This guided meditation for sleep will help you release anxiety and stop overthinking.
As you embark on a journey to a healing valley,
You are listening to Be Okay.
Relax as the words of this practice inspire your imagination so you may self-soothe.
Allow the sound waves to wrap around you like a cozy security blanket.
In this precious time before bed,
Let everything be okay.
Because no matter what you are facing,
And no matter how persistent your thoughts may be at keeping you up,
You deserve to feel at ease.
Your nervous system deserves to stand down.
During this restorative stretch of time,
You deserve to feel okay.
So let everything be okay.
Because it's okay.
I would like to welcome you to Michelle's Meditation Sanctuary.
I am Michelle,
And I am here to serve as the voice in your life that brings support and encouragement.
Together,
We will create new grooves in your mind that help you feel good as you step away from the patterns of thinking that interfere with your well-being.
We're not going to bypass or gaslight the feelings and thoughts you have,
But we are going to set aside anything that interferes with a sleepy oasis for a better time.
So you may prioritize the deep relaxation and repose your body needs and deserves.
It's okay to take a break from trying to solve everything.
Put away the mental calculator that tries to add up and multiply thoughts that have no place at bedtime.
We're not doing math tonight.
We're not keeping score.
Your mental holiday begins here,
Now.
Lift your arms overhead and stretch your legs.
Use this last stretch of the day to release everything.
Plop them down playfully without a care.
Feel your limbs sink into the support of your bed.
Prepare to go into the sanctuary of your body and mind.
In this internal world,
You are a creative dreamer and visionary.
Your imagination awakens your intuition.
Go with what feels good and nurturing.
This is a very individualized experience,
So trust what feels right to you and modify the details to resonate with your needs.
You've got this,
And you may fall asleep at any point if the tug of slumber becomes too alluring to resist.
Something need not be a fact for the body to feel that a thought or feeling is true or that something is actually happening to you.
So we must be very careful with the words we piece together and repeat as thoughts.
Because words become thoughts which become the lenses through which we experience everything.
They define our path and string together to shape our perceptions of our lives.
And at any time that words and thoughts lead you to unpleasant places,
You may simply tell your mind to stop.
Your awareness is the key to changing the lens you look at life and experience the world through.
Remember that thoughts and feelings are not facts.
Turn your attention to your breath and give it an intention,
Be it love,
Peace,
Bliss beyond compare,
Be it a wish for good dreams to come,
For healing,
Or for simply feeling the best you can.
Open your mouth and yawn,
Fake it until it becomes real.
It won't take long because your body is programmed to welcome a yawn and the release that it brings.
It's why yawns often become contagious.
Sigh and let go,
And then inhale and think of your intention.
Your belly and chest fill with air as your heart fills with your purpose right now.
Yawn when you are ready.
You can choose to be as stubborn with elevating your intention as the repetitive thoughts in your mind can be.
Feel empowered with each sigh because you are in control and with that control you are choosing what feels good.
Right now,
You choose to be okay.
Enjoy another round.
Yawn,
Sigh,
Inhale,
And think to yourself how good it feels to have an intention.
Notice how nice it feels to say to yourself,
I get to be okay.
One more time,
Continue with this pattern of breath and end on a sigh.
Take up all the space you want in the sanctuary of your room.
As you come down from another day,
Throughout this night of healing and repose,
Every intake of breath delivers the message to every cell in your body that it will all be okay.
Being okay doesn't mean there is nothing you would change,
It just means that for right now,
When you hear these words,
They will act like a new stretch or exercise for your mind.
They may feel a bit unfamiliar to you,
Or like venturing into the unknown,
And that's okay,
Because you are a resilient,
Strong being with the ability to be flexible with your thoughts when you choose.
As you heal,
Your nervous system becomes more flexible and adaptable because you trust yourself and you trust that no matter what comes your way,
You will be able to heal and thrive.
Embrace the fluidity of this practice as you say to yourself,
For right now,
I choose to be okay.
Being okay may not feel how you thought it would,
It does not mean that you have given up or settle,
It means that in this moment of being okay,
You are open to accepting what is.
And as you accept it,
All the tension in your body goes away,
You no longer tense or resist the possibility of feeling a little better.
A little bit at a time,
You feel better.
There is no rush or timeline to concern yourself with.
Be gentle with your beautiful soul as you feel more okay,
One breath at a time.
Be kind,
Easy on yourself,
Because it's okay.
You can choose right now to feel okay.
Even if that choice begins with being okay,
With not being okay all the time,
You may find there are so many things to be okay with.
Be okay with the comforts of your room,
Be okay with having this time to focus on yourself,
Be okay with the idea that you are love,
Be okay with loving and nurturing yourself,
Be okay with listening to and honoring your needs and body,
Be okay with not having control of everything,
Be okay with celebrating all that you can change and make better for yourself.
And in this state of grace,
Your awareness reveals all that is within your control.
When thought may be a ticket to a dreamy world where everything feels better than okay,
And even in times in life when something doesn't feel okay,
You are empowered to use that feeling to readjust and make choices that help you feel feel okay.
Being okay doesn't mean everything is perfect,
And that is okay because when you let go of perfect ideas,
You find space to appreciate what is working for you.
You visualize serene settings in your mind that you may return to when you need to know that the world is still an okay place to be.
There are abundant and constant reminders in nature if you choose a lens of gratitude and hope.
Imagine you are walking through a field overflowing with rows of tulips of tulips carefully planted by souls who decided to make the world a beautiful place.
They placed the bulbs within the earth and imagined the day when the tulips would blossom and turn the emerald field into a rainbow.
Sparkling rays of golden sunlight create an ethereal shimmer on the waxy tulip petals.
Some tulips are deep shades of maroon and eggplant purple,
Romantic and mysterious in their darkness.
Others are vibrant and happy shades of orange,
Starburst yellow,
And cinnamon red.
The rolling meadows are big enough to give space for every tulip,
Every rich hue,
And every emotion that these tulips evoke.
You gravitate towards the softness of this moment,
The cushion of grass beneath your bare feet,
Feathery blades that rise between your toes and kiss your ankles.
The whispering wind creates ripples in the rainbow field and brushes against your body,
And you are very much like this majestic valley,
Expansive enough to hold all the feelings and emotions that flow through you like bands of color.
Every one of them is okay,
Even if at times you were taught,
Told,
Or thought somehow that some emotions were better than others,
That some emotions had no place.
But they are all okay.
Every emotion has its place and is temporary,
Floating through you just as the afternoon breeze travels through the seemingly endless rows of tulips.
You continue through the tulip fields and ascend a hill that leads to a placid,
Turquoise lake formed by melting glaciers centuries ago.
You inhale the flinty aroma of the freshwater lake and the wet stones that line its edge.
You settle on a swing hung from a wide branch that resembles a strong wooden arm reaching for the crystal blue sky.
The sun filters through the canopy of leaves and warms your skin.
You rock back and forth,
Each languid motion,
To and fro,
Soothes you deeply.
It feels good to move your body,
Reminding you that you are not stuck.
You are always free to move and embrace the flow of energy that comes with the most subtle adjustments.
This experience settles in your mind as a reminder that awakens all sensory experiences of being at peace,
Of feeling good.
Swinging over the lake,
You live in the moment like a curious child,
Feeling okay,
Remembering that this is what it feels like to be okay.
Aware of the soft wind at your back,
Propelling you as you swing back and forth with ease,
Conscious of the warm,
Fresh air that rustles the leaves and creates ripples on the lake.
Taken out of your mind and its repetitive thinking,
You are in tune with the beauty that a busy mind often misses.
You lovingly encourage yourself to enjoy the process of slowing down,
Finding stillness.
You place your feet on the earth,
They act as brakes,
Slowing the swing to stop so you may rise.
The sun dips beyond the edge of the lake,
Casting the reflective water in a molten glow.
You walk around the lake as twilight sets in and the sky fades from a brilliant shade of orange to a dusty dark blue.
Crickets and frogs sing out their praises for the night Dragonflies skirt across the silky water as fireflies light up the tall grasses along the shore.
You follow a trail that leads to a modern tiny home.
It was made out of a shipping container and windows run from floor to ceiling,
Looking out on the lake to the back and fields of tulips to the front of the home.
A nearly full moon rises over the water and the air becomes cool and damp,
The ideal temperature for slumber.
Above you,
The stars twinkle like celestial diamonds scattered across the inky blue-black sky.
As you breathe in the evening air,
You feel as the weight of the world slowly lifts from your shoulders.
The tranquility of the night envelops you,
Soothing your mind and calming your spirit.
Each breath comes easier,
Everything is okay,
It feels even better than okay.
As the weight you have been carrying dissipates,
You notice how your lungs feel,
They have the lightness that comes after a long day of swimming or an evening of spontaneous laughter that causes your sides to ache with splendor.
A smile forms on your lips as a loon takes flight over the lake,
Its shadow gliding across the water that reflects the moon.
You appreciate the present moment,
There is no place you would rather be.
Looking out on the lake,
You imagine a life of constant gratitude for each breath,
A life in which you are happy to simply be alive and present to the gift of each moment experienced for the first and only time.
Every moment that comes is different,
Even when it may feel similar to the last.
Every minute of your life may only be experienced once.
You walk to the tiny cozy home and open a sliding glass door into the bedroom.
The boxy design of the dwelling elevates your sense of safety,
It's like a healing box that protects you while at the same time giving you access to the dreamy scenery and clean night air.
You tuck into the bedroom like a woodland animal tucking into a tree hollow,
Peering out from the comfortable haven to revel in the surrounding beauty.
You discover a crocheted blanket folded neatly on the end of the bed,
Created by the hands of someone who wanted to make you feel deeply loved.
Colors and pattern are exactly how you would have requested the blanket to be made.
It is soft and heavy,
And these two contrasting sensations pacify you.
You wrap the crocheted blanket over your shoulders and lie down on the bed.
Its weight comforts you like a hug from the one person in this life who could make you feel safe and at peace.
From the one person whose voice could make you truly believe it is okay and that you will be okay.
Your head sinks into the pillows and you take in a deep breath and sigh.
You peer out the sliding doors onto the lake and the nocturnal wonders that surround you.
You feel deeply connected to this moment.
This is what feeling okay is like.
You close your eyes and in a dreamy,
Fluid succession,
You begin to imagine things that make you feel okay.
The crocheted blanket that covers your body is made with love to help you to be okay.
Your favorite warm drink or soup on a dreary,
Rainy day.
Funny retort from someone who has overcome hardship with humor through this shared joke.
You feel a sense we are all in this together and we will be okay.
The first rays of sunlight after stormy days cloak your body in radiant warmth.
A handwritten note that reminds you of how amazing you are.
Listening to a song that magically describes all you have experienced with a catchy melody that makes you feel less alone.
Your mind continues to drip,
Inviting in all the experiences that make you feel okay.
You realize this is but a moment will pass,
And every chance at not being okay gives you a greater chance for life to swoop in and offer you solace,
Enriching otherwise simple experiences that when strung together become invaluable.
You become more and more sleepy and recognize how being this tired is part of being okay because your guard is down enough that you can welcome sleep with ease.
And falling asleep helps you to be okay.
You inhale and exhale as a soft night wind circulates through the sliding doors.
The cool air purifies your lungs and makes you appreciate the warmth of the crocheted blanket as you drift between wakefulness and sleep.
You enjoy this gentle transition.
Positive affirmations dance through your mind,
The words supporting you as you continue to get closer and closer to the land of sleep.
I trust that no matter what happens,
I have the strength within me to be okay.
I choose to be okay.
I am surrounded by love and positivity that begins with me and that helps me to be okay.
I am at peace right now,
And in this state,
I know that I will be okay.
I choose to focus on the sensuality of each moment as I feel my own aliveness and know that everything will be okay.
I am grateful for all I have overcome and for all the things I hope to experience help me be okay.
I trust that sleep will help me to feel more and more okay.
I pay attention to my circadian rhythm and do all I can to take care of myself so I may be okay.
I choose to adapt and appreciate the changes that come with life as they are a constant.
But no matter what happens,
I will always be okay in the end because I choose to be okay.
Feeling okay.
Feeling so very relaxed.
Every part of your body,
From the crown of your head down your forehead and temples,
Your eyes,
Nose,
Cheeks,
And mouth let go and welcome sleep.
Your jaw,
Your neck,
Your shoulders,
Arms,
Elbows,
Wrists,
And hands are all okay.
Go to sleep.
You feel okay in your spine,
Your ribs,
Your belly,
Your hips,
And your pelvis as they stand down and fall asleep.
You feel okay in your thighs,
Knees,
Calves,
Ankles,
And feet as they luxuriate in sleep.
Every cell in your body surrenders to sleep and I am going to count you down to a night of deep sleep as you dream about all the things that make you feel okay.
10,
9,
8,
7,
6,
5,
4,
3,
1.
Finding bliss,
Finding healing,
Finding contentment,
Finding serenity,
Finding sleep.
It's time to dream away.
