Deep Sleep For Courage, Confidence And Self-Belief

This meditation is designed specifically to guide you down into a deep state of physical and mental relaxation to invite deep, healing sleep. The second part is a series of powerful affirmations for courage, confidence, and self-belief. Use it to help you face any fears or challenges and continue moving in the direction of your dreams.

For best results, it’s great to listen every day for 21 consecutive days so that the affirmations create new neural pathways.

The music in the background is ‘Serenetude for Calm’, by MaJiKer, who is also a teacher here on Insight Timer.

Image by Arto Marttinen.

Transcript

Good evening and welcome to this deep sleep meditation for courage,

Confidence and self-belief.

My name is Heather Dean and I am so honored and grateful that you're choosing to be here with me right now.

Thank you.

This meditation is designed to lead you down into a very deep state of physical and mental relaxation to invite a deep healing and restorative sleep.

So please don't listen if you're driving or doing anything that requires your attention.

We'll start with some relaxation exercises and once you're in a deeply relaxed and calm state I'll repeat a series of powerful affirmations designed to help you face any fears or challenges to help you to continue moving in the direction of your biggest dreams.

It's good for us to remember that no one gets to experience success.

However we may wish to define success and my personal definition of success is happiness and inner peace first and foremost.

But nobody gets to experience that even without facing fear and accepting to move through it.

Fear is a normal and healthy emotion designed to keep us safe and it does a very good job of that so we can choose to be thankful.

But so often our fears,

Worries and doubts are not based on a real physical threat to our well-being but rather on an imagined danger.

Our mind wants to keep us safe from a mentally created threat which is often based on past experience.

But instead of keeping us safe these fears can actually prevent us from getting to where we want to be in life.

So we really want to help ourselves to overcome these fears that limit us.

To break through beliefs about ourselves and our experience that are not serving us,

Not helping us to align with the highest expression of our being.

To our minds small,

Invisible and quiet equals safe.

Because maybe in the past when we got vulnerable,

When we chose to take a calculated risk,

It didn't turn out the way we hoped.

Maybe we even got hurt by that experience.

The mind learns from this difficult,

Maybe painful experience and tries to protect us from feeling that pain again.

And yet we know that our highest potential is not to be found in the small,

Quiet,

Invisible versions of ourselves.

Our hearts want us to be bold,

Courageous,

Vulnerable and authentic.

And if we can accept to feel a little fear in the service of moving towards our highest potential,

We are always rewarded.

We are rewarded with growth,

Connection,

Love,

Joy and inner peace.

When we get to the affirmations,

Please rest assured that they will enter your subconscious mind and have a powerful and positive effect,

Even if you're already sleeping.

So you can just allow yourself to relax completely,

With your attention resting gently on the sound of my voice.

You are free to drift off to sleep at any time.

You won't miss a thing.

Our subconscious mind learns by repetition.

So these affirmations are deliberately quite repetitive.

And in order for them to have the most impact,

It's great to listen to this track every night for at least 21 days.

Neuroscience tells us that this is the time it takes to lay new neural pathways in the brain.

And laying new neural pathways and reinforcing them daily is one of the best ways to change limiting self beliefs that are not serving our highest good.

So let's get started.

I invite you to make yourself as comfortable as possible,

Ready for deep relaxation and sleep.

There's a lot of evidence to suggest that sleeping on our side may be the best position for most people,

Perhaps with a pillow between the knees.

Side sleeping keeps the airways nice and open,

And can help relieve any neck or back pain there may be.

It doesn't seem to matter whether it's the left or the right side.

But research shows that side sleeping improves the brain's lymphatic system,

Which is the system that cleans the brain of any toxins during our sleep,

And helps maintain optimal brain health.

With that said,

We're all different,

And the best sleeping position for you will depend on your individual body and health at this time.

So please listen to your intuition,

Listen to your body,

And choose any position that feels good to you at this time.

And of course,

As we move through this,

Please adjust your position at any time if you feel you could be even more comfortable.

I invite you to take a deep breath in through the nose if it's comfortable,

And breathe out slowly.

You can breathe out through the mouth or through the nose,

Whichever you prefer.

Let's do that again,

Take another deep breath in through the nose,

And a long slow exhale.

And one last time,

Take another deep breath in,

And breathe out slowly.

And as you breathe out,

I want you to imagine that you are exhaling any worries,

Any concerns,

Any regrets,

Anything on your to-do list.

Breathe it all out,

And just let your breath return to a comfortable,

Relaxed,

And natural rhythm.

If you haven't already done so,

Let your eyes gently float closed,

Drift closed.

Let your eyes relax completely.

Relax all the tiny muscles in and around your eyes.

Relax your forehead,

Your jaw.

Allow your teeth to lightly part.

Your tongue can rest gently on the roof of your mouth.

That's perfect.

Bring your attention to your shoulders.

Make sure they are completely relaxed.

Your back,

Soft and relaxed.

Allow your arms and legs to feel heavy,

Loose.

Your hands are comfortable,

Soft,

Relaxed.

Your feet,

Loose,

Heavy,

Comfortable,

Ready for sleep.

There is nothing else you need to do in this moment.

Nowhere else you need to be.

This is your time,

And you get to relax now.

I invite you to imagine that you are standing on a beautiful balcony,

Overlooking a flight of ten steps.

These steps lead down to a beautiful place where you feel completely relaxed,

Very safe,

And content.

This could be a real place,

Or somewhere completely imagined.

Maybe it's a beach,

Or a garden,

Or a cozy room.

Anywhere calm that you would love to be.

Notice what these steps look like.

Are they stone?

Wood?

It could be beautiful rainbow crystal steps.

Imagine them in any way that feels good to you.

There are no limits in your imagination.

What texture are the steps?

How will they feel beneath your feet?

I'm going to guide you down these steps,

And you'll go deeper and deeper into a very pleasant state of relaxation.

You are completely safe,

And always in control.

You are free to bring yourself easily back to full consciousness at any time,

If you should want or need to.

You're moving on to step 10,

As you begin to feel more and more relaxed.

You can see your feet,

Hear your feet,

And even feel your feet,

Moving on to step 9,

As you go even deeper.

You're moving on to step 8,

Going deeper into this blissful awareness of yourself.

You're taking step 7,

Feeling more and more relaxed with every heartbeat.

You're taking step 6,

Going deeper into this peaceful state of awareness,

And it feels wonderful.

You're taking step 5,

You're halfway down,

And when you reach the bottom,

You'll be at least twice as relaxed as you are already.

You're taking step 4,

As every muscle,

Every nerve lets loose,

And you go deeper.

You're taking step 3,

Feeling so calm and peaceful,

As you connect more and more with your own energy.

You're taking step 2,

Going deeper and deeper.

You're taking step 1,

Just go deeper,

Sink deeper,

Drift deeper and deeper into relaxation,

And into this blissful connection with yourself.

That's perfect.

You're doing so well.

And now that you're in this deep state of relaxation,

Your subconscious mind is open to absorbing any suggestions it recognizes as being for your highest good.

You don't need to try to focus your attention on my words.

You don't need to try to sleep.

There is absolutely nothing you need to do or try to do in this moment.

Just allow yourself to be,

And let my words wash over you.

The word confidence comes from the latin confidere,

Which means to fully trust.

And in many latin languages,

The word for confidence and trust is the same.

Confiance in french for example.

And in truth,

Self-confidence is all about trusting ourselves.

So to build our self-confidence,

It makes sense that we need to work on trusting ourselves more.

If we think about the people in our lives who we fully trust,

And there may be very few people that we truly trust,

But they are the people we feel we know very well and who we like.

And so growing our self-confidence is all about getting to know ourselves truly.

Getting to know the essence of our soul,

Our authentic selves.

It's then about accepting that person unconditionally,

Exactly as they are,

And choosing to love them.

And I know that once you get to know who you truly are on a soul level,

You will deeply love and accept that person.

Because at our core,

Our true essence is only love,

Light and pure vibrational energy.

We can only love that person.

The affirmations that follow will help with self-awareness,

Self-belief,

Self-esteem,

Which is really just how much we like ourselves,

And self-confidence,

Which as we said,

Is really about how much we trust ourselves.

All of these self words are so intertwined and interdependent,

But that's a good thing,

Because when we make progress with one,

The others follow closely behind.

One final thing before we start on the affirmations,

I want you to know that you were born confident.

Even if you may not remember any time when you felt confident,

Every baby comes into the world knowing that they are beautiful and perfect and worthy of love and trust.

It's just that through the course of our lives,

Events take place that can shake that core belief and throw it off track a little.

But you can come back to that knowledge,

That truth,

That you are beautiful and perfect and deserving of love and trust.

These affirmations will help you come back.

Come back.

You are good enough exactly as you are.

You are more than capable of doing difficult things.

You are strong and courageous.

You believe in yourself.

When you choose to believe in yourself,

You allow others to believe in you too.

You are deserving of love,

Trust and connection.

You are perfect exactly as you are right now.

You are gifted and only you can share your gifts the way you do.

You are unique and amazing.

You are safe.

It's safe for you to be heard.

You have a powerful voice and courage and confidence to use it.

It's safe to be the real you,

The authentic you.

You're allowed to take up space.

It's safe for you to be seen.

You are ready now to step into this next part of your life.

Whatever happens,

You will be okay.

All is well.

You can handle anything.

Feeling fear is normal and healthy when we move into unfamiliar territory.

Moving into unfamiliar territory is essential for growth and soul alignment.

To lead a fulfilling life in alignment,

You choose to accept feeling uncomfortable.

Everything passes.

Feelings always pass.

Change is a normal part of healthy life.

Feeling a little scared sometimes is a normal part of healthy life.

You have phenomenal coping skills.

You can handle anything.

Whatever happens,

You will be fine.

You can do this.

You feel calm and confident.

You feel strong and courageous.

You're ready for this next step.

Listen to your heart.

Follow your intuition.

There are no mistakes.

There are only learning experiences.

Whatever the outcome,

It will be for your highest good.

Everything is always working out for you.

All experiences help us to learn and grow.

You accept stepping into the unknown.

You do so with courage and confidence.

You believe in yourself.

You are good enough.

You are strong enough.

You are smart enough.

You are enough.

You can deal with anything and you do so with ease and grace.

You are choosing to accept feeling uncomfortable just for a short time.

You experience a huge upgrade when you accept feeling uncomfortable.

Moving through uncertainty is good for you.

You raise your vibration when you move through uncertainty.

You are feeling more calm,

Content and aligned.

You see with more and more clarity who you truly are on a soul level.

You have more and more awareness that you are a spiritual being experiencing a precious and important physical human life.

You choose to embrace that life and see all the good in it.

You choose to love who you are now and you love the person you are becoming.

You love knowing that you are one with spirit.

It's becoming easier and easier to love yourself now that you know this truth.

You are beautiful in every way.

You deserve the very best in life.

You deserve inner peace,

Love,

Happiness and abundance.

Every day you step more and more into your power and light.

Your challenges always help you grow and make you stronger.

You believe in yourself.

You trust yourself.

You are so confident.

You trust life.

You know that life is for you.

You are powerful and courageous.

You are worthy.

You are safe.

You choose to love and accept yourself exactly as you are right now.

You know that you are already good enough.

Trying new things and being true to ourselves is essential for growth and soul alignment.

Paying attention to our greatest hopes and desires is healthy.

Whatever the outcome,

You feel so proud of yourself for doing your best.

Your best is always enough.

Feelings always pass,

Even difficult feelings.

Everything changes.

Feeling afraid sometimes is a normal and healthy part of life.

As we grow,

Expand and evolve,

You are incredibly resilient.

You can do difficult things.

You are good enough.

You can handle anything.

Whatever happens,

Everything will be okay.

You can do this.

You are more than capable.

You feel calm and confident.

You feel strong and brave.

You are ready for this next step.

You trust yourself.

You trust life.

You believe in yourself.

You know that you are good enough.

You are strong enough.

You are smart enough.

You are enough.

You choose to step out of your comfort zone for a short time for your soul growth and fulfillment.

You receive an energetic upgrade when you accept being vulnerable to be true to yourself,

To who you really are and what you want from life.

You deserve everything you want from life.

Moving through uncertainty with trust in your heart is good for you.

You raise your vibration when you move through uncertainty.

You feel more calm,

Content and aligned.

You believe in yourself.

You trust yourself.

You trust life.

You know that life is for you.

You are free.

You are powerful.

You are safe.

You deserve a peaceful and happy life.

You can do this.

You feel calm and confident.

You feel strong and courageous.

You are ready for this next step.

Keep becoming who you were always meant to be.

You are sleeping better and better with every day that passes that you listen to this recording.

You have deep,

Peaceful,

Healing sleep that comes easily and naturally.

And every morning you wake up feeling revitalized,

Re-energized,

Peaceful,

Happy and ready for a bright new day.

If you're not yet sleeping deeply,

When I count down in a moment from 10 to 1,

You will drift off into the most blissful,

Peaceful,

Healing sleep.

10,

9,

8,

7,

6,

5,

4,

3,

2,

And sleep.

Just sleep.

Sleep.

Sleep.

Sleep.

Reviews

A lovely soothing way to fall asleep. Many thanks Heather 🙏❤️💫

I listen to this every night, I love this sleep meditation. The messages are beautiful and Heathers voice is lovely and soft, perfect for sleepy time! Thank you 🙏

I am getting ready to make some big changes in my life. This meditation was so perfect for me. Thank you from the bottom of my heart ❣️

Wonderful! Thank you, dear Heather! More, please?🌹 🌟❤️