8h ASMR Sleep Fast With This Gentle Self Love Healing

When racing thoughts and self-doubt keep you awake, this 8-hour binaural ASMR session offers the gentle self-love and care you've been needing.
I begin with close, soothing whispers in a calming French accent, guiding you into deep relaxation through ear-to-ear sounds and personal attention. Gentle triggers create that 3D sensation of being completely held and safe.
As you sink deeper, I guide you through a peaceful body scan, releasing tension from head to toe. Layered with rain sounds and music, my voice helps quiet the inner critic and invites self-compassion. You'll hear self-love affirmations woven naturally throughout, reminders that you're worthy, that you deserve rest, that it's okay to be gentle with yourself.
The session flows seamlessly for 8 hours, blending theta brainwave tones with comforting sounds to keep your nervous system calm through the night.
Perfect for when harsh self-talk won't let you sleep. You deserve this kindness.

Transcript

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs,

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body and notice any tension,

Discomfort or relaxation,

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now,

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now by finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two,

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Time,

Breathe in,

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face,

Beautiful face.

More tension,

Maybe a bit here.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

You are more and more sleepy.

Your eyes are so sleepy.

Okay.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

As you continue focusing on my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

0 Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now,

Bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

0 Now.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body.

And notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

Don't you feel more relaxed now?

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed.

More tension,

Maybe a bit here.

Okay,

Just relax.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care.

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

One more time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face,

Beautiful face,

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

As I continue focusing on my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

3 See you and take care.

Bye.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed.

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care.

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

One more time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

You are feeling very relaxed now.

You are more and more sleepy.

You are sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

From my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

0 Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care,

Bye.

Zero.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe for time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 7 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

See you and take care.

0 Now If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment,

And cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

One more time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

Continue focusing on my voice.

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care.

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of breath in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10.

9.

Sinking deep into the mattress.

8.

7.

It feels very good.

6.

You are very relaxed.

5.

4.

You are in a deep sleep now.

3.

Deep sleep now.

2.

You are drifting away.

1.

Thank you so much.

See you and take care.

Bye.

0.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress,

8,

7,

It feels very good,

6,

You are very relaxed,

5,

4,

You are in a deep sleep now,

3,

Deep sleep now,

2,

You are drifting away,

1,

Thank you so much,

See you and take care,

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of breath in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

Bye.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed.

No tension,

Maybe a bit here and there.

Okay,

Just relax.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

0 Now If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment,

And cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

One more time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face,

Beautiful face,

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good,

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

Continue focusing on my voice.

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care.

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of breath in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 7 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

See you and take care.

0 If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment,

And cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Hold until two.

Breathe out time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress,

8,

7,

It feels very good,

6,

You are very relaxed,

5,

4,

You are in a deep sleep now,

3,

Deep sleep now,

2,

You are drifting away,

1,

Thank you so much,

See you and take care,

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

One more time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face,

Beautiful face,

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

As I continue focusing on my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

3 See you and take care.

Bye.

0 Now If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment,

And cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe,

And notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay?

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

See you and take care.

0 If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress,

8,

7,

It feels very good,

6,

You are very relaxed,

5,

4,

You are in a deep sleep now,

3,

Deep sleep now,

2,

You are drifting away,

1,

Thank you so much,

See you and take care,

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve but have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone,

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now,

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two,

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of breath in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep,

And it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay?

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

Deep sleep.

See you and take care.

Bye.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Hold until two.

Breathe out time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress,

8,

7,

It feels very good,

6,

You are very relaxed,

5,

4,

You are in a deep sleep now,

3,

Deep sleep now,

2,

You are drifting away,

1,

Thank you so much,

See you and take care,

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky,

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Your feet and toes,

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two,

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four.

Time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed.

More tension,

Maybe a bit here.

Okay,

Just relax.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

On my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 7 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

See you and take care.

0 Now If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment,

And cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four,

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four more times.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face,

Beautiful face,

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want to.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

Continue focusing on my voice.

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress.

8,

7,

It feels very good.

6,

You are very relaxed.

5,

4,

You are in a deep sleep now.

3,

Deep sleep now.

2,

You are drifting away.

1,

Thank you so much,

See you and take care.

0,

Now.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting it.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers.

Your torso now,

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

Don't you feel more relaxed now?

By finding a comfortable position and closing your eyes,

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two,

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of.

.

.

Breathe in until four,

Hold until two,

Breathe out time,

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face.

Serene and relaxed,

Isn't it?

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I ignore my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

You,

Focusing on my voice,

Notice how you become heavier and heavier at each count.

10,

9,

Sinking deep into the mattress,

8,

7,

It feels very good,

6,

You are very relaxed,

5,

4,

You are in a deep sleep now,

3,

Deep sleep now,

2,

You are drifting away,

1,

Thank you so much,

See you and take care,

Bye.

If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Bring your attention to your body,

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head,

Your face and neck,

Then your shoulders,

Then your arms,

Your hands and fingers,

Your torso now.

Your abdomen and belly,

Then your thighs and legs,

Your feet and toes.

Don't you feel more relaxed now?

Are you finding a comfortable position and closing your eyes?

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

We will be repeating this cycle,

Focusing on the sensation of your breath.

Breathe in until four.

Time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

Sit in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep and it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

More tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want.

Good.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

Good.

Perfect.

I'm so glad to hear that.

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

Good.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.

I am a valuable and loving person and I deserve to receive kindness,

Care and attention from myself and others.

I honor my boundaries and communicate them clearly and respectfully,

Knowing that it is okay to say no to things that do not serve me.

I release myself from the expectations and judgments of others and focus on what brings me joy and fulfillment.

I am open to growth and change,

Knowing that it is a natural and necessary part of life and I embrace it with curiosity and self-compassion.

As I continue focusing on my voice,

Notice how you become heavier and heavier at each count.

10 9 Sinking deep into the mattress.

8 7 It feels very good.

6 You are very relaxed.

5 4 You are in a deep sleep now.

3 Deep sleep now.

2 You are drifting away.

1 Thank you so much.

See you and take care.

0 Now Now If you're here,

It's likely that you struggle with the sleep that you deserve,

But have so much trouble getting.

It might be due to difficulties with self-love and giving yourself the personal attention you deserve.

Perhaps you often feel stressed,

Anxious or overwhelmed by your daily responsibilities and you don't prioritize your own needs.

But don't worry,

You're not alone.

I'm going to take care of you.

By practicing mindfulness,

We can learn to be present in the moment,

Observe our thoughts and emotions without judgment and cultivate self-compassion and self-love.

Simply observe your thoughts as if they were clouds passing in the sky.

Now bring your attention to your body.

Scan it from head to toe and notice any tension,

Discomfort or relaxation.

Starting with the top of your head.

Your face and neck.

Then your shoulders.

Then your arms.

Your hands and fingers.

Your torso now.

Your abdomen and belly.

Then your thighs and legs.

Your feet and toes.

Don't you feel more relaxed now?

By finding a comfortable position and closing your eyes.

Inhale slowly and deeply through your nose,

Counting to four.

Hold your breath for a count of two.

Exhale slowly and deeply through your mouth,

Counting to six to get rid of tension.

You would be repeating this cycle,

Focusing on the sensation of your breath.

Breathe in until four.

We'll do it one more time.

Breathe in.

One last time.

Breathe in.

Take a moment to bring to mind a positive image or memory that makes you feel loved,

Appreciated or happy.

As you do this,

Your brain may begin to release hormones such as oxytocin,

Dopamine and serotonin.

They have been shown to reduce stress and promote feelings of relaxation and well-being.

So as you continue to focus on this positive image or memory,

Allow yourself to fully experience the feelings of love and happiness that come with it.

See it in your mind's eye and feel the warmth and joy spreading throughout your body.

Take a deep breath and when you're ready,

Slowly open your eyes.

Remember that self-love is not about being perfect or meeting anyone else's expectations.

It's about accepting ourselves and our circumstances with kindness and compassion.

It is okay to take a break and get some rest when you need it,

Without feeling guilty or ashamed.

You deserve rest and sleep,

And it is important to listen to your body when it's telling you that it's time to slow down.

Let's have a look at your face.

Beautiful face,

Serene and relaxed.

You don't need more tension,

Maybe a bit here and.

.

.

Okay,

Just relax.

Close your eyes if you want.

We all have parts of ourselves or our lives that we are not completely happy with and that's okay.

By accepting these parts of ourselves,

We can gain clarity and focus on what we truly want to change,

Rather than getting bogged down by negative self-talk or criticism.

We can take things at our own pace,

Trusting ourselves to make the right decisions for our own lives.

Remember,

My dear,

That you are worthy of love and care,

Just as you are.

It is okay to acknowledge your own needs and take care of yourself,

Without feeling like you have to constantly push yourself to do more.

You are doing your best and that is enough.

Let's be gentle and compassionate with ourselves and focus on building a strong foundation of self-love and self-acceptance.

Better?

You are feeling very relaxed now.

You are more and more sleepy.

Your eyes are so sleepy.

I am worthy of love and respect,

Just as I am.

I accept myself completely with all my strengths and weaknesses.

I trust my intuition and make choices that align with my values and needs.

I prioritize self-care and set healthy boundaries that support my well-being.

I forgive myself and others for past mistakes and focus on the present moment.

I celebrate my achievements and learn from my failures without judgment or comparison.

I am grateful for the opportunities and blessings in my life and share them with others.

I speak kindly and truthfully to myself and avoid negative self-talk or criticism.

I embrace my uniqueness and individuality and express myself authentically.