Unwind And Release Worry For Blissful Deep Sleep

Fall asleep in minutes as you enjoy a zen spa perched on the mountains to massage and release all your worries, negative thoughts, and anxiety. This deep sleep meditation by Dr. Liz Slonena will help quiet the mind for sleep so you can get the rest you deserve. Transform your worries into wishes for well-being and unlock the secret to serene sleep every night from a wise guide.

This sleep meditation for stress relief uses various relaxation techniques including yoga nidra, guided imagery, sleep visualization, mindful breathing, sleep affirmations, and CBT for insomnia skills for a deeply relaxing sleep story meditation. Calm the mind quickly with deep relaxation and stress relief to fall asleep quickly. This sleep meditation is for anxiety, stress, burnout, chronic conditions, depression, and insomnia. Sweet dreams, brilliant beings.

Transcript

Hello,

Brilliant being.

I'm so glad you're here,

Ready to unwind your mind and receive restful sleep tonight.

I'm Dr.

Liz Lonenna.

There's a reason why you chose this meditation,

And you made the right choice if you are wishing to let go of worries and concerns so that you can fall asleep quickly and blissfully tonight.

If you desire optimal sleep and stress relief,

Listen to my voice for the next 30 days at the same time each and every night,

Because consistency is key for serene sleep,

And you will be pleasantly surprised how easy and effortless it is to fall asleep deeply and wake up calm and energized.

It's time to unwind your mind and welcome sleep now.

If you haven't already,

Invite the eyes to gently close so you can enjoy your journey to your dreams,

Making any and all adjustments to welcome in even more comfort to the body and more calm to the mind.

That's right,

You can listen to a few of my words,

Or all of my words,

And my voice may sound like an old trusted friend or a wise compassionate mentor wishing you well on your vacation you are about to head to.

And each time you enjoy this mindful meditation vacation,

You will learn new adaptive ways to stress less and sleep more.

And by the end of this experience,

All mental and physical tension will melt away,

And you will be so deeply relaxed that you will find yourself fast asleep before the end of the track.

And that's perfectly fine,

Because that's exactly what you want,

Isn't it?

So just allow your mind to drift and dream,

Allowing whatever to happen to happen,

So that the body and mind can receive the rest it deserves.

Now as you enter a blissful state,

I invite you to shift from thinking and doing to feeling and being,

Sinking deeper and deeper into the serene support of your bed.

Savor the softness of your pillow,

The pleasant warmth of your sheets,

And the cool calm air on your face as you exhale.

And you've had a long busy day,

And doesn't it feel so wonderful to finally rest and slow down?

And as the comfort sinks in even more,

Let's take a few deep cleansing breaths together,

Signaling to the body and mind that it is truly safe enough to rest now.

And if you wish to relax even deeper,

Place one hand over your heart and your other hand on your belly.

Good.

And take a deep breath in through your nose,

Hold it briefly at the top,

And then exhale out of your mouth,

Releasing all that tension of the day.

And enjoy this cleansing breath two more times,

Breathing in even more serenity,

And breathing out even more stress,

So that each and every breath allows more calm and rocks you to deeper comfort.

And on your next and final exhale,

You can let out a wonderful sigh,

Signaling to the body and mind that it's time to rest and sleep deeply now.

Wonderful.

And you can return to your normal,

Peaceful breathing,

Just noticing the natural soothing rhythm of your breath.

As the body breathes in,

Feeling the rise of your breath.

As the body breathes out,

Noticing the fall of the breath,

Feeling the welcome sense of release that occurs easily and naturally.

Enjoying each exhale the body releases more and more stress and tension and negative energy.

Letting it go,

Letting it flow,

While each inhale fills the body with calm comfort more and more,

So that the breath helps you drift and dream deeper and deeper within.

Drift and dream to serene sleep.

As you allow this stillness to settle in,

You can unlock your imagination and see before you a wonderful outdoor spa.

A five-star spa resort that intends to pamper every inch of you.

A spa that honors your body and mind and everything that it's done for you.

This serene spa has a scenic view,

Perhaps overlooking a brilliant mountainside with wise,

Sturdy emerald trees.

So go ahead and look around,

Really taking in the view and soaking in the spa with all five of your senses.

Allow your spa to be as vivid as vivid can be,

That all your needs can be met here.

And as you enter the spa,

A familiar hostess with warm eyes and a wise presence greets you with a smile that naturally eases the mind.

The calm hostess softly says,

Welcome back.

I'm so glad that you are here.

I'll get your hot tub and massage room ready.

Oh,

And remember,

Nothing from the outer realm may enter the serene space.

As you know,

The spa is a space protected from worry.

And I see that your backpack is very heavy and stuffed with various things today.

Here,

Allow me to take that weight off your shoulders.

I can store all that heavy stuff safely here.

So it no longer bothers or disrupts your peace.

And perhaps you've been too busy on your journey to even notice the weight of carrying around a large backpack filled with various objects.

So you take a peek inside and see so many things that would cause anyone to worry,

Ranging from planners to to-do lists,

A laptop and a cell phone,

Crumpled up sticky notes,

Pens,

Trash and wrappers from hastily eaten snacks,

And even random rocks and blocks taking up space and weighing you down.

But you see beside the hostess,

The mouth of a grand and ancient well with a large golden bucket and crank to fetch fresh water from the earth below.

The hostess reminds you,

You can release whatever does not serve you as an offering to this wishing well.

In fact,

Worries are transformed into wishes here because the intention behind worries is a wish of wellness and success.

So anything that is causing you worry,

Concern or tension can be let go of and dropped into this well for safekeeping.

All you have to do is mindfully name and tame the things that are worrying you and drop it into the well.

Go ahead and take as long as you need to release what no longer serves you.

And as you look into your backpack,

You can easily and effortlessly release any burdens and drop them into the well,

Letting it go,

Letting it flow,

Feeling the natural release of weight and tension as you do.

And with every offering dropped into that well,

You hear a satisfying splash at the bottom of the well,

Knowing how far deep it goes away from you and how safely kept it is in this well.

You continue to mindfully acknowledge,

Accept,

And release these heavy worries until you feel lighter,

Brighter,

And freer.

With each and every worry,

You are transforming it into a wish of wellness.

As you continue to release any and all worries,

The hostess wisely smiles at you and whispers,

Remember,

Worry is a natural response and an attempt to problem solve.

But often,

The worry becomes the problem itself.

That worry is like a rocking chair.

It'll give you something to do,

But it never gets you anywhere.

And so this wishing well can help you transform your worries into wishes.

Because worry is a sign that you care.

And you can care without wrapping yourself in worry now.

And perhaps you have released everything,

Any and all worries,

Concerns.

And don't you feel lighter and brighter and freer now?

Now that you've let go of all those worries,

And they will be safely kept in this well.

And you can close the lid of the well now,

Safely keeping it into place.

And as you close the golden lid to the well,

You feel an even deeper sense of calm and comfort wash over you from head to toe.

And the hostess hands you a plush purple robe,

Engraved with your initials,

So that you can deepen your serenity even more.

She walks you to your private hot spring bath,

Overlooking the mountains.

The sun setting sky is a swirl of soothing pastel colors that eases your body and mind even more.

The hostess even sets down your favorite relaxing beverage for you to sip on while you're in the hot spring.

She says to you,

Enjoy this view.

You deserve this vacation.

I can see how hard you've worked,

And it's time to unwind your mind now.

You are making a difference in the lives of others and in your life right now by resting and recharging.

And your worries are turning into wishes as we speak.

I'll leave you to your tranquility,

So go ahead and soak in this relaxation even more.

I'll be here if you need me.

And as you slowly step into the hot spring,

You notice it is the perfect warm temperature that softens and soothes any remaining tension in your body and mind.

Any stress or tightness dissolves second by second.

As you slowly soak into the tranquility of the hot spring,

Notice the soothing sounds of nature at your spa around you.

Maybe even smelling the fresh herbal aroma that relaxes you even more.

Giving yourself full and complete permission to sink even deeper into this bliss.

As you enjoy watching the sunset and the clouds shift color to color,

Your mind drifts and dreams,

And you remember and reflect even deeper on the hostess's wisdom.

Because isn't it interesting that thoughts are not facts?

In fact,

Thoughts are just thoughts.

They come and go,

Just like the clouds in the sky.

And just like clouds in the sky,

Some days are darker,

Stormier,

And cloudier than others.

Sometimes the clouds are bright and majestic and fluffy,

Providing shade in a warm summer day.

And other days,

The sky is free from clouds,

Like an ocean of calming blue.

As you already know,

The sky can't control,

Stop,

Or make clouds go away.

Rather,

What the sky does each and every day is provide space for the clouds to come and go,

Without judgment,

Without criticism,

Just mindfully and compassionately observing the clouds and accepting whatever weather they bring.

I wonder,

Can you be the infinite sky and observe your thoughts and worries like clouds?

With the sky now being twilight,

You begin to see the moon peeking through the clouds,

And the stars begin to shine.

You remember that each and every time you return to this spa,

You learn something new that you will use in your day-to-day life,

Something new that will help you worry less and less and be more and more calm and confident.

You remember very deeply that the next time you may have a worry,

You mindfully jot it down,

Either on a sticky note or your phone,

So that you can release that weight from your mind,

Free up mental space,

So you can come back to the present moment.

And by the end of the day,

Perhaps around 5pm,

You can check back in on your worry log and notice if the worries resolved or simply solved themselves.

And because you are relaxing so deeply,

You start feeling yourself drifting into sleep.

You get out of the hot spring and wrap yourself in your soft plush robe and lay down on a comfortable recliner.

And as you sink deeper and deeper into your comfort,

You notice a smile growing on your face,

Feeling so good,

So warm,

So relaxed.

You are so thankful for gifting yourself this spa vacation.

And your mind begins to recall three other things that you are grateful for.

That's right,

Three things that you are grateful for today.

And you can see them before you now.

Perhaps it's the first sip of your morning coffee or tea,

The unexpected kindness of a stranger,

Or even gratitude for your lungs that help you breathe.

Spend time with each of these moments to savor and celebrate the gratitude,

So that the radiance of gratitude grows from your heart,

From the inside out,

Embracing you in a wonderful glow from head to toe.

As you drift deeper into the sweet stillness of deep,

Slow wave sleep,

A part of you will be able to soak in these nourishing suggestions that are most helpful for you and your natural ability to sleep and stress less.

Because every day,

In every way,

You are getting better and better.

Because every time you experience mindful relaxation,

You will find that you are able to drift off to sleep easily and stay asleep effortlessly,

So that you can fall asleep and stay asleep in what feels like no time at all.

And you will be pleasantly surprised how very deep you sleep,

Sleeping so very well,

Sound asleep.

And as your sleep improves,

Your feelings of well-being will improve,

Your quality of life will improve.

And as time passes,

You will simply feel more calm,

Clarity,

And confidence every day in expected and unexpected ways.

And as your sleep becomes so deep and restorative,

You will have abundant energy throughout your day.

Each and every time you experience mindful relaxation is an invitation for your body and mind to go on vacation and release your worries and concerns,

Becoming more resilient each passing day,

Changing the relationship you have with your worries,

Knowing that worries are wishes for wellness.

And you will be pleasantly surprised that you will easily and effortlessly manifest positive changes in your life that invite more relaxation and deep rejuvenating sleep.

And when you wake up,

Whatever time is perfect for you,

Your body and mind,

Your eyes will open in due time and you will feel great,

Alert,

And refreshed when you wake up.

But until it's time for you to wake up and start your day,

I'll remain quiet so you can get the rest you deserve.

Good night and sweet dreams.

Reviews

I think it must’ve been very successful because I had a very good night sleep-I will try to repeat it as she suggests and see how things go! 🙏😊

This is one of my go-to's when I have a monkey mind and need to sleep. It always works for me. Soothing voice and effective practice. Thank you. 🙏