KC: Even though I’m afraid I won’t be able to stop this incessant worry and sleep tonight I accept my feelings
KC: Even though I’m anxious about not sleeping again tonight I’m open to changing this
KC: Even though there is this worry I want to move more toward calm and relaxed
EB: It won’t work
SE: How can I relax
UE: Too much on my plate
UN: I’ll never sleep
CH: I can’t stand it
CB: I’m tired of taking sleep aids and they don’t work
UA: I’m tired
TH: Why is this happening to me
EB: I need to find a solution
SE: I want to focus on what it would be like to surrender and sleep
UE: A quiet mind
UN: Letting go of this fear and worry
CH: What if I just rested all night
CB: That would be a start
UA: Quiet
TH: Just listening to the silence
EB: Focusing on my BREATH
SE: Focusing of releasing all the tension in my body
UE: Breathing into all my body parts
UN: Choosing a still and quiet mind
CH: Jotting down everything on a tablet before bed time
CB: Then letting it go
UA: Visualizing floating on a river
TH: Choosing rest and relaxing
Breathe in through the nose and out through the mouth- ahhhh
CB: If I don’t sleep I know I’ll be rested and that’s a start
When the limiting thoughts come back tap on the UE and say or think: “I think I’ll focus on rest and if I drift off to sleep that’s a plus”