Deep Sleep for Overthinking A 10-Minute Anxiety Relief Guided Meditation

Take a long, slow breath in and as you exhale, imagine the weight of the day just dropping away.

You've been on for long enough. Now it's time to simply be. Let's begin. Welcome.

I'm Martin, clinical hypnotherapist, former paramedic. This is calming anxiety and this is deep sleep for overthinking. Specifically designed to help you quiet, erasing mind. If you need more structured support, find my anxiety breaker course at calminganxiety.fm.

I will now assume that you're lying down, the lights are off. The intent now will start as a somatic nervous system reset. Think of this as your ultimate sleep-maxing tool, moving your body from alert to rest by focusing on pure sensation. Using your awareness now, to your feet, with your toes, let them go heavy, feel the souls of your feet soften against the sheets and with every breath, imagine a warm wave of calm like summer sunshine flowing through every fiber of your feet.

With every out breath, the wave, ebbs and flows but intensifies. Imagine it now as it flows upwards through your ankles and into your carbs. Feel the bed beneath them. But on the next in breath, air the so carefully, just tense the calf muscle just enough to say hello to it.

Then as you breathe out, relax, release the tension and be mindful of the difference between a tensed body and a relaxed body. Out breath after out breath, you release the day's tension, the muscles go soft, the fibers loosening and lengthening and you start to drift deeply and safely towards sleep.

The overthinking is quashed. That wave now, spreading onwards, moving up flowing through your knees and into your thighs. And small, be aware of the sensation on your skin of the sheets above and the bed beneath you. But as you breathe in, you ever so carefully, just gently tense the muscles and as you breathe out, you relax deeply and safely, floating further and further down.

The wave of calm now flows onwards through your hips, into your tummy and the small of your back. No need to tense here, but be mindful that with every out breath, the muscles, they are unwind, the tension melts away and you relax.

By focusing on these physical sensations, we are practicing evidence-based sleep hygiene.

We are giving the overthinking mind a new job, effectively boring the brain into a state of physiological recovery. The legs are heavy, the chest light, you sink deeper and deeper into the bed, signaling to your brain that you are safe and grounded. Imagine your thoughts now, they are like files on a computer screen, one by one, see yourself clicking close on each window, the screen becoming darker, quiet and still, relax and unwind and within this moment of pre-sleep. Imagine these words, you can whisper them to yourself silently in your thoughts.

I am safe, I am grounded, I am here.

My bed is a sanctuary, not a place for worry time.

I release the need to solve tomorrow's problems tonight.

And deeper and deeper, you feel yourself drifting.

Relax, feel your lungs fill with energy as you breathe in and then with every out breath.

Imagine all the moments of stress or tension of the day, just leaving it. The negativity, the worries as if caught by a gentle breeze. Imagine seeing them like a dark grahamers. They twist and tumble, they evaporate, they dissipate, disappearing from thought, from memory.

And then once more, in the beauty of your mind, I am safe, I am grounded, I am here.

My bed is a sanctuary, not a place for worry time.

I release the need to solve tomorrow's problems tonight.

Further and further down into a blissful night sleep. Knowing your subconscious will take care of you, watch over you. To awaken at the right time in the morning, feeling refreshed, focused and ready to live your potential. And within this moment of stillness, here are your three daily caring tips.

One, the micro rest. Tomorrow, find three sixty second windows to just breathe. It prevents the burn out that leads to nighttime overthinking. Two, the digital sunset.

Aim for a two minute tech fast before bed to stop the digital spiral. And three, protein before bed. If you wake at 3am with a racing mind, it may well be a blood sugar dip. A small protein snack can sometimes act as a 3am wake up fix.

Now feel your breathing. Connect with it intimately. The in breath, the pause, the control of the out breath. Drift now my friend.

Deeply and safely. Thank you for trusting me with your rest. For more sleep hypnosis and panic attack release, do subscribe, hit that notification. There's a back catalogue of 2,300 shows to explore and enjoy.

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