Beat Insomnia (15 Min Meditation Script)
Welcome to this meditation for insomnia.
It is well known that anxiety is a leading cause of sleep disruptions, so if you are trying to get to sleep now and find that you're overthinking about worries and concerns, please pause this recording and find a notebook. This is going to be your worry journal. Here, you will write out all of your worries or concerns one hour before going to bed.
If you are having worries, please pause this recording now and go write them all down.
Now, it is time to relax. Relaxation plays a big part in getting to sleep every night, and remember your bed is for sleeping, so don't get in the bed until you feel sleepy. You want to associate your bed with sleeping only, so when you feel you can't sleep, get up and go to another room for just a little while. Read something or meditate.
Let's begin our meditation now.
Find yourself in a comfortable position, letting your eyes close. You have already written down all of your worries and concerns so you don't need to think of them anymore. Just think about how you are relaxing.
Feel the air of your breath coming in and out through your nose.
Notice how your muscles are at rest, there is no need to move around right now, for you are meditating.
Meditation is when you still the body, and observe your mind. Notice, what kinds of thoughts are you thinking? Are there any worries that are trying to disturb you? Imagine that you are writing them down once again. Get those worries out of your head and onto paper, be it real paper or imaginary paper.
You are allowed to let them go.
It is not beneficial to let these thoughts disturb you any longer, you deserve a good night's sleep period.
Throughout your day have you noticed, that you will often say:
“I can't sleep very well,”...