Before we begin,
Please make sure you're somewhere safe,
Where you can fully relax.
Not driving,
Not operating machinery,
Just free to let your whole system rest.
I'm Chibs Okereke and welcome to this sleep meditation for deep healing and self-love.
Tonight is all about offering kindness to yourself,
Perhaps more kindness than you're used to receiving,
And then allowing that kindness to sink deeply into your body and mind while you sleep.
This session is designed to help you let go of the pressure to be perfect,
To soften harsh self-talk and to begin relating to yourself with more warmth and understanding.
In the first part of this session,
I'll guide you gently into a state of deep relaxation,
Helping your nervous system to settle and inviting your whole body to feel safe enough to let go.
After that,
You'll hear a series of simple self-love affirmations,
Repeated softly in the background while you drift through sleep,
Allowing your deeper mind to absorb a kinder way of speaking to yourself.
By the end of the meditation,
If you haven't already drifted off,
You'll be more than ready to fall into a deep,
Restorative sleep,
As the gentle affirmations play in the background,
Getting quieter and quieter all through the night.
You don't have to do anything to make this work,
You don't have to concentrate,
You don't even have to stay awake,
You can simply rest here and let your subconscious mind take in whatever feels helpful.
You also don't have to believe every affirmation you hear,
It's perfectly ok if some of them feel new,
Or unfamiliar,
Or even a little difficult to accept at first.
You're simply giving yourself a chance to hear a different voice,
A gentler voice,
One that's on your side.
My voice is here to guide you,
And you're always in control.
If at any point you wish to adjust your position,
Open your eyes,
Or pause the session,
You can.
Knowing that you're free to choose often makes it even easier to relax.
Whether you fall asleep quickly,
Or it takes a little longer,
This time isn't wasted,
Your body and mind are already beginning to move in the direction of rest and healing.
For the most benefit,
You might like to listen to this session on several nights,
Allowing the messages of self-compassion and self-worth to sink in gradually,
Layer by layer,
At a pace that feels right for you.
For now,
There's nowhere else you need to be,
And nothing else you need to do,
You've already done enough for today.
So when you're ready,
Allow yourself to settle a little more,
And we'll begin to prepare your body and your breath for deep,
Healing,
Self-loving sleep.
Now,
If you haven't already,
Allow your body to find a position that feels as comfortable and supported as possible.
You might be lying on your back,
Or on your side,
With a pillow under your head,
Maybe something under your knees,
Whatever helps your body feel gently held.
You don't have to hold yourself up any more tonight.
Let the surface beneath you take a little more of your weight,
So your muscles don't have to work so hard.
If it feels ok,
You may let your eyes close now,
Or simply soften your gaze,
Allowing the muscles around the eyes to loosen,
The forehead to smooth,
And the jaw resting a little more loosely.
If you notice any tiny adjustments your body might like to make,
Like a small shuffle of the shoulders,
A gentle roll of the head,
A deeper sigh,
You can allow those movements to happen now,
And then let your body come to stillness again.
And as your body settles,
We'll begin to bring a little more awareness to your breathing.
There's no right or wrong way to breathe here,
You're not trying to get it perfect,
You're simply allowing your breath to become a little softer,
A little slower,
In it's own time.
You might like to notice the air coming in through your nose,
And the air leaving your body as you exhale.
If it feels comfortable,
You can begin to lengthen your exhale just a little,
Breathing in gently through the nose,
And then allowing the out breath to be a fraction longer,
As if you're slowly sighing out through the mouth,
Or the nose,
Whichever feels more natural.
Inhaling,
Softly,
Without effort,
And exhaling,
A little longer,
A little slower.
As if you're letting go of the day,
One breath at a time.
You might notice that with each slightly longer exhale,
Your body begins to understand that it's safe to relax.
The nervous system begins to shift,
Just a little,
From doing,
Into resting,
From bracing,
Into softening.
If you like,
You can imagine each out breath carrying away a small amount of tension,
Old pressure,
Old self-criticism,
As if the body has found a gentle way to release what it no longer needs to hold tonight.
Breathing in,
Allowing nourishment.
Breathing out,
Allowing release.
Breathing in,
And breathing out.
For a few moments now,
You can simply stay with this gentle rhythm,
Letting the breath be your quiet reminder that you don't have to push,
Or strive,
In this moment.
You're allowed to be here,
Just as you are,
And let your system unwind.
And now,
We'll gently move your attention through the body,
As if you're dimming the lights in each area,
Inviting the body to rest a little more.
Let's begin with your feet and legs.
Noticing the weight of the heels,
The toes,
The calves and thighs.
If there's any tightness there,
You don't have to chase it away,
Just let these parts know that they're allowed to soften,
Even a little.
Let that softness drift into your hips and pelvis now.
Moving to the lower back and belly.
There's nothing you need to hold together here,
You can allow the belly to rise and fall naturally with the breath,
And the lower back to be carried and held by the surface beneath you.
Now,
Noticing your chest and upper back,
The gentle movement of the breath,
The space around the heart.
If there's any heaviness here,
You don't have to push it away,
Just simply offer it a little more room to breathe.
Bringing your awareness to the shoulders,
Arms,
Hands.
If the shoulders have crept up during the day,
Invite them to drop even a few millimetres and let the arms and hands become heavy and still.
Now gently noticing the neck,
The throat,
And the whole of the head and face.
Sensing the back of the head resting in the pillow,
The muscles around the eyes softening,
The jaw loose,
The forehead smooth,
As if the expressions of the day are melting away.
Expanding our awareness now from the top of the head to the tips of the toes,
And sensing the whole body as one connected field of sensation.
Held,
Supported,
Allowed to be exactly as it is.
Now,
If there are any places that still feel tight or restless,
That's perfectly ok.
They don't need to be perfect.
You're simply letting your body know,
Piece by piece,
That it's safe enough to soften.
Safe enough to begin letting go.
Every place that softens,
Even a little,
Is you practising self love in a very real,
Very quiet way.
Now that your body is more at ease,
You may notice a sense of quiet beginning to spread through you,
As if the outer world is moving a little further away,
And your inner world is becoming softer.
Slower.
Calmer.
In your own way,
And in your own time,
You can begin to imagine that somewhere within you,
There's a peaceful sanctuary,
A quiet inner room,
Where you're never judged,
And never required to be anything other than who you are.
You don't have to see this place clearly,
You might sense it as a gentle warmth behind your chest,
Or even a soft light,
Or perhaps just a feeling of safety.
However it appears,
Or even if it's only an idea for now,
Is completely okay.
For a few moments,
Imagine that you're standing at the top of a short,
Soft staircase that leads down towards this heart sanctuary.
There are only ten comfortable steps,
And with each step you take,
You can drift a little deeper into rest,
And a little closer to that place of inner kindness.
In a moment,
I'll count slowly from ten down to one,
And as I do,
You can simply imagine moving down those steps,
One by one,
At your own pace.
Feeling more supported,
More held,
With every number.
Taking the first easy step down,
Feeling the surface beneath your feet,
Knowing there is nothing you need to do tonight,
Except move gently towards rest.
Nine,
Another step,
Perhaps sensing the faint glow of warm light ahead,
A hint of your sanctuary waiting for you.
Eight,
Drifting down,
Feeling your body heavier,
Your breath slower,
As the outside world begins to fade into the background.
Seven,
Another soft step,
As if you're descending into the quietest part of yourself,
Where there is no need to perform or prove anything.
Six,
Deeper still,
Every muscle a little more relaxed,
Every exhale helping you let go of the day that has passed.
Five,
Halfway now,
Feeling supported,
As if something kind within you is guiding you down,
Steady and calm.
Moving towards the centre of your own being,
Where pressure begins to melt,
And only gentleness is allowed to stay.
Three,
Almost there,
Perhaps sensing a door ahead,
Or an opening that leads directly into your heart sanctuary.
Two,
So close now,
Body heavy and relaxed,
Mind growing quieter,
As if you're wrapped in a soft,
Protective warmth.
One,
Stepping softly into that inner room now,
Entering your sanctuary,
The place inside you where you're always welcome,
Exactly as you are.
Four,
Allow yourself to arrive here,
Without needing to change anything.
You might imagine a comfortable chair,
Or a soft bed,
Or a cosy corner with cushions and blankets.
This is your space,
A place where you can finally set down the weight of self-criticism and simply rest in your own presence.
Here,
Self-love doesn't have to be loud or dramatic,
It can simply be the choice to let yourself rest,
Without earning it first.
In this inner room,
There's no harsh voice,
No impossible standard,
No list of things you should have done,
There's only a quiet,
Calm,
Steady awareness that you've been doing the best you can with everything you've been carrying.
For a while now,
You can simply be here,
In this sanctuary behind your heart,
Letting its gentle atmosphere surround you,
As if the walls themselves are made of understanding,
Patience and care for you.
As you remain here,
In this sanctuary behind your heart,
You might like to bring some of this gentleness into your physical body.
If it feels comfortable,
You might rest one hand lightly on your chest,
Over the area of your heart.
There's no right or wrong way to do this,
Simply letting your hand rest there,
As a small,
Quiet sign that you're here with yourself.
You might notice the warmth of your hand against your chest,
Or the subtle rise and fall of your breathing beneath your palm.
There's nothing to force,
Nothing to perform,
Only this simple contact,
Reminding your body that you're not abandoning yourself tonight.
If it feels okay,
You can quietly offer yourself a gentle phrase,
Silently in your mind,
To go with this touch.
Something like,
Right now,
I am safe enough to rest.
You don't have to feel completely safe,
Or completely relaxed,
For this to be true enough.
You're simply allowing some part of you to know,
That in this moment,
In this room,
In this body,
You're safe enough to soften,
To let go,
To rest.
For a few breaths,
You might repeat that phrase slowly in your mind,
Timing it with the natural rhythm of your breathing.
Something like,
Right now,
I am safe enough to rest.
Right now,
I am safe enough to rest.
Right now,
I am safe enough to rest.
Knowing that in the days ahead,
Whenever you notice that familiar tightness of self-criticism or that rush to be perfect,
You can always pause,
Place a hand on your heart and quietly remember this feeling and this phrase.
Letting your body remember,
Even for a moment,
What it's like to be on your own side.
And now,
As you continue to rest here,
With your body soft,
Your breath steady and your inner sanctuary around you,
You don't need to do anything more.
From this point on,
You can allow yourself to drift as deeply into sleep as you wish.
In a few moments,
I'll begin to speak a series of simple self-love affirmations.
You may hear some of them clearly,
Or you may drift in and out.
You may hear only fragments,
Or nothing at all.
Either way is perfectly ok.
Your conscious mind is free to float,
To wander,
To dissolve into dreams.
While your deeper mind listens in the background,
Taking in whatever feels helpful.
And letting the rest pass by.
These affirmations are here to offer you a different kind of inner voice.
A kinder,
More patient,
More supportive voice.
One that speaks to you as someone who is worthy of care.
These are messages of self-love,
Spoken to the parts of you that didn't always hear them when you needed them most.
As you drift,
You may hear these words,
Repeating softly,
Again and again,
As you slip into deep,
Healing,
Self-loving sleep.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I am enough,
Even when I do less.
I am learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I am enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I am enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
More and more,
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I am enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I am safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
Right now,
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
Bit by bit,
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side.
I'm allowed to make mistakes and still be worthy of love.
I deserve patience,
Understanding and care.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
I'm enough,
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
I'm healing from the inside out.
It's safe for me to soften and let go and still be worthy of love.
I deserve patience,
Understanding.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
I'm healing from the inside out.
It's safe for me to soften and let go and still be worthy of love.
I deserve patience,
Understanding and care,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
I'm safe enough to rest.
I'm worthy of kindness,
Even when I feel broken.
Even when I do less.
I'm learning to speak to myself like someone I love.
My body is allowed to rest,
Exactly as it is tonight.
I don't have to earn rest or love.
I'm healing from the inside out.
It's safe for me to soften and let go.
I'm on my own side and still be worthy of love.
I deserve patience,
Understanding.
I'm learning to trust my own heart.
I belong in this world,
Exactly as I am.
I'm learning to treat myself with the same compassion I offer to others.
