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17: Trouble Falling Asleep? Try this Meditation.

Have you ever laid awake at night because your mind can’t stop going a thousand miles a minute? Us, too. This week’s meditation is to help calm your mind so you can catch your Z’s in peace.


Think meditation is hard? Do me a favor, take a slow deep breath in and now breathe out. Congratulations, you just meditated. Hi, I’m Krystal Jokosky and this is Breathe In, Breathe Out: A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it. 

Welcome to Breathe In, Breathe Out. I’m Krystal Jakosky. I’m so glad you’re here. Last week, we did a guided meditation and this week I just feel like I want to do another one. 

I’ve had people talk to me about just struggling to get to sleep. So I thought I would do a little guided meditation to help everyone relax and let go. So I hope that you have the best, most wonderful, delightful cocoon created for you to just curl up in bed and start relaxing.

If you have a noise maker or if you need to make sure the shades are drawn, whatever that helps you feel more ready for a good night’s sleep. Get that buttoned down and tucked away and get in the most comfy position you can. And then we’re going to just start with taking a nice deep breath in through the nose and out through the mouth. Do that again. And out. 

Feel your body just start to let go knowing what is coming as you take another deep cleansing breath in, up through the nose, to the top of the head. And then out. When you breathe in all the way up there, you can just feel the top of your head tingle as it lets go of the stress you’ve been carrying. 

And again, that oxygen comes in, it fuels the mind and yet in this moment, the mind just gets to relax and let go. It knows it’s taken care of. It did a good job for the day. Functioning, moving, getting things done. And now it’s time to let go, release, relax and rest.

So you breathe in again. You can just feel it all the way through your entire brain. Everything just relaxes, like a blanket tucking it in for the night. You breathe in deeply and as you exhale, you let go of the day. You let go of the stress. You let go of those thoughts that swirl, they all just tuck in nice and calm. 

Another deep breath and you feel all of those muscles around your face and your ears. All those muscles that help you express your emotion and your thoughts throughout the day. The furrowed brow, the excitement, the joy. All of those muscles get to just let go. No more work to be done. Just a moment of recuperation. Let it go. Your head sinks into the pillow.

Take another deep breath right into that spot where your neck and your head come together, where your neck supports all of those muscles that it takes to keep your head up. With each breath, those muscles just release. Your head is fully supported by that pillow. Your neck doesn’t have to work anymore. It’s time to let go. A deep breath. 

We move down your neck and out your shoulders, where you carry the weight of the day. Maybe you want to tense them up just a little before you completely release every bit of stress and tension. It all melts off. Disappears, it’s gone. As you continue moving down, your biceps, your elbows, your forearms, and your hands. Every bit of your arms. They just let go and you sink into your mattress.

Your next deep breath you feel your chest expand, your rib cage opens up while your lungs accept that air and you feel it relax as it comes back to that resting space. Feel your belly expand on the next deep breath and then it goes back in where all of that digestion is, all the food that you’ve taken in and nourishment for the day. 

It’s time to just release. Enjoy resting. Give a little love to that belly. All the work it does, before you move down your hips and your butt. There’s so much that we carry in our backsides. The muscles that connect down to our thighs help propel us through the day. Take a deep breath in and out. Just let it all go. And another deep breath in as you continue down your thighs, your knees, your calves. How amazing. How relaxed. You get to be in this moment.

Another inhale down your ankles, your heels, your arches. All the way out your toes. Your whole body is so relaxed. It feels so good. This is perfect. Another deep breath in as you sink away to a restful slumber. 

Your opportunity to rejuvenate and heal. Body, heart, mind and soul, all relaxed and at peace. You drift away, grateful for the wonderful, relaxed feeling. For the recuperation this opportunity brings. You fall off with gratitude in your heart for the day that you’ve been through. Sleep well. And when the time comes, you will awake refreshed and ready to tackle a new day. [/read]

Breathe In, Breathe Out is a weekly mindfulness and meditation podcast hosted by yours truly, Krystal Jakosky. Each week, we’ll release a brand new lesson or meditation focused on helping you navigate your life by giving YOU the tools to become your own healer.

Breathe In, Breathe Out is available now – wherever you get your podcasts.