A (0:00)

Get Sleepy is a production of Slumber Studios and is made possible thanks to the generous support of our sponsors and Premium members. If you'd like to listen ad free and access weekly bonus episodes, extra long stories and our entire back catalogue, you can try out Premium free for seven days by following the link in the episode notes. Now a quick word from our sponsors. So good, so good. So good.

B (0:31)

New Year New Gear Thousands of fresh active styles are at Nordstrom Rack stores now. Save on top brands like Nike, Puma and free people starting at just $35.

A (0:42)

How did I not know Rack has Adidas? There's always something new.

B (0:45)

Plus join the Nordy Club to shop new arrivals first. Unlock exclusive discounts and more. Great brands. Great prices. That's why you Rack this episode is brought to you by State Farm. Listening to this podcast Smart move Being financially savvy Smart move. Another smart move Having State Farm help you create a competitive price when you choose to bundle home and auto bundling. Just another way to save with a personal price plan like a good neighbor, State Farm is there. Prices are based on rating plans that vary by state. Coverage options are selected by the customer. Availability, amount of discounts and savings and eligibility vary by state.

A (1:28)

Hey everyone. Welcome to Get Sleepy where we listen, we relax, and we get sleepy. As always, I'm your host Thomas. This is a bonus episode befitting of the upcoming turn of the calendar, the start of a fresh new year. I wish you and your loved ones a happy and healthy one and I really hope you enjoy listening tonight. Our meditation was beautifully written by Ann and it's particularly helpful for those of you going through a change in your life. It might be something related to your career or perhaps moving to a new place. Passing from the old year to the new can also feel like a transition. For some of us, it's a moment to make changes in our lives. Perhaps the coming year will will be a fresh start as you open the door to something new. Whatever kind of change you're going through, this meditation will help you navigate it. We'll start with a simple body scan. Practice to settle your nervous system so you're ready for a good night's sleep. Throughout the meditation, you'll have the chance to fully experience the emotions and thoughts surrounding this transition. This is a great way to sort through any confusion or uncertainty that you may be feeling. Plus, it's nice to pause and just check in with how we're doing and what we're feeling, especially during those times in life when many things are in flux. Will also explore the three stages of change. By moving through these stages, we can enter that something new with more ease and confidence. So let's get started. First, make yourself nice and cozy in bed. Place your pillows exactly where you want them and shift around until your body feels just right. Then take a deep breath in and let it out. If you haven't yet done so, close your eyes. Without any judgment and without trying to change anything, notice where your energy and attention is focused. For most of us, settling down at the end of the day takes some time, so be patient with yourself. It's normal to have lots of thoughts at bedtime and for your attention to go from here to there. For the next few moments, don't force your mind to do anything. Just notice what it's like to have the mind you have right now. When our minds are active, it can be helpful to consciously move our attention towards any sensations in our bodies, since our bodies can't help but be in the present moment. So let's take some time to do just that. Notice what parts of your body feel most active. In other words, where you feel more energy or sensation. Many people tend to notice a lot of sensation in the soles of their feet or the palms of their hands. That's because these areas of the body have a lot of nerve endings. Without moving your feet or hands, just notice what sensations you feel and pay attention to any other parts of your body that feel very alive or active. When you notice your attention wander or your mind start to go into a story about a sensation that you feel, remember that that's normal, and then consciously move your attention to the direct experience. Feeling the sensations. What are the sensations like? Tingly, perhaps, or maybe another word comes to mind. Dull, Bright, Moving. Still, Notice where your attention is. Without any judgment, practice bringing it back to the sensations in your body. Now bring your attention to an area of the body that hasn't been explored yet. An area where there is less obvious sensation. Perhaps the tip of your nose, a knuckle on your left hand, or a shoulder blade. Pick an area and see if it's possible to perceive just a flicker of sensation. Then bring your attention to another unexplored part of your body. What can you feel there? Now zoom out and see if it's possible to perceive sensation throughout your entire body. Your whole body alive with sensation, energy and attention in the present moment. Physical sensations often go hand in hand with our emotions. When we're upset, we tend to clench. When we're at ease, our bodies reflect that too, by softening and releasing Tension. So now let's explore what it means to be in transition and how to transition. With grace and ease, You can allow the sensations in your body to drift into the background. Bring your attention to the journey you're on right now or the one you're about to embark on. Even if the path ahead seems unclear, that's okay. Our stories often unfold and become clear as they happen. So when you think about this journey, what comes up for you? Excitement? Fear? Or maybe it's something else. Confidence? Hope? Hesitation, or eagerness. Whatever you notice is perfectly okay. See if it's possible to also feel whatever emotion arises in your body. You might feel it as a flutter in your stomach, a wave of ease washing over your legs, or a lightness in your chest. Then simply notice what your mind has to say about it all. Something like, yes, this feels right. Or maybe, can I do it? Or how do I even start? Whatever thoughts and feelings you're having are completely normal. Every transition begins with an ending. Sometimes endings are abrupt and unexpected. The sudden loss of a job or the end of a relationship. Other times, end endings are slow to come so so that it can take years to realize something is over, that something has ended. A mindset that you realize you no longer have something you loved at one time that no longer feels that important to you, or a dream or goal that you no longer feel motivated to achieve. It can be difficult to accept things coming to an end, even if it was our choice to make it that way. But acceptance of whatever is ending, whatever it's time to let go of, is essential. Acceptance allows us to evolve into the next version of ourselves. So now take a moment to reflect on whatever it is that has ended or is in the process of ending, or that you feel called to end in order to take the next step. See if it's possible to stay open to whatever arises, rather than actively trying to think your way to an answer. Stay connected to the sensations in your body as you explore this first stage of any transition. The end. The next stage has many names. The neutral zone, the transition zone. The space in between, limbo or the unknown. This is the phase in which you've let go of the past, but you don't yet know what's next. Most of us struggle with not knowing what our future will hold. Often we'll work tirelessly to get that coveted clarity. We'll even try to force ourselves into some next step just for the sake of figuring it out. But doing this can actually lead us towards the opposite of what we want. It prolongs our stay in the Neutral Zone rather than moving forward. The challenge is to learn how to stay in that zone for just as long as we need to, until we're ready, truly ready, to move forward. This is the time when it's most important to pause, reflect, and be patient. A caterpillar doesn't become a butterfly overnight. Like caterpillars and other creatures. We go through our own metamorphoses all the time. And these transformations require extended time in a place where we can't see the future all too well. But this phase of transition isn't all bad. It can actually be quite fun. Freeing. That Neutral Zone presents us with a blank slate upon which we can brainstorm, ideate, and experiment. This is the ideal time to learn from the journeys of other people and pay attention to what we ourselves feel. Often, if we really throw ourselves into the Neutral Zone, we get clarity on what's next without any effort at all. If you're still in the place of processing an ending, it's likely this phase is waiting for you on the other side. But if all this talk about metamorphosis and not knowing sounds familiar, you are likely in the Neutral Zone. If this is you, take a moment to give yourself some compassion. This isn't an easy place to be, especially in a world that demands we pull ourselves together or get on with things. But I'm going to suggest that you take this moment to let yourself know that there is no rush to have it all figured out. It's okay not to know. The last stage of transition is the new beginning. This stage is only possible after we've processed our endings and sat in the quiet of the Neutral Zone. The new beginning is the opening of the cocoon where a colorful butterfly is revealed. It's the coming of spring after a series of long, cold winter days. All three stages, the ending, the Neutral Zone, and the new beginning, are equally important for our evolution. Without any judgment, take a moment to reflect on where you currently land in the process of transition. Are you still working on letting go of something, of exploring what needs to end? Or are you currently in the Neutral Zone, sitting with a little uncertainty? Or are you in the new beginning phase, where you're sensing more clarity and embarking on a new venture? There is no doubt about it. Transitions are not usually simple and straightforward. It's not always easy to take the initiative and to end something that's not working, to let go of a belief you've had your whole life, or to accept an involuntary loss. It's often Challenging to accept not knowing and to experience yourself as a person without that thing you used to have, or simply as a new person in general. And as much as starting something new can feel exciting and enlivening, it can also be stressful and maybe even a little scary. Transitions take courage and strength, but you've done it before. Take some time to think about past transitions that you've successfully navigated. Include ones that felt rocky or even felt negative for a while until you got some perspective. All the transitions you've undergone have helped shape the complex, beautiful, ever evolving person that you are today. As this meditation transitions towards its ending, and as you make your way towards a deep, peaceful sleep, take a moment to reflect. Think about the beauty that's present in your life right now. Endings can feel frightening, but hopefully you can see that on the other side of all your fears. There's also a sense of freedom. Letting go can feel counterintuitive sometimes, but it's often just the thing you need in order to evolve into a new version of yourself. There is beauty in letting go. There's beauty in the clouds finally releasing their heavy vapor, creating a rainstorm. There's beauty in the trees dropping their leaves one by one as the temperatures cool and winter begins. And your ending, whatever it is, can also be beautiful. When you're in the in between. It's only natural to want to rush towards a new beginning, to get past winter and enjoy spring, to rush through what feels uncomfortable so that you can relax and have fun. But there is beauty in where you are right now, even if it doesn't really feel like it. There is beauty in this place of uncertainty, of murkiness, of mystery. Heavy rain can be intense, but instead of staying inside and waiting for it to pass, what if you went outside, surrendered? What if you fully embraced the intensity of this moment of your life? New beginnings can feel uncomfortable at first. Like trying on an outfit, a style you never wear. You might be tempted to take it off right away and go back to what you were wearing before, But you'll find that it no longer fits. And that's okay. There's beauty in that, too. You will find your way in this new world, like a little flower bud emerging, seeing the sun for the first time. Wherever you are in your transition, know that it's perfectly okay. It's allowed to feel difficult. And it's also allowed to feel beautiful. May your transition unfold in the sweetest of ways, and may the new year bring you everything you desire.