Releasing Grief Sleep Journey
For best results, listen to this meditation before bed for at least 21 days to help process and release grief, knowing that even if you drift into sleep, your ears remain open, seamlessly delivering messages to your receptive subconscious mind. After a serene visualization exploring a secret garden, this meditation gently reprograms your subconscious, guiding you to compassionately explore your emotions, release sorrow, and find inner peace, easing you into restorative sleep. As you let go of heavy emotions, you have a chance to connect deeply with your loved one’s soul, enveloped by self-compassion and lasting peace, knowing their love and support are always with you. If under a doctor’s care, consult your physician before using this recording, and never play it in a moving vehicle.
Transcript
Hello,
I'm Lisa Abramson,
Executive Coach and NLP Master Practitioner.
When listening to this recording,
Make sure to only listen to this at night,
When you are safe and no one and nothing will disturb you.
At the end of this recording,
You will be given suggestions to fall into a restful sleep.
If you are under a doctor's care,
You should always consult your physician before using this recording.
Never play this recording in a moving vehicle.
This session is best listened to before bed for at least 21 days to establish the desired habit.
Please know that if you fall asleep,
Your ears don't close like your eyes do.
They remain open and receptive so the messages will get through to your subconscious mind.
Or you might hear every word I say,
And that's okay too.
Either way,
Your subconscious hears me,
And that's where the change happens.
Thank you,
And enjoy.
Take a moment to settle in and gently close your eyes.
Find a nice and comfortable position.
Allow yourself to shift.
Allow yourself to get more comfortable.
Focus on relaxing your body and putting your mind at ease.
Take a deep breath,
And exhale and release,
Letting go.
Take another deep breath in,
And just release and let go.
Feeling yourself relax,
Relaxing even more,
Let your breathing slow,
Naturally,
Easily.
Effortlessly.
No rush.
No hurry.
Just enjoying your breath,
Soft and steady and comfortable.
Your breath is comforting,
And it relaxes you.
Now you're going to be in a place that helps you relax even more.
You'll be more relaxed than you've ever been before because you've discovered a beautiful,
Peaceful,
Secluded,
Secret garden.
Now picture yourself standing at the entrance of this beautiful,
Secret garden.
Your private sanctuary where you are completely safe and at peace.
Before you is a charming wooden gate,
Slightly ajar,
Just barely visible through all the vibrant green foliage that surrounds it.
Push it open and step inside,
Your bare foot stepping onto a soft,
Soft,
Spongy path of cool,
Green moss.
With each slow step,
Feel the ground's gentle give beneath your feet,
Grounding you to this tranquil place.
The moss is slightly damp,
Refreshing your souls,
Connecting you to the earth's steady embrace.
The garden is so peaceful,
And you feel safe and relaxed.
The air is fresh,
Carrying the sweet fragrance of blooming flowers.
Look around and see the garden's vibrant colors and all the shades of green.
So lush,
So beautiful.
Beds of roses bloom in shades of crimson,
Pink and white,
Their petals velvety and inviting.
Tall tulips stand in bright yellows and oranges,
While lavender bushes dot the landscape.
Their purple flowers swing gently in the breeze.
Jasmine vines climb trellises,
Their white blooms popping through the greenery all around.
Butterflies flutter among the blooms,
Their wings a splash of color.
If you listen closely enough,
You can almost hear the gentle movement of their wings.
A handful of maple trees create a canopy,
And the sunlight filters through the hand-shaped leaves,
Casting contrasting patterns of sunlight and soft shadows on the ground.
As you walk slowly,
Reach out and touch a soft rose petal,
Feeling its delicate velvety texture between your fingers.
Then allow yourself to pick a sprig of lavender,
Rubbing it gently between your fingers,
And then bringing it to your nose to inhale its calming,
Herbal scent.
Breathe deeply,
Letting the mix of rose,
Jasmine,
And lavender soothe your soul.
Breathe deeply.
Listen to the soothing sounds around you.
A gentle breeze rustles the leaves.
Birds chirp softly in the trees,
And a faint babbling of water draws you forward.
The temperature is perfect.
The sun's gentle warmth touches your shoulders,
Balanced by a light breeze that cools your skin,
Keeping you feeling so comfortable.
Follow the mossy path as it winds through the garden,
Leading to a small waterfall cascading over smooth rocks into a crystal clear pond.
The water sparkles in the sunlight,
With lily pads floating and koi fish swimming lazily.
Enjoy watching the koi swim and listening to the soothing sound of the gentle waterfall.
Let the sound of flowing water wash away any lingering tension,
Releasing,
Letting go.
Looking around,
You notice a charming cabana nestled among the trees nearby.
Its wooden frame is draped with billowy white gauze curtains fluttering in the breeze.
The subtle scent of the lush lavender dances in the air and delights the senses.
Walk toward the cabana,
Feeling the moss beneath your feet,
And the scent of lavender calming your mind.
Step inside and find a large,
Comfy,
King-sized daybed covered in luxurious fabric that feels perfectly soft and slightly cool to the touch.
Lay down,
Feeling the cushion mold to your body,
Supporting you perfectly.
Arrange the pillows around you,
Creating a cozy nest.
Lean back,
Sinking deeper and deeper into the softness.
Hear the gentle waterfall.
Enjoy the sound of the rustling leaves.
The breeze carries the lavender's calming aroma,
Enveloping you and relaxing you.
You are completely safe,
Wrapped in peace.
You are so comfortable and relaxed.
Enjoy this feeling.
Now,
As you rest,
Imagine the sun beginning to set,
Casting a warm golden glow over the garden.
The sky transforms into hues of orange and pink and purple,
A serene backdrop.
I will count from 10 to 1,
And as the numbers decrease,
You'll feel yourself going deeper deeper into peace,
Deeper still.
As the sun sinks lower,
You'll feel more relaxed.
And by the time I reach 1,
You'll be fully relaxed,
Fully at ease.
Let's begin now as you feel safe,
Comfortable,
And at ease.
10,
The sun is starting to lower,
Your body softens.
9,
Lower,
The light softening.
10,
Your muscles loosen,
You are so much more relaxed.
8,
The sun goes further down,
Down,
Down.
Going deeper into this peaceful state,
10 times deeper than before.
7,
The sun is halfway down.
With every number,
You're going deeper and deeper.
A calm washes over you.
6,
The sun goes down deeper and deeper.
Tension melts away.
5,
Deeper.
And your mind quiets and you sink even deeper and deeper into relaxation.
4,
You sink deeper.
Down,
Down,
Down.
100 times more relaxed.
3,
The sun is almost set.
2,
The last rays fade and you are at peace.
1,
The sun has set and you are deeply relaxed,
Ready for positive change.
Now,
As you rest in this deeply relaxed state,
Let's gently focus on those heavy feelings you've been carrying.
The grief,
Sadness,
And loss that weigh on your heart.
4,
Notice where in your body you feel this heaviness.
It might be your chest or your stomach,
Maybe your shoulders,
Wherever it is,
Just observe it without judgment.
5,
Allow yourself to feel it fully,
Knowing that it's okay to acknowledge these emotions.
And imagine now that these heavy feelings are like rocks,
Each one representing a part of your grief,
Sadness,
Or loss.
See them clearly in your mind's eye.
They might be big or small,
Smooth or rough,
But they are heavy,
Weighing you down.
6,
Notice their weight,
Their texture,
Their presence.
These rocks symbolize all the burdens you've been carrying,
But remember they are not who you are,
They are just feelings and they can be transformed.
Picture a large soft sheet like a parachute held at all four corners by compassionate figures,
Perhaps angels,
Guides,
Or simply loving presences.
This sheet is vast,
Much larger than all the rocks combined,
And it represents the boundless compassion that surrounds you,
That is bigger than your grief.
This compassion is infinite,
Gentle,
And all-encompassing,
Ready to hold everything you've been carrying.
7,
One by one,
Begin placing each rock onto that sheet.
As you do,
Feel a sense of relief,
Knowing that these heavy feelings are being held by something much bigger than yourself.
8,
This sheet with its four corners held steady,
9,
As you do,
Feel a sense of relief,
Knowing that these heavy feelings are being held by something much greater than yourself.
You don't have to carry them alone anymore.
10,
This sheet with its four corners held steady is strong enough to bear them all.
Let go of each rock,
Placing them gently onto the sheet.
11,
When all the rocks are on the sheet,
Imagine the figures gently lifting and lowering it,
Creating a rhythmic motion like waves.
With each lift,
Feel the rocks being tossed up into the air,
And as they fall,
They dissolve into light,
Transforming into pure energy,
No longer heavy,
No longer burdensome.
Watch as all the rocks are released,
Transformed by the compassion of the sheet.
12,
Feel the weight lifting from your body,
From your heart,
As these feelings are transmuted into something lighter,
Something that no longer holds you back.
13,
Now with that heaviness gone,
Allow yourself to feel a deep connection with your loved one.
Sense their presence,
Not as a physical form,
But as a soul-level connection,
An everlasting bond that transcends time and space.
Feel their love surrounding you,
Supporting you,
Always with you.
14,
Enjoy that feeling.
You are safe,
And you can feel their presence supporting you.
15,
You might sense them as a warm light,
A gentle touch,
Or simply a feeling of peace in your heart.
Enjoy this very real and deep connection you feel.
16,
Notice how it feels in your body,
Perhaps some warmth in your chest,
A tingling sensation,
Or a deep sense of calm.
17,
Know that this connection is real,
Eternal,
And unbreakable.
Enjoy feeling connected to your loved one.
18,
Let this connection nurture and support you.
Now turn that compassion towards yourself.
Just as the sheet held and transformed your heavy feelings,
Know that you are worthy of that same compassion.
Feel it enveloping you,
Soothing any remaining pain,
Filling you with kindness and understanding for yourself.
19,
You've been through so much,
And you deserve gentleness and kindness.
Let this compassion wrap around you like a warm embrace,
Reminding you that you are strong,
You are resilient,
You are loved.
Remember that this compassion and this connection with your loved one are always with you.
You can call upon them whenever you need,
Knowing that you are never alone,
That you are loved,
And that you are enough.
20,
As you integrate this experience,
Know that you have transformed your grief,
Allowing it to become a part of your journey,
A part of your growth,
But no longer a weight that holds you down.
21,
You are so loved,
So precious,
So cared for,
And as you continue to relax now,
You realize that everything is going to be just fine.
Every breath you take soothes you more deeply,
Calming you with each rise and fall.
Focus now on your breathing,
How it flows in and out,
Steady and smooth.
22,
I wonder,
Have you ever noticed all the different thoughts drifting through your mind?
So many thoughts floating in and out,
Like waves on a shore,
Like waves on a shore,
Active yet peaceful.
And maybe you can try to recall what I was saying exactly 10 minutes ago,
Or perhaps what I was saying 7 minutes ago,
Or even what you were thinking 4 minutes ago.
But doesn't it feel like too much work to chase those details?
It's almost as if the harder you try,
The more they slip away.
And that's perfectly okay.
To try to remember all of this is more effort than it's worth.
So,
I invite you now to relax.
Relax,
Relax even more,
And understand that you don't need to hold on to every word I say when it feels like it's too much trouble.
You can let it go.
You might choose to forget to remember what I said or remember to forget it entirely.
The choice is yours.
And either way,
You're free to sink deeper into this calm,
Peaceful state.
Where only what matters stays with you,
And everything else fades comfortably away.
The choice is yours.
And either way,
You're free to sink deeper into this calm,
Peaceful state.
Where only what matters stays with you,
And everything else fades comfortably away.
All right now,
If you should be listening to this recording at night,
You will fall into a very deep and peaceful sleep.
And while you are sleeping and dreaming,
Understand that your subconscious mind will be processing every word I have said.
And each time you hear these words,
The suggestions become more and more powerful for you.
Each and every time you listen to these words,
These suggestions become more and more a part of your being.
Each and every time you listen to this recording,
You become more and more the person of your choosing.
A relaxed,
Comfortable,
Healthy,
Confident person,
And that feels wonderful.
And when you awaken in the morning,
You will be well-rested,
Refreshed,
Revitalized,
And ready for a new day.
You will be full of energy,
And that feels wonderful.
You will be ready for a wonderful day.
