Eight Hours Of Healing Sleep Meditations And White Noise

This 8-hour-long audio track consists of white noise interspersed with a collection of healing sleep meditations. We call on the medicine of the earth, the practice of energetic self-treatment, a loving Grandmother, and more, with 20-30 minutes of white noise between each meditation to help us get to sleep and stay asleep.

If you have enjoyed Julie Peters' sleep meditations in the past, this one will hold you all night long, especially if you've been feeling extra tired, unwell, or are recovering from something physically, spiritually, or emotionally.

If you like this style of meditation, leave your feedback in the reviews so I can make more for you.

Transcript

Good evening.

It's time for us to get ready for bed.

We're going to prepare our minds and our bodies and also our energy to sleep,

In part through cleansing whatever has cropped up during the day and really preparing our systems to let go into restorative or restful sleep.

Begin by getting settled.

You may have already done this,

But take some time to vision around or just make sure you're actually comfortable.

If it's been a little bit more of a stressful day or if you're feeling a little bit higher strung,

If you're feeling a little bit more intensity in your body,

You may want to squeeze and release.

You can squeeze your hands into fists.

You can squeeze your fists.

You can squeeze your whole body in tension.

Then on an exhale,

You can let go.

You're welcome to do that a few times if you notice that there are some pockets of energy sitting in your body that need a little bit of attention.

If you're feeling that your body is already a little on the softer side,

Just allow that.

No need to tense unless you want to.

Take a moment to acknowledge the earth beneath you,

The land that you are on,

Your relationship with this land,

Which includes how you feel here,

How you got here,

Season,

The phase of the moon,

The weather today.

Just noticing all of that.

Let's start by clearing our energy from today.

I want you to invite the image of a light.

This is the light of goodness,

The light of love.

You might have a word for God or goddess or spirit or something like that.

You can certainly invite that energy in if that's the case.

It might be simply a beautiful,

Bright,

Golden,

Maybe white light.

Just see it hovering over your skin,

Around your whole body.

It's gently resting on your energy body,

Which is a few inches out from your skin.

And allow this light to just softly clear and cleanse anything that doesn't belong here,

Anything that's not in alignment with your highest good.

There might be some energies here that have been picked up from the people that you encountered today or even places.

This light begins to just softly dissolve these energies that don't belong here,

Sending them back to source.

This light is gently flowing through your energy body.

Maybe you see it kind of sinking down into the earth through you.

Maybe it flows back and forth.

Maybe it acts like a shower or like ocean waves.

Feeling that beautiful cleansing,

Clearing light,

Moving through and into your body,

Allowing this soothing,

Softening light to move through your skin and your muscles and your organs and your bones and your nerves,

And perhaps especially your brain,

Your eyes,

Your forehead,

All of the thinking parts that work so hard all day.

This light just gently,

Softly soothing,

Supporting and cleansing these areas.

You don't need to know what's being cleansed.

You don't need to know what you picked up.

Today,

You're just trusting that this energy knows how to bring you back to balance,

How to clear anything that doesn't belong here,

How to encourage wellness in your system.

Spend a little bit of time here trusting that that light knows exactly what to do.

And when this practice feels complete,

That light is just going to gently flow down into the earth beneath you,

Returning itself to source where it belongs through the wide old earth,

Which knows exactly how to do that,

How to recycle,

How to turn energies from one thing into another.

Feel your body a little softer,

Heavier,

Resting into the earth below you.

And from this place,

You may wish to imagine that light making its way over to someone that you love,

Someone that needs a little bit of extra support or care today.

Just inviting or directing that light towards this person or this being that you love.

Just seeing that light doing its work,

Just trusting that it's there.

Just trusting it to do that,

Protect this person,

To soothe this person,

To help them return to balance.

And perhaps there's another that you'd like to send that energy to,

Another being that you love that you want to share this energy with.

And you can do this as many times as you'd like.

Just trusting that this light knows where to go.

You don't need to think too hard about it.

You don't need to work too hard.

Almost like opening a door and allowing this light to just flow through,

Trusting that it knows what to do.

And eventually allowing the light to just soften back into the earth again,

Knowing that it shifts and flows and changes,

But it's always there.

And here you are,

You're safe.

Safe enough to sleep.

Safe enough to surrender your consciousness to the miraculous place that we go when we sleep.

You're safe enough to receive rest,

To receive the support of the earth.

There's nothing else that needs to be done today.

You have all the time in the world.

And even if you don't sleep,

Your rest is enough.

All you need to do is be here,

Receive,

Rest.

And if it comes,

Sleep.

Sweet dreams.

Where we will invite and call upon the eternally supportive and loving medicine of the earth element.

As you notice what you're feeling in your body,

You might find pockets of nervous energy,

Perhaps in your hands,

Your legs,

Or your jaw.

Take a deep breath and soften into those places if you can.

If it helps,

You could also tense up those places,

One at a time,

Scrunching them up and then fully releasing.

Feel free to do that a couple of times if it feels like the right thing right now.

Now take a moment to acknowledge the land that you are on.

The earth that is right beneath your body.

Consider your relationship with this land,

And perhaps the people who were here before you.

Your relationship with land is historical,

Cultural,

And also immediate.

Your body receives and experiences the season,

The temperature,

The phase of the moon,

The quality of light,

The presence of the seasonal flora and fauna where you are.

Remember yourself as a part of the web of everything.

Check in with your breath.

A deep breath in and a sigh out may help to signal a shift from your day into the practice of sleep.

Sleep is indeed a practice.

We don't always consider this,

Especially if we don't have any trouble sleeping,

But sometimes we need to actually give our bodies permission to sleep.

Especially if we've been feeling stressed or scared,

It may not feel like it's completely safe on some level to surrender to sleep.

So let's begin there.

Acknowledge that you have been feeling anxious,

Nervous,

Unsure,

Confused,

Unwell,

Or maybe just going through a lot lately.

If that's true,

It's okay.

Of course you're feeling a little off in your body.

Of course it's feeling a little bit harder to sleep.

That's okay.

Your body is on your side.

It is always trying to help you.

Right now,

Even as you've made the decision to get ready for bed and go to sleep,

Your nervous system might be feeling that you need to stay awake.

Is there a problem that's bothering you?

A situation you feel needs your attention?

Have you simply not gotten enough done today?

Or is something feeling off in some other way?

Sleep will help with almost everything.

It will help you think more clearly tomorrow.

It will help your body recover.

It will help you see solutions to problems.

Trust your unconscious mind to do its work while you are asleep.

Trust your dreams to take whatever you need to work through and explore the issues there.

You do not need to be awake for any of this work.

Maybe you didn't get everything done today.

Maybe there is something you need to do or fix or address,

But there's only so much time in the day.

Now is the time to sleep,

To rest,

To reset for another day.

Can you release these things right now?

To your unconscious mind,

In service of healing sleep.

If you can,

Make that choice.

Trust that the things you need to think about and remember will still be there tomorrow.

Now,

Let's invite the earth to help us release whatever we may not need and settle into rest.

Bring your awareness back to the earth beneath you.

It is ever-present,

Wide,

Very old.

It has always held you up.

You are a child of this earth,

Connected within the web of everything that is supported by it.

Imagine yourself surrounded by a circle of protection,

A circle of heavy stones,

The magic in them able to repel,

Transform,

Or absorb any energy that is not yours to process,

That is unhelpful or unsafe for you right now,

Or that is unwanted on any conscious or unconscious level.

You may like to invite your talismans of safety into this circle.

This could be loved ones,

Living or not,

Spirit guides,

Angels,

Pets,

Objects,

Places you love,

Anything that helps you to feel safer that you would like with you right now.

Go ahead and invite it here.

Imagine the energy of the earth,

Eternal,

Loving,

Steady,

Ever-present,

Rising up to meet your body where you are.

It is gentle and open,

Only supportive.

Offer this energy gratitude and appreciation as you allow it to hold the parts of you that feel most tender right now,

Most difficult to sustain.

Allow yourself to relax into the support of this loving earth energy.

It is capable of taking all kinds of energies and recycling them into something else,

Something useful,

Some other place.

It is okay to let these things go into the earth beneath you.

The earth is able to take these burdens,

Not because it will hold on to them,

But because it can transform them.

Make whatever it is you need to let go of into an offering for the earth.

Trust that you will release what you do not need,

And that if there is something you need to keep,

You will keep it.

The earth knows what you must do.

Feel your body settling into this supportive earth energy,

As if you were deepening into a soft mattress,

Each part of your body held and supported right where it is.

Feel your hands and arms relaxing,

Your neck and shoulders letting go,

The space around your eyes,

Your forehead,

Your jaw relaxing,

Knowing that you are safe now,

That you are supported,

That you are okay right here,

Right now.

Feel your body so supported by the earth,

That all the muscles in your belly can relax and release.

Feel the breath moving freely,

Easily,

No restriction anywhere.

Surrender into the support of the earth beneath you.

This gentle,

Loving earth medicine surrounds you like a magnetic field.

Immediately,

The particles of energy that do not belong in your body shift,

Noticing the field outside of your body.

These particles may have been picked up from other people,

From certain situations or places where you didn't feel totally safe.

These particles may be left over from the process your body is always doing to detoxify your system and heal your inner and outer wounds.

These molecules begin to spin and vibrate,

Suddenly aware that they are not where they belong.

With love and patience,

The earth energy surrounding your body draws these atoms out through your pores,

Painlessly releasing this energy from your body into the earth energy that surrounds you and the physical earth beneath you.

Each particle is surrounded by love,

The universal love energy for which the earth is a conduit.

They are returning to source,

To become whatever it is they could be if they did not have to live in your body.

They do not belong to you,

They are going home.

Allow the earth medicine to gently cleanse your body of anything unhelpful,

Anything foreign,

Anything that is not yours.

Feel it leaving,

Becoming something else on its way to fit somewhere better.

Notice the warmth of the universal love energy that the earth is a conduit for,

Not belonging to anyone,

Simply present at all times,

An energy that can be tapped into immediately.

This universal love energy is yours to connect to.

As you remember it,

And as it remembers you,

Your body immediately understands how to realign,

What to let go of,

How to heal itself,

Cleanse itself,

And support your growth into who you want to be.

Simply receive this energy.

There is nothing you need do but remember and feel this energy.

Allow yourself to bathe in this loving,

Healing earth energy and the support of its universal love.

Allow the parts of you that are thirsty for this connection to drink deeply at the endless well of love that is available to you here.

Allow your body to rest.

Feel your body relaxing more deeply into the support beneath you.

Thank the earth energy for resting with you,

And allow yourself to stay here,

Held,

As long as you need to.

Thank your talismans of safety,

The circle of protection.

Receive needed rest and sleep as you reconnect with this earth energy that was always yours.

Rest sweetly and well.

Good night.

Welcome to this energy healing meditation to help support your body and your heart.

When we do this kind of guided meditation,

We are doing work in the subtle realm,

Creating shifts and changes for ourselves energetically.

Whether you need physical or emotional healing today,

This meditation will help to nourish you with the spiritual minerals you need to relax,

Rest,

And feel better.

The work we do consciously here is important,

Of course,

But trust that drift off to sleep and the spell you are casting will keep working.

You could take a couple of deep breaths to clear the day and set your intention to drop into the space for sleep,

Rest,

And a little bit of magic.

Imagine yourself deep in an old growth forest.

The trees are very old,

Very tall,

Their trunks wide and steady,

Rooted deeply into the earth.

They sleep and hum,

Their hearts beating slowly,

Connected to all the ages they have lived through.

The earth is deep and ancient beneath them,

A land that has supported life,

Death,

And change much longer than you can even imagine.

The trees reach up lazily to the open blue sky,

Drinking deeply of the nourishment of the sunshine.

The air is clear and sweet.

You breathe in deeply,

Smelling the scent of the blue-green spruce needles,

Mixed with the smell of dirt,

Wood,

And the soft,

Bright green moss that blankets the trees here and there.

It is quiet,

Except for the occasional twitter of birds and the rustling of the wind in the trees.

You feel safe and warm.

You know that you have all the time you need.

You know that the trees are protecting you.

They are listening.

Inside of this clearing,

You are in the center of a circle of stones.

Heavy,

Powerful stones connected to the earth and to each other.

Only energies of light,

Healing,

Gentleness,

Love,

And support can enter this field.

Any energy that is not yours to process,

Or that would be unhelpful to you in your journey,

Is deflected by the circle of stones,

Or drawn down into the earth to be recycled into something else.

Feel yourself breathing inside of this safe place.

This is a place where you can rest.

You can relax.

You are as safe as you can be inside the circle of stones.

You can be exactly who you are.

Allow your exhales to begin to feel like a letting go.

With each exhale,

Your body relaxes just a little bit.

Feel your forehead relax.

Your jaw.

The space around your eyes.

Your neck and shoulders dropping,

As if they were suddenly liquid.

Your chest rising and falling effortlessly.

Your stomach relaxes.

Your arms heavy.

Your belly soft and easeful.

Your legs heavy and relaxed.

Inside of this safe,

Protected circle,

Your energy centers are opening.

Your heart.

Your pelvic floor.

Perhaps there are other places as well that you can feel opening.

Notice and allow the spaciousness of your energy.

At the center of this circle of stones is a beautiful,

Big bonfire.

Its orange,

Blue,

And red flames flicker and dance before you.

As you turn toward the fire,

Feeling its warmth,

You can also feel that it is drawing something from you.

Asking for something.

Gently tugging at your core.

There is something inside of you that no longer belongs there.

Perhaps it's a sickness.

An old memory.

Energy from someone that doesn't really belong to you.

You may or may not know what it is,

And it doesn't matter.

Trust that whatever is ready to be released,

Whatever you do not need anymore in your body,

Will be let go.

Go ahead and let go of whatever it is.

Do what feels right here.

Perhaps you are breathing the energy out into the fire.

Perhaps you are pulling it out with your hands,

Like unspooling thread,

And handing it into the fire.

Perhaps you are throwing or crashing it into the fire.

There is no right or wrong way to make your offering to this bonfire.

Watch your offering transform into heat and smoke.

The smoke rises lazily from the fire,

Having already transformed into something else.

Some new perfume for the smoke-loving gods and goddesses.

This is an offering.

Let go of what you can with your whole heart.

Take a deep breath.

Feel what you feel in your body.

Notice the sensations of having released something that didn't belong within you.

Perhaps you feel lighter or more spacious.

Perhaps you feel a little softer or slower.

Maybe there is very little or no change right now,

And that's okay too.

Simply notice what you notice.

When you're ready,

Bow gently to the fire,

Thanking it for helping you to transform what needed transformation within you.

As you turn in your circle of stones,

You notice that there is a stream nearby.

It is gentle and beautiful,

With crystal clear water babbling softly over smooth rocks and pebbles.

The water seems to glow with a beautiful light.

What color do you see?

Notice the beauty of the light cast by the water.

Is the color bright or soft?

Is it intense or subtle?

How does this color make you feel?

Is there a part of your body that you're feeling a bit more connected to as you see this light?

The light is speaking to a part of you that needs some healing and nourishment.

This stream is here for you,

To help you nourish where you need nourishment and cleanse what needs cleansing.

Lean down to the stream like a deer dipping its snout in the water,

And drink as deeply as you would like to.

Allow yourself to take in the nourishment of the healing water,

Trusting that it will feed you in exactly the way you need it to.

When you feel ready,

Enter the water itself.

Slip your body into the water,

Which is the perfect temperature for what you need today.

Whether that's a warm,

Soothing hot spring or a cooling babbling creek,

Feel the gentleness of the caress of the running water soothing your skin,

Infusing you with the healing light and washing away anything that needs to be washed away.

Perhaps you're swimming and playing in the water,

Or perhaps you'd simply like to soak,

To rest and breathe,

Allowing the water to play over your skin.

Enjoy this beautiful healing water here just for you.

Breathe in the magic of the colored light,

Trusting that it is right,

You are safe,

You are healing right now.

When you feel ready to leave the stream,

Step back out onto the shore.

Turn to the water and bow gently,

Thanking the water for its gifts.

There is a soft,

Warm towel here to wrap yourself in.

You immediately feel warm and protected and dry.

You return to the fire to continue to dry off,

Noticing how you feel after your spiritual bath.

Do you feel lighter?

Softer?

Different in any way?

Perhaps you feel the same,

And that's just fine.

Stay by the fire as long as you'd like.

The circle is closed,

But never broken.

May your healing benefit all.

You may wish to use your hands for this treatment or part of it,

But at any time you can also simply use your imagination.

Begin by acknowledging your body in space.

Remember the earth beneath you,

The land that you are on,

And your relationship with this land.

It might feel right to take a few deep breaths.

You could also simply notice what your breath is doing on its own,

Naturally.

Now imagine that you are surrounded by a circle of protection.

You could imagine a circle of stones or salt,

Or even a bright light in a colour you love.

Clarify that only loving,

Healing energies are invited into this circle in alignment with the highest good of all,

And that anything that is not in alignment with those intentions stays outside of the circle.

And if there are any other intentions that feel right for you to add,

Feel free to do that as long as it is for the highest good of all.

Now let's invite the energy that you need a little more specifically.

You may already have a spiritual practice that you work with,

And if that's the case,

Go ahead and call in in the way that you're most comfortable.

Otherwise,

Consider what kind of energy you need right now.

This could be universal energy,

The energy of a god or goddess,

The energy of spirit,

Healing,

Love,

Or any other name you give to it.

Ask the energy to flow for your highest good.

Gather this energy into your hands,

Which you can use literally,

Or simply in your imagination.

And you can also switch any time.

You could use your hands for the first few positions,

And then relax them and use your imaginary hands later on.

You're also welcome to listen to your intuition about how long you want to stay in each position.

I'll provide suggestions,

But if you have a different pace or order you'd like to work with,

Trust your intuition first.

Allow this loving,

Healing energy to flow from above and below,

And gather gently in your hands.

Place your palms over your eyes.

You could be touching your eyes with your palms resting on your skin,

Or hovering a few inches above.

Whatever's more comfortable for you.

Feel the warmth of the energy in your hands moving into your eyes,

Your forehead,

Your front brain.

Soothing any tension in this area.

Gently rebalancing whatever's present for you here.

Imagine that the energy you're working with is simply witnessing what's happening behind your eyes,

And simply correcting what's out of balance.

All you need to do is be here.

And now place one hand at the base of your skull where your neck and your head meet,

And allow the other to rest gently over your forehead.

Again,

Simply breathe,

Allowing the energy to witness here,

Correcting any imbalances.

You do not need to know anything cognitively.

Simply allow the energy in,

Allow it to do its work.

Now place your hands on your shoulders.

You could cross your arms like a gentle hug,

Or imagine your hands resting on your shoulders from behind,

As if your higher self or spirit guide's hands were doing this work for you.

Feel your shoulders relaxing under the warmth of these healing,

Loving hands.

Feel that love running down through your arms and hands.

And now your hands can rest over your heart,

Or imagine one hand on the front of your heart,

One hand on the back.

Allow this loving energy to flow into your heart,

Holding everything that lives there.

Allow this energy to witness whatever you've been feeling in your heart.

Keep breathing.

Now move your hands to your stomach area,

Low ribs,

Your liver on the right side,

Your spleen on the left,

Just above your belly button around the diaphragm.

Feel that energy flowing through this whole area,

Soothing and relaxing anything held in these parts of your body.

And you can keep your hands here,

Or imagine the hands placed on the mid-back,

Around your kidneys and adrenal glands,

Just underneath your shoulder blades.

There's a tender spot there you may be able to feel or imagine.

Just feeling the warmth of your real or imagined body.

Now move your imaginary hands and when you're ready to the lower belly area,

Below the belly button.

Your intestines are mostly here,

Your psoas muscles,

Ovaries if you have ovaries,

Your womb a little below that.

Allow the energy to flow through this area,

Soothing it,

Correcting any imbalances.

Receiving the warmth.

And when you're ready you can place your hands on your lower back or leave them where they are,

Or again,

Imaginary hands,

Around your sacrum,

This sensitive lower back area.

Breathing with this energy,

Letting it flow through.

And now to the hips and pelvis.

Hands could rest on either side of the hips,

Or imagine them wherever feels most right for you.

Allow this soothing,

Loving energy to move through the structures of the hips,

The muscles of this area,

The organs that are held in the bowl of the pelvis.

And now you can place your hands on the tops of your thighs,

Allowing this energy to flow down your legs,

Releasing any tension,

Grounding any excess energy.

Allowing it to flow down into and through your feet toward the earth beneath you.

Anything you want to let go of,

Anything that's not useful to you,

Or in alignment with your highest good,

Simply releasing into the earth below you,

To be composted,

Transformed into something else.

Again,

You don't need to know what this is exactly,

Just trusting this energy to do its work.

Now there may be specific places in your body that need a little extra attention right now.

Areas that feel extra tight or tender,

Places where there is an energy,

Places where there is an injury or an experience of illness.

Perhaps it's your heart that needs a little boost.

If you're not sure,

We can place our hands on our hearts or imagine placing our hands there,

And simply allowing that loving,

Healing energy to simply flow through that place for as long as it needs to.

You could stay right here,

Maybe there's yet another place that needs a little extra attention.

Continuing to allow the energy to flow through you however you need to,

Witnessing you just as you are.

If you're moving to different places,

Take as long as you need to do that.

When this practice feels complete for you,

Relax your hands if you haven't already.

Allow your entire body to rest into the support beneath you.

Allow the energy to continue to flow through you and down into the earth below.

Remember yourself as connected to the energy of everything.

Thank this energy for being with you.

Thank the earth and the land beneath you.

Thank any other guides,

Spirits or energies that you'd like to honour and acknowledge.

Your practice is complete.

Rest in this place,

Letting your body relax into the knowledge that you are connected and supported energetically.

Rest well and have a sweet sleep.

You may want to pay attention to your dreams when you wake up in the morning.

Goodnight.

You might want to take a few deep breaths or just notice what your natural breath wants to do right now.

Feel the way the bed is supporting your body,

The earth beneath that.

Acknowledge the land that you are on and your relationship with this land.

And then relax your shoulders.

Relax your neck and your jaw.

Maybe move it around a little bit if that feels right.

Imagine the space of your heart widening a little bit,

Softening with the gentle flow of breath.

Feel your belly expanding and relaxing.

Your legs getting heavy and soft.

Imagine that your thoughts could soften slightly with your eyebrows.

The space around your eyes.

Your lips.

Your ears relaxing.

Now imagine with me that we are in a beautiful forest.

It is a warm day in early fall and the trees are just beginning to turn colors.

The sun is dappling through the branches and leaves onto the cobblestone path ahead of you.

The air is warm but there is a slightly cool breeze.

The perfect temperature for you.

You take a deep breath smelling the beautiful scent of maple trees and earth.

Drawing the clean,

Clear air into your lungs.

You feel your shoulders relax a little bit more,

Comforted by the presence of your tree friends and the familiar path in front of you.

You walk along the path listening to the chirping of the birds.

The birds sound free and healthy.

Cheerful.

Happy to be here on this perfect day.

They are singing freely as if they have no fear of you at all.

As if they are letting you in to their daily chat.

Take a moment to listen and just see if there is anything specific that these birds would like to tell you.

You know that in a normal forest the birds might not sing to you but this is a magical place.

This is your grandmother's forest.

It is a place where you know you are always welcome.

Always safe.

You walk along enjoying the gentle rhythm of your walk along the path.

Swaying your hips from right to left,

Left to right one foot in front of the other.

The path passing under your feet as if it was helping you walk,

Inviting you to your destination.

As the path curves gently ahead,

You notice one of your favorite parts of the journey to grandmother's house.

There is a wide range of berry bushes just ahead,

Filled with bright,

Ripe berries your favorite kind.

You can smell their juice and fragrance and immediately know you must pick some for your grandmother.

And perhaps taste a few yourself if you want to as you move along.

As you go,

The ripe berries seem to fall into your hand landing in the little basket you are carrying along with another gift that you are bringing for grandmother.

You sing a little tune with the birds as you work,

Gently picking the berries,

Receiving this gift from the earth,

This gift from the path.

Joyfully filling your basket,

Knowing this is something you can enjoy that can also be a gift shared with your grandmother.

Eventually,

Your basket is full enough.

You bow deeply to the beautiful berry bushes thanking them for their gift,

Honoring them for what they've brought you.

You continue along on your journey,

The faded cobblestones under your feet offering the perfect rhythm to walk along.

The trees are gently changing from yellow to red and back to green as you walk along observing the way they change color in groups as if they have some silent conversation only the trees can hear.

You listen for a time to see if you can hear the trees whispering as you walk along the path.

At last,

You reach your grandmother's cottage.

It is beautiful and bright the big sprawling garden in the front,

Full of ripe tomatoes a few stalks of corn,

And many bright flowers in colors you love.

The garden feels familiar and safe a place you've been many times before,

The scent of the flowers feeling like a welcome home.

You knock gently on the door and hear your grandmother's voice calling you from within.

The door is unlocked and you step inside and the cottage feels warm,

Cozy and inviting a fire roaring in the fireplace big comfortable chairs set up next to a tea table and your grandmother cooking in the kitchen.

The slight scent of honey candles burning is always in the background here and you see one lit by grandmother's worn old cookbook helping her to see the recipe.

Welcome,

Grandchild,

She says.

You give your grandmother a hug and offer her your basket it's filled with berries from the past as well as another offering you had ready for her It's just the right gift for today the right thank you for holding space for you preparing you food and medicine,

Offering you wisdom giving you a place where you can feel rest and love and at home This gift is something she loves and appreciates and she receives it with joy Grandmother gestures for you to sit down She's just finished her cooking and time for you to share the food with her She offers you a plate and it's exactly what you need right now It's nourishing and delicious but also medicinal It carries something special within it that always makes you feel better As always,

It comes with a hot cup of tea a special tea with those same qualities meant to soothe any aches or pains in your body or your heart You take a sit and immediately begin to feel a little bit better Tell me,

My love what's on your heart Grandmother loves to listen to what's happening in your life your heart,

Your mind and your body and so you tell her Grandmother just listens If you'd like,

She'll offer you wisdom and advice If all you need is space and presence to share she has that too She has the gift of always knowing exactly what you need so you go ahead and keep telling her whatever it is that you have to say and when you're finished you listen for any advice or wisdom that comes from her even if it's just a hug even if it's just witnessing with her kind eyes The two of you sit and talk listening to each other's stories,

Thoughts and feelings You sip tea and share food and as you spend this time with Grandmother you begin to feel much better When the tea and the conversation and the food are all finished,

You start to feel very sleepy and want to rest Grandmother already has the day bed ready for you covered in soft blankets and pillows a quiet space where you can rest and relax maybe listening to the gentle sounds of Grandmother humming cooking,

Cleaning,

Reading whatever Grandmother likes to do in the quiet and so you lie down feeling the pillows and blankets just the right temperature just the right support You begin to feel sleep weighing on you wanting you to rest and be still You feel your body nestling in feeling perfectly safe,

Calm and connected Grandmother pats you gently on the back letting you know how loved you really are how much you belong with her how you are always welcome,

But of course always free to go and so you settle deeper into the day bed knowing you're exactly where you need to be and allow your body to drift off into a gentle sleep Rest and hopefully fall asleep Take a moment to get comfortable to fidget and settle in,

To find a place that will allow your body to relax This meditation will help to collect and hold your thoughts so that your body can get on with the business of rest and sleep Before we begin take a moment to set your intention to sleep Sometimes this can be difficult,

Especially if we're worried about something When there's a lot on our minds,

The body may think we must stay awake to face whatever challenges are going on in our lives,

But many challenges are better met when we're well rested.

Our brains actually need time in unconsciousness to help us process whatever's going on.

Trust that your body knows how to do this.

Trust that it's okay to let go of your problems for now and allow yourself to sleep Trust that sleep will help you with whatever it is you've got going on in your life right now Set your intention to let go into sleep Now,

Seal that intention with a few breaths This might be a few big sighs or if you prefer,

It might just be three mindful natural breaths You have now entered into a zone dedicated to rest sleep,

And dreaming Feel your body responding to that intention Allow your weight to release into the support beneath you Feel your jaw softening the space between your eyebrows your shoulders Feel your belly softening as it moves with your breath Feel your hips and legs heavy and relaxed Your body supported Remember the support that's already there It's okay to relax into it Now,

Imagine that you are standing before a copse of trees These are evergreen trees,

Healthy green pines It is lightly snowing,

And the air has that special quietness that only arises when it snows where you can almost hear snowflakes landing on snow The air smells sweet and slightly sharp with just a hint of pine sap behind the crispness of the smell of snow You feel totally at home here totally safe It is a quiet,

Calm place where you know you belong The trees are like friends who welcome you into their company but will always be there if you choose to walk away They are steady and evergreen You feel your shoulders dropping a little bit further as you feel yourself connected to this little family of trees You begin to walk into the copse of pine trees You feel warm and safe even as the cool air soothes your face You breathe in deeply the clean scent of pine and snow You walk with a slow,

Calm rhythm through the trees,

Simply enjoying their presence You can feel them with you solid and ancient,

Standing by your side You imagine their long,

Steady heartbeats these living trees beside you They are slow and gentle alone,

But also standing together They are with you These trees help you feel connected to yourself safe and cared for All you need to do is walk through them and enjoy their simple company After some time,

You pass through the copse of pine trees You walk along a simple dirt path for a while The weather is changing Clouds are parting and the sunlight comes through touching your face with its gentle warmth The snow begins to melt around you revealing a wide prairie The wind is soft and gentle soothing your nerves warming your system and allowing you to feel calm and held There is nothing but sky above you with soft,

Puffy clouds lazily wandering the skies You feel a layer of tension releasing you revealing a sense of softness warmth and ease in your body You feel your stomach settling your breathing getting a little longer You continue to wander this flat,

Beautiful land with blonde grass and soft wind for some time After a while,

You begin to notice the wild flowers that populate this beautiful,

Calm,

Quiet place Clusters of white yarrow rustle in the breeze their feathery white petals turned up lightly to the sun You trace your fingers across the silky petals This flower is used in traditional medicine to help heal wounds One of the flowers seems to offer itself to you falling into your palm inviting you to heal something in yourself that feels wounded You close your eyes and take a breath What part of your body feels wounded now?

Perhaps there's an injury some physical or emotional pain or simply an ache in your heart with no name You place the flower gently over that part of your body and breathe With the help of the flower you hold your wound tenderly with sweetness and kindness You can feel the wound slowing calming gently The flower protecting this tender place giving it hope and help and medicine When it feels right you release the flower from your body and place it gently on the earth in its home You continue to walk along the path through the tall grasses feeling held,

Supported and that you are on a journey of healing Your sense of safety,

Wellness health and well-being deepens A little further down the path you encounter a grove of bright green alder trees Their wide,

Roughly leaves and knotted trunks and branches provide shade from the warm sun There's small green fruits hanging low available for the birds and squirrels they sustain You walk along a little further finding just the right tree and place your palms onto its trunk holding it fully in your palms You take a deep breath feeling the tree's medicine entering into your body calming any excess heat any places where your body or your mind have been working a little too hard Touching the tree has a calming effect on your mind encouraging your thoughts to slow down to soften,

To cool off Your mind feels the sweetness of the tree's medicine responding to its call to slow down to stop working so hard You feel a sense of calm and patience taking you over This feeling that you have all the time in the world to be here with this tree for as long as you need to Eventually,

It feels like time to move along You wander through the beautiful grove of alder trees and find another dirt path surrounded by tall grass Returning to this environment with the warm sun and the wind gently whistling through the grasses feels familiar and comfortable You are happy to be here Soon,

You enter into the shady archway of another grove of trees These ones are wide,

Old-growth douglas fir trees with wide,

Knotted,

Reddish trunks covered in soft,

Neon-green moss Their dark green needles and soft brown cones grow above head height here so you can walk amongst the strong feet of these trees and look up to see the expanse of green they can grow above you Here,

You feel totally protected and safe You feel that the world has slowed down and you are in a sacred place where your mind feels clear and open Your heart feels healed and whole Your body calm and receptive Your breathing deep and even Again,

You wander for some time until you find just the right tree the one you've been waiting for Its wide trunk is perfect and beautiful and opens with a wide knot just the size and shape for your body to nestle into a comfortable seat within the tree As you settle into this perfect wooden throne you lean back onto the old fir and listen for the tree's slow,

Steady heartbeat You feel your own heartbeat slowing down searching for the rhythm of this wise old tree You close your eyes your body softening into the support of the tree and listen You know the wisdom you need is here and that you must not try to hear or understand it You must simply rest in the silence,

Listening without expectation You must trust in the presence of this perfect ancient tree All you need to do is be right here Progressive relaxation for deep sleep Welcome to this guided meditation for sleep We're going to slowly,

Gently relax the body layer by layer so that you can let go and fall asleep Take a moment to get as comfortable as you can for your sleep You may like to cover your eyes for added darkness with a scar for eye bag Before we begin take a moment to consider your relationship with sleep Sometimes when we've got a lot on our minds it can feel difficult to surrender to sleep as if holding onto consciousness would help us somehow Let me reassure you,

It doesn't We can think more clearly when we've spent time in rest,

Stillness and unconsciousness If you are worrying at a problem,

Your mind will continue to work at it in your dreams and unconscious mind probably better than you could if you stayed awake to think about it Trust in that internal process So if there is something in particular on your mind,

Imagine placing it on a small soft pillow Offer it to your unconscious mind and allow yourself to tuck it away in a drawer inside of you trusting that you will continue to work with it just in a different way while you're asleep Some days,

Sleep is tougher than other days Remember that if you do not fall asleep during this meditation you will still get all the benefits of rest and relaxation which is pretty close to the benefits of sleep Let yourself have that rest and relaxation even if you do not meet unconsciousness easily Now,

Take a deep breath and imagine your body sinking into the support beneath you Imagine your whole body getting heavier and softer Feel your jaw softening Your shoulders dropping their weight Hips heavy Legs soft and relaxed Feel your belly soft and spacious Your breath moving low down into your abdomen Relax the muscles in your belly right down to your pelvic floor Feel the way the belly expands like a soft balloon on the inhale and gently deflates as it relaxes on the exhale Notice all the parts of that soft balloon The front of your belly expanding forward on the inhale and then deflating as it relaxes inward on the exhale The bottom of the balloon,

The pelvic floor expanding gently downward towards your feet as you inhale and deflating inward and up toward your heart on the exhale The back of the balloon your lower back is not as soft as the front or the bottom of the balloon See if you can still feel that gentle expansion on the inhale into your back body and that deflating quality that deeper relaxation on the exhale Feel the soft,

Relaxed natural rhythm of your breath without changing anything or using any of your muscles Simply imagine this breath slowing down just a little bit Listen for your heartbeat the steady rhythm of the heart in your ears in your chest perhaps in your belly or even down into your legs Imagine that steady beat your body working without any effort on your part at all Simply listen and feel for the beat of your heart It doesn't matter if you can actually detect it or not Imagine feeling the beat of your own heart and without changing anything imagine this beat slowing down just a little bit receiving the slowness and rest of relaxation and eventually sleep your body working less as it receives the gift of this rest a gentle slow,

Steady healthy heartbeat Relax the muscles of your face Soften the space between your eyebrows Feel your forehead widening and relaxing the tiny muscles around your eyes softening and letting go your cheeks relaxing your jaw slightly opening into a simple,

Easeful resting position your tongue softening your ears the space around your ears relaxing your entire head your skull right to the ends of your hair everything softening your brain your brain inside your head is relaxing as well soothing its electrical pulses calming the rhythms of thinking your brain receiving the rest and stillness acknowledging that now is the time for a different kind of thinking a different kind of work that does not need consciousness all effort has the permission to leave your brain your brain choosing to shift to the rhythms of rest and sleep your nervous system extending down from the base of the brain along the spine embracing your whole body receiving the signal of rest soothing your spine your arms,

Your legs your organs everything shifting into a state of rest and digest a state of safety and calm a state where everything is okay right now where we have all the time in the world now is not the time for thinking it's a time for rest sleep,

Recovery feeling and dreaming your entire body getting the message that now is the time for sleep and rest relax your shoulders feel your right shoulder dropping away from your ear your shoulder blades sliding down your back the muscles between your right ear and the top of your right shoulder lengthening,

Softening,

Releasing your left shoulder drops away from your left ear softening from the center of your body your left shoulder blade slides down your back,

Releasing so the shoulder can rest the muscles between the left ear and the top of the shoulder lengthening and releasing there is nothing to hold onto right now everything is okay right now feel the bands along the right and left side of your spine softening and relaxing feel your breath beginning to move into these muscle groups softening them offering them the nourishment of energy and breath nothing to hold onto here feel your right arm dropping completely heavy into the earth the elbow soft the palm of the hand completely relaxed the left arm drops heavy and relaxed soft at the elbow left palm completely soft and spacious nothing to hold onto now feel the center of your spine your heart your sternum bone muscles of the chest imagine there was a knot here in the center of your chest that is loosening fresh air and breath and energy can enter the space where the knot is beginning to untie itself the center of the chest relaxes and it reverberates that relaxation into the entire upper body and down into the stomach the stomach and diaphragm are also relaxing the band under your ribs gently letting go softly rising and falling with your ribs no resistance to the breath at all your belly is relaxed your organs,

Each one of them soft and moving with the rhythm of your breath each organ shifting into the healing resting mode of night time and sleep time everything in a state of health and ease,

Detoxifying what is not nourishing and transforming what is healthful and nourishing into what becomes your body your organs performing miracles with no effort on your part at all your hips are heavy and relaxed the entire bowl of your pelvis soft and easeful genitals relaxed the pelvic floor muscles surrounding them moving softly with the easeful breath your hips and glutes soft and easeful nothing to hold onto here right leg heavy and soft left leg relaxed right leg heavy and soft right thigh letting go right knee easeful and relaxed the entire joint letting go left knee relaxed the entire joint spacious and soft right calf and shin heavy and relaxed left calf and shin heavy and soft right foot,

Each toe no resistance soft and easeful left foot,

Each toe on the left foot soft and relaxed entire body heavy everything breathing with no effort no resistance to the breath easing into gravity everything soft at rest heavy,

Spacious every part of your body,

Mind and energy unwinding into rest welcoming and inviting the medicine of sleep the healing process already underway to this gentle healing sleep meditation this is a nice one to practice when you are feeling vulnerable in pain or unwell in any way in your body or your spirit please begin by finding a comfortable position for your sleep adjust and fidget as you need to allowing yourself to get as comfortable as you can you may like to take three deep breaths sighs perhaps or simply three mindful breaths that help you set the intention to settle into your sleep for the night perhaps you'd like to take a moment just to acknowledge that you're not feeling your best whatever that means to you,

Whatever it feels like this has been hard and it's okay that this has been hard even now as you come to rest and listen to this meditation you are caring for yourself with gentleness allow that to be your intention whether you sleep or dream or rest or feel better in the morning you are in the act of caring for yourself right now and that matters give yourself permission to feel to rest and to sleep notice if you are holding any tension in your body that you could let go of perhaps you can simply drop it as you exhale sometimes it can be helpful to add tension in order to take it away clench the hands into fists for a few seconds and then fully release them scrunch up the shoulders so that you can completely let them go notice if there are parts of your body that need to be attended to in this way so that they can let go of any tension that you are holding that you do not need right now when this feels complete for you begin to allow yourself to soften and sink into the earth feel the way the earth rises up to meet you to support your body in space you may release into this support it's time to let go for today soften as much as you can soften the space between your eyebrows soften your jaw notice if you are allowing yourself allowing your breath to move freely down into your belly soften the muscles there if you can relax your legs let them be heavy relax your arms and your hands all ten of your toes whatever happened today happened it is in the past tomorrow will come,

But not yet you are in the space between right now this is your time to rest to sleep to allow your body to do what it needs to do while your consciousness drifts away take a moment to clarify your intention to let go into sleep as you do this we will cast a gentle spell together a spell for healing you do not need to be awake for this spell to work trust that it will speak to your subconscious if you do drift off if you do not fall asleep,

That is okay too you are resting your healing can happen on the conscious level as well as the subconscious level trust that whatever happens here is right for you tonight before we begin,

You may like to take a moment to acknowledge the land that you are on acknowledge your relationship with this land which may be historical,

Cultural and also immediate,

Intimate perhaps you know the traditional names of the people who were on this land first you could say them quietly to yourself if you know them and now imagine yourself within a circle of protection this could be a circle of stones,

Of trees vines and flowers woven together chalk or salt however you see this circle,

It protects your energy it allows you to receive the energies of good of healing of softness and kindness it deflects away anything that is not helpful for you on your journey right now you are making your way leisurely down a beautiful path of smooth multicolored cobblestones they are dove grey sand,

Coral ochre in color gentle and smooth underneath your feet the sun is shining but there is a gentle breeze on the air and the sun dapples through the tall trees on either side of the path the shadows dancing in the gentle breeze you can smell pine and spruce trees nearby and just a hint of sea salt on the air this is a beautiful place and you are in no hurry you are wandering down this path at your own pace simply enjoying the clean fresh air the encouraging afternoon warmth of the sun on your skin you feel calm and relaxed safe and protected you know that this path is leading you somewhere that you truly need to go and that you will get there in your own sweet time eventually you turn along a curve of the path and notice that it ends at a small cottage there is smoke gently puffing up through the chimney the squat little house made of old stones its wooden door curved like something out of a fairy tale the garden out front is resplendent with wild flowers buttery yellow,

Lavender even wild rose but the path before you is clear and well maintained you are being welcomed into this little cottage as you enter you can feel that this is a place that belongs to a friend it feels familiar as if you've been here many times before it smells comforting like wood smoke and herbs the walls are decorated with shelves filled with your favorite books books of medicinal learning storytelling,

Herbal lore and more there is a comfortable armchair sitting before a low table the fire merrily burning in the fireplace there is a fresh cup of tea on a saucer and a dark curved bottle sitting on a note the note has your name on it you settle into the armchair allowing your body to nestle into its soft familiar curves every part of you knows that you were in a safe place a friendly place the friend who lives here is someone you know deep in your spirit not in your mind this is someone who loves you unconditionally who looks out for you who has seen what you have been going through and knows exactly the medicine you need you have been invited here to sit to sip tea if you like and to drink the elixir in the bottle medicine for whatever ails you you can feel the spirit of your friend in this cottage they are with you here as they are always with you perhaps you simply feel them around you their spirit supporting and comforting you perhaps you can see someone specific sitting in the armchair beside you simply being with you and you know that if there is anything that you would like to tell this friend to talk to them about you could say absolutely anything here and you would be loved and welcomed and seen for exactly who you are when you feel ready you gently remove the stopper from the bottle of elixir and take a sip it tastes medicinal but in a delicious way like sweet soothing herbs immediately you can feel the medicine entering your body and your spirit calming you it softens the places that need softening it lightens the places that have been feeling dark it opens the areas that have been feeling closed or stagnant it feels good it feels safe it feels healing you continue to drink the elixir until you have finished the bottle knowing that this is exactly the dose that you need and all that you need and then you settle back into the chair,

The warm cup of tea in your hands you can feel the medicine continuing to work in exactly the ways you need it to it soothes the places that have been hurting protects the places that feel vulnerable it bolsters and encourages the light that has been trying to shine in the darkness it is balancing your nervous system quieting difficult places in your mind teaching your immune system what it needs to do to heal it is balancing your nervous system quieting difficult places in your mind teaching your immune system what it needs to do to heal it is finding all the internal medicine that you already have within you simply reminding it what it must do to heal,

Recover and protect in exactly the ways you need right now there is nothing you need to do but receive the medicine you gaze into the fire its flames dancing cheerfully knowing that you have changed your body for the better you have given your body and your spirit something that it has been deeply needing and you can feel your body remembering what it must do to heal and evolve you are safe and at rest nothing is required of you here the spirit of your friend infuses this place and you know that they are with you even now you are protected you are loved you are healing stay here just as long as you'd like you are always welcome you may fall asleep by the fire you may stay here all night whenever you feel ready to leave you may simply get up and wander back down the path that brought you here returning to your life having received the spirit medicine take a moment to thank the medicine thank your friend thank the land the earth,

The sky the sea,

The air thank your body deeply for everything it does for you honor your innate ability to heal thank you for listening sweet dreams now take a moment to acknowledge the land that you are on the earth that is right beneath your body consider your relationship with this land and perhaps the people who were here before you your relationship with land is historical,

Cultural,

And also immediate your body receives and experiences the season,

The temperature the phase of the moon,

The quality of light the presence of the seasonal flora and fauna where you are remember yourself as a part of the web of everything check in with your breath a deep breath in and a sigh out may help to signal a shift from your day into the practice of sleep sleep is indeed a practice we don't always consider this especially if we don't have any trouble sleeping but sometimes we need to actually give our bodies permission to sleep especially if we've been feeling stressed or scared it may not feel like it's completely safe on some level to surrender to sleep so let's begin there acknowledge that you have been feeling anxious,

Nervous,

Unsure confused,

Unwell or maybe just going through a lot lately if that's true,

It's okay of course you're feeling a little off in your body of course it's feeling a little bit harder to sleep that's okay your body is on your side it is always trying to help you right now,

Even as you've made the decision to get ready for bed and go to sleep your nervous system might be feeling that you need to stay awake is there a problem that's bothering you?

A situation you feel needs your attention?

Have you simply not gotten enough done today?

Or is something feeling off in some other way?

Sleep will help with almost everything it will help you think more clearly tomorrow it will help your body recover it will help you see solutions to problems trust your unconscious mind to do its work while you are asleep trust your dreams to take whatever you need to work through and explore the issues there you do not need to be awake for any of this work maybe you didn't get everything done today maybe there is something you need to do or fix or address but there's only so much time in the day and now is the time to sleep to rest,

To reset for another day can you release these things right now?

To your unconscious mind in service of healing sleep if you can,

Make that choice trust that the things you need to think about and remember will still be there tomorrow now,

Let's invite the earth to help us release whatever we may not need and settle into rest bring your awareness back to the earth beneath you it is ever-present wide,

Very old it has always held you up you are a child of this earth connected within the web of everything that is supported by it imagine yourself surrounded by a circle of protection a circle of heavy stones the magic in them able to repel,

Transform or absorb any energy that is not yours to process that is unhelpful or unsafe for you right now or that is unwanted on any conscious or unconscious level you may like to invite your talismans of safety into this circle this could be loved ones,

Living or not spirit guides,

Angels pets,

Objects places you love,

Anything that helps you to feel safer that you would like with you right now go ahead and invite it here imagine the energy of the earth eternal,

Loving steady,

Ever-present rising up to meet your body where you are it is gentle and open only supportive offer this energy gratitude and appreciation as you allow it to hold the parts of you that feel most tender right now most difficult to sustain allow yourself to relax into the support of this loving earth energy it is capable of taking all kinds of energies and recycling them into something else something useful in some other place it is okay to let these things go into the earth beneath you the earth is able to take these burdens not because it will hold onto them but because it can transform them make whatever it is you need to let go of into an offering for the earth trust that you will release what you do not need and that if there is something you need to keep you will keep it the earth knows what you must do feel your body settling into this support this supportive earth energy as if you were deepening into a soft mattress each part of your body held and supported right where it is feel your hands and arms relaxing your neck and shoulders letting go the space around your eyes your forehead your jaw relaxing knowing that you are safe now that you are supported that you are okay right here right now feel your body so supported by the earth that all the muscles in your belly can relax and release feel the breath moving freely easily,

No restriction anywhere surrender into the support of the earth the earth beneath you this gentle loving earth medicine surrounds you like a magnetic field immediately the particles of energy that do not belong in your body shift noticing the field outside of your body these particles may have been picked up from other people certain situations or places where you didn't feel totally safe these particles may be left over from the process your body is always doing to detoxify your system and heal your inner and outer wounds these molecules begin to spin and vibrate suddenly aware that they are not where they belong with love and patience the earth energy surrounding your body draws these atoms out through your pores painlessly releasing this energy from your body into the earth energy that surrounds you and the physical earth beneath you each particle is surrounded by love the universal love energy for which the earth is a conduit they are returning to source to become whatever it is they could be if they did not have to live in your body they do not belong to you they are going home allow the earth medicine to gently cleanse your body of anything unhelpful anything foreign,

Anything that is not yours feel it leaving becoming something else on its way to fit somewhere better notice the warmth of the universal love energy that the earth is a conduit for not belonging to anyone simply present at all times an energy that can be tapped into immediately this universal love energy is yours to connect to as you remember it,

And as it remembers you your body immediately understands how to realign what to let go of how to heal itself cleanse itself,

And support your growth into who you want to be simply receive this energy there is nothing you need to do but remember and feel this energy allow yourself to bathe in this loving healing earth energy and the support of its universal love allow the parts of you that are thirsty for this connection to drink deeply at the endless well of love that is available to you here allow your body to rest feel your body relaxing more deeply into the support beneath you thank the earth energy for resting with you and allow yourself to stay here held as long as you need to thank your talismans of safety the circle of protection receive needed rest and sleep as you reconnect with this earth energy that was always yours rest sweetly and well good night