Can't Sleep Anxiety 10-Minute Guided Meditation for Racing Thoughts

If you're staring at the dark and you can't sleep because of anxiety, I want you to put the phone down and just listen. You aren't failing at sleep. Your mind is just stuck in a loop. This is your 10 minute guided meditation for racing thoughts.

It's designed to break that cycle and lead you into a natural restorative rest. You are safe. You can let go. Hi there.

I'm Martin. I'm a clinical hypnotherapist. I was a paramedic for my career and I've spent my time helping people find their calm in the middle of a crisis. And tonight we're going to quiet your mind together.

You're listening to calming anxiety. So if you're lying there now, uncross your legs, rest your hands gently on your belly. We're going to use a specific breathing technique, anxiety, that acts as a manual override to your nervous system. This will tell you that the day is done and it's time for deep rest and sleep.

The pattern again today is to inhale for three, pause for two and then a long, slow measured out breath for five. As you breathe out for five, visualize the word sleep and make it appear in your mind's eye so that you connect this out breath, the sensation of release and relaxation with the intent. The narrative for this is that you'll feel the somatic grounding as your body sinks into the mattress. With every long out breath, you are stimulating the vagus nerve.

You are switching off the adrenaline spike that's keeping your weight. Imagine the racing thoughts as clouds drifting past. You don't need to catch them, just allow them to float away. So with me to breathe in and breathe in, two, three, hold, two, sleep, two, three, four, five.

Don't feel that sensation, the natural wonder of unwinding as you exhale. Feel your heart rate slow, the muscles in your shoulders, your neck, they loosen and unwind. Let's follow that count again, ready? One, two, three, hold, two, sleep, two, three, four, five.

Deeper and deeper, you relax, you let go, sinking ever deeper into your bed, feeling the warmth and support. Allow yourself to truly relax. Out breath after out breath, word after word, your thoughts find their own natural balance.

Your body warm and heavy, deeper and deeper. And again, counting the breath in, two, three, hold, two, sleep, two, three, four, five.

And as you drift, as your mind slowly allows itself to let go.

Visualize these wonderful words. You can repeat them internally if you wish, letting the words become heavier with every breath. I give myself permission to stop thinking now.

My bed is a sanctuary of peace and I am safe in my body.

I have done enough today, I leave the rest for tomorrow.

I am in control of my breath and my breath is leading me to sleep.

Maybe visualize a soft golden light moving from your head to your toes. Just every breath, it flows and intensifies, switching off the tension in every muscle.

Truly allow yourself to just sink, to melt into a bed below, deeper and deeper and deeper.

I give myself permission to stop thinking now.

My bed is a sanctuary of peace and I am safe in my body.

I have done enough for today, I leave the rest for tomorrow.

I am in control of my breath and my breath is leading me to sleep.

And within the space of this moment in time, allow your consciousness to rest knowing that your beautiful subconscious will watch over you, repair, care and love because simply put you are worthy.

And as you drift, to manage future night time anxiety and prevent future racing thoughts, hold these small steps within your mind. If the thought keeps looping, write it down on a note pad by your bed. Externalizing the thoughts tells your brain that the data is safe and it can now stop processing. Flable the spike.

Instead of saying I can't sleep, say, I am experiencing temporary arousal. It removes the fear and creates a clinical distance. And finally, hydrate and calm. A sip of cool water can break an anxiety loop and help lower your core temperature, which is a biological trigger for sleep.

You are drifting now, heavy and calm. If this guided meditation for sleep anxiety helped you, when you wake in the morning, please subscribe and share it. You never know who else is awake right now, searching for these exact words. Have a lovely night's sleep, my friend.

Smile often in your dreams, iand to your beautiful soul, be kind.