Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - Mindfulness Meditation - Anchor Breathing for Your Wandering Mind (SLEEP IN 20 MINS)

Episode Date: February 11, 2021

A Guided Mindfulness Meditation, where you concentrate on the breathe to stop your wandering mind. Relax and sleep tonight in under 20 minutes. Fall Asleep in Under 5 Minutes (Sleep Fast with this relaxing Guided Sleep Hypnosis). Please leave a 5-star review & SUBSCRIBE on Apple and Spotify. Sleep Cove Premium Become a Premium Member for Bonus Episodes & Ad-Free listening: Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.sleepcove.com/support⁠⁠⁠⁠⁠⁠⁠⁠⁠ and become a Premium Member. ⁠⁠⁠⁠⁠⁠⁠⁠Get Instant Access⁠⁠⁠⁠⁠⁠⁠⁠ and sign up in two taps. The Sleep Cove Premium Feed includes: - Access to over 400 Ad-free Episodes - Regular Exclusive Bonus Episodes - A Back Catalogue of Dozens of Exclusive Episodes - Full Audiobooks like Alice in Wonderland - Your name read out on the Show - Our Love! Get your 7-day free trial:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://sleepcove.com/support⁠⁠⁠⁠⁠⁠⁠⁠⁠ For Apple users, click the TRY FREE button for a 2-week free trial and become a Premium Member Today. Support our Sponsors: This episode of Sleep Cove is brought to you by BetterHelp. Give online therapy a try at⁠⁠⁠⁠⁠⁠⁠⁠ ⁠betterhelp.com/sleepcove ⁠⁠⁠⁠⁠⁠⁠⁠⁠and get on your way to being your best self. Our Sister Shows: - Calm Cove - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://link.chtbl.com/bgSKfkbt⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠- Relaxing Music & Ambient Sounds - Mysteries at Midnight - Mystery Bedtime Stories - ⁠⁠⁠https://link.chtbl.com/skj6YFah⁠⁠⁠ - Let's Begin - Daytime Meditations with wake sections at the end - ⁠⁠⁠https://link.chtbl.com/Z--DgSH4 ⁠⁠⁠ - YouTube Bedtime Story Channel -⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://rb.gy/t7wyjk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - YouTube Sleep Hypnosis & Meditation Channel - ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UClE6WJgPYRBtwVQ1qDBrbqw Connect: - Join the Newsletter for a Bonus Meditation -⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠https://www.sleepcove.com/bonus⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Facebook:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://rb.gy/azpdrd⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Instagram:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.instagram.com/sleep_cove/⁠⁠⁠⁠⁠⁠⁠⁠⁠ - TikTok:⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.tiktok.com/@sleepcovechris⁠⁠⁠⁠⁠⁠⁠⁠ Recommended Products: Comfortable Sleep Headphones -⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.sleepcove.com/headphones⁠⁠⁠⁠⁠⁠⁠⁠⁠ The Best Mattress from Puffy: ⁠⁠⁠⁠⁠⁠⁠https://sleepcove.com/puffy⁠⁠⁠⁠⁠⁠⁠ Our Sister Shows in more detail: Calm Cove is our music channel, where you can find Relaxing Music, White Noise and Nature Sounds - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://link.chtbl.com/bgSKfkbt⁠⁠⁠⁠⁠⁠⁠⁠⁠ Let’s Begin is our brand new Day Meditation podcast. Start your day feeling relaxed and positive, or take some time out to unwind with these calming meditations with wakeners at the end so that you can continue your day. If you love our bedtime stories, check out Mysteries at Midnight, our brand-new podcast dedicated to the mystery stories our listeners love so much. Enjoy even more from Poirot, Sherlock and more classic mystery tales. _______________ All Content by Sleep Cove is for educational or entertainment purposes and does not provide or replace professional medical advice, diagnosis or treatment. Always seek the advice of your medical professional before making any changes to your treatment and if in any doubt, contact your doctor. Please listen in a place where you can safely go to sleep. Sleep Cove is not responsible or liable for any loss, damage or injury arising from the use of this content. _________________ Sleep Cove content includes guided sleep meditations, sleep hypnosis (hypnotherapy), sleep stories (visualizations) and Bedtime Stories for adults and grown-ups, all designed to help you get a great night's sleep Learn more about your ad choices. Visit megaphone.fm/adchoices

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please go to sleepcove.com slash support. That's sleepcove.com slash support. If you can't support the show right now, please subscribe with the bell to get alerts on all new free content thank you 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. Hello and welcome to Sleep Cove. The number one place for a great night's sleep. Tonight's episode is a guided sleep meditation

where we use a breathing anchor to help against a wandering mind. This is designed to help you let get a guided sleep meditation. of any anxieties and just have a nice relaxing sleep tonight. It's very grounded in mindfulness and I really think you will enjoy it. Please listen to this recording in a place where you can safely go to sleep. So let's begin a breathing anchor for your wandering mind. Please get into the most comfortable position for you. This is a mindful

and meditation practice. It's your breathing anchor practice. To your awareness, into the present moment, I can anchor that route to ship in one place. This will help you to dissolve anxiety.

Decre stress, the body and peaceful state. So being in this comfortable position, align yourself with the natural curves of your spine and feel relaxed and let your body settle. To rest down, to go into gravity, to the bed, the floor, whatever is beneath you, support you gently and gently close your eyes if you haven't already. That's comfortable for you and this will help your awareness settle by lessening external distractions. And if you hear small noises or little distractions,

you can block them out of your mind and they actually make you feel more relaxed. If you're needed urgently in any way, you can attend to this. No problem at all. but now you are here in the moment to be focused and ready to be relaxed and gradually allow your awareness to gather around the sensations of the breath in your body where do you feel the breath most strongly be curious about your actual experience letting go of what you think and what you think should be happening being with your experience without judgment.

Now very gently rest your awareness within the whole torso. Can you feel your belly swelling on the breath, subsiding on the out breath? You may want to put a hand onto your stomach so you can feel the sensation of your stomach, swelling, swelling, on the in-breath and subsiding and ask yourself, is this happening in sensations with the breath in the sides and the back of the body?

Can you feel these sensations as well gradually inhabit your body a little more deeply with a sense of kindly curiosity towards whatever you're experiencing as you breathe remember to be accepting of whatever is happening

if you can cultivate a precise awareness of the sensations and movement of the breath as they happen being careful not to stray to be utterly receptive

to be saturated with kindliness as it rocks and cradles the body, soothing any stress and pain or discomfort that you may feel. And again, the stomach and pushing out, exhale, reduces and fall. You may want to put your other hand on your heart to absorb your feelings, but make sure that the upper part of your body is still. Most movements are coming through the stomach.

Now become aware of any thoughts and emotions. And remember that mindfulness and being in meditation isn't just about having a blank mind. It's normal to think. Mindfulness is the training whereby you cultivate awareness of what is actually happening physically, mentally and emotionally, in yourself, in your body, so you can gradually change your perspective as you feel you have more choice in how you relate of yourself. You can look at your thoughts and emotions

rather than controlling you, then you become aware of what you're thinking and feeling without either blocking experience or getting overwhelmed. Thoughts are not facts. Even though we often think they are as you develop perspective on your thoughts and emotions, including undermining ones,

Can you let them go of being so caught up in them? You may notice how they're continually changing one moment into the next exactly the same way your breath is always changing. Your thoughts and emotions are not as fixed and solid as you perhaps thought using awareness of the movement and sensations of the breath in your body as an anchor for your mind over and over again

and you follow the breath all the way in, the breath going in and you're also aware that it pushes you more into a state of relaxation when you do have thoughts they are happy and positive thoughts Time is just for you Time your awareness wonders As it will Simply note this

Return to your breathing anchor Time after time Moment by moment As this anchors yourself From any wandering thoughts Make sure that you're kind And patient with yourself

Even if you have to start start again many times. It's okay, this is what the training is about. I remember that each time you notice you've wandered is a magical moment of awareness, a moment where you've woken up from a distraction of choice. So when you catch yourself having wandered off,

you've succeeded in the practice, just as you're succeeding when you manage to stay with the breath. What's happening now? What are you thinking? Just note this and guide your awareness back to the sensation of the breath in the body over and over again. Feel so good to do this. Those wandering thoughts have gone

as you gently bring the breathing anchor inside yourself. The swell in your stomach feels so good but the inhale. Notice the breath doing a little dance inside your stomach, positivity and confidence even through your in-breath. Any anxieties or worries and this makes you feel calm and at ease. Notice that this deep breathing, good for you. Relaxation. You can do this yourself by listening to my voice again in the future.

Listening to this track, it will come easier to you every time. It is like training for the mind, training for the soul, training against wandering thoughts. And you'll feel better and good. every time you listen to this track and you'll be able to do it yourself at ease in the future as well those deep breath hit every part of your lung

and you notice the breathing that you take into your body positive and it just does not relax and feel good in your lungs it feels good feel the breath swell feel the breath relaxation feeling spread in your body

down to the tips of your toes it feels like it's moving inside you healing you thoughts our own positivity of the healing of yourself and your body you are so in the moment

you're so good if your mind does break off at some point and wonder just take yourself back to that breathing anchor. Remember, put your hand on your heart, put your hand on your stomach, and notice those deep breaths to bring you back to this anchor and it does wander off into any negativity at all. You are at peace now. The time is right for you to fall asleep, get cozy and comfortable

in your bed and drop off. and feel relaxed and ease, ready for a good night's sleep, and knowing that now you have the tools of this breathing anchor to be with you whenever you need them. So good night and take care and sleep.