Bonus: Sleep Meditation for Anxious Teens & Young Adults | Calm Your Racing Mind 🌙

 Feeling overwhelmed? Mind racing with thoughts about school, friendships, the future, or just... everything? You're not alone. This sleep meditation is specifically designed for teens and young adults who struggle with anxiety and racing thoughts at bedtime.
What you'll find in this meditation:
✨ Techniques to quiet your overactive mind
✨ Body relaxation exercises to release tension
✨ Gentle reminders that you don't have to have it all figured out
✨ Validation for the unique pressures your generation faces
✨ Peaceful visualizations to drift into restful sleep

Perfect for when you're:
Stressed about school or grades
Overthinking social situations
Anxious about the future
Feeling pressure to be perfect
Having trouble shutting off your thoughts at night

This meditation meets you where you are - no judgment, no pressure to be anything other than human. Your generation carries a lot, and it's okay to feel overwhelmed sometimes. Tonight, give yourself permission to rest.
Tips for best results:

Use headphones or earbuds for a more immersive experience
Find a comfortable position in bed
Dim the lights or use your phone's dark mode
Try to listen to the whole meditation without checking your phone

You're doing better than you think. You're stronger than you know. And right now, it's time to let sleep take care of you. 💙

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Remember: This meditation is for relaxation purposes and doesn't replace professional mental health care. If you're struggling with persistent anxiety, please reach out to a trusted adult or mental health professional. 

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Text me: 785-380-2064
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Transcript

Hey there. I wanted to record a sleep meditation for teens and young people. I've done this before and I have a couple of clients that said, oh my gosh. I listen to that sleep meditation every night, and I have many people tell me that my voice is very soothing and calming, which I think is beautiful considering.

My job and what I do. So I wanted to create another sleep meditation. 'cause I do think that a lot of people need something to sort of settle their mind, calm their mind before they go to sleep. So I turn, it's a rainy day so it's perfect 'cause it's not very light outside. I turned all my lights off. I have my little, my comfy blanky and I thought I will.

Give you a sleep meditation to help you fall [00:01:00] asleep.

I know your mind is probably racing right now, maybe about school relationships. The future or just that general feeling that everything is a lot, that's okay. You're not alone in feeling this way, and right now, we are going to give your mind permission to slow down, get comfortable in your bed. It doesn't matter if your room is messy.

Or your life feels chaotic. This space right now is yours. Pull your covers up to whatever feels cozy. Maybe hug a pillow. If that feels good. Take a [00:02:00] breath that's bigger than your usual breath. Fill up your lungs like you're inflating a balloon. Slowly and gently, and now let it out. And imagine you're releasing some of the pressure that you've been carrying around

your brain has been working overtime lately, hasn't it? Thinking about grades, friendships, what people think of you and what you're gonna do with your life. Family stuff, world stuff. It's exhausting being you sometimes, but right now, none of that needs your attention.

With each breath. Imagine you're turning down the volume on all those [00:03:00] racing thoughts. They're still there, but they're getting quieter. Less urgent, like turning down music that was too loud. You can still hear it, but it's not overwhelming anymore.

Sometimes anxiety feels like having a hundred B browser tabs open in your mind, all playing different sounds. Let's start closing some of those tabs. You don't need to solve everything tonight. You don't need to figure out your whole future tonight. You don't need to replay that awkward conversation or worry about tomorrow's test.

Notice your body. It's probably holding tension in places you don't even realize [00:04:00] your jaw might be clenched. Your shoulders might be hunched up towards your ears. Your stomach might feel tight. This is what anxiety does to your body, but we can help it relax.

Start with your face. Let your forehead smooth out like you're releasing a frown. You didn't know you were making, let your jaw drop open slightly. You don't need to keep it tight. Your face can just be soft. Your shoulders carry a lot, not just your backpack, but the weight of expectations, disappointments, [00:05:00] hopes.

In fears, let them drop down where they naturally want to be. You don't have to hold yourself so rigidly.

Think about your breath, like wifi for your nervous system. Each slow, steady breath sending a signal to your brain that says, we're safe. We can relax now. Your breath is always there for you, always working, even when everything else feels uncertain.

I want you to imagine you're lying in a field at night far away from the noise and pressures of daily life above you. The sky is vast. And [00:06:00] full of stars. Each star represents something you're worried about, but from this distance, they're just tiny points of light, beautiful and far away.

You are so much more than your anxieties, your mistakes, your uncertainties. You're more than your grades. More than what people think of you, more than your social media posts or how you think you're supposed to have it all figured out by now. Your generation carries a lot that previous generations didn't have to deal with.

Social media pressure, climate anxiety, economic uncertainty, information overload. It makes sense that you feel overwhelmed [00:07:00] sometimes, but you're also resilient, creative, and more aware than any generation before you right now, though, you don't have to be resilient or creative or aware. You could just be tired.

You could just be young. You could just be human. It is okay to not have all the answers.

Let your legs get heavy like they're sinking into quicksand, but the good kind that's warm and supportive. Let your arms feel like they're made of the heaviest and softest material. Let your whole body feel like it's being held by the world's most comfortable hammock.[00:08:00] 

If your mind starts spinning again about that thing you said, that assignment due tomorrow, that person who hasn't texted you back, just notice it without judgment. Your brain is trying to help by solving problems, but right now the kindest thing you can do is to tell it. Thank you for trying to help, but right now we're resting.

Imagine all your worries as leaves on a tree. A gentle wind comes and blows them away one by one. You don't need to hold onto them so tightly. They'll still be there tomorrow if you need to deal with them, but tonight, let them drift away.

You are learning and growing [00:09:00] and figuring things out, and that's exactly what you're supposed to be doing. You don't have to have it all together. You don't have perfect, you don't have to know what you wanna do for the rest of your life. As you breathe, feel yourself getting sleepier. Feel your thoughts getting fuzzier and less urgent.

Your body knows how to sleep, how to rest, how to restore itself, trust it, to do what it knows how to do. Tomorrow is a new day with new possibilities tonight. You can let go of today's stress and tomorrow's uncertainties. You can just be here breathing, relaxing, [00:10:00] drifting towards the sleep. Your body needs you.

You're doing better than you think you are. You're stronger than you know, and right now it's time to let sleep take care of you.

Let yourself float now like you're on a warm, gentle ocean that rocks you slowly towards dreams. Everything you need is already within you. Sleep well.