Tonight’s sleep meditation will help you calm down and relieve nighttime anxiety.
As you settle into a comfort tonight,
Allow yourself to become aware of your breath.
Focus your attention on the sensations,
Of the air moving in and out of your body.
Feeling your belly rise on your inhale,
And contract on your exhale.
Take a deep breath in through your nose,
And exhale through your mouth,
Releasing any tightness you may be holding,
Releasing any thoughts that may be lingering.
Settle back into the gentle rhythm of your breathing,
And tune into your body for a bit.
So Let’s Begin…
RELIEVE NIGHTTIME ANXIETY SLEEP MEDITATION SCRIPT
Imagine the source of your discomfort,
The heart of your anxiety.
Where is it coming from?
Acknowledge the feelings that arise,
But do not allow them to consume you.
Instead, imagine that you are holding it,
This source of dis-ease,
In the palm of your hand,
Examining it with care.
See your hands holding these anxious feelings,
As if you are cupping them gently in your palms.
Notice the weight and texture,
The way it seems to pulse with energy.
Observe it without judgment or criticism, simply allowing it to exist.
Within the depths of your center,
You hear the voice whisper,
I am not my anxiety.
I am strong and resilient.
My fear does not rule me.
The words comfort you,
And dissolve the darkness.
As you hold anxiety in your hands,
Now feeling relaxed and calm,
Imagine yourself slowly opening your fingers,
And releasing it all into the night.
Watch as it dissolves,
And disappears into the air around you.
Your body is soft,
Your mind is clear,
And your heart is light.
You gaze down at your hand,
And see that all of the darkness has disappeared.
You feel yourself surrender deeper into the night.
You find your way,
To the gentle night.
The weight is gone,
There’s no more here,
Your soul is free,
From all the fear.