Self-Love & Kindness For Sleep
Hello, my Sleepy Cats! It's time for a soothing and healing meditation tonight. We will focus on themes of self-love, gratitude, and giving kindness back to you. This will all take place as we navigate gently through a relaxing box breathing pattern, some powerful visualisations, and words of comfort/affirmation. The comforting words at the end will repeat a few more times, allowing you to take your time to relax and drift into sleep. I do hope you find this meditation soothing, healing, and tranquil. Music by Liborio Conti
Transcript
A warm welcome to this deep sleep meditation,
Where you can enter a state of peace and focus on developing self love and giving kindness back to you.
We will enjoy some calming breathing,
A series of you are affirmations and powerful visualisation to help you tonight.
There is nothing left for you to do,
This is your time now to simply let go of the day.
If there are still racing thoughts,
You can give these permission to gradually quieten down,
Reminding yourself that anything important will still be there in the morning.
And as you start to settle in,
You can allow your eyes to close and begin to feel the support underneath you from the surface you are in contact with.
Bit by bit,
Your body gently softens and your breath begins to slow down.
You are inhaling peace and exhaling stress,
Good,
Let it all fade away now.
In a moment we will do a box breathing exercise using the count of four,
However,
If you are more comfortable with a different count then please do shorten or lengthen to whatever is right for you,
There is no pressure tonight.
So,
When you are ready,
Inhale through your nose to a count of four,
Hold for four,
Exhale through the mouth for four,
And hold again for four,
That's great,
Let's try again,
Breathe in for four,
Hold for four,
Exhale for four,
And hold for four.
Continue to breathe in this way in your own time and at your own pace,
Allow your body to sink just that bit deeper with each exhale,
Allow your breath to be your anchor tonight.
When you breathe in,
Your belly should expand ever so slightly,
And when you breathe out your belly should deflate ever so slightly,
Allow your breath to come back to a natural rhythm,
Let it ebb and flow like a gentle tide on a calm shore.
Now,
In your mind's eye,
Imagine a very small pale blue orb pulsing at the soles of your feet,
It radiates a calm and healing energy.
Very slowly,
This orb begins to travel upwards,
And as it passes over you,
Illuminating your body bit by bit,
You allow yourself to express gratitude for each part of you,
You are grateful to your feet for grounding you and moving you forward,
You are grateful for your ankles,
Your calves and your shins for their support and strength,
You are grateful to your knees for their movement and flexibility and to your thighs for their endurance,
You are grateful to your hips and your pelvis for giving you balance and stability,
You are grateful to your stomach for strengthening your core and allowing you to be vulnerable,
You are grateful to your lower back for housing your strength and assurance,
You are grateful to your spine for holding you up and supporting you even when your muscles are tired,
You are grateful to your ribcage for being your shield and protector,
You are grateful to your heart for filling you with love,
Kindness and warmth,
You are grateful to your shoulders and your upper back for carrying so many of your burdens,
And tonight you give them permission to release all of these,
You are grateful to your arms and your hands for they allow you to give and receive in so many ways,
You are grateful to your neck and your throat for giving you a voice and a way to be heard,
And as the pulsing blue orb arrives at your face,
You feel grateful to your lips and your jaw for allowing you to articulate your thoughts,
You are grateful to your tongue to be able to taste delicious food,
Your nose for all the wonderful aromas you can enjoy,
And your eyes for showing you the beauty and the color in the world,
You are grateful to your mind for allowing you to imagine,
To create,
And to dream,
Gradually,
The blue orb begins to illuminate your entire body,
Pulsing above you like a gentle spotlight,
With each passing breath you allow your body to sink into the surface beneath you,
And as you breathe in,
The orb grows slightly brighter,
And as you breathe out,
The orb grows slightly dimmer,
Remind yourself that you are safe,
You are watched over,
And you are deeply loved,
And now,
You will hear a slow and steady countdown from 20,
With each number,
You can shift your focus to a different part of your body,
Working back down from your head to your toes,
Releasing as we go,
And drifting even deeper into peace and tranquility,
20,
Relax your forehead and your brow,
19,
Release your eyes,
Allow them to be heavy,
18,
Let go of your cheeks and your jaw,
17,
Soften your tongue and your lips,
16,
Release your neck and your throat,
15,
Let your shoulders drop,
Releasing any lingering tension,
14,
Focus on your upper back and allow it to be soft,
13,
Breathe into your chest and allow it to be open and free,
12,
Relax your belly and let go of any holding in,
11,
Soften the lower back and let it be heavy,
Allow your hips to sink deeper,
And,
9,
Release the muscles in your thighs,
8,
Soften your knees,
7,
Melt away the tension in your calves,
6,
Release your ankles,
5,
Feel the tops of your feet relaxing,
4,
Soften the soles of your feet,
3,
Let your toes tingle,
2,
Breathe in to stillness,
1,
Allow yourself to drift deeper and deeper as you slowly let go and surrender,
4,
You are completely free,
And as you lie here in a state of bliss and comfort,
You can imagine that you are being gently rocked by the magic of the night as a soothing lullaby sings you to sleep,
5,
You can float effortlessly and you can release everything,
Your breath can flow with the rhythm of the music,
There is nothing left for you to do and nothing left to think,
6,
And as you slowly drift,
You will hear soothing words of self-love and kindness whispering through your mind,
These words will repeat and gradually fade out like the gentle tide,
7,
You can allow these words to wrap around you and envelop you in a blanket of healing,
8,
You are safe to let go now,
9,
You are allowed to take care of yourself,
10,
You deserve peace and rest and you deserve comfort,
11,
You are enough exactly as you are,
12,
You are letting go of self-doubt and unnecessary criticism,
Love and kindness begins with you,
You forgive yourself and you accept yourself,
13,
You are opening your heart to possibilities and opportunities,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
You are capable of healing,
14,
You are giving love to your body,
Your mind and your soul,
You are right where you need to be and you are moving in a positive direction,
You are embracing yourself exactly how you are,
15,
You are open to learning and growing,
You are balanced and at peace,
You are brave and strong,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
You are safe to let go now,
You are allowed to take care of yourself,
16,
You deserve peace and rest and you deserve comfort,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
17,
Love and kindness begins with you,
You forgive yourself and you accept yourself,
Opening your heart to possibilities and opportunities,
18,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
19,
You are right where you need to be and you are moving in a positive direction,
You are embracing yourself exactly how you are,
20,
You are open to learning and growing,
Balanced and at peace,
You are brave and strong,
You are confident and courageous,
21,
You are bold and beautiful,
You are resilient and powerful,
You are safe to let go now,
You are allowed to take care of yourself,
22,
You deserve peace and rest and you deserve comfort,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
23,
Love and kindness begins with you,
You forgive yourself and you accept yourself,
You are sending your heart to possibilities and opportunities,
24,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
25,
You are right where you need to be and you are moving in a positive direction,
You are embracing yourself exactly how you are,
26,
You are open to learning and growing,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
27,
You are loved and you are enough,
28,
You are safe to let go now,
29,
You are allowed to take care of yourself,
30,
You deserve peace and rest and you deserve comfort,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
31,
Love and kindness begins with you,
You forgive yourself and you accept yourself,
Sending your heart to possibilities and opportunities,
32,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
33,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
34,
You are right where you need to be and you are moving in a positive direction,
You are embracing yourself exactly how you are,
You are open to learning and growing,
35,
You are balanced and at peace,
You are brave and strong,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
36,
You are loved and you are safe to let go now,
You are allowed to take care of yourself,
You deserve peace and rest and you deserve comfort,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
Love and kindness begins with you,
37,
You forgive yourself and you accept yourself,
Turning your heart to possibilities and opportunities,
You are sending love through your entire body and out into the universe,
38,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
39,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
You are right where you need to be and you are moving in a positive direction,
40,
You are embracing yourself exactly how you are,
You are open to learning and growing,
You are balanced and at peace,
41,
You are brave and strong,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
42,
You are safe to let go now,
You are allowed to take care of yourself,
You deserve peace and rest and you deserve comfort,
43,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
Love and kindness begins with you,
44,
You forgive yourself and you accept yourself,
Turning your heart to possibilities and opportunities,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
You are right where you need to be and you are moving in a positive direction,
45,
You are embracing yourself exactly how you are,
You are open to learning and growing,
You are balanced and at peace,
46,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
47,
You are loved and you are safe to let go now,
You are allowed to take care of yourself,
48,
You deserve peace and rest and you deserve comfort,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
49,
Love and kindness begins with you,
You forgive yourself and you accept yourself,
Sending your heart to possibilities and opportunities,
50,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
51,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
52,
You are right where you need to be and you are moving in a positive direction,
You are embracing yourself exactly how you are,
You are open to learning and growing,
You are balanced and at peace,
You are brave and strong,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
53,
You are safe to let go now,
But to take care of yourself,
You deserve peace and rest and you deserve comfort,
54,
You are enough exactly as you are,
You are letting go of self-doubt and unnecessary criticism,
Love and kindness begins with you,
55,
You forgive yourself and you accept yourself,
Turning your heart to possibilities and opportunities,
You are sending love through your entire body and out into the universe,
You are a beacon of hope and positivity,
You are worthy of love and kindness,
Especially from yourself,
You are surrounded by warmth and comfort,
You are capable of healing,
You are giving love to your body,
Your mind and your soul,
You are right where you need to be and you are moving in a positive direction,
56,
You are embracing yourself exactly how you are,
You are open to learning and growing,
You are balanced and at peace,
57,
You are brave and strong,
You are confident and courageous,
You are bold and beautiful,
You are resilient and powerful,
