Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - Sleep Talk Down Meditation for Anxiety - Relax, Calm and Let Go of Worry. Sleep Instantly Tonight (with relaxing rain sounds music)
Episode Date: May 4, 2026Sleep Talk Down Meditation for Anxiety - Relax, Calm and Let Go of Worry. Sleep Instantly Tonight. (with relaxing rain sounds music) 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 14-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 and get on your way to being your best self. Our Sister Shows: - Calm Cove - is our music Podcast, where you can find Relaxing Music, White Noise and Nature Sounds. - Mysteries at Midnight is our podcast dedicated to the mystery stories our listeners love so much. Enjoy even more from Poirot, Sherlock and more classic mystery tales. - Let's Begin - is our 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. - YouTube Bedtime Story Channel - YouTube Sleep Hypnosis & Meditation Channel Connect: - Join the Newsletter for a Bonus Meditation - Facebook: here - Instagram: here - TikTok: here Recommended Products: Comfortable Sleep Headphones - https://www.sleepcove.com/headphones The Best Mattress from Puffy: https://sleepcove.com/puffy _______________ 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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Welcome to the sleep, talk down meditation for anxiety.
This practice is designed to help you relax, let go of fear and worry, and find a sense of
and inner peace.
Please get comfortable in a place where you can safely sleep.
So let's begin by taking a long deep breath in
and then slowly exhaling out.
I want you to breathe in for the count of three,
then hold for the count of two
and let out for the count of three.
I'm going to do it with you now.
So breathe in one and two and three
and hold for one and two
and then breathe out for one and two and three
and let's do this again
in for one and two and three
hold for one and two and two
and breathe out one and two and three take another deep breath in filling the air in your lungs with nourishing oxygen and expand your chest
and as you slowly relax and exhale visionize any tension you may be holding in your body
and just release this with your breath
as you breathe out
and allow your body
to soften
and feel yourself
becoming more and more relaxed
with each breath
as you continue to breathe
deeply
turn your focus inward
to any sensations
you feel in your body
notice any areas
any areas of tightness or discomfort and gently direct your breath to those areas.
With each, imagine that you are breathing in healing, calming energy to flow through your chest
and down into your stomach.
Visualize the energy flow, sweeping up any anxious,
feelings as it moves effortlessly throughout your body with each exhale allow the healing energy
to release those anxious feelings out into the ether that's good so good just breathe out all the
stress or the anxiety, any anxious feelings just are exhaled out. That's good, that feels so good as you breathe, allow your thoughts to come and go without judgment. If you find yourself getting caught up in a thought or feeling.
acknowledge it and then gently guide your attention back to your breath.
Remember that thoughts and emotions are a natural part of the human experience
and you can observe them without becoming attached to them.
Now bring your mind to something that you are grateful for.
It could be a person, a place
or simply the fact that you are alive and breathing
Take a moment to really feel the gratitude in your heart
for this aspect of your life
Let this feelings of gratitude
warm your heart
and comfort your soul
and know that you can access this feeling
any time you need it
as you continue to breathe deeply
imagine that you are surrounded
by a sphere of white night
visualize the light
illuminating the perimeter of your body
this night
represents your own inner wisdom and strength
It is a protective and healing energy that is always available to you.
As you visualise this night, know that you are safe and protected.
And take a moment to rest in this space of serenity.
Now visualize a peaceful scene in your mind's eyes.
It could be a beach.
It gives you a sense of calm and relaxation.
Imagine that you are there, surrounded by the sights,
sounds and smells of this peaceful place.
Your loved ones may be there as well.
It's up to you now yourself to fully immerse in this experience,
feeling the warmth of the sun,
that breathes on your skin.
Take a moment to rest in this place of serenity.
As you continue to breathe deeply,
imagine that you are sending love and compassion to yourself.
Imagine that you are in comforting and say to yourself,
May I be happy?
May I be healthy?
repeat this mantra to yourself
five times
really allowing the world
happy
may I be healthy
may I be two more
now breathe again
deeply
and then let out
all the stress
that may be left in you
now bring to mind
someone
who you care
of a family member
a friend
being in front of you
and them
say to them
may you be happy
stay with
you are whole
visualize the worries
as a cloud
of smoke
and imagine
that you are blowing
them away
with each
exhale
feelings are not
you can just
dissipate
disappear
like smoke
going into the wind
because they are not
part of
you any more you feel rise from you. Any feeling of stress or anxiety you have left. Just rises
from you. Blows away in the wind. Worries now are just gone drifted away unless you release
these worries. Embrace yourself fully in this moment. Letting go of the past simply being in the present.
Make a deep breath again if you ever find yourself.
Getting caught in a thought or a feeling,
you can simply acknowledge it.
A feeling float away will deepen the experience of gratitude.
Think of three things you're thankful for at this moment.
They can be simple or profound.
But truly connect with the feelings of gratitude.
for these aspects of your life and appreciation expand within you.
Take a few moments to savour these feelings of gratitude,
allowing them to envelop you like a soft comforting blanket in gratitude regularly
can shift your focus from what's lacking
to what's abundant in your life
because we can all be grateful for the small things
and sometimes we get stressed about things
that don't really matter
how many times have you woken up
and you've realised the stress
of the previous days
was for nothing at all
but in the future
these feelings are not a time
to you for very long.
Striff, reaffirm
to release anxiety
and cultivate inner peace.
Repeat these affirmations to yourself.
Silently or aloud,
I release anxiety
into my life.
With e-trust in myself
and the journey that lies ahead.
Deserving,
I am resilient.
and I can overcome any obstacles that are in my way for these affirmations
to resonate deeply within you,
knowing that you have the power to shape your reality through your thoughts and intentions.
Now let's return to our breath.
Feel the rhythm, connecting you to the present moment to any point during your.
day, you feel stress or anxiety creeping in, remember to come back to your breath, and these
feelings of calm will be accessible to you and you can visualize that vibrant light again
at the centre of your being, radiating outwards and surrounding you with a cocoon of tranquility
this light, negativity. Take a few more. Can carry you feel so rather you can trust in your ability to navigate life's ups and worrying upon this well.