Ep.29 Meditation #15 for when you struggle with insomnia.

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Hello, and welcome to the Borealis experience. I'm

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your host Aurora, and I'm very happy to be spending some time

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with you today. Thank you so much for being here.

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I'm also very excited to announce that I'm currently

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researching and working on building a website where I will

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be posting my episodes and where you can also communicate with me

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and send in requests or reviews, post reviews, or raid or, yeah,

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have it a little more interactive. So I'm very, very

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excited about that, to bring the Borealis experience to a new

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level. Today's meditation is for when you have struggles,

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sleeping

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I want to say that I'm pretty blessed that it only happens

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once in a while. But when it happens, I think of people who

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struggle

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with it for months or years even. And I really wanted to

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come up with something very simple. Very good for you if you

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struggle with insomnia on a regular basis. As usual, if you

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are on medication, or currently seeing a counselor or

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psychotherapist, please continue going be open and talk about

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your new experience that you are doing with me here through

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meditation, but don't change anything when it comes to

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meditation unless your doctor advises you to. Okay. So find a

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comfortable seat or lay down onto your back. If this is the

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first meditation you're doing with me, please adjust your

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pelvis by feeling your sit bones when you are sitting in a

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comfortable seat or rolling on the ground. So you can kind of

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imagine your pelvis being a muesli bowl and you tip it out

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to the front.

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Tip the water out to the front or you bring the pelvis back,

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kind of round your lower back. And this is when we're kind of

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slouching. And when we meditate, we want the muesli bowl the

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pelvis to be slightly tipping to the front of the room so that

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your spine is automatically and without any effort straight. And

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then you can adjust your neck a little bit in tucking your chin,

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but not to make a double chin. But to elongate your neck

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muscles here. And then you can roll up your shoulders and press

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them back.

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And then keep them kind of relaxed, arresting, but a little

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bit pushing away from your ears downwards.

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And then it is totally up to you if you close your eyes or if you

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have your eyes open. Whenever I record meditation, or I do

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meditation by myself, I usually have my eyes closed, just to

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have sensations from the outside.

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not distracting me. If you choose to lay down on the

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ground, have your feet like maybe

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50 centimeters, like two feet apart. And

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the knees kind of opening up to the side and your arms are

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proximately 45 degrees away from your body, palms facing up to

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the sky.

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Very good.

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So if you found your position

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and also this is for people who don't struggle with insomnia,

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but just got curious about that topic, or know someone who's

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struggling with that, then please share with your loved

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ones, your friends, your acquaintances, because I found

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this to be very, very valuable.

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So you imagine yourself laying there in bed tossing and turning

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and maybe

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You have a partner and that person is snoring or happily

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asleep. I feel that makes it even worse when you're awake at

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night.

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On the other side, when you're alone and awake at night,

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when nobody is around, that can feel very scary too.

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So if it has anxiety that comes up, when you lay there, then I

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want you to focus on your breath.

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Because the breath as we said in previous episodes is your anchor

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is what brings you back into your body out of your mind.

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So you lay there and you just notice maybe how your chest or

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your belly is lifting the duvet

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and then it sinks back in

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and then up again, inhale

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and exhale

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very good.

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And I feel insomnia

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is

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something that wants to bring the awareness backs to

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unresolved

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feelings, thoughts, but most of the time Yeah, emotions that we

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carry with ourselves. So it is resentment, it is powerlessness,

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it is uncertainty,

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anger, sadness.

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All of the above.

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And just like when we meditate,

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when I can sleep at night,

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I try to bring my mind to a very peaceful place and tell it

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to be quiet and okay with those feelings. And that the next

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morning we can deal with all of the struggles that we want to

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face,

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but not a night

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and maybe you're not at the point where you know what is

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bugging you what keeps you awake at night, and that's okay too.

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Then again, focus on your body, your breathing, your blanket

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that is keeping you safe.

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And then all the problems can be solved or addressed the next

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morning

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come back to your breath.

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Feel your body all warm and relaxed

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a lot of the times when we are awake at night we think of the

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next day and

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how am I going to function because I had less sleep line.

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It's going to be terrible morning it's going to be a

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terrible afternoon and dragging my ass through the day. All

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these thoughts are valid, but don't bring you anywhere.

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So you come back to your breath and

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and just know that your body will

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give you the rest that you need

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and your mind will follow

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excuse me

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relax the muscles around your eyes your jaw

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and know that your physical body

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is the strongest tool you can control to ease your mind.

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So through breathing through good food and water intake.

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We can keep the body healthy and balanced. And in doing so, the

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mind is also clear, sharp

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and knows when to relax and knows when to be switched on.

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You can also come

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count your breaths, like we did in previous episodes. So you

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inhale a count of 512345, hold for a second

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54321 si exhale.

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And you can do that for, let's say two to five minutes.

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And that will take your focus from your racing thoughts

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into your body again to

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pound your breath for a couple of minutes now I will be silent.

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Beautiful

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another thing I like to do when I can sleep is

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that you imagine your thoughts being commands that are being

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sent into the universe.

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And you can imagine the universe being a taxi driver, and you hop

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into that taxi.

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And when you think about your thoughts that you were thinking,

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so far, when you're awake at night,

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you think about you telling the taxi driver

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I don't want to go down that road. I don't like this about my

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life. I don't like that person doing this.

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And the taxi driver just turns around and is like, Okay, well,

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those are the things that you don't want. But where do you

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want me to drop you off.

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And then your whole thinking pattern has to change. And

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that's

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very hard to do at the beginning and feels like going to the gym

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for the first time after a big surgery.

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But when you think about it, it really makes sense, does it not?

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So you lay in bed. And usually we think about all the stuff

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that is bugging us. But is that really going to bring us

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resolution and peace? No.

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So go into birds perspective and observe these thoughts. And now,

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when you're awake in bed at night, all alone, see how you

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can transform these thoughts into commands into what do you

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want. So if it is

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a problem you have with a person, you want resolution and

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peace, you want to be able to express yourself clearly. You

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want to be able to set boundaries.

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So you just sent that out into the universe. And again, if it

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sounds too esoteric, I'm sorry about that. But it is my way to

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help you out and guiding your thoughts.

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Controlling your thoughts, transforming your thoughts. But

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of course you do it however you want. I think you get the idea.

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If it is financial struggles,

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which a lot of people are going through right now with COVID.

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Then imagine yourself having all that money that you would like

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to have and imagine the comfort and security you would feel if

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you had it.

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So think again about the taxi driver and the command the

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request that he wants to hear. It has to be clear and specific.

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If you are struggling with health problems,

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then

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see what good that health problem has brought to you.

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And then imagine

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being healthy again and how it feels being healthy.

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Really feel your body being at ease. No pain

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in a relaxed,

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and what that pain that you might be experiencing now what

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it brought to you, maybe you had an open and honest conversation

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with a friend or with a relative. Or maybe you can see

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how caring your friend is now that you're sick and they

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helping you out and want to support you

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not to extend the sickness and the pain in order to get that

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attention. But every shitty situation also has one, at least

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one little good thing about it too. And sometimes we only see

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it

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down the road and the future when we look back, but we can

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also start doing it right now.

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So when you are awake at night, and you have these thoughts,

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focus in on the breath. Relax your body in the moment now and

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calm your mind in thinking of the things that you want in

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life. And not that you don't want. Don't think of

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helplessness, think of empowerment, and all the good

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things you're learning here with me that you can use to help

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yourself

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come back to your breath. Relax the muscles around your eyes.

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Maybe a big inhale and exhale.

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Very good. And now let that sink in.

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Thank you so much for being here with me and listening to my

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beloved podcast.

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The Borealis experience and your host Aurora. always there for

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you. Take good care of yourself. And I'll be out there sending

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out more content very soon. Bye bye