515 Bedtime Mindfulness

Affirmation Pod

Josie Ong Media

Education, Self-improvement, Mental Health, Health & Fitness

4.7 • 950 Ratings

🗓️ 13 March 2024

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you're having trouble being present with your body and your bed, listen to "Bedtime Mindfulness" to help you get mindful, relax and fall asleep. The sister episode to this one is Episode 108 Progressive Relaxation for a Great Night's Sleep https://AffirmationPod.com/ProgressiveRelaxationForSleep Need something to quickly get you grounded and focused for your day? Start your mornings with deep breaths and empowering questions, all in one minute! Now available on YouTube! See what a difference a Your Morning Minute will make in your life. Subscribe today! https://YouTube.com/@TheJosieOng SPONSOR SPOTLIGHT One way to support Affirmation Pod is to treat yourself using special discount codes from our amazing sponsors! Check them out at AffirmationPod.com/Sponsors WANT MORE EPISODES LIKE THIS ONE? Episode 377 Winding Down to Sleep https://AffirmationPod.com/WindingDowntoSleep Episode 367 Relaxation Exercise for Sleep https://AffirmationPod.com/RelaxationExerciseForSleep Episode 356 Affirmations for Good Dreams https://AffirmationPod.com/GoodDreams Episode 344 Releasing Worry and Falling Asleep https://AffirmationPod.com/ReleasingWorryAndFallingAsleep Episode 283 Getting Ready for Bed https://AffirmationPod.com/ReadyForBed Episode 246 Progressive Relaxation for a Better Sleep https://AffirmationPod.com/RelaxAndSleep Episode 220 After Bad Dreams and Nightmares https://AffirmationPod.com/AfterBadDreams Episode 109 Affirmations for a Good Night’s Sleep https://AffirmationPod.com/AffirmationsForSleep HERE'S WHAT LISTENERS ARE SAYING 🙏🏻 "I’ve included this podcast into my daily routine for the past couple of months and she’s amazing!" - Shelly Ackah "My go-to podcast when I need motivation and powerful affirmations. Love the quick self-compassion and self-love affirmations by Affirmation Pod!" - Nihan Gorkem "So grateful to Josie for helping me through the toughest of times!" - Christina Torres You Are Worthy ❤️ Feeling down about yourself? Struggling with setting boundaries? Wishing you were better at managing your emotions and staying grounded in the present? Very often, we lose ourselves in the darkness of our own judgment. We allow our inner critic to drown out our voice of self-compassion, and find ourselves in a downward spiral of negativity - yikes! But imagine what would happen if you started speaking to yourself kindly. Imagine if you embraced all parts of yourself - even the work in progress parts - and welcomed an abundance of self love into your heart, body, and mind. Take self love to a whole new level!👇🏻 Embark on your journey to self love with Affirmation Pod Premium. Through empowering playlists, guided reflections and more, Affirmation Pod Premium gives you access to over 400 ad-free affirmations, plus over 100 bonus episodes you won’t find on the podcast. GO AD FREE AT AffirmationPodAccess.com FAVORITE BONUS EPISODES INCLUDE Transitioning Home from Work to Your Family I Give Myself Credit Won't Be Fooled Relaxation Playlist What's Not Working for Me GET PREMIUM ACCESS AffirmationPodAccess.com “Josie talks to you and sets a really positive tone for the day.” - Maria Hatzistefanis "Affirmations in the morning are game changers. Affirmation Pod has hundreds of guided affirmations in all different categories to suit your needs/intention for the day." - Taylor Nicks “Josie's a saving grace. She literally has a positive affirmation for everything. When you don’t feel like getting up at all, she’s got a great positive affirmation.” – Gabrielle Union BECOME A PREMIUM ACCESS MEMBER AffirmationPodAccess.com Thanks for listening to Affirmation Pod today! Got questions, feedback or an episode request? Let us know at AffirmationPod.com/Contact Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	I invite you now to join me as we transition to sleep. You've told yourself it's time for bed.
0:20.0	Making note of what time it is now.
0:29.0	And remind yourself one, two or even three benefits of getting a great night sleep. Now find a comfortable position in your bed. Now that you're there, let's now find an even more comfortable, maybe even super comfortable position on your bed.
1:31.0	Turning your attention to the room you're in. turning your
1:32.8	room you're in.
1:38.0	How would you describe the space,
1:41.0	the temperature where you are going to sleep tonight. And now turn your attention to your breathing.
1:57.0	Count a few cycles of your inhale and your exhale. Oh, Would you say your breathing is shallow or deep? maybe in between.
2:39.0	Continue to connect with your breath.
3:00.0	as you stay connected with your breathing, notice the mattress that you're lying on. How does it feel?
3:05.0	It feel?
3:07.0	And starting with your feet, scan your body and take your time as you name each part of your body that is touching the mattress. As you come up to your head and face,
3:52.0	and face.
4:10.0	name the parts of your head and face that are touching your pillow. If any thoughts come up, that's okay.
4:15.0	Address them.
4:16.4	And then simply return your focus to your body
4:22.0	and the space that you're in.
4:24.0	Settling deeper.
4:26.0	Settling deeper and deeper and even deeper into your bed. back. How does your back feel? Allowing each breath to soothe you, relax you, to prepare you for the best sleep. Notice where your face, your ears and your shoulders are. Relaxing any part that feels tight or tense.
5:58.0	Breathing in and breathing in and breathing out.
6:04.0	out.
6:07.0	feel your arms,
	...

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