Sleep Better Now | Anxiety Release & Deep Mind Relaxation

If you're struggling to sleep better now, or if racing thoughts are keeping you awake, this session is your permission to let go. We are going to focus on anxiety release and deep mind relaxation to help you release worry and rest your mind. You've done enough for today. It's time to settle your nervous system and drift into a deep restorative sleep.

You deserve it. My voice is here to guide you home. Welcome to calming anxiety. I'm your host Martin.

As a clinical hypnotherapist and former paramedic, I understand the physiological need for deep rest. This show is designed to help you find your centre. If you need deeper recovery, come over and check out my anxiety circuit break at calming anxiety.fm. Now let's prepare your body for sleep.

I'll take it that you're in bed, restless, but wishing to drop off, the lights are off, the pillow is warm and comfy. To sleep better now, we must signal to the brain that the day is over. We'll use a rhythmic sleep ladder to slow your heart rate. This is my personal favourite.

You start now. You'll inhale for three seconds. Hold for two. Then exhale for five.

If you get lost, just smile to yourself for being human. Then come back to the count. In for three, hold for two. Then out for five.

As the mind and body relax slightly deeper. Over the next few minutes, we'll extend the count. Then now try breathing in a little deeper in the hairl for four. Hold for two.

Exhale for six. With every mindful out breath, imagine the fibers around your shoulders, your neck, your jaw, loosening and unwinding. An almost weighted feeling to your body helps you sink deeper into the bed. You are safe.

You're allowed to let go of the tension of the day. Breathe in for four. Hold for two. And out for six.

And allow yourself to drift deeply and safely.

Now let's go deeper still. Inhale for five. Hold for two. Exhale for seven.

Further and further down. Deeply and safely into a healthy balance night of sleep.

Deeper and deeper, counting the rhythm. This technique practiced every night before sleep helps you drift deeply, preps the mind in body and heart. I wonder how slow you could eventually breathe in home release.

Further and further down. Know your body sinking deeper into the mattress with every long controlled out breath.

And as you drift further down into a state of deep mind relaxation, visualize these words weaving into your subconscious. I give myself full permission to release the day and embrace the rest.

My bedroom is a sanctuary of peace and I am safe within this stillness. I am not my thoughts.

I am the calm space between them.

As my breathing slows, my mind finds its natural path to deep, healing sleep.

I am worthy of this rest and I wake up feeling renewed and balanced.

Deeper and deeper, you allow your consciousness to drift as if cradled gently softly.

You float ever further into mindful bliss and tranquility.

Relax, release and unwind. I give myself full permission to release the day and embrace this rest.

My bedroom is a sanctuary of peace and I am safe within this stillness.

I am not my thoughts. I am the calm space between them.

As my breathing slows, my mind finds its natural path to deep, healing sleep.

I am worthy of this rest and I wake up feeling renewed and balanced.

Further and further, more calm, more at peace, more in love with all that you are.

And within this moment, as you drift in and out, here are your three night tips for better sleep. One, the brain dump, before you lay down, write it to do list for tomorrow. Moving these thoughts from your head to paper allows your nervous system to stop scanning for tasks. Two, the three to one room.

Stop eating three hours before bed. Stop working two hours before bed and engage the digital sunset one hour before bed to sleep. Find three glimmers from your day, small miracles that made you smile. It shifts the brain from survival mode into rest mode.

Thank you for sharing your journey with me and falling asleep with me. You are now in a state of deep mind relaxation. Now my voice to fade as you drift further into the quiet. I am here whenever you need a moment of calm.

Sleep well my friend. Love all that you are and in everything. Be kind.