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Getting Back to Sleep (For Middle of Night)

Is a racing mind keeping you up at night? Here’s a mindfulness practice to get back to sleep.

So just inviting you now to take some time to make yourself as comfortable as possible in your bed. And just have a sense of settling back in. And beginning now to take some deep, slow, full breaths. Breathing in. And as you breathe out, closing the eyes, if you haven't already.

Again, breathing in. And as you breathe out now, just allowing the muscles of the body to soften and relax a little. Just continuing to breathe in that way, long, deep, slow breaths. And with each exhale, settling and softening more and more fully into this moment. And just taking a moment to notice if there's any sense of holding onto the idea that you need to or have to get back to sleep.

And seeing if you can just let that go for now. And instead of trying to make anything happen or change things, just bring your attention gently into what's happening now. So now letting go of any control of the breath. Letting the breath be natural and soft. And bringing your focus to the feeling of the weight of your body, against the bed.

Just feeling all the places where the body is in contact with the bed. The heels touching the bed. The backs of the legs. The back. The arms.

The hands. The head. And just allowing the whole physical body to settle into gravity and to become heavy. Allowing the bed to completely support you. And noticing the feeling of the breath moving in the belly now.

And notice how the belly rises and gently falls, like shifting tides. And just anchor awareness on the movement and sensation of the belly. And let you focus, just synchronize with the movement and the flow of the breath here. And with your awareness on the belly, we'll begin just mentally counting the out-breath. So starting at 50 and counting backwards from 50.

So now each time you breathe out, mentally counting the breath. And as best you can, just staying focused on the breath and the counting with a gentle awareness. Just allowing these times for the mind to rest and the body to soften. Just gently continuing the counting backwards from 50 to zero, without any expectation or agenda. Just letting this be a time of restoration and relaxation.

Just continuing to rest in the flow of the breath and the counting, knowing that you are giving the body and mind this time to rest. Just relaxing into a rhythm with it. And feeling contented to stay with the counting and the breathing, knowing that you might even make it all the way back to zero. And if that happens, you can simply begin again at 50 and begin counting backwards. And if at any time you find yourself caught up in thinking, perhaps about tomorrow or yesterday, or thoughts about trying to get to sleep, just notice the thought that distracted you.

Letting it go. Gently landing your focus once again on the breath and the counting. Allowing the counting to be with just a very light touch. And allowing yourself to continue to rest in breathing and counting.

Meditation

4.3

Getting Back to Sleep (For Middle of Night)

Is a racing mind keeping you up at night? Here’s a mindfulness practice to get back to sleep.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So just inviting you now to take some time to make yourself as comfortable as possible in your bed. And just have a sense of settling back in. And beginning now to take some deep, slow, full breaths. Breathing in. And as you breathe out, closing the eyes, if you haven't already.

Again, breathing in. And as you breathe out now, just allowing the muscles of the body to soften and relax a little. Just continuing to breathe in that way, long, deep, slow breaths. And with each exhale, settling and softening more and more fully into this moment. And just taking a moment to notice if there's any sense of holding onto the idea that you need to or have to get back to sleep.

And seeing if you can just let that go for now. And instead of trying to make anything happen or change things, just bring your attention gently into what's happening now. So now letting go of any control of the breath. Letting the breath be natural and soft. And bringing your focus to the feeling of the weight of your body, against the bed.

Just feeling all the places where the body is in contact with the bed. The heels touching the bed. The backs of the legs. The back. The arms.

The hands. The head. And just allowing the whole physical body to settle into gravity and to become heavy. Allowing the bed to completely support you. And noticing the feeling of the breath moving in the belly now.

And notice how the belly rises and gently falls, like shifting tides. And just anchor awareness on the movement and sensation of the belly. And let you focus, just synchronize with the movement and the flow of the breath here. And with your awareness on the belly, we'll begin just mentally counting the out-breath. So starting at 50 and counting backwards from 50.

So now each time you breathe out, mentally counting the breath. And as best you can, just staying focused on the breath and the counting with a gentle awareness. Just allowing these times for the mind to rest and the body to soften. Just gently continuing the counting backwards from 50 to zero, without any expectation or agenda. Just letting this be a time of restoration and relaxation.

Just continuing to rest in the flow of the breath and the counting, knowing that you are giving the body and mind this time to rest. Just relaxing into a rhythm with it. And feeling contented to stay with the counting and the breathing, knowing that you might even make it all the way back to zero. And if that happens, you can simply begin again at 50 and begin counting backwards. And if at any time you find yourself caught up in thinking, perhaps about tomorrow or yesterday, or thoughts about trying to get to sleep, just notice the thought that distracted you.

Letting it go. Gently landing your focus once again on the breath and the counting. Allowing the counting to be with just a very light touch. And allowing yourself to continue to rest in breathing and counting.

Meditation

4.3

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