Welcome,
My name is Sandhya.
This deep sleep self-worth bedtime track is a gentle invitation to let the day melt away and to remember your worth.
There's nothing you need to fix here,
Nothing to prove or perfect.
Simply rest now,
Knowing you are worthy of love,
Peace and rest.
I'll guide you through some gentle breath work and a calming body scan to invite the body to relax.
And as you rest we'll finish with some affirmations of self-worth and self-acceptance.
Settling down and knowing this time is a gentle invitation to allow yourself to melt.
Simply rest here and give yourself permission to rest.
You are worthy of peace.
You are worthy of space.
Notice your breath and the quiet rhythm of the breath in.
And out.
We'll practice a psychological sigh together.
I invite you to take two inhales through the nose.
One is full and then you take a small sip on top of it through the nose and then exhale softly through the mouth with a sigh.
You can imagine if you like fogging up a mirror with the breath on the exhale.
So let's do this together.
Deep breath in.
Another little breath in and a long sigh through the mouth.
Inhale.
Exhale.
Sip and exhale.
Inhale deeply.
Taking another small sip of air.
And exhale through the mouth.
Continuing at your own pace.
Each time you exhale,
Imagine the breath carrying away any tension from the body,
From the mind.
With each inhale taking in fresh oxygen and energy and allowing that to fill up your chest and your lung.
And the sighing breath out.
Allow this to create calm,
Space and presence.
Taking one more deep breath in.
See if you can breathe in a little bit more and a long sigh out.
Allow your breath to return to its usual pace.
May you begin this day with ease.
May you carry this steadiness into whatever comes next.
Perhaps the body settles deeper down into stillness.
Perhaps your mind begins to slow and drift.
Now bring your awareness to your feet.
Feel the left foot.
Notice any subtle sensations.
Warmth.
Coolness.
Or no sensations.
And now the right foot.
Allow both feet to grow heavy.
Feeling supported by the Mother Earth beneath you.
Left ankle.
Right ankle.
Left calf and shin.
Right calf and shin.
Left knee.
Right knee.
Allow your legs to be heavy.
The left thigh.
The right thigh.
Breath in and away.
Hips.
Pelvis.
Supported by the surface beneath you.
Lower back.
Middle back.
Upper back.
Left side of the back.
Right side of the back.
Middle of the spine.
Mounting.
And winding.
Awareness to the chest.
Left side.
Right side.
And feel the slow rise and fall of the breath.
Awareness to the shoulders.
Left shoulder.
Right shoulder.
Allow them to drop.
Release.
And let go.
And let go.
Left upper arm.
Right upper arm.
Left lower arm.
Right lower arm.
Left hand.
Right hand.
Fingers of the left hand.
Fingers of the right hand.
Traveling back up to your neck.
The throat.
The back of the neck.
The jaw.
The jaw.
Breathe in.
And out,
Softening your jaw.
Left cheek.
Right cheek.
Left ear.
Right ear.
The space behind your eyes.
Your eyelids.
Forehead.
Back of the head.
Top of the head.
Whole of the body.
From the top of the head.
Down to the tips of the fingers.
Down to the tips of the toes.
Balanced.
Supported.
And held.
Feel waves of calm flowing.
Bring down the body to the feet.
On the exhale.
On the inhale,
Wave of calm flowing up the body.
Exhaling down the body.
Inhaling up.
Like the soothing rhythm of a tide.
Waves of calm flowing through you.
Body drifting deeper into rest.
As the breath slows.
The muscles soften.
Each exhale.
Exhale.
Releases anything that is not yours to carry.
Each inhale.
Brings in soft light.
Body heavy.
Resting.
Drifting deeper and deeper.
Each sound you hear helping you relax even more deeply.
And as you rest here,
Allow these words to rest within you.
I am enough,
Even in stillness.
It is safe to rest.
I do not have to earn it.
I am loved for who I am.
Not for what I achieve.
I am learning to be kind to myself.
I allow gentleness to guide me.
I am worthy,
Just as I am.
I deserve rest.
My body deserves rest.
And my mind deserves peace.
Allow these words to sink softly beneath the surface of awareness.
You are worthy.
You are safe.
You are enough.
