Journey Into Sleep: A Meditation For Soothing The System

This gentle, trauma-informed sleep meditation invites you to soften into stillness and reconnect with the quiet wisdom of your body. Guided by Bethany Barta, you’ll move through a grounding body scan, meet protective parts with compassion, and settle into a state of calm presence.

Blending Internal Family Systems (IFS) with nervous system regulation and energetic grounding, this meditation helps you release the weight of the day and return to your natural rhythm of rest. A perfect companion for bedtime, stress recovery, or whenever your body longs for peace.

Let yourself be held. Let yourself rest.
cover photo by lucabravo at freepik.

Transcript

Welcome,

I'm Bethany and I'm honored to guide you as you prepare for rest.

This time is for you to soften,

To reconnect,

And to return to the quiet wisdom within.

Let your body begin to settle,

Let your breath begin to slow,

And let this space become a place of gentle release.

As you prepare for sleep,

You are invited to leave behind the day of responsibilities and to-do's.

There's nothing you need to hold now,

No roles to play,

No decisions to make.

Just the simple permission to be.

If it feels right to your system,

You may place a hand on your heart or your belly and offer yourself this quiet message.

You are safe now.

You can rest.

Begin to bring awareness to the crown of your head.

Imagine a soft wave of calm moving down,

Slow and steady.

As the wave reaches your face and jaw,

Invite any tension to soften.

No forcing here,

Just noticing and allowing.

Let the wave move through your neck and down into your shoulders,

Softening as it moves.

You might gently say hello to any parts holding tightness or effort here.

You've worked hard today.

You can let go now.

Allow that wave to move through your arms and to your fingertips.

This wave of calm moves down through your chest and down your back,

Releasing and softening as it flows.

Let it reach your belly,

Softening any gripping,

Any urgency.

Gently say to the parts here,

You are not alone.

You can rest.

Now feel or visualize this wave moving down through your hips,

Down your legs,

All the way to your feet.

All of you is being held now.

All of you is allowed to release.

If it feels supportive to your system,

Imagine or feel your body connected to the earth.

You are not floating.

You are anchored.

Imagine or feel roots growing from your body into the ground,

Easily carrying away anything you no longer need.

Let the earth hold it for you.

And as you breathe,

Imagine or feel a gentle glow at the base of your spine.

This is a signal to your system.

We are safe now.

We can sleep.

Now in this quiet space,

Invite your self energy to speak.

This is your compassionate,

Calm,

Patient self,

Your higher self.

Maybe you hear a whisper or feel a warmth,

A presence from inside that says rest is your birthright.

Your worth is not measured by what you do.

You are enough.

You are loved.

Even now.

Allow that message to wrap around you like a blanket of light.

Allow it to soak in and receive through your whole system.

There is nothing more to do.

There is nothing to figure out.

This breath,

This welcome return to stillness.

Let yourself drift now,

Softly,

Slowly into sleep.

May your dreams be kind.

May your body restore.

May you awaken tomorrow with a deeper sense of wholeness.

Good night.

Reviews

What a message to drift off with: I am enough. I am loved.
It wrapped around me like a warm hug.
So calming, so kind.
Thank you—truly.

So soothing. Thank you!