have simply been one of those random challenges that we sometimes face in life, with no particular meaning. That's okay too. Either way, you can let it go now. The experience belongs to the past. Now, it's time to let go and move on. So as you lie in the bath, turn this ritual of letting go into a physical act. Wash yourself gently splashing the water over your face and body. And imagine that you're washing away the difficult experiences of the past year, just as you would wash away the dirt. Feel the water trickle over your sense of purity and cleansing.

Starting point is 00:14:54 The difficulties of the year are behind you now. Take a deep breath in and out. You have let go. As you continue to relax in the bath, let your mind clear once again. And now, think of a positive experience from this year. It can be an achievement, something you're proud of. This year, maybe you tried something new or completed a project. But the positive experience can also be something as simple as a happy moment with loved ones, like a day out or a meal. Or maybe it's something even simpler. For example, a moment when you sat in the sun and felt the gentle warmth on your skin. Or anytime when you felt happy just to be alive.

Starting point is 00:16:48 Let that memory come back to you now. and then just like before, allow yourself to tune into your body. What can you feel as you remember this experience? Where do you feel it? Let yourself notice any feelings without labels and without judgment. Simply notice. Now, still thinking of this positive experience, take a moment to reflect on it with gratitude. Whatever it was, even if it was just a brief moment in the year, you can feel grateful for it. This experience was part of your year, part of your life. Think about its value and what it meant to you. That wonderful experience will be forever part of you and your memories. It's something you can always return to when you feel like reflecting on the beauty of life and the many opportunities it has to offer.

Starting point is 00:19:00 But for now, you can leave this behind too, But for now, you can leave this behind too, along with your other experiences of the past year. Now at the end of the year, it's time to leave the past behind. Let it go gently. So once again you can wash it away. Start with your hands, rubbing them together, and then gently splash some water over your face. until your whole body feels fresh and clean. As you soak in the water, it's almost like you're becoming a new person. Breathe in deeply and then out and again in and out. You've now let go. The year is over and it's all in the past. You're feeling relaxed Juvenated, ready for new beginnings. Now, you slowly get out of the bath and wrap yourself in a big plush towel. Notice how soft it feels and how your skin becomes dry almost instantly. Then you pull out the plug and watch the water go down the drain. As the bath water gradually disappears, it feels appearing too. You're letting it all go. And then it's gone. The bath is empty. You finish drying yourself off with the soft towel and change into your most comfortable pajamas.

Starting point is 00:22:37 You're so relaxed, you're also starting to feel a little sleepy, so you slowly make your way to your bedroom. This might be your actual bedroom or an imaginary one. Just take a moment to picture it and to place yourself right there, standing by the bed. Now, try to visualize your bed in as much detail as possible. Picture the size and shape of the bed, the covers and the pillows. And then notice the softness of the mattress as you lie down, easing yourself into position. Feel how comfy it is, how it supports your body perfectly. There's a lamp on the bedside table emitting a warm golden glow. It's a beautiful light but once you've made yourself comfortable and found the perfect position. You gently turn it off. You're almost ready to fall asleep now. After the bath, you feel a sense of calm throughout your entire body.

Starting point is 00:24:50 In this state of relaxation, you know that you are drifted off in no time at all effortlessly. But before you go to sleep, allow yourself some final thoughts. As you lie here, feeling relaxed and sleepy, think about the year to come and all the new experiences you can look forward to. What might they be? What new moments await you? Right now, there's no way of knowing for sure, but you can feel hopeful and optimistic. The new year is bound to bring with it all kinds of wonderful new experiences. You have so much to look forward to. And now, after your relaxing evening and soothing bath, you are ready to welcome all of it. Your body feels rested while your mind is light and clear. So when you awake at the start of the new year, a new day, you'll be ready for a fresh beginning. With this thought in mind, close your eyes.

Starting point is 00:27:18 Become aware of your breathing once more, and how each breath is guiding you towards sleep. Now let yourself slowly drift off, knowing that tomorrow you'll be feeling fully rested. You can greet the year with an open heart and mind. Good night, and sweet dreams. you ... ... ... ... I'm going to do a little bit of the same thing. I'm going to do a little bit of the same thing. I'm going to do a little bit of the same thing. I'm going to do a little bit of the same thing. I'm going to do a little bit of the same thing. ... I'm going to do a little bit of the same thing. I'm going to do a little bit of the same thing.

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Get Sleepy: Sleep meditation and stories - Unwinding at the End of the Year (Bonus)

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