Can't Sleep? A 2 Hour Guided Meditation For Restless Sleep

If you've woken up in the middle of the night and can't get back to sleep, this meditation is for you.

In this meditation, I'll guide you out of your head and into your heart and leave you with 3 Hz music playing as you drift back off to sleep.

As always, please avoid listening to this recording if you are driving or operating machinery.  Press pause and come back to iy once you are in a safe environment for sleep.

With Love,

Emma x

You can follow Emma at:

https://www.instagram.com/emmaritchieenergy
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Transcript

SPEAKER_01 0:02

Hello, beautiful soul. I'm so glad that you found this meditation. It's the middle of the night, and your mind is busy. Thoughts swirling and feelings rising, and that kind of restful wakefulness that feels like it's never gonna let you go. I know that feeling, and I want you to know that you are not alone in this moment. This meditation was made for you for nights like this one, for the mid-morning wake ups, for the moments where you feel your mind feels wide awake, even though every part of you is exhausted and just wants to rest. My name is Emma Ritchie, and I'm right here with you. You don't need to fix anything tonight. You don't need to solve anything tonight. You just get to come back gently and slowly back to the quiet that's already inside of you, just waiting. And that's exactly what we are gonna do together. Before we begin, just a gentle reminder that this meditation is designed to guide you back to sleep, just making sure you're somewhere safe and comfortable. Now let go of everything else just for now, just for the next few minutes. Let your body be exactly where it is. You don't need to move, you don't need to adjust or fix your position. Just be still. And one more in when you're ready, and just pausing at the top, and out, let it go all of it, and one more deep inhale in through your nose when you're ready. You're doing so well, pausing at the top, and then sighing that breath out of your body, and find a breathing pattern that works for you, that allows a slow expansion of your lungs as you breathe in, and a slow contraction of your ribcage as you breathe out, and as you find this breathing pattern that works for you, bring your attention now to noticing your body, just feeling your body, noticing the back of your head resting in the pillow, noticing the rise and the fall of your chest with your breath, noticing the warmth and the weight of the blanket against your skin, noticing your whole body and the fact that it's touching the mattress underneath you, and just notice those areas where you can feel you are most held and supported, the backs of your shoulders, the back of your hips and lower back, the backs of your legs all the way down until you can feel the backs of your heels being supported by the mattress underneath you. You are here, you are held, and you are supported. Now I want to invite you to do something very, very gentle instead of following your thoughts, instead of handing your power over to your mind to pull you into a busy place. I want to invite you to bring your attention down, down from your head, bring that attention down through your throat, and bring your attention and your awareness into your chest, right to the center of it, your heart space, and place a hand there if it feels good for you, or simply turn your inner gaze there. It's soft and curious and without effort, and as you bring your attention to your heart, you start to notice something. There's a warmth here, a soft and steady glow. It might be faint at first, and that's okay, but you're curious about it. A gentle light, golden colored, warm colored, and this light has always been here. It is the most consistent thing about you. It does not worry, it does not spiral, it does not need to solve anything, it simply glows. Let your attention rest here now in the warm glow around your heart. And now let's breathe from this place, from your heart. Breathe in slowly, imagining the breath coming in through the center of your chest, drawing in warmth, drawing in softness, drawing in expansion and peace, and as you breathe out, letting that warmth expand outward, finding a breathing pattern that works for you, and again as you breathe in, breathing in through that area in your chest, in through the front, and pausing, softening, spreading, and exhaling, releasing, and as you continue to breathe in and out through the front of your chest, with every breath, your body softens a little more. With every breath, you feel calmer with every breath, you return to your center. I want to tell you something really beautiful, and that is that sleep is not something you have to chase. Sleep is not something you earn or force or fight for. Sleep is something that is always available to you. Always waiting, always calm, always ready for you to come and join it. Now that you are breathing in and out through your heart, you can feel now this gentle call to sleep. You can feel now the calmness of your mind. You can feel now the stillness beckoning you towards it. Letting your jaw unclenched and relax. Let your tongue drop away from the roof of your mouth. Let your shoulders melt into the mattress underneath you. Let your hands go completely soft. Let your legs, your knees, your ankles, your feet just let them all go. You can feel now that your body is just melting into the mattress underneath you. You are warm and calm and safe. Your heart is still blowing softly and steadily. Breathe into your heart one more time. Pausing and letting it go. You're starting to drift now gently, just like a feather, slowly descending through this warm, still air. There's nowhere to be. So trust in your body and let your body lead you home. And as you drift, let these words move gently through you and understand them deeply. I am calm. I am honoring what my body needs. I am returning to rest. I am drifting deeper and deeper now into sleep. I am loved. I am home. I am allowing my body and my mind to rest. Coming into a gentle rest now. I'm wishing you the most beautiful, calm, gentle dreams. And sleep well, beautiful soul.