Sleep Story

In Sleep Story, I will walk you through a visualization, a little journey that will help you to let go of anything that you may not need as you prepare yourself for sleep. This practice is a combination of sleep-focused breathing exercise and a bedtime story. It’s all to prepare your body and mind for rest.

Transcript

Hi,

I'm Henrika.

This is Sleep Story.

Come to lay on your back on whatever surface you have chosen and make your posture as comfortable as possible.

Take a deep cleansing breath.

Inhale slowly through the nose.

Exhale out the mouth.

Return to natural inhales and exhales through the nose.

Wherever you are,

Let the tensions in your body release.

As you stop and rest like this,

You can feel safe and still.

Eyes closed if that feels comfortable.

If not,

At least keep your gaze soft and dreamy.

Know that you can always change your position.

But I suggest you stay in a posture that brings you most softness and relaxation.

Next,

I will walk you through a visualization,

A little journey that will help you to let go of anything that you may not need as you prepare yourself for sleep.

Notice your breath.

Pay close attention to how it moves in and out of your body without any conscious effort on your behalf.

Your belly or chest might rise and fall.

You can start deepening your breath in a way that still remains soft and sweet.

Your breath still moves freely bringing fresh oxygen into your body.

Each out-breath can guide you towards deeper relaxation.

It's good,

Safe and calm to be here right now.

As you continue breathing,

Each part of your body becomes heavier and begins to relax.

Each out-breath takes out toxins and tension no longer needed.

Your forehead,

The skin around the mouth and all of the other parts begin to soften.

All unnecessary tension can start to melt away.

It's okay to deepen even more.

Direct your awareness to your breath once more.

Breathe in through the nose and out through the mouth.

Deep and calm in and out.

You're about to take on a journey.

Grab your favorite bag.

For this specific journey,

You will get to pack just one thing.

I invite you to pack just one thing that has kept you awake or has felt heavy or troubled some lately.

Perhaps it's a worry.

Maybe it's something that happened today.

Something you'd rather let go of.

For a brief moment,

Consider some of the things that your worry entails.

Pain,

Maybe fatigue,

Grief,

Frustration.

As you pack it into your pack bag,

What does it look like?

What shape or figure does it take?

After you have packed your bag,

You make sure to zip it up.

You strap on your pack bag and start walking.

On this journey,

You will get to do something to that worry.

Perhaps you're on this journey to throw it away,

But you don't know yet.

You feel the shoes in your feet as you keep walking on a trail in the woods.

It's a magical,

Safe woods and you know that there's no reason to worry at all.

You're guided.

You're safe here.

You notice that the pack bag is really heavy.

Birds are singing and the sun is shining.

You feel a gentle breeze on your skin.

Again,

You remember your pack bag and what's inside of it.

You keep walking.

Suddenly you see the house in front of you.

It's a red,

Friendly house.

You look at it and because this is a dream,

You decide to step into the house.

You notice an old camera on the table in the middle of a big,

Bright room.

For some reason,

You choose to take your worry or concern out of your pack bag.

That shade,

That figure it has taken.

And you place it on the floor in the bright,

Friendly room.

You stand up,

Grab the camera and for a moment you look at the object,

Shade or figure.

From which perspective is best to take a photo of it.

You consider for a moment.

And finally you choose.

Take a photo of the heavy object from whichever perspective you prefer.

As the flashlight flashes,

Oops,

It's gone.

Your object,

Shade or figure has completely disappeared.

You can't see it anymore.

You only have a photo of it left and you're holding it in your hands.

You can choose whether to take the photo with you or leave it in the house as well.

You say goodbye to your heavy object.

It can stay here.

Give thanks to the heavy object.

It has served a purpose in your life but you no longer need it.

You can let it go.

The door of the house is open.

You strap on your backpack again and continue your journey.

There's an animal just outside the house.

What animal is it?

That animal guides you forward and stops right in front of a beautiful flower.

You simply know that you can take a flower with you.

You gently pack it in your backpack.

And the backpack feels so light after you've done so.

Unbelievably light.

You feel like dancing,

Jumping,

Singing.

You feel as though you could float if you wanted to.

Your steps are so incredibly light.

You feel yourself worthy and courageous.

Nothing feels heavy anymore.

And you know that you will find your way home from here.

On your way home,

You see a lake.

It wasn't there when you walked to the house.

Or perhaps you didn't notice it.

You continue feeling that gentle breeze on your face and your arms.

You look at the beach and you notice that there's a lot of sand there.

What color is it?

What does it feel like?

How does it feel under the soles of your feet?

You stand on the soft sand.

Take a few steps.

How exactly does it feel like to walk on the warm,

Soft sand with your life backpack?

You're walking just by the waterline of the lake.

And now the sand feels a bit cooler.

Feel how your feet make a mark in the sand as you continue walking.

Watch behind you and see your footprint.

The gentle waves clear out the footprint and the sand returns to stillness and smoothness.

Look at the lake.

Notice the color of the lake.

The stillness.

Notice all of the different shades on the surface and below.

The waves come towards you and then they go back.

They come towards you while you inhale.

Then they go back as you exhale.

You hear the rhythmic voice caused by the gentle waves.

You look into the horizon and you notice the vastness of the lake.

The lake even reflects the sun rays beautifully as the waves continue their calming movement.

In and out.

It's as though the light dances on the surface of the water.

Look at the sky.

Breathe in the fresh air.

You continue walking on the beach.

Open your backpack and find a towel there.

Your favorite towel.

How did that end up there?

You don't remember packing it?

Take your towel and unfold it onto the sand.

Now you can rest here,

Laying on the towel,

Feeling the warm sand as if massaging your body from below.

The sun also warms your skin.

You feel rested,

Peaceful,

Warm and free.

Let that good feeling enter your whole body from the tips of your toes all the way up to the top of your head.

You remember that beautiful flower that you found and packed into your backpack.

Who do you want to give this flower to?

Or perhaps you want to keep it to yourself.

You are free to rest.

It's important to understand that you can return to this feeling at any time you want,

Falling back into a deep,

Deep rest.

Reviews

Ending was abrupt but the meditation was lovely throughout

Wonderful. Love the voice, pacing, story, imagery... will definitely repeat. Thank you! 😌🙏🏽💖

very relaxing. Thanks for posting