← Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Detaching From Our Worries Before Sleep | Sleep Hypnosis For Anxiety
00:50:22
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Hi, I'm Jessica Porter, and welcome back to Sleep Magic, a podcast where I help you find the magic of your own mind, helping you to sleep better and live better. Hi, everybody.
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Thank you so much for being here.
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Thank you for taking your own health and wellness and sleep.
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I don't want to use the word seriously, it's so heavy.
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But thank you for being intentional about it. Thank you for being intentional about using
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your mind, because that's what we're all learning how to do.
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So thank you for being here, for doing this, spreading the word, and just being part of this experience with me. So tonight, detaching from our worries. Someone asked me to do an episode on this a while ago, and I remember thinking it was such a good topic because it's something so many of us experience. It can become such a familiar pattern. So obviously, we have concerns about our lives, about the people we love, about the world at large. And those thoughts can create tension in your body, and then that tension creates more thoughts. And before you know it, the mind and the body are feeding into each other, reinforcing the whole experience. And if that loop goes on for a while, it can start to feel like that's just how things are. Like worry has a kind of momentum to it, something that's always running in the background, even when you're trying to rest. And of course, that makes it much harder to sleep. So I want to pause here for a moment because there's something important to understand, which is that worrying is not the same as caring. It's completely natural to care. Of course it is. But it's also possible to care deeply without getting tied up in that constant state of tension. And sometimes there's even a belief that if we stop worrying, we're being careless or not paying attention, but that's not really the case. In fact, when you begin to relax, even just a little, it allows a different part of your mind to come forward, a part that can find perspective, that can begin to sort things out more quietly. And often that's when things start to feel a little lighter. So this isn't about forcing anything away. It's just about introducing the idea that it might be possible to step out of that loop, even briefly, and give yourself some space. So tonight, we're going to explore that together and begin to form a new relationship with our worries. Before we begin, our only ad break, which makes this free content possible to listen ad free. Follow the link in the show notes. You know, we spend a lot of time here learning how to let the day go, softening the body, quieting the mind, creating that space where rest can begin. And I really believe that those things are what matter most. But sometimes a small detail can support that process and for me, turned out to be my bedding. I recently switched to the bamboo sheet set from Quince and I felt the difference immediately. They're incredibly soft, almost silky, but still light and breathable so you don't overheat. It just makes getting into bed feel like a softer landing at the end of the day. Quince has everything you need for a bedroom refresh, from airy sheets to lightweight duvet covers, all designed to feel light and comfortable through the night. And what really surprised me was the price. It feels like luxury bedding, but it's 50 to 80% less than similar brands because they work directly with ethical manufacturers. Refresh your everyday with luxury you'll actually use. Head to quince.com sleepmagic for free shipping on your order and 365 day returns. Now available in Canada too. That's Q U I n c e.com sleepmagic for free shipping and 365 day returns. Quince.com do
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If you're listening to this, you know that podcasts can bring rest and relaxation when you need it most. And if you have kids in your life, you could use those moments even more during the day. I'm Marshall, co host of Tumble, an award winning science podcast for kids and their families. Tumble explores stories of science discovery starting with kids own curiosity. With over 200 episodes covering everything from animals to document dinosaurs, space and even cats. You'll hear stories about how science really works told by the scientists themselves. We've heard from families all over the world that kids and parents alike love listening to Tumble together during car rides or just hanging out at home. And for many kids, it's part of their nightly routine, whether they're winding down for bed or listening before falling asleep. So take a moment to search for Tumble Science podcasts for kids wherever you get your podcasts to add a moment of rest and curiosity to your day.
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Good sleep is everything. That's why Ollie's Science Back support is made with a blend of melatonin and L theanine for both kiddos and grown ups. So when your mind won't switch off, you've got something that can help erasing thoughts and restlessness. Nights won't stand a chance. Find Ollie Sleep Solutions for the whole family@ollie.com that's o l l y.com so
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get yourself into a safe and comfortable position. And let's begin.
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Just allow your eyes to close easily and gently. And now bring your awareness to your breathing. Just let your breath be normal and natural, but your awareness. We're reeling in your awareness from the day, reeling it in from the outside world. World. And just bringing your awareness to your breath. Just to rest on your breath for a moment. Good. Good. Now let's bring your awareness down into your left hand, specifically your left thumb. You're becoming very good at focusing your awareness, so it feels easy to bring your awareness down into your thumb. Just imagine your thumb now is getting nice and relaxed, nice and heavy. And now bring your awareness to the tip of your thumb, the pad of your thumb. There's a lot of nerve endings at the end of your thumb. It's actually a little spiral. Every fingerprint is a spiral. And we make an energy exchange with the world through our fingers. Energy moving in, energy moving out as we feel and sense and touch the world. So just imagine that spiral at the end of your thumb opening up, opening up. Now bring your awareness into your ear, index finger, and down into the fingertip as your index finger becomes nice and heavy, relaxed and heavy. Good. As you bring your awareness now down into your middle finger, opening up that little spiral in the fingertip of your middle finger. And now as your awareness moves down your ring finger, down into the fingertip of your ring finger and now into your little finger. Just bring your awareness all the way down into the fingertip of your little baby finger. Good. And now I'd like you to bring your awareness into the palm of your hand. The palm of your hand is a bigger vortex or spiral of energy. Your palm opens to the world and receives energy from people and things. Your palm is always sensing, touching, connecting. And tonight we're going to release energy from your left palm. As you imagine all the tension that may have built up in your body today, releasing through your palm any tension you may be carrying in your head, any worries or troubles you may have been carrying in your mind. Just imagine them traveling down into your left arm and down into the palm of your hand, releasing out into the world. Now, any tension you carried on your shoulders today, burdens you carried, responsibilities you felt, imagine them dissolving and running down your left arm and out through your palm into the bed and down into the floor, down into the earth. If there was any tension you carried in your chest today, emotional stress or protection or withholding, allow it all to come together at your heart. And now imagine it pouring down into your left arm and out the palm of your hand. It feels so good to release all this energy as it moves down through the bed, into the ground and deep, deep into the earth. Notice any energy you carried in your gut today, any holding or doubting or attempts to control the world, attempts to control the people around you. Let all of that tension in your gut move up and then over into your arm and down, down into the palm of your hand, where it releases down through your bed into the floor, deep, deep into the earth. And any tension you felt in your legs today, the pressure to move quickly, to adapt to your environment, to keep up with other people, let it all come up over into your left arm, running down into your palm, out your palm, into the bed, the floor, down deep into the earth, and any tension that may be hanging out in your right arm. Perhaps you felt you needed to carry things for yourself, for other people, physically or metaphorically. Allow that energy to move over into your left arm as it goes down, down, out through your palm and into the earth. And as you imagine this energy moving down, down, your left arm is feeling heavier and heavier. It feels so nice to allow your arm to get nice and heavy as you notice that your torso is feeling heavy on the bed, your pelvis particularly heavy on the bed, your head sinking further and further into the pillow, And your arm is feeling so heavy, in fact, that it feels as if you couldn't it let lift it if you tried. Of course you could lift it if you really wanted to, but just like you used to do with your eyelids, I'd like you to imagine that you cannot lift your arm. And in a moment I'm going to ask you to imagine lifting your arm. But notice that it works, will not lift off the bed. It will remain heavy, heavy, heavy. So now Imagine in your mind that you're lifting your arm and yet your arm remains stuck to the bed or whatever it's lying on in your imagination. You're lifting your arm and yet you cannot lift your arm. Beautiful. I know it's a weird little trick, but it's taking you deeper and deeper into hypnosis as you allow your whole body to feel heavy on the bed. Every muscle, every nerve, every fiber of your being, feeling loose and limp and relaxed. And as your body is relaxing, your mind is relaxing. And as your mind is relaxing, your body is relaxing. And as your body is relaxing, your mind is relaxing. And all the sounds around you are taking breathing deeper and deeper. Bring your awareness now to the sounds going on around you and let them take you deeper. Good. I'm sure there are things that you have concerns about in your life, maybe things you think about on a regular basis. Perhaps you have concerns about your family members. So I'd like you to imagine the concerns you have about your family members. Let yourself feel that concern. Feel that concern for a moment. Really let it exist inside of you as a feeling. How big is it? Does it have a shape? A color? Imagining this worry or concern about your family members, no matter how it presents itself, I'd like you to now imagine shaping it into a ball. Imagine pressing this worry down into a ball, tight and compact. And now the worry is a sphere that's dark and dense, the size of a baseball. Now set this worry down on the ground. Now I'd like you to imagine your worries about other loved ones, like your friends or co workers. Feel those concerns in your body and mind. As you let yourself feel this worry about these people. Imagine its shape, its size, its color. There's no right or wrong, no judgment. Just allow that worry to present itself. And now imagine pressing it down with your hands into a ball. Allow yourself to shape these worries about your other loved ones down into a ball. Pressing it down, down to the size of a baseball. A dense, dark baseball. Good. And now put that ball aside next to the other one. And now I'd like you to imagine the cloud concerns you have about yourself. Worries that you may have about your future, your health, your finances, your relationship, even things you may be carrying from the past. Feel these concerns. Feel them in your body. Notice the shape, the size, the color of this concern for yourself. Really let it be. This is energy that you carry around inside your body. But now we're taking this worry and pressing it down into a ball. Whatever it takes to press this energy down into a Third dark, dense baseball. Good. Pack it hard and then set it down on the ground with the other two. Huh? As the sound of my voice takes you deeper and deeper into relaxation. You're doing great. And finally, I'd like you to check in with your worry about the world. Feel your concern about the world. Notice this concern, this worry. Notice its shape, its size, its color. This is also energy that you've been carrying around inside of you. And now, like before, I want you to grab this energy and press it down, down, down into a dark, dense baseball. Good. Pack it down tight and place it next to the other three balls. It feels nice to have your worries outside your body. Well done. Imagine that you place all four balls into a knapsack that you place on your back. As you look up ahead of you, you see a trail and you begin walking on the trail. As you enter a beautiful pine forest, The trees are so tall, swaying almost imperceptibly in the breeze. As you walk through the forest, you come to a clearing. And in the clearing, there's a temple. It's a beautiful temple made entirely of wood, with a roof that curves up at the sides. It's been here for thousands of years. It's a place where people come to find peace and calm. As you enter the temple, you feel the coolness of its shade. And the height of its ceilings. Everything is quiet. You notice that on the altar is a large golden chest. It's made of pure gold. And has inlaid pearl and precious stone. This is a worry chest and it's been here for thousands of years, handling the worries of people all over the world. In the roof of the temple is a skylight and a beam of sunshine comes through the roof, illuminating the golden trees chest so that it's sparkling. Everything placed into this chest receives all of the energy and wisdom,
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love
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that has ever existed in this temple. It contains all the wisdom of the holy people who have lived here. The lid of the chest slowly opens. And you see its empty golden interior. It's beautiful, Radiant. Ready? You take off your knapsack, open it up and pull out the first ball containing all your worries about your family. Hold the ball for a moment and connect with its energy. And now place it in the worry chest. Now remove your ball of worry about your friends and other loved ones from your knapsack. Hold it for a moment, connect briefly with its energy, and now place it safely in the worry chest. As you reach into your knapsack, you pull out the ball of worry about yourself and your life. Hold this ball for a moment, connect with its energy briefly and now place it in the worry chest. Finally, you pull the ball of worry about the world from your knapsack. Hold this final ball briefly connecting with its energy so that you can release it into the worry chest. As you look down on these four spheres and the worry chest, it feels good to see them here. They're now in the shimmering golden magical chest in a safe and beautiful temple. The lid of the worry chest closes slowly. You notice a golden key attached to the lid. You take it from the lid and insert it into the lock on the front of the worry chest. Your worries are safe and sound now, Being worked on by the great and ancient power of the temple. Problems are being solved. Love is being applied. Wisdom is being received. You place the key in your knapsack. You walk around the temple now and arrive at a wooden deck at the back. From this deck, you see that the temple is high on a mountain, much higher than you realized when you began your journey tonight. It overlooks an immense green valley surrounded by snow capped mountains. The sky is clear and the air is fresh. You notice a stone path leading several, several feet down the mountainside, ending at a natural hot spring. As you walk down this path, There are 10 steps. And with every step you take, you go deeper and deeper into relaxation. 10, Nine, Eight, Seven, Six, Five, Four, Three, Two, One. You've arrived at the hot spring. It's the size of a large Jacuzzi surrounded by rock. The water is so warm that steam is rising up from the surface. Steam smells like natural minerals. And there are big fragrant pine trees all around. You put down your napside, take off your clothes and let yourself slip into the hot spring. You notice a natural rock ledge jutting out from the side and you sit on it. As you immerse yourself in the warm, warm water, going deeper and deep, deeper, You are receiving the healing power of the hot spring. You go deeper and deeper, Knowing that your worries are in the golden box being handhold by forces greater than you. Forces deeper than you, Forces older than you. As you go deeper and deeper, You feel secure, Content. And peaceful. The sky is getting dark now. The air is cooling off. You stand up on the rock ledge and climb out of the hot spring. On one of the rocks is a fluffy towel and a luxurious bathrobe. You dry yourself off and put on the robe. Pick up your knapsack with the golden key in it. And you walk through the pine trees up to the temple, which is glowing with candlelight. As you enter, you see the golden worry box glinting in the moonlight. There's a door on the left. You open it and see a bed inside. This is where you sleep tonight. Near the golden chest. Where your concerns are being handle by powers greater than you. Safe and sound. In the temple on the mountaintop. Place the golden key on the table next to the bed. It's there if you need it or want it. In the morning, You crawl in bed where it's soft. Snuggle under the blankets. The door closes. You relax into the darkness as. You drift. And float. And dream. Sa. Sam.