A note from Sean
Try this today. Tonight, in bed, take two long breaths in and out, then let the breath go back to its own rhythm. When a thought shows up, notice it, as you would a cloud passing. Do not push it away. Go back to feeling your belly rise and fall. That is all. If you wake in the night, you can do it again.
Keep going: Sleep Meditation – Labelling and Sleep Meditation – Body Scan.
This suits an ordinary restless night. If you have long-term trouble sleeping, or worry or low mood keeps you awake, go gently and talk with a doctor or therapist too. This practice complements professional care. It does not replace it. Stop when you need to.
Here’s a Sample of the “Sleep Meditation – Thoughts Like Clouds” Guided Meditation Script:
So, welcome back to another guided sleep meditation.So, allowing yourself to find a comfortable posture in your bed. Taking a few moments to get settled in your body and in your mind. Allowing your body to fully relax.We can start by extending and lengthening the breath.So, taking a deep breath in and a slow deep breath out. One more time. Deep breath in and a long breath out. And from there just letting your breath return to its natural rhythm. There’s no need to control the breath.So, letting the body breath itself. Letting go of control. And firing up the quality of mindfulness and awareness. And focusing it on the breath.
Just becoming aware of your body and all the movements in the body, the physical sensations associated with breathing. And for today’s practice we’ll be focused on noticing thoughts, becoming aware of thoughts. And so, there’s a useful metaphor that we can use. That thoughts are just like clouds floating in the sky. There’s no need to push them away or fight them. And just to notice them as they pass through. Just like clouds in the sky.So, we can start by following the breath. Feeling the in breath and the out breath. Watching the movement of the breath.
