Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - A Short Sleep Meditation with Practical Sleep Advice - Sleep Longer with More Ease

Starting point is 00:00:01 Have you ever gazed in wonder at the Great Pyramid? Have you marvelled at the golden face of Tudankhamun? Or admired the delicate features of Queen Nefertiti? If you have, you'll probably like The History of Egypt podcast. Every week, we explore tales of this ancient culture. The history of Egypt is available wherever you get your podcasting fix. Come, let me introduce you to the world of ancient Egypt. And welcome to Sleep Cove with me, Christopher Fitten,

Starting point is 00:00:43 the place to get and great night's sleep. Hi everyone. Firstly, I want to say thank you to all my listeners who are tuning in regularly. I have noticed that most people who listen to Sleep Cove actually don't subscribe. So please remember right. now to click the subscribe and follow button so you get updates on all new free content. Tonight, you're going to hear something a little bit different. It's a short sleep meditation with advice and tips on how to give yourself the best chance for a good night's sleep.

Starting point is 00:01:34 So please give this meditation a try. and if you're still awake at the end please try a different episode to follow on from this thank you and let's begin in this exercise I'm going to share a useful technique to sleep longer

Starting point is 00:02:00 with more ease and less anxiety or worry for many people it can be very difficult falling asleep repeating thoughts won't seem to stop memories of what happened that day

Starting point is 00:02:20 keep coming up first fantasies and worries about tomorrow continue resurfacing energy in the body keeps you tossing and turning frustrations around not sleeping, feel the worry and restless energy in the mind.

Starting point is 00:02:47 Ironically, preventing you from feeling relaxed, calm and peaceful. This is more common than you may think. We live in a society filled with expectations, pressures and stresses. It's no wonder that our lives. minds are filled with media images, new stories, financial stresses, worries about our loved ones. The list goes on and on. Hearing me talk about these things probably creates a physical reaction in you of tightness, tension or heat. Can you feel that? Well, it's very understandable and very, very common

Starting point is 00:03:44 that our minds would be filled with one or more stresses on a consistent basis preventing us from getting as much rest as we would like.

Starting point is 00:04:03 I get it. Fortunately, there are many ways to address this, some of which we will cover in other exercises of this path, such as getting to know

Starting point is 00:04:18 the bodily sensations of worry, anxiety and stress, wherever it feels most predominant without feeling the energy with thoughts. But there are other methods particularly useful when it's time for sleep and rest

Starting point is 00:04:43 The rest, that is so important for your body and mind to function at his best, try to adjust the temperature in your bedroom to be around 68 degrees Fahrenheit or 20 degrees Celsius. The ideal temperature for sleeping. You can do this with fans, windows, heaters, whatever works for you. If that feels too cold, please put an extra blanket over you, which will not interfere too much with the benefits of having the air around 68 degrees Fahrenheit, hours before going to sleep or taking a nerve, try to avoid upsetting music, worrying news reports, or anything that tends to trigger your mind into worry, stress or discomfort. Also, it's important to sleep in a room that is as dark as possible, without any TV,

Starting point is 00:06:09 tablet or mobile screens around, indicating to your eyes and brains that it's time for rest when you lay down, trying to lay flat on your back, if that's comfortable to you, and keep your legs uncrossed. See if you can feel the sheets or bed underneath you. Feel the weight of your body pressing against the fabric of the cloth of the bed. What does that feel like? Notice the felt sensations of the body lying down. Take some deep breath and relax the body.

Starting point is 00:07:07 As you notice, what it feels. like simply to be lying down, allowing yourself to simply be there, enjoying the relaxation and rest that you're offering your tired, weary mind and body, and it's important to enjoy noticing the sensations of the body, consciously releasing any tightness or from each body part to the next. Noticing and releasing Noticing and releasing or the sense of calm

Starting point is 00:08:02 a curious kindness gifting yourself the spaciousness and embodiment that you so deserve you continue doing this throughout the body for the body, wrapping it up with an exercise of wishing yourself and others a genuine sense of care and a lightly held wish for peaceful sleep, sweet dreams and a refreshed body. It's really

Starting point is 00:08:43 quite simple. Let's try it together now. You can get as comfortable as you can lying down now. How do you feel? More at ease. More peaceful than before. I recommend using this technique each night so that you will get better and better

Starting point is 00:09:16 learning how to prepare the body for a full night's rest. It may not work 100% of the time, but with practice, you'll notice that if you bring a genuine sense of care and some effort to soften the sensations in the body, you will gradually taste the fruits of reducing worry, anxiety and stress, an increasing calm, relaxation and a sense of embodied ease. So to recap and remember, it's perfectly normal and understandable to feel frustrated by a mind that has filled with stress. It's common and it makes sense, given everything on our own.

Starting point is 00:10:22 operate sometimes. So try and sleep in a pure dark room without being on a screen at a nice cool temperature and when you lie down, feel the bed, feel your weight, feel areas of tightness or tension in the body, soften and loosen different areas of the body as you breathe, now, naturally and calmly. I hope that these tips and this exercise will be useful for you. Thank you

Starting point is 00:11:10 and good night.

Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - A Short Sleep Meditation with Practical Sleep Advice - Sleep Longer with More Ease

There aren't comments yet for this episode. Click on any sentence in the transcript to leave a comment.