Sleep Utility 2025

Lyrics

Hello You are here with me So I need you first, to focus on me You are safe You are safe Your body is telling you that you're not Because it's trying to protect you Your heart might be beating very fast And your palms might be sweaty And we're gonna work on bringing you down into a calm state I just need you to focus on me On the sounds you hear The instructions I give you, okay? I'll be here with you, through this This will pass, I promise It will pass Just be here with me Don't focus on things around you It's just us right now Your body is trying to protect you And you need to tell it That you are safe You're okay, it doеsn't feel like it right now And at first, it might even feel Likе it's making things worse I just need you to trust me That if you follow along, you will calm down Again, we are not focusing on what might have caused this There is zero judgement from me And you need to give yourself compassion right now There is no wrong reason But right now it's just you and me Your breathing is up here right now And what that means Is that you're breathing very quickly And you're having to force your breath out as your breathing From up here We wanna bring you down here At a natural, relaxed exhale Where you're bringing your breath into your body At a relaxed pace Rather than holding your breath and being tense And pushing that breath out and going quickly back up To this tense state So keep that in mind, we wanna Come down here And then breathe Maybe that doesn't make too much sense right now So what we're gonna do is take a few more deep breaths So look at me, start down here And inhale Exhale Inhale Exhale You're doing amazing, keep focusing on me Keep focusing Good Okay Listening in this ear Now listen in this ear Listen as it moves around Your ears Focus on me There we go We're gonna use this guided breathing tool Take more deep breaths And I know That's not what you wanna do right now But you will feel better You have to do it for long enough If you only take a few deep breaths You won't feel any better It need to be sustained So let me turn him on So we're going off of a Four-Seven-Eight breathing technique Inhale Exhale We are really wanting to draw out that exhale And by holding it for seven For kind of an uncomfortable amount of time You are forcing your body to slow down Slow down Alright, so let's wait And you're gonna inhale for four, hold for seven, and exhale for eight Ready? Inhale Exhale So you're holding now And you're exhaling Hey Stay focused, I'm here I'm not trying to be forceful with you I just know how serious this feels right now And I'm trying to meet you right there But I'm here with you You're going to be okay, alright Now inhale Alright Inhale Exhale I wanna draw you back into your body Do you feel the breath entering through your nose? Is it cool air? Now when you breathe back out, is it warm? How different is the temperature? Where is your tongue in your mouth right now? Is it relaxed? Is it touching the top of your teeth? Is your jaw clenched? Okay I just want you to do one more breath When you exhale Try to relax every muscle Even if it's only temporary And you go right back to being tense So let's just try Go ahead and inhale And exhale and relax all of you muscles Especially in your face Good Alright, do you hear anything else in your surroundings other than me right now? What do you hear? Do you smell anything? What do you smell? Okay I've put some red red Try to find them Do you see any red on this side? What about over here? Anything red at all? Anything red? What were they? Can you tell me? I'm gonna move back and forth For you to look Stay focused Did you see? Did you see this red? Did you see it? A very subtle red One, two Alright look at me Let's inhale through your nose and out of your mouth Okay How are you feeling now? Are you feeling a little bit calmer? Is your heart still beating quickly? Look at me Your heart won't give out Your heart won't stop, okay? It will pass If your throat is tight, and it feels like there's a weight on your throat And maybe it's even hard to breathe That is part of this attack It will It will pass Look over here Look over here You are safe You are safe Do you feel this? Do you feel this? Or this? I have a red Can you look at it? It has a soft side, and a firmer side Squish, squish, squish I'm gonna touch The soft side, and The squishy side Tell me when you feel the soft side Or the squishy side You don't have to close your eyes unless you think it will help So tell me Good Good Soft or squishy? Stay with me Good Okay Follow this with your eyes for a second This will pass You will pass You are safe Your body is simply trying to protect you You might be frustrated with your body and your mind right now But they love you And they are trying to protect you And you need to tell them That you're okay Okay Everything will be okay Everything will be okay Look over here Look here Good Okay Take your hands like this and squeeze with your hands in the air like this Squeeze Squeeze Squeeze Squeeze And squeeze Raise your arms up And squeeze Now relax your arms relax them Take a big breath in through your nose And exhale through your mouth In through your nose again Out through your mouth Now raise your arms again, squeeze And raise your arms all the way up Good Another breath for me please Inhale Exhale And sometimes it's good Are you listening? I'm still here with you So inhale And I'll be sending you peace and calm For you to inhale And exhale With your warm breath Exhale Panic and anxiety Good Bye