Welcome to the sleep sessions.
I'm Michelle Cashman and I'll be guiding you through this evening's meditation.
We'll begin by preparing for sleep,
Taking a few deep breaths together,
Followed by gentle passive progressive muscle relaxation to ease both your mind and body.
As you drift towards sleep,
I'll softly repeat the affirmations for tonight's theme,
Allowing them to sink into your subconscious.
The meditation will then gradually fade,
Giving you space to relax completely and to slip into a deep and peaceful sleep.
All the sleep sessions follow this same routine,
So if you find this meditation helpful,
I encourage you to explore the other sleep sessions in the series to find topics that might be suitable for you.
Let's prepare for sleep.
Have you done everything that you need to do today?
If there's something that you need to do,
Pause the audio and go and take care of it now,
And then come back when you're ready for sleep.
If things can wait,
Begin the process of letting things go.
You've made the decision to sleep now,
And everything else that you need to do or think about can wait until tomorrow.
If you've struggled with a challenge today that you haven't yet solved,
It may feel like you need to do something,
Or that you need to continue to think about it,
And that going to sleep is not helping.
But going to sleep is helping.
Sleeping is actively doing something.
During sleep,
The important things will be filed away where they need to go,
And the unimportant things,
The mental debris that accumulates in your conscious mind,
Will drift away.
And by morning,
You will have greater clarity to face any situation with a clearer mind.
So allow yourself to trust that for now,
You can let things go.
Let's get comfortable.
Soften into your space.
Remove or release any tight clothing or jewelry,
And move into a comfortable position.
Take some time to stretch or release any excess energy from the body.
Feel free to move around until you can settle into a position that you can stay in comfortably.
For this next section,
You can breathe along with me,
Or at your own pace,
Just slowing the breath.
If breathing along with me feels too slow for you,
Don't try and match my breath.
Just breathe at a pace that is comfortable for you.
Over time,
Your ability to slow the breath will increase,
And there are no prizes for doing things a certain way.
Go easy and be patient.
If you drift off into thought,
That's okay.
No judgment necessary.
Just notice,
And bring your mind back to the breath,
And to listening to my voice.
Let's begin.
Take a deep breath in through the nose,
Feeling the lungs and holding at the top.
Release the breath out through the mouth,
And just let go.
No effort,
No striving.
Breathing in deeply and slowly,
Pausing at the top,
Letting go completely on the release.
It might be helpful to say the words,
Let go,
In your mind on the out-breath.
Breathe in,
Hold,
And then as you breathe out,
Release any thoughts,
Any tension in the body on the out-breath.
In through the nose,
Hold,
And let go.
Relax the shoulders.
It feels good to just let go.
Continue paying attention to the in-breath,
And then on the out-breath,
Practice letting go.
Let go of striving.
Let go of thinking.
Let go of feeling.
Breathing in,
Noticing the breath as it enters the nostrils,
Or it fills the abdomen,
And then let everything go.
Continuing to breathe deeply at your own pace now,
Breathing in relaxation,
And letting go of tension on the exhale.
Let go of today.
Let go of tomorrow.
There is nothing left that we need to control.
We just bring our attention to here and now.
We are in this moment,
Focusing on the breath and the release.
Breathe in.
Now let's begin to relax the body.
As you continue to breathe deeply and slowly,
Send warm,
Soothing light to each part of your body.
With every out-breath,
Release any tension that you find.
Start with the toes.
Let them fill with warm,
Relaxing light.
Feeling the light move to your arches,
Your whole foot,
And your ankles.
Feel the relaxation spreading to your calves,
Your knees,
And your thighs.
As the warm light travels up your body,
Soften the muscles in your buttocks and your pelvic area,
And release all tension in your lower body.
Now bring your attention to your stomach and lower back.
Let them relax completely.
Feel the warmth spreading to your chest and upper back,
Your shoulders,
And your upper arms,
Lower arms,
Wrists,
And fingers.
Feel your whole torso soften and release.
Move your focus to your neck,
Then relax your face,
Your jaw,
Your mouth,
And tongue.
Let your eyes soften.
Space between your eyebrows,
The muscles around your eyes,
And your forehead.
Finally,
Let the warmth and light fill your scalp and your entire head.
Now imagine your whole entire body glowing with warm golden light,
Every part soft and relaxed.
With each breath out,
Feel your body becoming heavier,
Sinking deeper into the support beneath you.
Feel free to drift off to sleep.
If not,
That's perfectly okay too.
Just allow yourself to relax completely.
Relaxation is the most important part of sleep,
So release any thoughts about not sleeping as you continue to rest and just let go.
Feel your body fully supported by the mattress beneath you,
Safe and secure.
Heavy,
Warm,
And filled with golden healing light.
Rest deeply,
Knowing that you are giving your mind and body the restoration that you need.
Before we begin the affirmations,
Take a moment to notice how relaxed and supported your body feels.
There's nothing more you need to do,
Nothing to fix or figure out.
Simply rest and let these affirmations nurture your mind and spirit as you drift peacefully towards sleep.
Now I'll begin the affirmations.
You can let yourself drift off to sleep,
Allowing the words to gently wash over you.
There's no need to focus or concentrate.
The affirmations will be heard by your subconscious.
If you're still awake,
Simply relax and repeat them quietly in your mind,
Letting them settle deep within you.
Let's begin.
I release all fear and I welcome peace into my heart.
Fear has no power over me.
I am safe and protected.
I let go of worry and trust that everything is working out for my greater good.
I am bigger than any fear that tries to hold me back.
I choose courage over fear every single day.
My mind is calm,
Clear,
And I am able to witness and release any anxious thoughts.
I release the need to control what I cannot change.
Fear is just a feeling.
It may come and go,
But it does not define my reality.
I am not my fear.
I am stronger than it will ever be.
I breathe in peace and breathe out any thoughts that no longer serve me.
I have unwavering faith that good things are coming my way.
I trust the process even when I cannot see the full picture.
Everything I need is already on its way.
I believe in a future that is brighter than my past.
My faith is stronger than any doubt that arises.
I am guided,
Supported,
And never truly alone.
I trust that the right doors will open at the right time.
I have deep faith in my own ability to overcome challenges.
Good things unfold for me naturally and effortlessly.
I walk in faith,
Not in fear.
I surrender what I cannot control and trust the process of life.
Every setback is redirecting me towards something better.
I am exactly where I need to be right now.
I trust divine timing.
My blessings are never late.
Life is always working in my favor.
I release the past and step boldly into my future.
I am patient,
Knowing that all good things come in perfect timing.
I choose to see every challenge as an opportunity to grow,
Learn,
And lean into my faith.
My story is unfolding exactly as it's meant to.
I trust my higher power to help me handle whatever comes my way.
I am brave enough to take the next step even if I can't see the whole staircase.
Courage lives within me and rises when I need it.
I face uncertainty with an open heart and a steady mind.
I am resilient,
Resourceful,
And ready for what's ahead.
Every day I grow stronger in my faith,
And the stronger my faith grows,
The more I can let go of fear.
I am bold in the face of the unknown,
For it holds my greatest possibilities.
I step forward with confidence,
Knowing that I am guided every step of the way.
I choose faith over fear in every decision I make.
My strength is greater than any storm I might face.
I am anchored in peace,
No matter what swirls around me.
I am grateful for the unseen blessings already making their way to me.
I trust that I am loved and deeply supported.
I open my heart to receive all the good that the universe has in store for me.
I am thankful for every lesson that has brought me here.
Miracles are natural,
I expect them and I welcome them into my life.
I live in a state of gratitude,
And gratitude multiplies my blessings.
I am worthy of peace and joy.
I am open to accepting love and abundance.
The more I release fear,
The more space I create for miracles.
I am a magnet for good things,
Good people,
And good outcomes.
Faith is my foundation,
And on it I build a life I love.
I am grateful for the love that's in my life.
I am grateful for the abundance that is already in my life.
I am grateful for my ability to choose faith over fear at all times.
I am grateful for my ability to choose faith over fear at all times.
