Sleeping Island

When my daughter was younger, I would often make up "Sleeping Island" meditations for her to help her with some bedtime anxiety. I have begun recording them here to share with others. This recording includes some music and sound effects.

Andrew Bertram is a Registered Clinical Counselor dedicated to helping individuals, couples, and families navigate life’s challenges and cultivate deeper connections. With a Master’s degree in counseling and nearly a decade of dedicated practice, Andrew specializes in relational dynamics, providing a compassionate and grounded space for healing.

A large part of Andrew’s therapeutic approach is the integration of mindfulness and meditation, offering clients practical tools to manage stress, foster self-awareness, and find balance. Outside of the clinic, he has been creating and sharing dedicated meditation recordings for several years, helping clients and the broader community find pockets of peace in daily life.

Transcript

Let's begin by getting your body ready for the journey to sleeping island. Lie down in your bed, Exactly how you like to be. Pull the covers up to your chin or your shoulders, Wherever feels the coziest. Let's do three balloon breaths together. Take a deep, Slow breath in through your nose, Filling your belly up like a big, Soft balloon. Hold it for a moment. And then let it out through your mouth with a quiet, Sleepy sigh. Let's do that again. Deep, Gentle breath in, Letting your chest rise. And exhale, Letting your whole body sink just a little bit deeper into your mattress. One last time, The deepest breath yet. Let it all go. Releasing any tightness in your shoulders, Your face, And your hands. Now, In your mind, Imagine walking down a path toward the water. The air is perfectly warm and a gentle breeze kisses your cheeks. At the edge of the water. A boat is waiting for you at a wooden dock. It's the safest, Most comfortable boat ever made. Inside, It is filled with piles of soft blankets and squishy pillows. Before you step onto the boat, Look behind you. Who's coming on the journey with you tonight? Look closely. Is it a favorite stuffie? A pet? Maybe a loved one? See them clearly in your mind. Invite them onto the boat. Watch them climb in and find their perfect cozy spot. Maybe your stuffy cuddles right in under your arm or sits next to you on a pillow. Take a moment to tuck them in, Making sure they're warm and safe. Now let's untie the rope and let the boat slowly glide away from the dock. You feel the boat very gently rock on the water. It's a slow, Rhythmic movement, Like being rocked in a giant hammock. The water is completely calm, Like a smooth sheet of glass. Every time the boat rocks, You feel a wave of relaxation move from the top of your head, Down your neck and into your shoulders. Your arms feel heavy. Your legs feel heavy. The sky above you is turning pink and orange as the sun begins to set into the calm water on the horizon. You can see birds soaring high above, Also making their way to Sleeping Island. Look out over the front of the boat. In the distance, Rising out of the calm sea, Is Sleeping Island. It looks so peaceful, Glowing with a soft warm light. You can see lush green trees and long sandy beaches. The boat moves closer and closer, Completely silent, Just drifting over the water. You reach the shore of Sleeping Island. The boat glides onto the softest, Warmest white sand. You don't even have to leave the boat if you don't want to. You can just listen to the sound of the island. Listen to the waves as they touch the shore. And then slide back out. It's like the island is wrapping a big invisible blanket of safety all around you and your friends. Your loved ones and stuffies are already breathing slowly. Their eyes closed, Fast asleep. Your eyelids start to feel heavy, Like little curtains wanting to close for the night. You are completely safe and so loved. Let yourself drift away, Rocking with the boat, Resting on the island. It's time to sleep.