Transform Habits & Manifest Goals | Deep Sleep Yoga Nidra

This is the meditation you've been looking for. Ready to break free from bad habits & create lasting positive change? In this deep sleep-guided meditation, journey through a celestial desert to an ancient dream temple, where you’ll meet your future self & plant the seeds of change.

This sleep meditation is designed to build healthy habits —whether it’s stopping smoking and drinking, healthy weight loss, better self-discipline, or breaking free from old habits. This transformative yoga nidra sleep meditation uses guided imagery, affirmations, & binaural music to fall asleep quickly tonight.

Rewire your subconscious mind to embrace empowering choices while your body and mind recharge overnight. Wake up each morning feeling refreshed, motivated, & aligned with your wellness goals for this year.

Listen nightly for the next 30 days to create the life you desire. Your transformation begins tonight.

Sweet dreams, Brilliant Beings!

Transcript

Hello Brilliant Being,

I'm Dr.

Liz Sloanena,

A sleep psychologist,

And I'm honored to be your guide tonight.

There's a reason why you are here and chose this session.

Perhaps you want to make a positive change in your life,

Or do you desire to free yourself from unhelpful habits?

Whatever your reason may be,

You are right where you need to be.

By selecting this session,

You are already choosing to make a profound difference in your life.

My voice will guide you for deep mental and physical relaxation and transformation.

To help you make positive progress and achieve your goals,

You will embark on an inner adventure through a celestial desert to discover an ancient dream temple where you will meet your future self.

Here in this place between the sacred silence and sleep,

You will uproot the unhelpful,

Unconscious habits,

And plant the seeds of conscious,

Helpful change.

Remember,

We are what we repeatedly do.

It takes repetition to create lasting,

Positive change.

And the more you listen to this practice,

The easier it will become to leave old habits behind.

And each session will bring you new benefits and profound insights.

Because what you practice grows stronger.

Feel the power and the choice to return each day knowing that every time you do,

You are rewriting your story for the better.

You are the author of your life.

So allow my words to be a healing lullaby,

Knowing that your unconscious is always listening,

Even if you fall asleep before the session is over.

Now it's time to unwind your mind and welcome the wisdom within.

So,

Let's start by simply relaxing.

Invite the eyes to rest back and down into the softness of this moment,

Noticing the calming colors and the shifting shapes ebb and flow before your closed eyes,

Allowing the body to easily and effortlessly sink into the comfort of the bed,

Honoring the body and relaxing the mind one small adjustment at a time,

Adjusting the feet and legs for more comfort,

Allowing the spine to be cradled by your bed,

Inviting comfort to the hands and comfort to the heart,

So that the shoulders can soften,

The neck and jaw can soften,

Even the tongue and the scalp can soften,

So that you can be even more supported by your favorite pillow.

And give yourself full and complete permission to sink into the serenity of this moment,

Settling into this stillness,

And allow my healing words to guide you deeper and deeper within.

I welcome you to place one of your hands over your heart,

To guide you on your journey within,

Either your right or left,

Whichever resonates with you tonight.

Notice the pleasant support of the hand on your chest,

Deepening the connection and commitment to yourself,

Deepening the calm and comfort you can give yourself.

Now let's take a cleansing breath together,

Breathing deeply in through your nose,

Hold briefly at the top,

And then release with a sigh,

Letting it go,

Letting you flow deeper and deeper within,

Going as deep as you wish to go tonight,

Floating deeper and deeper into this comfort,

This inner calm.

The breath is your loyal friend for focus and freedom,

And you can allow the breath to return to its natural,

Soothing rhythm,

As it gently softens and soothes the body and mind.

Let's take a moment to create a sankalpa,

Or positive intention.

Instead of focusing on what you want to stop doing,

Or the habit you wish to break,

It's important to prime your mind by affirming what you want to achieve.

Doing so will help strengthen your resolve to become the person you want to be.

By naming and claiming your commitment right before you go to sleep allows it to be prioritized today,

Tomorrow,

And in the future.

So make the intention positive and present-oriented,

Ideally with an I AM statement.

For example,

I am becoming healthy.

I am honoring my body.

Or I am consistent and patient with myself.

I'll give you time to plant that intention and repeat your vow to yourself three times.

Feel those words flow from the hand to the heart,

Resonating and glowing within you.

Feel that they are already true,

And are absorbed deeply within you,

So that every muscle,

Ligament,

Bone,

And cell in the body is aligned to your highest,

Wisest good.

And these golden words go with you,

Lighting your path forward,

And guiding you,

Like an inner compass,

To become who you wish to be.

Allow the hand to float away from your heart and rest beside you now.

Feel it deepening your relaxation,

Deepening your comfort,

Deepening your resolve.

One part of your mind can drift and dream while another part of your mind can listen and respond to my words to heal what needs to be healed.

Because the interesting thing is,

You are already taking the steps to achieve that heartfelt goal,

Right here,

Right now.

As you continue to journey inward,

You see and feel yourself taking steps on a pathway of golden light towards a door.

A door to your wise,

Unconscious mind.

And on the other side of this door is a trail through the celestial desert to your dream temple.

And whenever you are ready to go deeper within,

You can easily open this door.

So go ahead,

Effortlessly open this door to go deeper within.

And step forward to continue your journey.

The celestial desert welcomes you with a clear and smooth trail,

Illuminated to your destination,

In the velvety embrace of night.

This place is cool and comfortable,

Serene and safe,

As if you've visited this vista before.

The soft sand twinkles with inspiration,

Like a mirror reflecting the stars above.

The vast expanse and ebb and flow of the dunes unfold like a cosmic quilt,

Each grain shimmering with a soft glow.

The pleasant breeze guides you forward,

Feeling ease and lightness with every intentional step you take.

The night sky is painted with hues of indigo,

Violet,

And deep sapphire,

As if the universe itself is orchestrating a symphony of colors to serenade your journey.

You know exactly where to go,

As you see your destination amidst the dancing sands.

An oasis emerges on the horizon,

Where a dream temple awaits your presence.

The sand along your path,

Slowly but surely,

Becomes lush.

At first you see desert flowers dot the sand,

Building into soft emerald grass and flourishing trees.

The determination and perseverance of nature,

Despite harsh environments,

Speaks to you.

Deeper and deeper you go into the oasis's forest,

Where you discover the water source nourishing the kaleidoscope of flora and fauna around you.

The fresh oasis invites you to drink from the pool of wisdom and quench your thirst for insight.

Inspiration.

So go ahead and take a rejuvenating sip,

Feeling a positive shift within,

As you give your body and mind exactly what it needs to be and feel healthy and strong.

As you rest and recharge from your journey,

You marvel at the intricate dream temple,

Resting soundly in the heart of the oasis.

The temple of dreams appears to be made of an iridescent crystal,

Which shimmers and glistens from afar,

Reflecting and magnifying the brilliance of the full moon and the galaxies above.

You wonder how the sturdy structure was even created to float on top of the oasis.

At first glance,

It seems impossible,

But then you notice a curious stone covered in moss near the water's edge.

The smooth stone is engraved with ancient inscriptions and instructions to make the impossible possible.

Release what no longer serves you to rise above.

Let go of the old to make space for something new.

A deep inner knowing arises within you,

And you understand exactly what to do.

You remember the power of your cleansing breath to let go of what no longer serves you.

You grab a rough rock at the edge of the water,

And notice that despite its small size,

It holds exceptional weight.

As you hold a heavy,

Rigid rock,

You bring to mind that specific old habit or unhelpful belief that gets in the way or holds you back from achieving your goal.

Allow the full weight of the unhelpful habit or thought to leave your body,

Leave your mind,

As you exhale a dark colored smoke.

You watch the smoke envelop the rock until it becomes fully infused,

Sealed,

And safely contained within the rock itself.

Take as long as you need until it feels complete.

Now,

Whenever you are ready,

Throw the rock into the oasis,

Fully and completely releasing what no longer serves you.

See it make a grand splash,

And then safely and easily,

It drifts to the bottom of the oasis.

You feel a positive and powerful shift within you,

Like a weight has been lifted from your shoulders.

Feeling lighter,

Stronger,

More empowered.

You understand deeply why you've outgrown this unhelpful behavior.

You see clearly the unintended consequences of this outdated behavior.

You are now truly free and liberated.

Notice the ripple effect that your single action makes in the water.

This echoes the positive impact that will happen in your waking life.

And once the water's surface glides back into stillness,

You notice a golden light shine from below the surface.

And you see a bridge of healing light emerge for you to be transported to the Temple of Dreams,

Into the depths of your unconscious.

Go ahead and move easily and effortlessly forward to your destination.

On this bridge of positive light,

In what feels like no time at all,

You arrive at the entrance.

The majestic Dream Temple stands tall,

Surrounded by a cascade of vibrant flowers and manicured trees.

This place seems to welcome you with an enticing glow from within.

As you approach,

The ornate door swings open,

Granting you an entrance fit for royalty.

A plush velvet carpet unfolds,

Guiding your way into the Dream Temple.

Each and every step you take fills you with confidence.

As you step through the entrance,

You find yourself in a grand hall adorned tapestries woven from the fabric of your life.

Each thread represents a choice,

A decision,

And a step taken toward your goals.

You marvel at what you have overcome and what you can create in your life.

The soft ambient light bathes the hall in a reassuring warmth,

As if the universe itself is igniting and aligning to support your journey.

And a gentle breeze carries the whispers of encouragement,

Inviting you to explore the treasures within.

In this Dream Temple,

Time is an ally,

Moving at the pace that aligns perfectly with your aspirations.

You feel a deeper trust and deeper connection to divine timing,

That each day is an opportunity for you to grow and succeed.

And as you explore the various chambers,

You encounter doors leading to different aspects of your life.

Personal,

Professional,

Financial,

Even spiritual.

Each door opens easily,

Inviting you to step through and claim the treasures that await.

Knowing that each treasure is a reclaiming of an inner strength that will be a helpful tool on your journey.

So go ahead,

Rediscover your treasure,

And take as long as you wish.

You arrive at the last chamber to discover the final inner treasure.

As you open the door,

You are pleasantly greeted by a calm being with a warm smile.

The wise being looks familiar,

And then it becomes clear.

It's you,

At your best.

It's you,

In the near or distant future.

The you that has successfully accomplished your goal.

Take a good look at your future self.

Notice how healthy,

Happy,

And harmonious they are.

Curiosity and excitement washes over you as you connect deeply to your future self.

They know exactly why you are here,

And they wish to help you.

Your wiser self guides you to a secret passage leading to a grand garden.

They whisper,

Look closely,

This garden is a reflection of your unconscious mind.

This garden is sacred.

Please treat it as such.

Looking curiously,

You notice how beautiful your garden is evolving.

Each seed,

A choice.

Each choice,

A moment of care.

You remember the importance of consistently tending to your garden for growth to continue.

You know a tiny acorn does not turn into a grand oak tree overnight,

But it does grow each and every day.

With daily nourishment,

Consistent commitment,

And compassionate care.

And that wisdom can be applied to your own growth.

And as you stand there,

You realize that your garden doesn't need perfection.

You know that not every day will be sunny,

And you know that some flowers grow best in the shade.

You realize your garden simply needs your presence,

Your care,

And your willingness to tend to it day by day.

Knowing you are both the gardener and the garden.

Everything you need is within you,

And as you tend to the garden,

You are naturally creating a life that flourishes with joy and possibility.

All it takes is care,

And you are already doing it.

Right now.

And you see a specific flowerbed that is being updated,

Where a myriad of budding flowers grow amongst a knotted tangle of weeds.

As you look at the various weeds that stifle or stunt the budding flowers from taking root,

You remember that pulling the weeds from their roots prevents them from growing back.

Your wiser self invites you to tend to your garden by pulling out the soft weeds from their roots.

So go ahead and start letting go and releasing the weeds that no longer serve you,

That no longer serve the garden of your mind.

Because what you release and let go of here in this garden will make transformative positive benefits in your waking,

Conscious life now.

You easily and effortlessly scoop up and pull out the weeds of unhelpful habits or outdated beliefs or old behaviors that you once deemed as bad or limiting.

You may notice how you already know how to let them go.

It's as though your hands,

Guided by the wisdom of your unconscious,

Instinctively know what no longer belongs.

Take as long as you need until it feels complete.

As you remove these roots and weeds from your mind,

You quickly notice the rest of the garden bed has more space and room to grow.

And if any weeds seem to be hard to let go of or hard to remove,

You can always come back another day and try again.

Knowing that your future self can help you let go of these stubborn,

Pesky,

Lingering weeds so easily,

So effortlessly,

With patience and determination.

Then your future self whisks away the unwanted and uprooted weeds.

Look at your dedicated work and see how different your mind garden is now.

There is more space to breathe.

The budding sprouts and seeds have so much more room to grow,

Flourish,

And even bear fruit.

Your future self thanks you for your courage and commitment to tending to your garden and to your prosperous future.

Now that there's plenty of space to flourish and thrive.

And they invite you to plant seeds that align with the aspirations and goals you seek.

You open a tiny pouch of seeds and see them shimmer with radiance and potential.

You can select how many seeds you desire to plant in your mind garden,

Knowing that each seed that you choose is a quality,

A strength,

Or a healthy habit that will improve the quality of your life.

So go ahead,

One by one,

Plant those seeds of change.

And growth now.

Digging deeper into the soil.

Placing the seeds right where they belong.

Covering each one with care.

Like tucking a loved one into bed.

And now nourishing these seeds of growth with fresh water.

Every drop strengthens the seeds with kindness,

Compassion,

And commitment.

You can feel a profound shift in your mind,

Body,

And life as this unfolds.

Because you know that you are making a difference every day,

And are clearly devoted to your improvement.

In fact,

You will find in expected and unexpected ways,

Positive benefits and changes in the way that you treat and talk to yourself.

It will be easy and effortless to see and feel the progress you make.

Celebrating wins,

Big or small.

Knowing and trusting your body and mind's natural and natural nature.

Tendency to seek health and happiness.

Your wiser self congratulates you on all your hard work that you've done to be where you are today.

And you know that these seeds will take root,

Sprout,

And grow.

Thriving and blossoming and bearing sweet fruit for you to enjoy today,

Tomorrow,

And in the future.

Your future wiser self invites you to take a well-deserved rest next to them in the garden that you are co-creating.

During this deep rest,

Your wiser self shares with you all that you need to know to make your future a reality now.

So listen deeply to receive the specific guidance,

Advice,

And words of wisdom they offer to achieve your goals.

And if you find yourself faced with a challenging choice or a craving,

You can pause and take a cleansing breath to help you reconnect with your wiser self.

Remember,

Your breath is your loyal friend,

Always there to bring you a sense of calm and clarity.

And now,

Your wiser self gifts you a letter.

A special letter that contains powerful affirmations that you can take with you and repeat if you need encouragement.

You read aloud the letter,

Which contains the following affirmations.

1.

My actions are kind and aligned.

2.

I've outgrown old habits,

And I am ready for healthy change.

3.

I am capable of creating the life I dream of.

4.

My goals are clear,

And I move towards them with unwavering certainty.

5.

Each step I take brings me closer to my destination.

6.

I release self-doubt and embrace self-confidence.

7.

I trust in my ability to overcome any challenges that come my way.

8.

Every obstacle is an opportunity for growth and learning.

9.

I am free from cravings or urges.

10.

I know new ways to relax and stress less.

11.

I choose to surround myself with people who inspire me and want me to succeed.

12.

I control my environment and set myself up for success.

13.

I welcome progress and success in my life.

14.

Every day and in every way,

I am becoming better and better.

Take whichever suggestions and affirmations serve you best and will continue to serve you on your wellness journey.

15.

Because your future,

Wiser you,

Is already within you,

Serving as your inner compass.

16.

My voice will go with you,

And you will hear my words of wisdom when you need them most,

And you will reconnect to your vision and mission and choose healthy choices each and every day.

17.

And each time you practice,

It will become easier to be mindful,

And easier to make those healthy choices.

Because mindfulness has become your automatic state of mind.

18.

As you relax deeper with your higher,

Wiser self by your side,

You may feel so relaxed that you would prefer to sleep and dream about all these wonderful things that you are doing for yourself,

For your health,

And your wellness goals.

19.

And you will find yourself drifting off to sleep easily and effortlessly.

Getting good,

Deep sleep that supports your body and mind,

So that when you are ready to wake up and start your day,

You can do so easily and effortlessly.

20.

When you awaken,

You will feel refreshed,

Energized,

And ready to make fulfilling choices that honor your body and mind.

But for now,

It's time to sleep,

To drift and dream,

And enjoy this rest that you deserve.

Remembering that you have the positive energy,

Momentum,

And inspiring words that will guide you today,

Tomorrow,

And in the future.

Sweet dreams,

Brilliant Being

Reviews

Thanks, I slept. Wonderful meditation.

This is a wonderful meditation for transformation. I am going to continue to listen each day! It feels very potent for me. Thank you for offering this meditation! Very grateful.

I'll save and repeat. Many thanks.