North - Sleep Meditations: Peaceful Visualizations and Calming Practices to Lull You to Sleep

First published in the United States in 2021 by Chronicle Books LLC.

First published in Great Britain in 2020 by Aster, an imprint of Octopus Publishing Group
Ltd Carmelite House, 50 Victoria Embankment, London EC4Y 0DZ
www.octopusbooks.co.uk

Text copyright Danielle North 2020
Illustrations copyright SpaceFrog Designs 2020

All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.

Library of Congress Cataloging-in-Publication Data available.

ISBN 978-1-7972-1137-4 (hc)
ISBN 978-1-7972-1135-0 (epub)

Chronicle Books LLC
680 Second Street
San Francisco, California 94107

www.chroniclebooks.com

preparing for restful sleep

Sleep is a precious thing, a time not only of rest, repair, and rejuvenation, but also of a deep connection to ourselves through our dreams. Yet during the course of our lives we may find there are periods when our sleep is disturbed. There are many things that can impact the quality of our sleepcaring for young children, stress, changes of season, ill health, work pressures and stimulants (for example caffeine, alcohol, or sugar), or even just getting older. Although it may seem obvious, how we sleep greatly affects our energy levels and our ability to focus, create, and perform when we are awake.

Many people practice meditation as a morning ritual for clearing the mind in order to settle into the flow of the day. This is valuable and definitely recommended, but as the busyness of the day takes over, we often give less thought to the way we end our day and prepare for sleep. Most new parents understand the significant benefits of a bedtime ritual for their baby; keeping a regular rhythm soothes babies and sends them to sleepand the same is true for adults. Turning off electronic devices, turning down electric lights, reducing stimulants, and generally preparing yourself for sleep will, over time, have a calming effect on your central nervous system, allowing you to get a peaceful and restorative nights sleep.

This book contains a series of meditations that are designed to relax you as you read them and bring you into the energy of rest. For each meditation there is a suggestion for an accompanying essential oil (or combination of oils), selected both to support the theme of the meditation and to aid sleep. Each meditation also begins with a short ritual before guiding you into a restful place.

Feel free to add these extra little touches if you wish, but the meditation is designed to work without them, so they are optional. Also explained is whether it is best to be standing, sitting, or lying down for each meditation, but please make any necessary adjustments to suit your body. This book is also available in audio format if you would like to listen to the meditations.

Since these are sleep meditations, it is a good idea to be ready for bed before you begin them. This way, you can retain the mental and emotional state gained from the meditation. Suggestions for preparing yourself include switching off your television, smartphone, and any other electronic devices; shutting the curtains or blinds; and keeping the lights low by using candles so your melatonin levels are not disturbed. Aim to create a comfortable cocoon in your bedroom, whatever that might involve for yousome people like their bed to be made, while others prefer the sheets to be crumpled. Some people like a neat space, whereas others feel more relaxed having their things around them. Whatever your preference, make sure your bedroom feels inviting to you. Shut the curtains and put a low light on in this room as well, if it isnt the place you are going to be meditating.

Go someplace nice in your dreams.

Oceans of love,
Danielle x

essential oils

Essential oils not only smell wonderful but also have healing properties. Essential oils that might help you sleep include lavender, bergamot, and vetiver. Try rubbing vetiver into the soles of your feet at bedtime and sprinkling lavender on your pillow; you can also mix a few drops into Epsom salts to add to your bath (see opposite). Put a few drops of both bergamot and lavender into a diffuser in your bedroom before you go to bed. I have included an accompanying essential oil for each meditation, but these are not needed for the meditation to work its magicthey are a little optional extra.

Here are three more of my favorite essential oils that I would recommend for tired minds:

basil: This oil is good for adrenal exhaustion and supports people who are feeling fatigued and overwhelmed. It is wonderful for giving optimism to tired souls.

cedarwood: This woody oil will soothe an overworked mind and help you feel grounded.

rose: This powerful oil is a heart-healer for emotional heartbreak. It is also a wonderful oil to use during meditation to help you connect to your love and compassion.

note: Not all essential oils are suitable for pregnant women or children, so it is advisable to check this carefully before using. Where topical application (direct to skin) without a carrier oil is suggested, use only 1 or 2 drops. If you have sensitive skin, then always use a carrier oil. Almond oil or fractionated coconut oil work particularly well as carrier oils.

epsom salts

Adding Epsom salts to a warm bath is a simple way to detox the body. The salts contain magnesium, which helps both the muscles and mind to relax. Epsom salts will raise your temperature slightly as part of their natural detoxifying process, so take that into account when adding them to your bath before bedtime.

shake off the day

If you are feeling stiff, sluggish, or stressed from your day, one of the simplest ways to re-energize is to shake. Start by giving yourself permission to switch off from your day for a few minutes. If you want to play some of your favorite music to put you in a good mood, then put it on now.

Slip off your shoes, loosen any tight belts or restrictive clothing, and when you are ready to begin, stand comfortably with your feet hip-width apart. Let your arms relax by your sides and become aware of your breathing. As you stand, feel your energy levels in this moment, right here, right now. How would you score your current energy levels on a scale of zero to ten? Are you flagging and finding it hard to support your body as you stand? If this is true for you, then choose a number at the lower end of the scale. If you have lots of energy and feel wide awake, then select a higher number, or perhaps you feel somewhere in the middle. Be honest with yourself, however you might be feeling in this moment.