Self-Love & Self-Compassion: Deep Sleep Journey

This "Self-Love & Compassion Deep Sleep Journey" was inspired by a note I once wrote to myself: “Build your energy of love and compassion for yourself.” Rediscovering it years later, I felt the truth of those words — not as a goal, but as a daily act of care. This sleep journey gently guides you through a loving body scan, a heart-opening deepener, and ten steps to anchor self-compassion within.

As you drift into healing sleep, you'll be held by 30 affirmations designed to rewire your energy with love, acceptance, and gentle strength. Let this be your nightly return to self-love to rest, to soften, to grow in love.

Transcript

Welcome,

Dear soul,

To this deep sleep meditation,

The energy of self-love and compassion.

This is your time to rest,

To soften,

To build the energy of love and compassion within you,

Gentle,

Deeply,

And without force.

This meditation was inspired by a simple note I once wrote to myself.

Build your energy of love and compassion for yourself,

And now I offer it to you as a soft whisper in the night.

Get yourself comfortable in your place for rest and deep sleep,

Closing down your eyes.

Let your body settle in now,

Making any of those last little movements.

Let the bed support you,

Let the earth below hold you completely.

Take a slow,

Easy breath in,

And a long,

Effortless breath out.

Take a deeper breath in now,

Hold it for a moment,

And slowly let go of the day.

One more,

Even deeper breath in,

Hold.

Slowly exhale,

Let everything fall away.

This is your safe space.

Let's gently set an intention together based on the theme for this meditation.

Repeat after me in a whisper or in your mind,

Each day I bring in more love and compassion for myself.

Let's say this again,

Each day I bring in more love and compassion for myself.

Let this intention drop into your heart,

Planting deeply the energy of self-love and compassion.

Let the ripples of self-love and self-compassion begin to flow into all aspects of your life.

We will begin now with a sacred journey inward,

A journey through your body,

Through presence,

Through love.

This is a time to offer yourself what you so often offer others,

Kindness,

Attention,

Compassion.

There is nowhere to go,

Nothing to do,

Just this moment,

Just for you.

Bring in your awareness,

Bring in your presence,

Bring in love.

Let this awareness begin at the soles of your feet.

Feel them supported by the ground or the bed beneath you.

Feel your feet receive this moment and let them soften.

Imagine a warm golden glow gently radiating through each toe on your right foot,

From the pinky toe to the second toe to the middle toe,

Fourth toe and big toe.

Let each one be held in loving attention.

As your awareness moves to your left foot,

The warm golden glow gently radiating through each toe,

From the pinky toe to the second toe to the middle toe,

Fourth toe and big toe.

Let each one be held in loving attention.

Feel this warmth expand.

Expand across the balls of your feet into the arches of your feet and down into the heels of your feet.

You are grounded,

Soothing,

Softening,

No effort,

Just receiving.

Feel this wave of love rise into your ankles now.

Let the small,

Often forgotten joints be bathed in gentle care.

Whisper to them,

Thank you,

I offer you ease.

Allow your breath to deepen slightly as you feel this loving connection.

Now your awareness gently flows into your calves.

Feel them soften like melting wax.

This part of your body carries you forward every day.

Acknowledge that,

Offer gratitude.

Let the love fill the back of your legs,

All the way around to the shins.

Feel them held in warmth.

Now into your knees,

So many stories live in the knees.

The moments of bending,

Of standing tall,

Of pushing through.

Let compassion flow here.

Let your knees feel your gratitude.

Wrap them in breath,

Wrap them in care.

Now into your thighs,

The front,

The sides,

The back of your thighs.

Large muscles that carry so much strength.

Let them rest now.

Let them soften under your awareness.

Send love deep into the tissues,

All the way into the bones.

Your awareness now moving to your hips.

Notice if they're still holding tension.

No need to force,

Just breathe here.

Let your inhale cradle your pelvis.

Let your exhale release what's ready to go.

Awareness to your whole lower body now.

Feel it as one,

Held,

Safe,

Supported.

You are safe to rest.

You are safe to feel.

You are safe to soften.

Place your hand on your belly if that feels good to you.

Feel the rise and fall of your breath.

Your life force.

Your rhythm.

Whisper to your belly,

You are enough.

Thank you for holding so much.

Let love cradle your abdomen.

Let it soothe your lower back.

Feel it ripple through your digestive organs,

Releasing the day.

Let your whole midsection be blanketed in care.

Now gently move into your chest.

Into the lungs and into the heart.

Pause here.

Place your attention right at the center of your chest.

Imagine a warm light beginning to glow.

A soft,

Radiant pulse of self-love.

With each breath,

Let this light expand within.

A gentle rhythm of compassion radiating outward.

With every inhale,

Nourishment.

With every exhale,

Release.

Let your awareness of this loving energy embrace your heart.

Feel it open just a little more.

Breathe gently into that space.

This is the center of your compassion.

Not just for yourself,

But for others and for the world around you.

Let this energy rise into your shoulders.

Feel all the weight you've been carrying melt.

Let your shoulders drop just a little more.

Offer them words.

You can let go now.

Now this awareness glides down into your upper arms.

Through your elbows.

Into your forearms.

Feel the river of love traveling there.

Into your wrists.

Into your palms.

Into the backs of your hands.

And now each finger.

The finger.

The thumbs.

The pointers.

The middle fingers.

Ring fingers.

And the pinky fingers.

Let each finger soften.

Let your hands be free from giving for now.

This is your time to receive.

Your awareness moving up to your neck.

Feel your self-love flowing into your throat.

Feel it softening your voice.

Softening all the words you speak to yourself.

Bringing in self-love.

Letting any tightness dissolve.

Feel into your jaw.

Unclenching.

Allow your mouth to soften.

Perhaps parting slightly.

Let your cheeks relax.

Your eyes feel them softening in their sockets.

You are letting go of all expression.

Your ears are listening and relaxing.

Just receiving and sending messages of relaxation into your whole body.

Now your awareness moves to your forehead.

Smoothing the brow.

Release the space between your eyebrows.

And finally bring your awareness to the crown of your head.

Feel the energy of love and compassion surrounding your face.

Your entire head.

There is nothing to hold.

Nothing to hold.

Nothing to fix.

Now gently zoom out and feel your entire body.

From the tips of your toes all the way to the top of your head.

Completely held in a blanket of love and self-compassion.

Let that love wrap around you now like a soft,

Warm cocoon.

Let it hold you.

Let it nourish you.

Let it remind you.

You are loved.

You are worthy.

You are whole.

Just rest here.

Just be here.

Just feeling your energy of self-love and self-compassion growing within you.

Each breath bringing in self-love and compassion.

You begin to float.

Drifting downwards.

Not away,

But deeper into yourself.

Deeper into your truth.

Deeper into your peace.

That's right.

With each breath you begin to float.

Drifting not away,

But deeper into yourself.

Into your truth.

Into your peace.

Into bringing in more and more self-love and compassion each and every day.

I'll now count down from ten to one.

And with each number let your body relax even more.

Let your heart open just a little further.

Let yourself sink into the essence of who you are.

Ten.

Feeling yourself letting go.

Nine.

Dropping into the deep inner stillness.

Eight.

Wrapped in your own gentle energy.

Seven.

Every part of you softening.

Six.

A wave of peace flowing through you.

Five.

Halfway down.

Deeper.

Warmer.

More self-compassion.

Four.

Held in kindness.

Three.

Floating inside your own heart.

Two.

Almost there.

One.

Fully present in love.

Zero.

Letting go completely.

Resting in your own compassion.

There is nothing more to do.

Now in your mind,

Let's take ten steps of love,

Energy and self-compassion.

Let us walk through these ten gentle steps.

Each one building more love.

Each one building more compassion.

Each one more wholeness within you.

Step one.

Feel the warmth in your chest.

Whisper,

I welcome love.

Step two.

Send kindness to your belly.

Whisper,

I honor what I carry.

Step three.

Cradle your face in light.

Whisper,

I soften self-judgment.

Step four.

Feel your breath.

Whisper,

I breathe in compassion.

Step five.

Touch your heart with thought.

Whisper,

I deserve tenderness.

Step six.

Feel your feet supported.

Whisper,

I am grounded in self-care.

Step seven.

Wrap your energy in gentleness.

Whisper,

I hold space for me.

Smile gently inwards.

Whisper,

I see myself with love.

Step nine.

Release the pressure.

Whisper,

I am free to be me.

I am enough.

Step ten.

Glow in your energy.

Whisper,

I am love.

I am compassion.

Let yourself float here now.

Suspended in the frequency of your own heart.

Now let these affirmations drift through into your subconscious mind.

Each day building more and more self-love.

Each day building more and more compassion.

Nothing to do.

Nothing to say.

Just let your subconscious mind repeat and absorb as you gently rest in deep restorative sleep.

Let them echo now.

Let them drift into your dreams.

I build love within me.

I am worthy of compassion.

I treat myself with care.

I honor my body and heart.

I am kind to myself.

I breathe in and out self-love.

I forgive myself gently.

I speak to myself with kindness.

I am growing into love.

I accept myself completely.

I am allowed to be human.

I hold myself in grace.

I release old self-judgments.

I walk gently through my healing.

My energy is loving and safe.

I offer myself peace.

I love the person I am becoming.

I soften into who I am.

I am worthy of joy.

My presence is enough.

I am supported by self-compassion.

I honor every version of me.

My love for self grows daily.

I return to love again and again.

I am learning to love myself deeper.

I am safe to open my heart.

I am proud of my growth.

I am building compassion with each breath.

My inner light is strong and kind.

I am love.

I am light.

I am me.

Let them echo now.

Let them drift into your dreams.

You have done enough.

You are enough.

Let yourself rest in this feeling.

There is nothing to hold on to now.

No thoughts to chase.

No stories to replay.

Just sleep.

As you sleep,

Let this energy you have built continue to rise.

Let it cradle you.

Let it heal you.

Let it become who you are.

Each day you will wake up more and more in love with yourself.

With more and more compassion for you.

Sleep well,

Beautiful soul.

You are loved.

You are light.

You are home.

Each day your energy of self-love and self-compassion grows more and more.

You are loved.

You are light.

You are home.

Each day your energy of self-love and self-compassion grows more and more.

You are loved.

You are light.

You are home.

Each day your energy of self-love and self-compassion grows more and more.

You are loved.

You are light.

You are home.

Each day your energy of self-love and self-compassion grows more and more.