Sleep Sweetly With Light & Gratitude

Slip sweetly into deep rest and close your day as Katharyn guides you through a range of relaxation methods, including "whiskey breath," body scan with light visualization, gratitude, and sleep affirmations.

Transcript

Let's enter into this meditative state by taking a few warm,

Full breaths in.

Drawing in each inhalation slowly and as deeply as feels good for you.

Releasing each breath with intention.

Pushing out any stale energy,

Tension,

And making space for peace.

Take a moment to make yourself a little more comfortable.

Cozy up under your blankets,

Fluff your pillows,

Maybe stretch your body and let go of any leftover excitement from your day.

And give yourself permission in this moment to put your day behind you and rest.

Rest from all that you faced today,

All that you overcame,

The problems you solved,

The stress you experienced.

None of that exists anymore.

In this present moment,

Only you are here with yourself.

Like the lingering momentum behind a wheel that's no longer being pushed,

Your mind may still be ruminating over the events of your day.

And that's okay.

Observe your thoughts without judgment.

Notice when your mind begins to chatter and guide your awareness back to this moment.

Be kind and compassionate with yourself.

You've earned a good night's rest.

We're going to practice something called whiskey breath.

This is a type of breathing that encourages your sympathetic nervous system to calm down.

It decreases your heart rate and reduces muscle tension so that you can enter more fully into your peaceful rest.

We will breathe in for four counts,

Hold for four counts,

Exhale for four,

And hold for four.

I'll guide you for the first few rounds of breathing and then allow you to continue on your own for a few minutes.

Continue breathing in this therapeutic way as long as it feels comfortable for you.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

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Hold.

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Hold.

Exhale.

Hold.

Now on your own.

Now on your own.

Inhale.

Hold.

Exhale.

Hold.

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Hold.

Exhale.

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Hold.

Exhale.

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Hold.

Its part in completing your day.

Knowing that we must treat ourselves with kindness and gratitude before we can ever extend that love to others.

In your mind's eye,

See this orb of light slowly covering both of your feet,

Wrapping them in love and gratitude.

Thank you,

Feet.

Thank you for carrying me all day.

Thank you for connecting me to Gaia,

To Mother Earth.

I give you permission to rest.

Light drawing up to your ankles,

Shins,

Knees,

Thighs.

Thank you for serving me today.

Thank you for being my foundation.

I give you permission to rest.

This beautiful divine light traveling up to your sacrum,

Pelvis,

Hips.

Thank you for supporting me all day.

I give you permission to rest.

The light travels up your lower abdomen,

Through your rib cage,

Your lungs,

And it surrounds your heart.

Thank you.

Thank you for working tirelessly for me today,

In all days.

Every heartbeat,

Every breath.

Thank you.

I give you permission to slow down and relax,

Traveling up your back body,

Releasing any tension and stress that's accumulated in your lower,

Mid,

Upper back.

Thank you,

Back.

Thank you for holding me up today.

I give you permission to rest.

The light extending up your shoulders,

Your neck,

And into your head,

Into your mind.

Thank you.

Thank you for allowing me to think critically,

To solve problems and create today.

Thank you for always showing up for me.

I give you permission to rest.

See this white light inside of you and surrounding you.

Every cell,

Organ,

And tissue is doused with this healing energy.

Allow all heaviness,

Burdenedness,

And negative energy that you've carried with you from today dissolve in this white light.

This light holds you warmly.

It feels comfortable,

Familiar,

Smooth.

You feel at home in this energy.

You can let your walls down here and find solace.

You are clear.

You are whole.

You are calm.

You are peace.

Feel how good it is to rest.

Your muscles relaxing,

Softening into the surfaces beneath you.

You are free.

You are free.

You are free.

You are free.

As I read the following affirmations,

Feel the energy of these words.

Feel the spaces in between the words and allow your mind to absorb these truths.

I release today.

I have permission to slow down,

Permission to relax,

Permission to lay down my day and rest.

It is good to feel good.

I am patient with my mind and my body as they adjust to the energy of stillness.

I embrace my rest.

I choose peace for this night.

I choose comfort for my soul.

I embrace my dreams and welcome visions of my greatest happiness,

Joy,

And splendor to dance in my mind tonight.

I embrace my bed,

My blankets,

My pillows.

I find solace in the warmth of my bed.

It is good to rest.

I sleep deeply knowing that I have done enough for today.

I did all I could with the resources I had and I close this day with light and love.

For anyone who wronged me today,

I send love.

For anyone whom I wronged,

I send love.

For any self-talk that was unkind,

I send love.

For any time I missed the mark or fell short of grace and gentleness,

I send love.

Love is all that is real.

My mind is still and my spirit is calm.

Tomorrow will come with a new strength and I know that the universe,

My angels,

God,

Will provide me with everything I need to serve my highest good and the highest good of those around me.

I am one with spirit.

I am one with light.

I am one with love.

And I welcome peace into my home and into my heart.

Comfort,

Love,

And stillness abide in my soul.

There is no separation now,

Only one calm,

Gentle heartbeat.

I rest knowing that all my needs are met.

For at all times,

I have angels beside me.

Above me and below me.

Behind and before me.

All my needs are met.

I am surrounded in love.

I am surrounded with light.

I am surrounded with peace.

I'm surrounded with calm.

I close this day in gratitude.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

A very peaceful way to drift to sleep. I have yet to hear the end of it! 😴

Beautiful,perfect meditation to do before sleep. It really calmed me. Thank you 🙏

The breath work really relaxed me. Fell asleep some time after that. Thank you. 🙏🏻

On a tough night to sleep, this was the session that led me to rest and tranquility. Thank you 🙏!

A very relaxing meditation. One of the best I've heard--and I'm a long-timer user of Insight Timer. Thank you.

I fell deep asleep ! 💤 Wonderful! Ty! Bookmarked and recommended.I woke for a sec and heard soft music 🎶 and I fell back to sleep 🛌 💜

A wonderful meditation. Adding to my favorites playlist. Thank you 🙏🏻

A perfect balance of everything I needed to wind down for the night. Thank you!

Thank you for the gratitude sleeping meditation I will come to it frequently

I lisin to this every night your voice makes my fall asleep fast

2 years ago I wrote: I really like the wording of this meditation ~ the pacing, voice. All really lovely. I didn't hear it end 🥱😌💤

I agree with that today. But when there's background music (which I liked) it makes no sense to ask us to listen to sounds around us.

Very restful and soulful, didn’t make it to the end!

Gentle, soft and comforting voice! Guides the meditation at a good pace. Thank you!

Beautiful pace and voice, loved all the techniques you offered. Definitely recommend this. Thank you so much!

I love the picture with the music! So tranquil thanks!

I love her voice. Everything she said is so beautiful, calming and relaxing.

Very relaxing, easily put me to

Very relaxing . Helped me to easily get back to sleep on a night I woke up.

One of my favorites 😊 Perfect length, lovely soothing voice.
Hope you can do more sleep meditations in the future & excited to see what you produce further down the line 💫 love & light

Beautiful soothing and peaceful end to the day. Thank you.

Thank you for sharing this beautiful meditation with us. I just loved it. 🙏