When Anxiety Wakes You at 3AM | Guided Meditation for Vagus Nerve Regulation & Restful Sleep

This is a meditation [music] for when racing thoughts or anxiety wake you [music] in the middle of the night. The intention is to guide your nervous system with calm and [music] care to fall back asleep. If you found your way here in the quiet hours when the world is still but your [music] mind feels loud,

your heart may [music] be racing or your thoughts are replaying something [music] that happened earlier. or worrying about something you need to do or something that hasn't even arrived or is [music] real. It's okay. This is normal and you are safe here. [music] There's nothing to fix or force right now. Your mind and your body

are just asking for reassurance. And you know how to give that. Take a slow breath in through your nose and exhale through your mouth as if you are gently fogging a mirror. Let's do that again. Inhale softly, [music] feeling your chest and belly expand and exhale slowly, allowing the breath to leave you [music]

like a tide returning out to the sea. There is no [music] need to force sleep. >> [music] >> You only need to invite safety back into your body, joining with the present moment and knowing that sleep will follow as it [music] always does. Feel the weight of your body resting against your [music] bed.

And notice where you are being held. [music] Your head on your pillow. Your shoulders being supported. [music] Your hips resting. your feet relaxed. Allow [music] every point of contact to be a reminder that you are supported. Now whisper quietly to yourself, I am safe in this [music] moment. I am supported and can let go.

Let's bring gentle awareness to your jaw. Notice [music] if it has been clenched and allow it to relax. Let the tongue fall away from the roof of your mouth. Soften behind your eyes. [music] Your temples relax. Your [music] forehead smooths. [music] Let gravity hold you. Your body doesn't need to hold anything [music] right now. Imagine