1
00:00:00,000 --> 00:00:07,600
If I fall asleep right now, that's 5 hours, 4 and a half by the time I actually drop

2
00:00:07,600 --> 00:00:12,960
off, and then you look again, and it's less.

3
00:00:12,960 --> 00:00:19,300
There's a particular kind of tiredness that only exists at this hour, bone tired, and

4
00:00:19,300 --> 00:00:20,300
wide away.

5
00:00:20,300 --> 00:00:26,920
For both at once, your body is heavy, your mind is bright.

6
00:00:26,920 --> 00:00:32,900
And underneath at all, the low harm of tomorrow, the day that you'll have to walk through

7
00:00:32,900 --> 00:00:38,320
on whatever sleep you manage to scrape together tonight.

8
00:00:38,320 --> 00:00:45,480
Each time you calculate the hours, you're running a small reset once again.

9
00:00:45,480 --> 00:00:50,800
Your nervous system doesn't know the difference between a deadline and a danger.

10
00:00:50,800 --> 00:00:54,280
It just knows you've asked it to be ready.

11
00:00:54,280 --> 00:01:00,100
So we're not going to try and fall asleep, trying is effort, and effort is the opposite

12
00:01:00,100 --> 00:01:01,100
of sleep.

13
00:01:01,100 --> 00:01:05,040
We're just going to stop counting.

14
00:01:05,040 --> 00:01:11,760
This is a meditation for sleep anxiety and clock watching, for the night when you lie there

15
00:01:11,760 --> 00:01:14,240
thinking.

16
00:01:14,240 --> 00:01:15,240
Welcome.

17
00:01:15,240 --> 00:01:18,040
This is calming anxiety.

18
00:01:18,040 --> 00:01:25,840
I'm Martin, clinical hypnotherapist, former paramedic, and next week I launch Anchored the

19
00:01:25,840 --> 00:01:33,960
app with the night time timers and the sleep sessions ideal for this moment.

20
00:01:33,960 --> 00:01:37,680
Now find that comfy moment.

21
00:01:37,680 --> 00:01:39,720
Let the phone go dark.

22
00:01:39,720 --> 00:01:43,440
Let your head feel heavy on the pillow.

23
00:01:43,440 --> 00:01:48,000
And if you can, turn the clock away from you.

24
00:01:48,000 --> 00:01:58,800
Let's begin focusing on the breathing, just the simple act of being mindful of the almost

25
00:01:58,800 --> 00:02:09,200
hypnotic rhythm, the rise, the pause, and form of each and every breath.

26
00:02:09,200 --> 00:02:17,520
Let's leave five breaths in, five breaths out, that coherence breathing.

27
00:02:17,520 --> 00:02:19,520
Ready?

28
00:02:19,520 --> 00:02:21,800
Breathe in through the nose.

29
00:02:21,800 --> 00:02:29,040
Two, three, four, five, out.

30
00:02:29,040 --> 00:02:35,440
Two, three, four, five.

31
00:02:35,440 --> 00:02:44,680
One, two, three, four, five, out.

32
00:02:44,680 --> 00:02:54,480
Two, three, four, five, excellent.

33
00:02:54,480 --> 00:02:59,640
This time let the body get even heavier with each out breath.

34
00:02:59,640 --> 00:03:04,440
Let the mattress take a little bit more of your weight.

35
00:03:04,440 --> 00:03:07,480
Let's do one more round.

36
00:03:07,480 --> 00:03:13,720
Breathe in 2, 3, 4, 5 out, 2, 3, 4, 5.

37
00:03:13,720 --> 00:03:22,360
Breathe in 2, 3, 4, 5, Breathe out 2, 5, Breathe out.

38
00:03:22,360 --> 00:03:42,240
Breathe in 2, 3, 4, 5, Breathe out 2, 3, 4, 5, and relax.

39
00:03:42,240 --> 00:03:44,360
Ever deeper.

40
00:03:44,360 --> 00:03:48,680
And if your mind wanders off to tomorrow, that's fine.

41
00:03:48,680 --> 00:03:51,440
That's what minds do.

42
00:03:51,440 --> 00:03:55,240
Let's do another round.

43
00:03:55,240 --> 00:04:10,860
Breathe in 2, 3, 4, 5 out, 2, 3, 4, 5.

44
00:04:10,860 --> 00:04:30,500
Breathe in 2, 3, 4, 5, Breathe out 2, 3, 4, 5, and relax.

45
00:04:30,500 --> 00:04:32,220
Let the count go.

46
00:04:32,220 --> 00:04:35,980
Let the breath find its own way.

47
00:04:35,980 --> 00:04:40,020
Notice how the rhythm carries on by itself.

48
00:04:40,020 --> 00:04:43,460
Be a little slower than it was.

49
00:04:43,460 --> 00:04:45,700
You are safe.

50
00:04:45,700 --> 00:04:48,060
You are here.

51
00:04:48,060 --> 00:04:54,500
There is nothing to fear right now.

52
00:04:54,500 --> 00:05:02,540
Now extend your awareness and truly feel the rhythm of your breathing with your thoughts,

53
00:05:02,540 --> 00:05:05,140
with every out breath.

54
00:05:05,140 --> 00:05:15,300
Allow yourself to drift ever deeper, further and further down.

55
00:05:15,300 --> 00:05:23,180
With every out breath, that sense of relaxation flows over you, over your forehead, softening

56
00:05:23,180 --> 00:05:30,020
the space between your eyes, down through your jaw, through your neck, down through the

57
00:05:30,020 --> 00:05:31,780
shoulders.

58
00:05:31,780 --> 00:05:33,780
Relax now.

59
00:05:33,780 --> 00:05:37,900
Further and further.

60
00:05:37,900 --> 00:05:43,740
And simply see these words in your thoughts as I say them.

61
00:05:43,740 --> 00:05:51,500
Allow them to float, to become part of all that you are.

62
00:05:51,500 --> 00:06:03,220
Lying still in the dark is already doing me good.

63
00:06:03,220 --> 00:06:11,500
I do not have to count the hours.

64
00:06:11,500 --> 00:06:23,620
I release the need to sleep and sleep comes closer now.

65
00:06:23,620 --> 00:06:50,540
I have been tired before and I have always been okay.

66
00:06:50,540 --> 00:06:54,340
I am calm and I am heavy.

67
00:06:54,340 --> 00:07:01,820
I am warm and I am drifting.

68
00:07:01,820 --> 00:07:12,460
Now feel the weight of the day, all of it, everything that you have carried here and let

69
00:07:12,460 --> 00:07:14,740
it drop.

70
00:07:14,740 --> 00:07:22,180
Leave it behind to pick up tomorrow.

71
00:07:22,180 --> 00:07:28,340
Relax ever deeper.

72
00:07:28,340 --> 00:07:30,340
I am safe.

73
00:07:30,340 --> 00:07:37,700
I am here.

74
00:07:37,700 --> 00:07:50,100
I have been tired before and I have always been okay.

75
00:07:50,100 --> 00:08:02,140
I release the need to sleep and sleep comes closer.

76
00:08:02,140 --> 00:08:07,220
Take with you when you wake up and for tomorrow night.

77
00:08:07,220 --> 00:08:10,980
Here are your three daily caring tips.

78
00:08:10,980 --> 00:08:19,540
One, turn your clock or phone to face the wall and put your phone out of arm's reach so

79
00:08:19,540 --> 00:08:24,780
that checking the time stops being an option rather than a decision.

80
00:08:24,780 --> 00:08:31,260
Two, if you are still awake after about 20 minutes, get up.

81
00:08:31,260 --> 00:08:37,580
Put somewhere dim and boring, if only for 10 minutes and then go back to bed when you feel

82
00:08:37,580 --> 00:08:39,300
sleeping.

83
00:08:39,300 --> 00:08:45,900
And three, keep the same wake up time tomorrow, whatever happens tonight.

84
00:08:45,900 --> 00:08:50,900
A steady morning does more fuel sleep than a long lie in ever will.

85
00:08:50,900 --> 00:08:56,660
Thank you for spending these 10 minutes with me my friend.

86
00:08:56,660 --> 00:09:00,220
If sleep hasn't come yet, that's okay.

87
00:09:00,220 --> 00:09:05,780
You've spent 10 minutes resting instead of calculating and your body has taken more

88
00:09:05,780 --> 00:09:08,740
from that than you know.

89
00:09:08,740 --> 00:09:10,940
Time to drift off now.

90
00:09:10,940 --> 00:09:16,700
No need to come back into the room if you're listening late at night.

91
00:09:16,700 --> 00:09:23,300
If this is during the day then gently open your eyes.

92
00:09:23,300 --> 00:09:27,060
Be kind to yourself today.

93
00:09:27,060 --> 00:09:31,100
Sleep come naturally.

94
00:09:31,100 --> 00:09:36,180
We didn't the app anchored out next Thursday the 13th.

95
00:09:36,180 --> 00:09:39,860
There's a night time breathing session just for these moments.

96
00:09:39,860 --> 00:09:42,500
It's in the box breathing part.

97
00:09:42,500 --> 00:09:44,740
Check it out.

98
00:09:44,740 --> 00:09:48,940
Have a lovely day, a lovely sleep.

99
00:09:48,940 --> 00:09:53,980
Just take care of all that you are.

100
00:09:53,980 --> 00:09:56,560


101
00:09:56,560 --> 00:09:59,140


102
00:09:59,140 --> 00:10:01,720


103
00:10:01,720 --> 00:10:04,300


104
00:10:04,300 --> 00:10:06,880


105
00:10:06,880 --> 00:10:09,460


106
00:10:09,460 --> 00:10:12,040


107
00:10:12,040 --> 00:10:14,620


108
00:10:14,620 --> 00:10:17,200


109
00:10:17,200 --> 00:10:19,780


110
00:10:19,780 --> 00:10:22,360


111
00:10:22,360 --> 00:10:24,940


112
00:10:24,940 --> 00:10:27,520


113
00:10:27,520 --> 00:10:30,100


114
00:10:30,100 --> 00:10:32,680


115
00:10:32,680 --> 00:10:35,260


116
00:10:35,260 --> 00:10:37,840


117
00:10:37,840 --> 00:10:40,420


118
00:10:40,420 --> 00:10:43,000


119
00:10:43,000 --> 00:10:45,580


120
00:10:45,580 --> 00:10:48,160


121
00:10:48,160 --> 00:10:50,740


122
00:10:50,740 --> 00:10:52,740


123
00:10:52,740 --> 00:10:54,740


124
00:10:54,740 --> 00:10:56,740


125
00:10:56,740 --> 00:10:58,740