Ease Yourself Into Sleep With These 4 Sleep Meditation Scripts

notebook and pen in bed journal sleep meditation script

Every night, you’re lying in bed, willing yourself to fall asleep, but sleep eludes you.

You may be exhausted, but racing thoughts and anxiety conspire to keep you tossing and turning.

Millions of people around the world have insomnia or other sleep-related problems. 

A good night’s sleep is essential for optimal health, yet many of us struggle to get the recommended 7-8 hours per night.

One way to improve your sleep hygiene is through meditation during the day and as you try to fall asleep.

Today, we’re focused on bedtime with sleep meditation scripts that can ease you into a restful slumber!

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15 Proven Ways To Calm Down When You’re Angry

woman looking away man listening to music in headphones how to calm down

Feeling angry is normal. It’s hardwired into us. It’s a natural reaction to a perceived threat.

The threat could be to ourselves, someone we love, our property, or our sense of identity.

You definitely know anger when you feel it.

It sometimes shows up in more subtle feelings like irritation, indignation, or frustration.

On the high end of the anger intensity scale, you feel rage and furor — the times when you find yourself screaming like a banshee, slamming doors, or even throwing a punch.

This is explosive anger generally leads to regret.

There are triggering events that lead to our anger, but it’s our perceptions of a situation often provoke angry feelings.

Someone cuts us off in traffic.

Our spouse says something we find offensive.

Our boss gives the promotion to your less-than-capable co-worker.

In our anger (and sometimes even when we’re calm), we believe the triggering event “makes” us feel angry. But if that were true, everyone would feel angry over the exact same situations. What makes one person livid with rage doesn’t necessarily bother another person. There are mitigating factors.

These factors can include your personality — competitive, narcissistic, Type A personalities, for example, are more prone to anger. Also, your state of mind prior to the triggering event can tip the scales from irritation to red-faced rage.

If you’re tired, already irritated about something, or anxious, you’ll respond more readily with anger to the triggering event. Of course, your appraisal of the anger-provoking situation has a profound impact on how you react.

Feeling angry isn’t bad. Quite often anger is justified and necessary. You can use it to stand up for yourself, right a wrong, and take action for positive change.

However, mismanaged anger — whether you shove it down or let it rip — can be detrimental to your health, your relationships, and your ability to be successful in your career.

You need to know skills for managing anger so you don’t push away friends, lose your job, or wind up in divorce court. In this post, we’ll share calming techniques and exercises you can use next time you need to calm down.

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The Mindful Way To Let Go Of Fear: 13 Actions And Practices To Adopt

woman breathing calmly how to let go of fear

Think of your worst fear.

The one that makes your palms sweat and stomach sink.

It’s an unthinkable horror story you can’t get out of your mind, limiting certain actions you do or don’t take. 

Now, imagine a world where that fear doesn’t exist, or at least it doesn’t control you. 

We can help, as letting go of fear is not nearly as hard as you might think. 

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Why You Should Let Go Of Your Ego And 11 Ways To Release It

woman being happy how to let go of ego

Once you learn to distinguish your true self from your ego, you can change how you think and act in the world.

The ego is that voice in your head that tells you you aren’t good enough, can’t do something, or aren’t worthy of love and happiness. 

It’s an assumed identity driven by fear, insecurity, and self-doubt.

Here are some suggestions on how to let go of your ego to live a more fulfilling and authentic life.

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Learn How To Meditate Longer To Go Deeper Into Your Psyche

person in meditation position how to meditate longer

You’re already a fan of short meditation sessions.

And now you’re interested in exploring extended sessions.

Maybe you’re wondering, “How do I meditate for longer hours?” or “What would it feel like to meditate for a full hour?” or “Who would I be if I meditated for at least 45 minutes daily?”

If this sounds like you, welcome.

You’ve landed in the right spot because below, we’re breaking down how to meditate for long periods of time and how doing so can affect the mind and body — for better and worse. 

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Your Guide To Spiritual Transcendence Through Meditation

meditating by the ocean transcend spiritually

Have you ever dreamed of going beyond your conscious self?  

There’s a way. 

It’s a technique called self-transcendence, and though it may sound like some sci-fi, woo-woo endeavor, it’s also a scientifically proven state of mind, and reaching it does wonders for your physical and mental health.

Conveniently, transcendence meditation is easy to do — though difficult to master — and 99% of the population can give it a shot on their own without issue or guided instruction.

Interested in learning more?

Let’s unpack it together below.

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Bounce Back From Adversity Using This Resilience Meditation Script

woman practicing self-defense resilience meditation script

Who we are is made up of a million different life experiences. 

Our resiliency threshold is defined by the evolving exposures and experiences we have in life. 

No person will have a life without a challenge, but each person can decide how they react and move past the challenge. 

When we are resilient, we can overcome or even improve after each of life’s challenges. 

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65 Journal Prompts To Start The New Year With Mindful Intention

coffee cup and journal, journal prompts for the New Year

Have you ever met a New Year’s denier?

You know the type.

They bah-humbug their way through January 1st, insisting it’s just another day that shouldn’t hold any significance.

On the one hand, we get it.

Every day is a fresh opportunity to start over, work harder, and do better. 

But we’d argue there’s something special about the beginning of a year.

So, in honor of the planet’s “birthday,” today we’re talking about New Year’s journaling.

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Is Resentment Clogging Your Psyche? 15 Ways to Let It Go and Find Peace

woman frustrated how to let go of resentment

We have all been there; someone does something that really gets under your skin, and you can’t seem to let it go. 

Whether it’s a co-worker who takes credit for your work or a family member who doesn’t seem to appreciate you, resentment can sneak up and take over before you even realize it.

Resentment is like cancer; without proper treatment, it will eat away at you from the inside. 

Not only will these negative emotions clog up your psyche and weigh you down, but they can also lead to other health problems like high blood pressure, anxiety, and depression.

So how do you deal with resentment before it takes over? 

Here is a guide to help you let go of your bitterness and find peace.

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Enhance Your Meditation Practice With A Singing Bowl

different singing bowls how to use a singing bowl for meditation

People have used sound to enhance meditation for thousands of years. 

Some cultures struck gongs and drums; others gravitated toward what we now call “singing bowls.”  

Historical records first mention the circular, musical meditation aids during the time of the Buddha Shakyamuni, who lived between 560 and 480 BCE. 

Around the 1970s, the bowls first became popular outside of Asia, and today, they’re enjoying a renaissance.

In celebration of the ancient practice, today we’re exploring how to use a meditation sound bowl to help you achieve a deep meditative state.

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