Deep Sleep Meditation: Boundaries, Confidence & Self-Care

This is a Guided Deep Sleep Meditation With Affirmations. The affirmations focus on boosting your confidence and assertiveness to take care of yourself, stand up for yourself, and set healthy boundaries. This session starts with a guided meditation before it moves into empowering affirmations and statements, and then ends with pure 432 Hz music with 3,5 Hz delta binaural beats for deep sleep.

Many people will fall asleep before the affirmations start. They are intentionally lower in volume compared to the first guided part of this audio, but you can still hear them. However, you don´t have to pay attention to them. Your subconscious mind will absorb and reinforce the words while awake or in deep sleep. This sleep meditation goes well with Kenneth's course on Insight Timer: Set Healthy Boundaries and Let Go Of People Pleasing.

Would it be good if your sleep ritual was mentally, emotionally, and spiritually empowering as well? Then this might be a solution for you.

Transcript

Dear soul,

Thank you for being here,

I welcome you to this deep sleep guided meditation.

Thank you for your trust.

I wonder if you can stretch your body now,

A really good and long stretch.

Make sounds if it feels natural to do so,

Sounds of release,

And you may find that you naturally start to breathe a bit deeper as you stretch that body of yours.

I will give you a few moments to settle in,

Make yourself comfortable,

Stretch,

Breathe,

And notice the relaxing music,

The tones,

The waves,

The rhythm.

Your body can let go and relax.

You don't need to carry anything other than an intention to relax and go to sleep easily and peacefully.

If you want to,

Take a couple of deep breaths,

Inhaling through your nose and exhaling through your mouth.

Stretch more if you feel like it.

Sink into your bed more and more,

Safely letting go,

While the flowing and peaceful music in the background might help you relax a little bit more with every breath.

And I'm curious if you have ever observed a sleeping baby,

How peaceful they look when they sleep.

And if you have children,

You know how peaceful it is when they go to sleep,

And your unconscious mind remembers when you were a baby how natural you could go to sleep deeply.

And one may wonder if your unconscious mind can copy that ability to fall asleep as a baby,

And your body remembering it now,

Wouldn't that feel wonderful?

I want to ask you if you can start to notice the rhythm of your breath,

That natural ebb and flow that has been with you every moment of your life,

Even when you weren't aware of it.

And I wonder if you have ever wondered about the fact that the breath is not just air,

It is life force,

Life-giving energy.

You are breathing in the source of life,

The medium that connects your body and soul.

And one can continue to wonder what would happen if you started to breathe more intentionally during the day,

Before going to bed,

Before sleep,

Knowing that the life force you inhale can relax every nerve,

Fiber and cell of every muscle in your body.

Here the other evening while on a hike with my daughter,

We stopped by a small lake.

I noticed my daughter had her pocket full of rocks,

And she started throwing them into the lake,

One by one.

Before she threw the rock,

She looked at it,

The ones she liked,

She kept,

And the ones she didn't like,

She threw into the lake,

And I thought to myself,

She could choose to keep them all,

But she had a lot of stones,

And they took a lot of space,

And they were probably heavy to carry as well,

So she decided to let some of them go,

And while she was throwing the stones away,

I noticed in my body and mind that I was carrying some tension,

And with every stone she threw,

I felt my mind and body relaxing more,

And every stone she kept reminded me of things that I am grateful for in my life,

And I started to let go more and more,

And when she was done,

We continued on our journey back home,

And little did she know that she had helped me,

Or maybe she did know,

And as your mind is becoming more and more still,

In your own pace,

Like the ripples on the surface of a beautiful lake starting to smooth out,

Leaving the lake in a state of utter silence and tranquility,

The words of your body might have started to relax even deeper now,

And it is safe and natural for your body to respond to these supporting words that I share by sinking deeper and deeper into relaxation,

In your own pace,

Like a feather gently falling to a soft pillow,

Every muscle,

Every fiber is finding its own perfect level of comfort and relaxation,

And while different parts of your body are starting to relax deeper and deeper,

Perhaps you begin to notice a particular heaviness in your eyelids,

As if they're being gently pulled down by the tender embrace of gravity,

Like the feeling of a warm soft blanket draped over you on a cool evening,

When some people notice the muscles inside their eyes and behind their eyes relax,

As their eyelids become heavier and heavier,

Imagine now a warm and gentle wave of relaxation originating from the crown of your head,

Like the delicate touch of sunlight,

Gently warming and melting away any rigidity or tightness,

And you're doing good,

This warmth slowly trickles down,

Caressing your forehead,

Smoothing out any furrows,

Loosening the muscles and making them feel soft and relaxed,

And imagine the muscles you use when you smile and laugh,

That they relax,

That they melt,

Even relaxing the muscles inside your mouth,

If you open your mouth a little bit,

Parting your teeth just a little bit,

You might find that you relax even more,

Inviting peace,

Tranquility and serenity into your body and mind now,

And imagine this gentle wave,

This energy continuing its journey flowing over the back of your neck,

And this energy seems to have a rhythmic pulse,

That synchronizes with your heartbeat,

And every beat initiates a deeper relaxation,

Your shoulder muscles drop a bit,

Releasing their hold,

Imagine breathing in from the top of your head,

This healing life force,

And breathe it down through your arms and out to your fingertips,

This nurturing energy flowing down to your fingertips,

And I want to ask you to focus your attention on your fingertips,

And you might feel a tingling sensation,

A numb sensation,

Or something else,

This is your energy moving,

Where you put your focus,

Energy starts moving,

Imagine now that this healing energy is pouring in through the top of your head,

And going down to your chest,

And it continues flowing like a serene river down your abdomen,

Down to your hips,

Down your thighs,

To your knees,

Your calves,

And all the way down to the tips of your toes,

And this healing energy has an intelligence to it,

A deep wisdom,

Working through your body now,

Cleansing your energetic field,

Opening up blockages,

Cleansing out debris,

Clearing the path,

So life force can flow more freely through you,

And that intelligence and that energy just know where to go,

While you just notice that you can sink deeper,

In a safe,

Natural way,

While muscles in the core of your body go deeper into a state of relaxation and rejuvenation,

And just focus on your feet for a bit,

Notice the tip of your toes,

The sensation under your feet,

And when you steer your focus down to your feet,

You can notice the energy working,

The blood flowing,

And you can allow all of you to just sink deeper and deeper.

I want to share a story with you,

About a wise sage named Ellara.

In her humble cottage,

Each night before going to sleep,

Ellara would perform a ritual to protect and maintain the sanctity and sovereignty of her resting mind and soul while sleeping.

She invoked a radiant silvery light from the depths of her being,

From the essence of her spirit.

This luminous energy would spiral and dance around her,

Weaving intricate patterns in the air,

Eventually forming a shimmering sphere that encased her cottage.

This ethereal barrier,

While translucent to her eyes,

Was impenetrable,

It was a reflection of Ellara's innate power and wisdom,

Her connection with her original Source Essence.

This protective energy allows only energies that are aligned with love,

Peace and harmony to enter.

Anything that carried intentions of discord or disturbance would be gently repelled,

Like waves retreating from a steadfast rock.

Within this cocoon of light,

Ellara would lay down,

Every cell relaxing deeply,

Healing deeply,

While her soul remained protected and grounded.

Each morning,

As the first rays at dawn painted the sky,

The barrier would dissolve,

Absorbing into the earth,

Leaving Ellara rejuvenated and ready for a new day.

And so,

Like the sage Ellara,

You too can create your own boundaries in life.

Before sleep,

After sleep,

And perhaps as the boundaries of wakefulness and sleep blur,

You realize that you don't really need to listen to every word.

Your conscious mind can take a break and relax deeper now,

You deserve a break.

And your unconscious mind knows how to fall asleep naturally,

Effortlessly,

Automatically.

All those automatic processes your unconscious mind does for you daily,

Your organs cooperating,

Digestion of food,

Adjusting your body temperature,

Sleep,

Is just as natural for the body to take care of.

So whether you drift off to sleep now,

In a few moments,

Or a while later,

It's all perfectly fine,

Because your body knows exactly what to do.

It knows the right pace of all those inner processes necessary for you to float gently,

Softly,

And peacefully into the rejuvenating embrace of sleep.

And I ask your unconscious mind to activate your natural blueprint for falling asleep easily,

Naturally,

Safely,

Now.

And your unconscious mind can remember times of deep relaxation in your body,

And times when you did sleep so deep,

While rejuvenating every cell in your body,

Now.

Imagine that you are walking in a serene forest,

And further ahead of you,

There is a special tree and a small water stream passing by.

Imagine walking towards that tree,

And you find a place to sit with your back leaning into the tree,

And maybe you notice the sensation of the grounding support that tree is giving you.

Imagine looking up,

And as you do so,

A leaf detaches from the tree.

Imagine being that leaf,

Weightless,

As it slowly descends down,

Rocking back and forth,

Held in the air by the light breeze,

Slowly moving down,

Almost as if that leaf is on a journey.

And maybe it is,

A journey of letting go,

A journey of transformation,

A journey of moving on to its next phase.

Imagine that leaf falling down towards a water stream now,

And when it lands,

It gently touches the surface of the water stream.

This stream,

Clear and pure,

Begins to carry you effortlessly on a journey.

The leaf surrenders to the flow,

Drifting downstream,

Drifting into sleep now,

Naturally.

Feel the water's gentle caress as you float,

Each ripple,

Each wave guiding you towards a deeper state of relaxation.

As you glide along this serene waterway,

Imagine drifting through a lush greenery,

And the soft murmur of a surrounding forest,

The sunlight dancing through the branches and the leaves,

While you can notice the silence in the space between the branches.

The stream slowly trickles down into a hidden cove,

A sacred place where the water springs from the inner earth.

You as the leaf merge with this pool of healing water.

Envision this healing energy as a vibrant mixture of gold and turquoise light.

Feel a warm,

Radiant energy enveloping you.

This energy seeps into every part of your being.

It pulsates with the ancient rhythms of the earth,

A rhythmic dance that resonates with the core of your being.

This healing energy you are bathing in is alive with the undistorted wisdom of the earth,

A wisdom that has nurtured and sustained life through the ages.

It understands the intricate balance of nature and harmony within you and outside of you.

And this healing energy begins to interact with the energy of your inner divine self.

Your inner divine self is a reflection of your essence and the original source of all creation,

A wellspring of undistorted love,

Power and wisdom.

As these energies meet,

There's a beautiful synergy,

A harmonious blend that creates the perfect healing frequency for your body,

Mind,

Heart,

Soul and spirit.

This powerful and gentle healing force,

Now imbued with the energy of your inner divine self,

Reaches into the deepest parts of your being,

Revitalizing and renewing your energetic field as it works to restore balance and harmony in your physical,

Mental,

Emotional and energetic body.

And you are not just a passive recipient,

You are an active participant in your healing.

Your focus,

Choices and actions are your responsibility.

Everything you do affects everything about you.

Your inner divine self,

In harmony with the Earth's energy,

Is a powerful force.

It knows the way back to wholeness,

To a state of being where every aspect of yourself is in perfect balance and harmony,

Choosing to live within the boundaries of what is life enriching and supportive of life.

It will always promote balance.

Our job is to have knowledge about which behaviors,

Choices and actions are aligned with life.

This requires you to think outside of the box,

To challenge your long-held beliefs and convictions,

To zoom out and see things from another perspective.

This demands discernment,

Reason,

Intuition and willingness to change.

The lessons involved for us to come back into balance now might be to speak up more,

Set clear boundaries,

Say no,

Say yes,

Make that decision and stand by it.

Learn how to truly love and value yourself.

Heal those childhood wounds.

Respect yourself now.

Make that needed change.

Healing requires change.

One cannot continue walking the same path that led to the symptom and expect positive change.

There are other paths,

There are options,

Solutions,

Resources available.

Your conscious effort is required.

In this sacred water,

Even your thought patterns are impacted.

Old thought form structures that were created in states of imbalance,

They are dismantling now,

Melting away in the powerful golden turquoise energy.

Stay in this space for as long as you need,

Basking in the healing golden turquoise energies,

While you drift peacefully into deep healing sleep now.

And receive waves of empowering affirmations,

Supporting you while you sleep.

You honor your own needs and values with clear boundaries,

And these boundaries empower you to live authentically and with integrity.

You have an innate ability to tap into courage.

Align with courage.

Be courageous now.

As you navigate life's complexities,

The unity of your body,

Mind,

Heart and soul in your boundary setting,

Serves as a guiding light,

Leading you towards self-respect,

Growth and fulfillment.

Every boundary you create is a step towards greater self-awareness and mastery over your life's journey.

You can appreciate that challenging experiences also present you with the opportunity to set healthy boundaries.

You recognize your power to shape your reality.

You set boundaries to maintain your energy and focus.

With each boundary you set,

You are nurturing your inner peace and strengthening your self-esteem.

You are not just declaring your boundaries,

But living them,

Taking deliberate actions every day to ensure that your boundaries are maintained and honored.

Mostly set boundaries that align with your highest path and purpose.

Your boundaries help you distinguish between what serves your growth and what hinders it.

You choose growth.

You embrace the power of action to bring about change,

Using your emotional intelligence and optimism to guide your steps towards positive outcomes.

Your right to set boundaries to protect and maintain your peace,

Sovereignty and well-being is a cosmic right anchored in immutable universal law.

Remember now,

Dear soul.

Remember who you are.

You are actively engaged in shaping your destiny,

Understanding that your thoughts need the companion of action to create real and lasting change.

You are worthy of time and space that is solely yours.

Setting boundaries is a form of self-respect and love.

Setting boundaries is your responsibility.

When you communicate your boundaries,

Others might not understand or respect them.

How you respond to this is your responsibility also.

You embrace the wisdom of discernment and set boundaries that protect and enhance your spiritual and mental growth.

You are in tune with your higher self and your boundaries are gateways to deeper understanding and harmony with the world around you.

You actively enforce your boundaries with kindness and tough love,

Understanding that setting them is just the first step.

It is through consistent action that your boundaries are truly upheld and respected.

You are at peace with asserting your needs.

Your boundaries are a sign of your self-worth and inner strength.

You let your voice be heard now.

You are stepping into the heart of courage.

You are confidently setting boundaries.

You set boundaries with grace,

Assertiveness,

And power.

You are continuously honing your boundary-setting skills.

You are actively engaged in shaping your destiny,

Understanding that your thoughts need a companion of action to create real and lasting change.

You choose to tap into the courage to set clear boundaries and you are standing your ground in spirit.

You choose to center yourself in the core of your sovereign power.

It is your birthright to set boundaries It is the right thing to do.

You set boundaries because you respect yourself.

You set boundaries because you value yourself.

You set boundaries because you can.

Your self-worth is determined by you.

You are innately worthy,

Valuable,

And important because you are a spark of Source creation,

Living a human experience.

When you set boundaries from a place of courage,

Wisdom,

And love,

You inspire others to do the same.

Practice of boundary-setting,

Actively working to ensure that your actions align with your personal values and limits.

You can safely embrace the power of your spirit,

Allow yourself to connect with its force and set the boundaries needed.

You can love yourself.

You can accept yourself.

You can value yourself.

You can respect yourself.

That's why you are setting healthy boundaries with confidence,

Kindness,

And strength through the unity of your body,

Mind,

Heart,

And soul.

You establish boundaries that protect and honor your entire being,

Fostering a life of balance,

Respect,

And inner peace.

You honor your own needs and values with clear boundaries,

And these boundaries empower you to live authentically and with integrity.

You have an innate ability to tap into courage,

Courageous.

As you navigate life's complexities,

The unity of your body,

Mind,

Heart,

And soul in your boundary-setting serves as a guiding light leading you towards self-respect,

Growth,

And fulfillment.

You respect yourself more.

Every boundary you create is a step towards greater self-awareness and mastery over your life's journey.

You can appreciate that challenging experiences also present you with the opportunity to set healthy boundaries.

You recognize your power to shape your reality.

You set boundaries to maintain your energy and focus.

With each boundary you set,

You are nurturing your inner peace and strengthening your self-esteem.

You are not just declaring your boundaries,

But living them,

Taking deliberate actions every day to ensure that your boundaries are maintained and honored.

You are aware of your personal and consciously set boundaries that align with your highest path and purpose.

Your boundaries help you distinguish between what serves your growth and what hinders it.

You choose growth.

You embrace the power of action to bring about change,

Using your emotional intelligence and optimism to guide your steps towards positive outcomes.

Your right to set boundaries to protect and maintain your peace,

Sovereignty,

And well-being is a cosmic right anchored in immutable universal law.

Remember now,

Dear soul.

Remember you are actively in your destiny,

Understanding that your thoughts need a companion of action to create real and lasting change in your life.

You are worthy of time and space that is solely yours.

Setting boundaries is a form of self-respect and love.

Setting boundaries is your responsibility.

When you communicate your boundaries,

Others might not understand or respect them.

How you respond to this is your responsibility also.

You embrace the wisdom of discernment and set boundaries that protect and enhance your spiritual and mental growth.

You are in tune with your higher self and your boundaries are gateways to deeper understanding and harmony with the world around you.

You actively enforce your boundaries with kindness and tough love,

Understanding that setting them is just the first step.

It is through consistent action that your boundaries are truly upheld and respected.

You are at peace with asserting your needs.

Your boundaries are a sign of your self-worth and inner strength.

You let your voice be heard now.

You are stepping into the heart of courage.

You are confidently setting boundaries.

You set boundaries with grace,

Assertiveness and power.

You are continuously honing your boundary-setting skills.

You are actively engaged in shaping your destiny,

Understanding that your thoughts need the companion of action to create real and lasting change.

You choose to tap into the courage to set clear boundaries and you are standing your ground in spirit.

You choose to center yourself in the core of your sovereign power.

It is your birthright to set boundaries.

It is the right thing to do.

You set boundaries because you respect yourself.

You set boundaries because you value yourself.

You set boundaries because you can.

Your self-worth is determined by you.

You are innately worthy,

Valuable and important because you are a spark of Source creation,

Living a human experience.

When you set boundaries from a place of courage,

Wisdom and love,

You inspire others to do the same.

You are committed to the ongoing practice of boundary-setting,

Actively working to ensure that your actions align with your personal values and limits.

You can safely embrace the power of your spirit,

Allow yourself to connect with its force and set the boundaries needed.

You can love yourself.

You can accept yourself.

You can value yourself.

You can respect yourself.

That's why you are setting healthy boundaries with confidence,

Kindness and strength.

Through the unity of your body,

Mind,

Heart and soul,

You establish boundaries to protect and honor your entire being,

Fostering a life of balance,

Respect and inner peace.

You honor your own needs and values with clear boundaries,

And these boundaries empower you to live authentically and with integrity.

You have an innate ability to tap into courage and with courage,

Be courageous.

Now,

As you navigate life's complexities,

The unity of your body,

Mind,

Heart and soul in your boundary-setting serves as a guiding light,

Leading you towards self-respect,

Growth and fulfillment.

You respect yourself more.

Every boundary you create is a step towards greater self-awareness and mastery over your life's journey.

You can appreciate that challenging experiences also present you with the opportunity to set healthy boundaries.

You recognize your power to shape your reality.

You set boundaries to maintain your energy and focus.

With each boundary you set,

You are nurturing your inner peace and strengthening your self-esteem.

You are not just declaring your boundaries,

But living them,

Taking deliberate actions every day to ensure that your boundaries are maintained and honored.

You are aware of your personal power and consciously set boundaries that align with your highest path and purpose.

Your boundaries help you distinguish between what serves your growth and what hinders it.

You choose growth.

You embrace the power of action to bring about change,

Using your emotional intelligence and optimism to guide your steps towards positive outcomes.

Your right to set boundaries to protect and maintain your peace,

Sovereignty and well-being is a cosmic right anchored in immutable universal law.

Remember now,

Dear soul.

Remember who you are.

You are actively engaged in shaping your destiny,

Understanding that your thoughts need the companion of action to create real and lasting change in your life.

You are worthy of time and space that is solely yours.

Setting boundaries is a form of self-respect and love.

Setting boundaries is your responsibility.

When you communicate your boundaries,

Others might not understand or respect them.

How you respond to this is your responsibility also.

You embrace the wisdom of discernment and set boundaries that protect and enhance your spiritual and mental growth.

You are in tune with your higher self and your boundaries are gateways to deeper understanding and harmony.

With the world around you,

You actively enforce your boundaries with kindness and tough love,

Understanding that setting them is just the first step.

It is through consistent action that your boundaries are truly upheld and respected.

You are at peace with asserting your needs,

Your boundaries are a sign of your self-worth and inner strength.

You let your voice be heard now.

You are stepping into the heart of courage.

You are confidently setting boundaries.

You set boundaries with grace,

Assertiveness and power.

You are continuously honing your boundary-setting skills.

You are actively engaged in shaping your destiny,

Understanding that your thoughts need the companion of action to create real and lasting change.

You choose to tap into the courage to set clear boundaries.

And you are standing your ground in spirit.

You choose to center yourself in the core of your sovereign power.

It is your birthright to set boundaries.

It is the right thing to do.

You set boundaries because you respect yourself.

You set boundaries because you value yourself.

You set boundaries because you can.

Your self-worth is determined by you.

You are innately worthy,

Valuable and important because you are a spark of Source creation,

Living a human experience.

When you set boundaries from a place of courage,

Wisdom and love,

You inspire others to do the same.

You are committed to the ongoing practice of boundary-setting,

Actively working to ensure that your actions align with your personal values and limits.

You can safely embrace the power of your spirit,

Allow yourself to connect with its force and set the boundaries needed.

You can love yourself,

You can accept yourself,

You can value yourself,

You can respect yourself.

That's why you are setting healthy boundaries with confidence,

Kindness and strength.

Through the unity of your body,

Mind,

Heart and soul,

You establish boundaries that protect and honor your entire being,

Fostering a life of balance,

Respect and inner peace.

For more information on Gautam,

His teachings and Satsangs,

Visit GautamSachdeva.

Com

Reviews

Beautiful as always. Thank you for sharing your gifts with us.

Out like a light, best nights sleep 😴.Thank you 🙏🏽

Kenneth, you are amazing. I have been listening to your mediations for about 6 years now and they have helped me through some tough times. Thank you dear soul.

Blissful and internationally kind to ones self. Cogito ergo sum. Brilliant KS. Tha k you. Keep them coming 🫧🫧🫧

While I enjoy and use many of his tracks, I have found this one to be my favorite at night.

Hopefully my subconscious heard this because I fell deep asleep !🙏🪷💫💜 Bookmarked and recommended

Very good voice for middle of the night listening. :)

I slept very well for a change and did not wake up.Thank you

Always wonderful. Thank you for the gift of your meditations. Many blessings.💙🙏

Love and miss your lives Kenneth 🧡🧡🧡🧡 love this track!

Wirked beautifully, I woke up so recharged! Thanks for another stellar night of sleep!

Thank you

Always so transformative and I wake up feeling tranquil and peaceful

Appreciate this one! 💗

I have tried many other teachers on insight timer but I always return to Kenneth!!! You are the best❣️

My favorite sleep meditation EVER

Powerful and soothing. Many thanks Kenneth 🙏❤️💫

Must have been good as I feel asleep

Slept like a baby ☺️

Another Wonderful journey with Kenneth! I travel with him almost every night when I go to sleep. My life has been transformed over the last few years because my Soul has been Fed, my mind strengthened and my confidence has blossomed- I am a new human - living the life I dreamed of. I was a graphic designer for over 30 years, now I am a Swim Coach, I teach private swimming lessons and spend more time outside exploring this beautiful planet. My lifestyle is healthy, my body and mental attitude are healthy, positive and strong 💪 Thank you Kenneth for helping me become the best version of my Self who now can actually help others live happier healthier lives here on this wonderful planet. My goal is to stay sober each day and be guided to be of service to others and the planet, and I AM. I am eternally grateful to you and the universe in which I freely travel. Words can hardly express my love and appreciation for you and what you do for humanity. You are lifting us up and bettering mankind. I have been lifted to a higher vibration and live in the Sunlight of the Spirit. I am part of the light, spreading Love and Kindness. Thank you Dear Soul for being such a light and Spirit Guide. Mel in Hermosa Beach, California USA, Planet Earth 🌎