Latest / Abide Meditation App / Get Back to Sleep in 14 Minutes 💤 Guided Meditation for Deep Rest

Transcript

Get Back to Sleep in 14 Minutes 💤 Guided Meditation for Deep Rest · Abide Meditation App

• 0:09
  Speaker 1: Allow yourself to settle into a position that feels comfortable,
• 0:14
  Speaker 1: supportive and relaxing. Take a moment to adjust your pillows
• 0:28
  Speaker 1: and blankets, making sure you feel comfortable and at ease.
• 0:46
  Speaker 1: Now take a deep breath in through your nose, filling
• 0:51
  Speaker 1: your lungs with air, and exhale slowly through your mouth,
• 0:56
  Speaker 1: releasing any tension or tightness that you may.
• 0:59
  Speaker 2: Be holding on to. With each breath, feel yourself.
• 1:18
  Speaker 1: Becoming more relaxed and grounded in this present moment. Know
• 1:27
  Speaker 1: that it's okay to wake up in the middle of
• 1:29
  Speaker 1: the night. It can sometimes be a natural part of
• 1:32
  Speaker 1: the sleep cycle, and it doesn't mean anything is wrong.
• 1:37
  Speaker 1: Your body and mind may need a moment to recalibrate
• 1:42
  Speaker 1: and rest. before returning to sleep, and that is perfectly normal.
• 2:00
  Speaker 1: Let go of any expectations or pressures that you may
• 2:05
  Speaker 1: be placing on yourself to fall asleep quickly. Instead, approach
• 2:12
  Speaker 1: this time with kindness, and self-compassion, knowing that you're doing
• 2:18
  Speaker 1: your best, and that is enough. Take a moment to
• 2:34
  Speaker 1: settle into your body and your breath, allowing yourself to
• 2:39
  Speaker 1: be fully present in this moment. You are supported and
• 2:48
  Speaker 1: you are capable of returning to sleep when the time
• 2:52
  Speaker 1: is right. As you settle into your space, bring your
• 3:03
  Speaker 1: awareness to your breath. Notice the gentle rise and fall
• 3:07
  Speaker 1: of your chest, allowing your breath to anchor you in
• 3:12
  Speaker 1: the present. closing your eyes, repeat after me, either silently
• 3:43
  Speaker 1: or out aloud, I am supported in this moment, it's
• 3:55
  Speaker 1: okay to wake up in the middle of the night,
• 4:03
  Speaker 1: everything is okay, and I have the ability to return
• 4:07
  Speaker 1: to sleep. Feel the words of these affirmations resonate within you,
• 4:19
  Speaker 1: grounding you in a sense of safety and reassurance. Know
• 4:34
  Speaker 1: that you're not alone in your experience, and that it's
• 4:38
  Speaker 1: natural to wake up occasionally during the night. Finding yourself
• 4:54
  Speaker 1: awake in the middle of the night, you may notice
• 4:56
  Speaker 1: that your mind starts to wander. Perhaps there are thoughts
• 5:01
  Speaker 1: about the day ahead, unfinished tasks or concerns about the
• 5:06
  Speaker 1: past that may begin to surface. These thoughts and worries
• 5:12
  Speaker 1: are perfectly normal and understandable. Your mind is simply trying
• 5:17
  Speaker 1: to process and make sense of the world around you. However,
• 5:23
  Speaker 1: it's important to recognize that these thoughts do not define you.
• 5:30
  Speaker 1: and they do not have to dictate your experience in
• 5:34
  Speaker 1: this moment. Whatever thoughts or worries are arising for you,
• 5:42
  Speaker 1: know that it's okay to acknowledge them. You don't have
• 5:46
  Speaker 1: to push them away or ignore them. Instead, simply observe
• 5:51
  Speaker 1: them with curiosity and compassion, recognizing that they are passing
• 5:56
  Speaker 1: through your mind like clouds passing through the sky. As
• 6:20
  Speaker 1: you acknowledge these thoughts and worries, remind yourself that they
• 6:24
  Speaker 1: are temporary and fleeting. You have the ability to gently
• 6:49
  Speaker 1: guide your attention back to restful sleep whenever you are ready.
• 6:59
  Speaker 1: Let's take a moment to practice acknowledging these thoughts and
• 7:03
  Speaker 1: worries without judgment. Allow yourself to simply observe them as
• 7:09
  Speaker 1: they come and go, like waves washing up on the shore.
• 7:29
  Speaker 1: Now take a deep breath in, allowing yourself to release
• 7:34
  Speaker 1: any tension or tightness, and as you exhale, let go
• 7:39
  Speaker 1: of any thoughts or worries that no longer serve you.
• 7:45
  Speaker 1: you are supported, and you have the ability to return
• 7:49
  Speaker 1: back to sleep. Now bring your attention to your breath.
• 8:12
  Speaker 1: Notice the sensation of each inhale and exhale, feeling the
• 8:17
  Speaker 1: rise and fall of your chest, or the expansion and
• 8:21
  Speaker 1: contraction of your abdomen. As you focus on your breath,
• 8:39
  Speaker 1: Become aware of the physical sensations in your body. Notice
• 8:44
  Speaker 1: the feeling of your body against the mattress, the weight
• 8:47
  Speaker 1: of the blankets on your skin, and any areas of
• 8:51
  Speaker 1: tension or relaxations. Take a moment to listen to the
• 9:17
  Speaker 1: sounds around you. Notice the quiet hum of the night,
• 9:22
  Speaker 1: any gentle rustling of leaves outside, or any other sound
• 9:28
  Speaker 1: that may be present in your environment. Allow yourself to
• 9:51
  Speaker 1: fully immerse in this present moment, letting go of any
• 9:56
  Speaker 1: thoughts or worries about the past. or future. If your
• 10:02
  Speaker 1: mind starts to wander, gently guide your attention back to
• 10:07
  Speaker 1: the present moment by focusing on your breath or the
• 10:13
  Speaker 1: sensations in your body. Use these anchors to ground yourself
• 10:19
  Speaker 1: in the here and now, allowing yourself to fully experience
• 10:23
  Speaker 1: this moment without judgment or attachment. As you breathe naturally now,
• 10:50
  Speaker 1: Allow yourself to relax even further. As you prepare to
• 11:13
  Speaker 1: transition back to sleep, trust in your body's natural ability
• 11:17
  Speaker 1: to find its way back to restfulness. Know that sleep
• 11:24
  Speaker 1: will come when it's ready, and that you can welcome
• 11:28
  Speaker 1: it with open arms whenever it arrives. As you lie there,
• 11:43
  Speaker 1: listen to the sound of your breath as you relax, sleep,
• 11:49
  Speaker 1: And just let go.
• 13:02
  Speaker 2: Thank you.
• 13:29
  Speaker 1: Amen.