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

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

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

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

researching and working on building a website where I will

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

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

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

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

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

sleeping

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

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

struggle

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

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

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

are on medication, or currently seeing a counselor or

psychotherapist, please continue going be open and talk about

your new experience that you are doing with me here through

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

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

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

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

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

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

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

to the front.

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

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

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

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

your spine is automatically and without any effort straight. And

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

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

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

them back.

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

bit pushing away from your ears downwards.

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

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

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

have sensations from the outside.

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

ground, have your feet like maybe

50 centimeters, like two feet apart. And

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

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

the sky.

Very good.

So if you found your position

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

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

struggling with that, then please share with your loved

ones, your friends, your acquaintances, because I found

this to be very, very valuable.

So you imagine yourself laying there in bed tossing and turning

and maybe

You have a partner and that person is snoring or happily

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

night.

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

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

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

want you to focus on your breath.

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

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

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

your belly is lifting the duvet

and then it sinks back in

and then up again, inhale

and exhale

very good.

And I feel insomnia

is

something that wants to bring the awareness backs to

unresolved

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

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

it is uncertainty,

anger, sadness.

All of the above.

And just like when we meditate,

when I can sleep at night,

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

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

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

face,

but not a night

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

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

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

that is keeping you safe.

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

morning

come back to your breath.

Feel your body all warm and relaxed

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

next day and

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

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

terrible afternoon and dragging my ass through the day. All

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

So you come back to your breath and

and just know that your body will

give you the rest that you need

and your mind will follow

excuse me

relax the muscles around your eyes your jaw

and know that your physical body

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

So through breathing through good food and water intake.

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

mind is also clear, sharp

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

You can also come

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

inhale a count of 512345, hold for a second

54321 si exhale.

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

And that will take your focus from your racing thoughts

into your body again to

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

Beautiful

another thing I like to do when I can sleep is

that you imagine your thoughts being commands that are being

sent into the universe.

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

into that taxi.

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

so far, when you're awake at night,

you think about you telling the taxi driver

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

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

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

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

want me to drop you off.

And then your whole thinking pattern has to change. And

that's

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

for the first time after a big surgery.

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

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

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

resolution and peace? No.

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

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

can transform these thoughts into commands into what do you

want. So if it is

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

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

want to be able to set boundaries.

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

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

help you out and guiding your thoughts.

Controlling your thoughts, transforming your thoughts. But

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

If it is financial struggles,

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

Then imagine yourself having all that money that you would like

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

you had it.

So think again about the taxi driver and the command the

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

If you are struggling with health problems,

then

see what good that health problem has brought to you.

And then imagine

being healthy again and how it feels being healthy.

Really feel your body being at ease. No pain

in a relaxed,

and what that pain that you might be experiencing now what

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

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

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

helping you out and want to support you

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

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

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

it

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

also start doing it right now.

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

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

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

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

helplessness, think of empowerment, and all the good

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

yourself

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

Maybe a big inhale and exhale.

Very good. And now let that sink in.

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

beloved podcast.

The Borealis experience and your host Aurora. always there for

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

out more content very soon. Bye bye