Deep Sleep For Health And Healing (44 min)

Diagnosed with progressive MS in 2021, the affirmations in this sleep meditation have helped me to reverse symptoms and reclaim my health. I recorded this meditation as a powerful resource to help you too.

Starts with a relaxing body scan and includes a series of affirmations for health and happiness.

Our subconscious mind is always listening, so the affirmations will have a positive impact, even if you’re already sleeping deeply.

For best results, listen every day for at least 21 days so that the affirmations create new neural pathways in the brain.

The music in the background is ‘Serenetude for Sleep’, by MaJiKer, who is also a teacher here on Insight Timer. The track is a soothing, calming soundscape created using a single note and sculpted into an immersive sonic landscape.

Note: A 60-minute version of this meditation is also available as a Premium Track.

Transcript

Hello,

My name is Heather Dean and I'm so happy to be with you for this meditation designed to lead you down into a deep,

Peaceful and healing sleep.

Please only listen when you're ready to sleep and it is safe to do so.

We'll begin with some deep relaxation techniques and once you're in a calm,

Peaceful state and your subconscious mind is open to suggestions that it recognizes as being for your highest good,

I'll offer some powerful affirmations to support your health and healing.

This meditation is for you whether you are looking to maintain the perfect health you already enjoy or wherever you may be at on your journey to better physical and or mental health.

This meditation is designed to support you in a holistic and natural way to meet all your health goals.

Please rest assured that this recording does not contain any medical advice and you should not make any changes to any medication or healthcare support without consulting a trusted healthcare provider.

One of the most effective ways to create lasting change in our minds is through repetition.

The thoughts we repeat often enough become our beliefs and our beliefs both conscious and subconscious have the power to create lasting change in our lives.

Our thoughts and beliefs drive our emotions and our emotions in turn have a big influence on our actions.

Therefore for these affirmations to create lasting change,

I really recommend you listen to this recording every night for at least 21 days.

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

You are just 21 days,

Just three weeks away from a healthier,

Happier life.

Maybe less if this is not your first time here.

So let's get started.

First of all,

Let's just take a few moments to connect with the energy of the night,

With the stillness,

The spaciousness.

All of your doing for today is done and however you feel your day went,

You are now free to let everything go.

This is the opportunity to bring your energy back to this present moment,

A fresh start.

This time is yours and by choosing to listen to this meditation,

You are already taking a step towards taking care of you and your own inner peace.

You can acknowledge that and thank yourself.

So just make yourself as comfortable as you possibly can and allow yourself to relax.

You can just gently rest your attention on the sound of my voice and be present with the words or simply let your mind wander at any moment.

When you notice the sound of my voice again,

Just bring your attention softly back until you drift off to a peaceful,

Healing,

Restorative deep sleep.

Let's take three deep conscious breaths together to anchor into the body and into this present moment.

So take a nice deep breath in through your nose,

Feel your chest expand,

Hold it for just a few seconds and sigh or breathe out through the mouth,

Releasing any residual tension,

Any resistance,

Just having the intention to let go of anything that is not serving us as we release the breath.

Let's do that again,

Another deep breath in through the nose,

Hold it for a few seconds and slowly breathe or sigh the breath out through the mouth,

Feeling your body relaxing,

Releasing,

Letting go.

And just one more time together,

Take a deep breath in through the nose,

Hold it and breathe out slowly through the mouth.

That's perfect and you can just allow your breathing to return to a natural,

Relaxed rhythm.

And during this meditation you can bring your attention back to your breath at any time and when you do,

Maybe just slowing the rate of your breathing down very slightly and noticing how extending your out-breath has a subtle,

Soothing,

Relaxing effect on your body.

Deep,

Slow breathing stimulates the vagus nerve and lowers the heart rate.

When you breathe more slowly,

You are helping your parasympathetic nervous system to move you towards rest and healing.

It happens automatically.

Maybe you like the science or maybe you don't.

The only thing to take away is that your amazing body does know how to heal itself.

Now bring your attention to your feet.

Notice any sensations in your toes,

Your heels,

The soles of your feet.

Notice the space around your feet.

Just see if you can feel your feet.

Don't think about them,

Just be aware of them.

See if you can feel their energy.

Bring your attention up to your ankles,

Your lower legs,

The shins,

The calves,

The contact that they make with the bed,

Any sensations that may be present.

Try to just witness any sensations you may notice.

Just allow them without labelling them as good or bad.

Just notice the feeling.

Move up to your knees.

Notice the space.

Your knees take up,

The shape of your knees,

The awareness of your knees.

Bring your attention to your upper legs.

Notice.

Relax the legs even more.

Let them feel even heavier.

Moving up to your pelvis and stomach.

Being aware of any sensations here.

You can breathe relaxation into your stomach and feel any tension melt away.

Bring your attention to your lower back,

To your upper back.

Notice.

Allow your back to relax.

Your shoulders.

Noticing how your shoulders are resting.

Letting them feel even heavier,

More relaxed,

More at ease.

Bring your attention to your chest,

To the space inside your chest.

To any movement,

Any sensations,

However subtle,

Any energies that may be present.

Relax the chest.

Bring your awareness to your arms,

Your upper arms,

Your elbows,

Your lower arms,

Your wrists,

Your right hand,

The fingers of your right hand,

The space around your fingers.

Moving your awareness over to your left hand,

To each of the fingers on your left hand and the space around your fingers.

Moving up now to your head.

Notice your neck.

Any tension just melting away.

Your chin.

Your jaw.

Loose and relaxed.

Your teeth slightly parted.

Your mouth.

The tongue.

Your nose.

Your ears.

Just noticing any sounds you may be able to hear.

Accepting and allowing any sounds to carry you deeper and deeper into this peaceful relaxation.

Bring your attention to your eyes.

Notice how your eyes are soft and gently resting.

Bring your attention to your eyelids,

The eyelashes,

Eyebrows,

All the tiny muscles in and around your eyes.

Completely relaxed,

Loose,

At ease.

Notice how good it feels to allow your eyes to rest in this way.

Notice your forehead,

Top of your head.

Any sensations around the head.

Bring your attention to the space just above the crown of your head.

This is the location of the seventh major energy center of the body,

The crown chakra.

I invite you to imagine a white or violet sphere of light at the top of your head.

This light is pure and bright and healing.

As you bring your attention to it,

It expands now and begins to infuse your body with its pure healing light.

The light moves down through your body,

Through every part of your body,

Through every organ,

Every system of your body.

Every cell and fiber of your body is cleansed by this healing white light.

Soothed,

Relaxed,

Balanced,

Calmed.

That's wonderful.

Now just drop your chin very slightly,

Almost as if you were looking over a balcony or down a flight of steps.

I want you to imagine there are ten steps in front of you.

These steps are well lit and safe and they lead to a beautiful place where you will feel completely relaxed,

Very peaceful and at ease.

This could be a real place you've visited or somewhere completely imagined.

It's up to you.

I'm going to guide you down the steps and you'll go deeper and deeper into a very pleasant,

Deep 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 ten,

Already beginning to feel more and more relaxed.

You're moving on to step nine,

Going deeper with every heartbeat.

You're moving on to step eight,

Feeling more and more connected with your own inner peace.

You're moving on to step seven,

Feeling more and more relaxed as you just focus on the sound of my voice.

You're taking step six,

Feeling calmer,

Even more peaceful.

You're taking step five,

You're already halfway down and when you reach the bottom,

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

You're taking step four,

Going deeper.

Taking step three and two,

Just go deeper.

You're taking step one,

Go deeper.

Sink deeper,

Drift deeper and deeper into this blissful connection with yourself,

With your own inner peace.

That's perfect.

Now that you're at the bottom of these steps,

You see two paths stretching out in front of you.

The path on the left is the path you've taken in the past.

It's the path that led you to where you are today.

And if you change nothing,

Your life will continue as it is.

The path on the right is different.

It looks so much more inviting.

There are some beautiful flowers alongside it.

And there is even a sweet perfume in the air that just feels so inviting.

This right path leads you to a future version of you who already exists in another quantum reality.

This future you is happier,

Calmer and healthier.

They are smiling and their energy is so peaceful and relaxed.

Their skin glows with health and vitality and their aura is bright and strong.

You are choosing to take this right path now.

A path that will take you closer to this future version of you with perfect health,

Perfect peace.

All you have to do is take the first step.

If you're not already sleeping,

You may consciously hear the following affirmations.

For your health and healing.

If you're already sleeping,

Any suggestions that are for your highest good will be absorbed by your subconscious mind.

And you will wake up tomorrow feeling rested,

Refreshed,

Rejuvenated and ready for a bright new day.

You know that you deserve perfect health and perfect energy.

Your energy is balanced,

Vital and radiant.

You have all the energy you need to do everything important to you.

You love making healthy choices for your body.

You love choosing to eat the foods that help your body function at its best.

Your amazing body knows what you need for optimal health.

You listen to your body and take care of it the best way you can every day.

You move your body more and more every day until you reach the optimal level of exercise for your health and well-being.

You move your body with more and more ease.

You move freely and easily.

You are free.

You love that you are committed to your mental and physical health and well-being.

You choose to fully accept and love all of your body exactly as it is right now.

All your energetic systems and bodily systems function in perfect harmony.

All the cells of your body vibrate at the frequency of love and perfect health.

All your cells are working together in perfect harmony to support you.

You feel life energy and vitality pulsing through your body.

You make healthy choices every day that support your well-being.

You love drinking lots of pure crystal clear healthy water.

You take the time you need to relax and rest your body and mind.

You love taking deep breaths of clean fresh air that energize your body.

You breathe deeply and with every conscious breath you feel more and more connected to the life force that supports you in every way.

Your body is amazing.

You have phenomenal resilience and your body has the capacity to heal itself.

You feel strong and powerful in your incredible body.

You sleep with more and more tranquility.

You get to sleep easily and you sleep peacefully right through.

Only waking when you need to.

You sleep deeply.

You awaken each morning feeling refreshed revitalized and ready for a bright new day.

You look forward to feeling better and better in your body and mind with each day week and month that passes.

You trust your body and mind to support your life experience and soul expansion in the best possible way.

Your health improves every day.

Your body is healthy.

Your mind is healthy.

You feel so good.

You choose to love and take care of yourself every day.

You know that your life is precious and valuable.

You matter.

You are choosing to love and accept yourself exactly as you are right now and you love the person you are becoming.

You easily let go of the past and anything outside of your control.

You choose to respond in a calm and positive way to any challenges.

You easily overcome them.

You feel grateful for everything in your life that brought you to this moment.

You are kind to the beautiful human that is you doing their best every day.

You recognize that that is enough.

You are spending more and more time thinking about the things you love.

You find so many things to love and appreciate every single day.

You love.

Life is so good.

Every day you take one step closer to becoming a future version of you that has the best possible health for your life experience.

You are an infinite energetic being having a finite human experience.

You feel so grateful for this life and all the ways you are growing and expanding on a soul level.

All experience is precious.

Everything is always working out for your highest good.

Life is for you.

Life supports you.

You are finding it easier and easier to remain present in each moment.

You flow your energy and attention to the good things in your life exactly as it is right now.

There are so many wonderful things in your future to look forward to.

It only gets better.

There is no limit to the love,

Joy and peace that you can experience.

Your auric field is bright,

Strong and magnetic to everything and everyone who is aligned with your highest good.

Your body,

Mind,

Heart and spirit are aligning more and more every day.

You are supported.

You are connected.

You are pure vibrational energy.

When you wake up in the morning you feel really good and optimistic about the day ahead.

Your first thought when you wake up is one of gratitude for your unique precious life and your amazing body.

You get to sleep deeply now.

This is your time.

You get to sleep,

Relax and sleep.

Just sleep,

Sleep,

Sleep.

Reviews

This helped me to have a deep & peaceful sleep 😴
Thank you 🙏

Wonderful! I awoke at the usual post-menopausal 3am and intended to play a sleep story (which has been very helpful), but saw this as a suggestion. Wow! Woke up from a deep dreamy sleep 3 hours later. I will certainly be doing this for 21 days and it may become my nightly ritual. Thank you! 🙏😴❤️

I love everything about this healing meditation.
Thank you.

Beautiful and restful. I just used this for a deep mid day rest 🙏

Thank you for this meditation! I fell asleep and slept soundly all night.

This was wonderful & exactly what I needed. Thank you.

Very comforting, helped me relax & sleep. Thank you

Loved this and it helped me relax and sleep. Much needed. Thank you and many Blessings. 💜🕊️🌟

I think some sort of magic happened! 🥰 I only remember you saying we'd be getting started, then I woke up over five hours later. That's huge! I usually can't stay asleep and wake up every 2-3 hours. Thank you for this! 🌈🌍🌷🦋