Calm, Safe & Protected: 8-Hour Sleep Journey

Slip into a deep healing sleep with this 8-hour collection of continuous meditations to support you through the night. This bedtime journey offers a sanctuary for your nervous system to settle and your mind to quiet as you feel calm, safe, and protected. It's time to dream away.

Transcript

There is no gift quite like feeling so deeply calm and protected,

And this collection of healing sleep meditations is here to offer a space created specifically for your inner peace.

Find shelter from the noise of the world and step into a sanctuary where your nervous system becomes flexible,

Your body finds fluidity and spaciousness,

And your mind quiets.

All of this becomes possible and easy and natural because tonight you are above all else,

Calm and protected.

The poet Rumi once said,

Night comes so that the spirit can be soft.

Let those words sink in.

The day is for strength,

For doing,

And for striving.

But the night,

Tonight especially,

Belongs to your softness.

Over the next few hours,

We will travel through five transformative practices.

You will begin by building a peace shield around your mind,

Ensuring that nothing from the outside can touch your spirit.

Then you will find a soft landing,

Welcoming lightness and the trust that there is always a supportive place that will catch you.

From there,

You will visit a safe place that belongs only to you.

As the night unfolds,

You will discover a healing oasis where all is quiet and you are tucked safely away in the deep rest you deserve.

There is nothing left to do.

There is no one you need to be.

You are safe,

You are shielded,

And you are in good hands.

I'd like to welcome you to Michelle's Meditation Sanctuary.

I am Michelle and you may consider me a gentle guide with the voice of a dear,

Trusted friend.

My sole intention is to help you find comfort as you come down from your day and all that has transpired.

Personalize the details to suit your mood right now.

Open your heart to healing and your mind to the limitless possibilities of your imagination.

You know exactly what you need and my presence may fade into the background as you drift to sleep.

It's time to dream away.

The Peace Shield Tend to your personal peace now,

Here in the sanctuary of your space and mind.

You deserve to set an intention for inner peace and positive energy.

It's understandable that the challenges and negative energies of the day can linger,

Making it hard to fully unwind.

But this precious time for sleep is your opportunity to consciously separate from those external pressures as you begin to create a cocoon of comfort and self-care.

Tonight,

As you safely lie down and close your eyes,

We'll discover powerful ways to self-protect and honor your personal boundaries.

Finding deep peace as you set gentle intentions for a restorative night.

The more you listen,

The easier you may find it to gently deflect the impressions of negative energy and people you encounter.

Right now,

You are the mastermind and architect of your bedtime comfort.

Your mind may wander from time to time,

As minds are bound to do.

But I'll gently ease you back onto your pathway to peace.

In this life,

It's vital to be your own champion.

You are the guardian of your inner light.

A radiant source of power within you.

And it deserves to be protected.

This isn't about confrontation or trying to change others.

That can often be an exhausting and unsuccessful battle.

Your energy is your currency,

And you deserve to spend it on your best interests.

Maintaining your mental and emotional health,

And feeling good in your body.

Since we can't control outcomes or interactions with others,

We're always empowered to look within and discover ways to protect our well-being.

As you settle deeper into this moment,

Becoming an observer of your own thoughts,

You are safe to take this time just for you.

You absolutely deserve this precious time.

And any distractions or thoughts that arise can simply be given the space to float away,

Drifting towards the night sky like delicate soapy bubbles.

See them go,

Freeing up your mind and body to escape into this special moment of self-care.

Let's begin by taking a few intentional breaths to bring us fully into the now.

This simple exercise,

Practice daily,

Can always bring you back to the present moment.

I'll count you through these next three breaths.

We'll inhale deeply to the count of three,

And exhale slowly to the count of six.

Exhale for a longer count.

Helps to gently release tension from your lungs and body.

It helps turn your gaze on letting go.

You may wish to exhale in a soft sigh,

If that enhances your sense of surrender.

Let's begin.

Inhale for three,

Two,

One.

And exhale for six,

Five,

Four,

Three,

Two,

One.

Again,

Inhale for three,

Two,

One.

And exhale for six,

Five,

Four,

Three,

Two,

One.

One more time.

Inhale for three,

At your own pace.

Maybe hold gently at the top of your breath,

And then exhale for six.

Really nice.

As you continue to breathe gently,

Feel yourself relaxing and sinking deeper into your bed.

Imagine your muscles melting over your joints and bones,

Letting go of any tension.

If there's a particular place where you often hold stress,

Perhaps your jaw,

Your neck,

Your shoulders or hands or even your face,

Gently bring your attention there now.

With a soft sigh or a gentle yawn,

Allow that tension to ease out of your body.

Relax.

Releasing.

Letting go.

And even feeling good as it dissipates.

The mind is an incredibly powerful tool,

Guiding our bodies to react instinctively.

Just as anxiety or stress can trigger a fight or flight response,

We also have the remarkable ability to retrain our brains in a positive direction,

Thanks to neuroplasticity.

Now,

Let's try a little experiment.

Notice how heavy your eyes are feeling.

How much more relaxed your body feels compared to when we began.

I'm going to offer you three affirmations.

First,

Silently repeat them to yourself,

Truly feeling the words.

Think to yourself,

I feel good.

You might notice a warm,

Gentle feeling,

Beginning in your heart center.

An inner glow that softly spreads down your limbs,

Reaching your fingertips and toes.

Now,

Think to yourself,

I am well.

Now,

Sense how your body responds to this feeling of well-being.

A vibrant inner strength brings a gentle tingle of aliveness that courses through your entire being.

Now,

Focus on the idea of what you deserve.

Think to yourself,

I deserve to feel my best.

Because you truly do deserve this.

This is a powerful space to return to.

Whenever you're grappling with negativity,

Guilt,

Or the challenging behavior of others,

You deserve to feel good.

You deserve to have a positive experience and to enjoy being blissfully present in your body.

This warm,

Contented feeling within can also gently guide you toward healing sleep.

Now,

As you process your day throughout the night in your dreams,

This positive feeling can permeate your entire night,

Setting in motion a consistent healing of joy and gratitude for this very moment.

When you awaken and begin a new day,

You'll feel that inner spark within you.

The very spark that has resided within you since your first days in your body.

The vibrant essence of you.

It can't help but radiate outwards,

Becoming noticeable to those around you.

Sometimes,

Those in a darker or more negative place may react intensely perhaps feeling uncomfortable by your light and your passion for life.

But you have so much to be passionate and happy about.

You've come this far.

You've successfully navigated many challenges and grown into the wonderful person you are today.

You are capable of loving and honoring yourself.

This deep inner connection is knowing that you deserve to be at peace and to be happy.

Acts as a gentle alarm,

Helping to ward off individuals who thrive on spreading negativity to others.

When they sense their negativity can't latch onto you,

It becomes a futile game for them.

Now let's explore your mind.

Imagine it as a vast apartment complex or a grand hotel with many rooms that house your thoughts and experiences.

Consider negative thoughts or the lingering presence of challenging people as unwanted guests trying to stay rent-free in one of these precious rooms.

See yourself,

The clear and confident owner of this space.

And simply say no.

There is no vacancy for you.

You say no to these thoughts.

You declare no to the presence of this person or experience.

They are not allowed to keep living rent-free in the beautiful rooms and suites in your mind.

You have the authority to remove them.

Now,

Revel in the pleasure that even if you have infinite rooms,

You have the right to turn away any negativity that disrupts your peace,

That invades your haven.

Now,

As you firmly yet gently evict these unwanted residents,

Visualize the things you'd rather experience and have occupy your sacred mind dwellings.

Imagine what feelings deserve to take up that space.

Perhaps serenity,

Joy,

Or even a few daydreams.

What images would you welcome?

A vibrant garden,

A peaceful sunset,

Or a clear,

Open,

Starry sky above a vast ocean?

What versions of you deserve to inhabit these rooms?

The peaceful you.

The creative you.

The fully rested and vibrant you.

All versions of you are welcome in these rooms.

But as you prepare for sleep,

Focus on the ones that make you feel your best.

Pay close attention to the details.

Fill that newly freed space with everything that nurtures and uplifts your spirit.

This is your mind,

And you choose its residence.

You give space and time to things that nurture you and your intentions.

Recognize that this is your life.

Your design for serenity,

Your tapestry of dreams.

Where you make the most of each moment.

And with this approach,

The art of detachment from negativity becomes easier.

Empowered by an intention of self-preservation and growth.

You craft your own peace shield.

Start to imagine it.

What does it look like?

When confronted in your waking life with any undesirable interactions,

Your shifting energy is more than enough.

You don't need to react or escalate interactions with others.

You simply need to be and keep checking in with your internal world.

Doing whatever you must to maintain balance.

You may come back to your breath.

Sometimes,

In situations of conflict,

The body instinctively tightens the breath.

So first and foremost,

Just breathe into the moment.

And honor yourself by taking a deep,

Cleansing breath.

Giving all the cells and organs in your body the clean oxygen they deserve.

As you breathe,

You'll release any tension.

Or simply note the parts of your body that tend to hold stress in challenging situations.

You will keep yourself balanced and content.

Becoming more skilled at detaching from the situation.

As if you were observing it in a movie.

Notice how the other person is simply playing out a role.

Repeating a pattern of negative behavior that is not tied to you at all.

It's just a repeated behavior that has become comfortable from a sense of familiarity.

And in this situation,

You can imagine you are surrounded by a globe of light.

Your peace shield.

It is bouncy and acts as a protective barrier.

Keeping your inner light alive within.

And effortlessly,

Bouncing off any negative thoughts or confrontations.

Just letting them bounce away from you.

You remain calm and grounded.

Not engaged.

Because your energy is yours.

And just like money you've saved,

It can be stored and used exactly as you see fit.

You don't need to simply give away your energy.

Because someone else chooses to act a certain way.

You might even consider all the things you'd rather spend your energy on.

Perhaps reaching out to someone you love.

Doing something kind for someone who deserves it.

Or maybe just saving that energy for something fun and fulfilling you'd like to do with your day.

Your energy is a precious resource.

It carries you through every day and night.

And you are best enabled to store it in a reservoir.

So you make all on it when you most need and desire to use it.

Imagine a world where you choose to be the lighthouse of your own desires.

Sense again how this brings the focus back to you.

Liberating you from external pressures or negativity.

It's all about your resources and your spark within.

And when you find yourself in situations where your energy is being pulled away toward something that isn't serving you,

You may simply take a breath and think to yourself,

What is it that I would most like to do right now?

What would I most enjoy using my energy for today?

And when you ask this question,

You gently reframe your mind to focus on what you want.

Visualize your focus becoming like a lighthouse.

Sending out a clear signal of light over a dark sea.

Attracting the positive experiences that you desire and that you deserve.

You will truly believe that you deserve to live the life you dream of.

Clearing out the noise of negativity and replacing it with the desires that can truly benefit from your energy more than any noise or distractions.

This will allow you to maintain a consistent layer of protection.

Feeling secure and at ease,

No matter what may arise.

You have a unique purpose in this life.

Just like a tree or a flower knows instinctively how to grow from a tiny seed to its full and glorious beauty.

You,

Too,

Have the innate programming to grow and continue on a path towards your best life.

Your peace shield surrounds you as you continue to shine.

Authentically choosing to be the version of yourself you most wish to be.

You find yourself moving gently,

Deeper still.

Drifting further into a tranquil trance state.

Relaxed and at ease.

Open to all the healing that can take place.

Relaxed and at ease.

When your mind and body are relaxed,

Open,

And ready to become one with the best of intentions and positivity.

For a moment,

Imagine the sun,

How it continues to shine,

Offering light,

Doesn't stop just because clouds appear and momentarily block its rays from reaching the Earth's surface.

The light continues to emanate,

Facilitating the growth of beautiful things.

And just like the sun,

Even when clouds come in the form of negativity or negative people,

You will continue to shine your light.

Knowing that these blocks are just temporary.

Almost like a game.

A game that keeps you at your most vibrant.

Most skilled in shining your light.

Know that no matter what unfolds,

You hold the inner key to staying true to yourself and to your brightness.

Not fading or disappearing.

Or compromising the beauty within.

The grace you carry with you.

Grace becomes your most important accessory each day.

And as you are getting closer and closer to sleep,

Going deeper and deeper down.

More relaxed than you have been in a very long time.

Imagine you are walking down a stony path.

The silver and grey stones shimmer in the soft moonlight,

Guiding you to a bridge.

This bridge gently connects the inner world of your waking life with the healing sleep that awaits.

You look down at the glimmering water below.

Breathing in and out.

And in this water,

You see your reflection.

The reflection of the content and relaxed person you are right now.

A soft night breeze begins to blow and the water begins to ripple.

Creating different reflections of different parts of yourself.

In one reflection,

You see a time when you were feeling down about yourself.

And you just let it go.

And you see how this experience has helped you become a more resilient person.

A wiser person who can identify when something is going in the wrong direction.

And who now possesses the power to gently change it.

New reflective ripples form on this crystal clear water.

Showing you succeeding at being your best self.

Doing whatever it is that you most enjoy.

Another ripple forms.

And you see yourself excelling at something you have been working hard to achieve.

And this may even be the subtle art of protecting your peace.

In the next beautiful wave,

You are revealed.

Shining with positivity.

Strong with boundaries.

That naturally attract other individuals.

Who are positive,

Grounded,

And kind.

Creating a series of waves.

Reflecting opal light.

Refracting images like crystal prisms.

A kaleidoscope of beautiful moments on the surface of the water.

You continue across this bridge to sleep.

Carrying with you this treasure of beautiful imagery.

Of all that is possible and has always been possible for you.

Take each step with renewed faith in this life.

And in your own inherent power to attract positive experiences.

And to protect the light within.

Feel healed and rejuvenated as you cross this bridge.

You have journeyed through everything in this life to arrive at this very moment.

The summit of insight.

Where you are better equipped to handle the inevitable challenges and challenging people you will encounter.

You find that this bridge is gently clearing the slate within.

A fresh and clean moment of healing that binds you to a clear purpose.

That strengthens your peace shield.

Continue to breathe in and out.

Your body gently surrenders to this moment of bliss and deep relaxation.

Your heart feels warm and glow.

Your eyes are heavy and tired.

Completely relaxed under closed lids.

You are drifting further and further away from conscious thought.

Delving into a night's sleep.

A profound healing and focus.

The deeper into tranquility and peace you are able to go.

Deep,

Deep inside.

You are safe and cared for.

And loved.

Your mind is now ready to drift into a very deep,

Healing sleep.

There is nothing here to hold your attention anymore or keep you awake.

Allow my voice to fade into the background.

As you welcome slumber.

Floating down a warm stream.

Under a beautiful,

Serene canopy of trees.

Into the embrace of sleep.

If you have already drifted into the clouds of sleep,

Stay there.

But if you are still with me,

Feel yourself beginning to float.

Moving from the strength of your shield into the grace of a soft landing.

Let the music carry you across the threshold into the next part of your journey.

The softest landing.

Drifting like a feather onto a bed of comfort.

You may revel in the special,

Easy space between wakefulness and slumber.

Discover how easy it is to let go of feelings and welcome comfort.

As you welcome where you are right now,

With compassion and understanding.

You've made it through another day,

And that in itself is a feat.

You deserve to draw inward,

Finding the soft and quiet places.

That will help you reset and come back to yourself.

Focusing on my words,

Or even the pauses between them.

Let's begin this journey inward by encouraging your body to settle completely.

Feel the support beneath you.

Perhaps a bed or soft mattress topper.

Or whatever you lie upon tonight is gently cradling you.

Allow every muscle to soften against that support.

You don't need to hold anything up anymore.

Now we'll take three easy,

Deep breaths together.

On this first breath,

Make the sound of a deep,

Audible sigh as you exhale.

Let that sound be the signal to your body and mind that it's safe to release everything you've been carrying.

Now inhale slowly,

Drawing in the gentle,

Cool air.

Fill yourself to the ultimate capacity right now.

And when you're ready,

Through your mouth,

You may sigh and release everything.

That sigh has the power to move soft clouds,

Instantly clearing the skies of your mind and giving you a clean slate for dreaming.

Let's imagine the softest,

Most peaceful imagery as we inhale this time.

Inhale slowly,

Drawing in the gentle,

Soft nocturnal fragrances of the night.

Maybe the scent of moonlit petals or evening dew.

Your mind drifts as easily as lily pads atop a silvery pond.

And when you reach the very top of the breath,

Offer a gentle yawn if it comes naturally.

Feel the stretch and the sweet release.

And then sigh and exhale completely,

Allowing those soft clouds to clear away any remaining thought clutter.

And now take your third and final cleansing breath,

Preparing your entire being to receive true comfort and deep rest.

Inhale slowly,

Feeling the delicate air fill your lungs,

Drawing in peace.

And you may yawn gently at the peak,

Feeling your eyelids soften further.

And then,

With profound surrender,

Sigh and exhale fully.

Effortlessly return to your body's natural breathing rhythm now.

Grateful for how your body can just take it from here,

So your thoughts may wander to softer places as you let go of all responsibility.

Noticing how softer your breath has become,

And perhaps even how much more relaxed you are than moments ago,

Feel encouraged in knowing the night only becomes softer from here.

Your attention now wafts deep inside,

As you observe and invite soft surrender.

Of any tension you may still be holding.

Starting down at your feet,

Notice the tips of your toes.

Let the bones feel heavy and the muscles release.

Imagine you are slipping on a pair of thick,

Cozy socks,

Warm and fresh from the dryer,

Comforting and signaling to your feet that their work is done.

Allow any fatigue in your feet and ankles to simply melt away,

Releasing into the imagined,

Limitless support beneath you.

Now,

Travel up your legs,

Noticing your calves and knees.

Allow them to feel heavy.

Observe the natural,

Yielding softness of the muscle and tissue.

Imagine this innate softness,

Flowing like warm honey from your knees down to your ankles,

Easing the tightness.

Feel the surrender of your thighs,

Resting completely,

Sinking deeper into a feeling of comfort with every slow,

Gentle exhale.

Bring your attention to your hips and lower back,

Areas that often gather tension.

Breathe softly into this space,

And imagine the sensation of velvet or chenille,

Soft,

Flowing,

And dissolving any rigid spots or tightness.

Feel that luxurious softness spreading across your abdomen and lower back.

Now,

Move to your hands.

Notice the soft,

Yielding curve of your palms,

The natural give of your wrists as they surrender.

Your hands are resting,

But light as if floating in water,

And your arms are heavy,

Supported from your shoulders all the way to your fingertips.

Invite in the familiar,

Reassuring feeling of your favorite worn-in sweatshirt or hoodie,

Newly laundered and once more with the smell of fresh laundry.

It comforts you like a gentle hug.

As you imagine bringing your hands within its fleecy sleeves and wrapping your arms around your body in a nurturing embrace,

Let's move up to your shoulders.

These are the places that sometimes bear the weight of your life.

Give yourself permission to let your shoulders drop down,

Down away from your ears.

Sense the muscles soften like wax melts placed in a warm ceramic bowl.

The muscle fibers now loose and unknotted.

Now moving to your face,

Gently release the muscles in your jaw,

Letting your teeth part slightly.

Smooth the skin on your forehead.

Feel the silky softness of the skin around your eyes,

The thinnest,

Most delicate skin on your body.

Imagine everything melting away,

And know that your mind is being gently supported by the softest pillow of stillness.

Your entire body is now heavy,

Supported,

And completely safe.

You have created a physical landscape that is soft,

Quiet,

And ready.

Now bring your awareness to the feeling of your breath,

The softest thing you produce.

Focusing on the exhale,

Your ultimate vehicle for release.

It asks nothing of you but surrender,

And you may return to it whenever you need to brush away any residual worry or tension clinging to your inner landscape.

As you lie here safe and settled,

Allow any feelings that may have settled in your body during the day or week to surface.

Perhaps a wisp of sadness,

A knot of worry,

Or a thread of impatience.

You don't need to push them away or analyze them.

Simply welcome them into the soft space.

Notice how they soften to become fluid and delicate when resistance fades away.

If these feelings bring tears,

Know that it's okay.

You have your soft facial tissues nearby,

Ready to tend to yourself with gentleness.

This is a time to allow harshness and critiques to melt and ripple away.

Breathe in this honest,

Tender acknowledgement.

Imagine the feeling of a warm washcloth.

Soft and soothing.

Lay gently over that place in your body that holds the most tension.

Let the warmth seep in,

Easing the tightness.

And with every subsequent,

Soft exhale,

Allow a tiny part of that tension to flow out,

Effortlessly on the breath.

Focus on the sensation of a soft,

Plushy or a stuffed animal.

Or perhaps a beloved pet beside you.

It's a silent companion.

A non-judgmental presence,

Absorbing any difficulty you need to share.

And makes you feel less alone in this calm space for release.

This is your soft place to land.

And right here,

Right now,

It is okay to feel exactly what you feel.

There is no urgency here.

There is only peace and the softest invitation to let go.

With your entire being settled,

Let your mind turn to the most carefree,

Gentle imagery that plays out like a film.

You are the main character.

And in this fantastical reverie,

Imagine that you are a feather.

A tiny,

Perfect,

Fluffy,

Ivory feather.

Utterly weightless.

You carry no burden.

No past and no future.

You simply are.

And you simply float.

Feel the absolute,

Effortless freedom of the feather.

It asks nothing of the wind.

Yet the wind carries it with impeccable grace.

You are utterly safe in this moment.

Suspended in gentle air.

Drifting without haste or design.

Shift your gaze and observe the backdrop against which you drift.

It is the perfect,

Expansive canvas of the sky.

Watch as the dreamy sunset begins its slow,

Unhurried fade.

The pastel hues,

A gradient of loving and soothing change.

Notice the soft,

Blurring edges of color.

The pale peach melting into lavender.

The raspberry rose deepening into the rich,

Inky indigo.

As the sunset deepens,

The first few stars begin to appear.

Like quiet,

Gentle pinpricks of light in the vast,

Enveloping quiet.

You drift slowly across the sky,

Taking your time,

Luxuriating in each soft moment.

You have nowhere to be and nothing to do but exist.

You feel and even revel in a sensation of being held.

With every gentle breath,

You drift a little further,

A little softer.

Trust this drift and graceful descent.

Be confident that,

No matter how far or how softly you travel,

You will always find a soft place to land.

Always.

As you drift,

The sharp edges of your perceived reality begin to blur and soften.

The lines between the day's worries and this gentle night dissolve.

There is life.

And then your perceptions of the life you live each day.

You may mold these perceptions right now,

Looking through the lens of bleary softness.

And as the edges blur,

More feelings may begin to surface.

They might appear as whispers,

Or they might appear as clear sensations in your body.

In this safe,

Soft,

Drifting moment,

You may pause and honor your authentic experience.

Know and compassionately accept that every feeling that arises is valid.

Every ounce of concern.

Every trace of fatigue.

Every flickering emotion.

It all belongs to you.

And it all has meaning.

You do not need to push it down.

You do not need to apologize for it,

Or try to pretend otherwise.

And in this sacred time,

Recognize that nobody understands or experiences this life through the exact same lens as you do.

Your feelings.

Your history.

Your reactions.

They are uniquely yours.

And here,

Nestled in the soft air,

You honor every single experience.

There is no need to pretend or edit.

Because you are so very safe and at ease.

That they become detached from the way this moment feels.

It is easy to observe them from a place of internal peace.

As these feelings arise,

Gently acknowledge them,

Nodding your inner head to say,

Ah,

There you are.

Now,

Notice something extraordinary.

Once you recognize that every feeling is very valid,

And yours alone to experience,

Those feelings are equally easy to release.

When you welcome them authentically,

They lose their grip.

They don't need to fight for attention anymore.

Observe your emotions now as they begin to soften.

They become like wisps of colored smoke,

Or a veil of night mist wafting through the outside world.

Validated and now ready to dissolve.

They blur into the beautiful,

Dreamy backdrop of your life.

The fading,

Softening,

Merging with the quiet of the night.

Feel the emotional release that comes now in soft,

Gentle waves.

Not crashing,

But receding.

Each wave washes a little more tension away,

Leaving you feeling lighter,

Clearer,

Closer to your center.

You honor each one,

Then let it slip away.

You are simply letting your heart lighten.

As the emotional currents calm,

Your feather drift takes you down.

Closer to your soft place to land.

You transition from the expansive sky into a realm constructed purely of comfort and support.

Find even more release than you once thought could be possible.

As you enter a deep,

Silent space,

This is an extraordinary place where every surface is cushioned,

Soft,

And inviting.

Feel yourself drifting over this vast,

Seemingly expanse of pure,

Clean light.

The colors beneath you are soothing,

Soft pastels melting into inviting,

Neutral tones.

You continue to drift as you enter a realm constructed purely of gentle support.

Far from the concerns of Earth.

Rather than step,

You float and drift over your destination.

Another worldly haven.

It might even look like a huge,

Welcoming cloud made of the softest light.

Your soft place to land.

As you float closer,

You realize that this cloud is actually a plush,

Ivory rug.

Its silky fibers are deep,

Yielding,

And offer the ultimate cushion.

Welcoming you to sink into its effortless support.

Feel the support rising up to meet your feathery weight,

Holding you gently.

There is no hard edge here,

Only yielding softness and infinite care.

It offers the assurance you are absolutely safe.

Recognize how easy it is to be true to yourself.

To be fully authentic when you feel this safe and supported.

Move slowly,

Savoring each moment.

As you ease into the very heart of the sanctuary.

The space is vast,

Silent,

And illuminated by a gentle,

Constant source.

Slowly,

You peer up and notice the source of this serene illumination.

The soft,

Silvery,

Pearly light of the moon.

It wraps around you like a scarf,

Softening every shadow and corner with a promise of safety.

You settle with ease,

Feeling the immediate welcome of this true haven.

The air here is pure acceptance.

You have reached your cozy inner shelter.

And it is perfectly quiet.

A place where only you may enter.

And in this soft sanctuary,

There is a low,

Inviting platform.

The true place you may go for deep rest.

It is covered in soft,

Plush materials.

There are layers of fine,

Chenille throws and smooth,

Thick blankets.

Perfectly folded and wading.

This is the ultimate comfort.

It welcomes you with the warmth of a non-judgmental embrace.

You drift to it and sink in.

You allow your body to surrender fully.

You soon realize it's almost already there.

Feel the weight of the fluffy blanket settling over you.

A comforting weight that signals protection and warmth.

As you come back to your body,

You sink into the deep inner safety found here.

You tuck a silky pillowcase beneath your cheek,

Enjoying the smooth coolness against your skin.

Every sensation here is designed to soothe.

Maybe once more,

You discover a soft plushie or cuddly pet nearby.

A quiet presence that makes you feel supported and loved.

It is your companion,

Allowing you to let the guard down completely.

Feel the sensation of true comfort settle into your being.

Your feet are nestled in thick,

Cozy socks,

Warm and grounded.

Your head rests on the plushiest pillow.

Your body is heavy,

Giving in to tiredness,

Yet your spirit is light.

You have honored your feelings.

You have released what was ready to go.

And you have settled into the most secure place imaginable.

You are in your soft place to land.

Your eyes become so heavy,

Yet remain quite soft.

As tender waves of sleepiness wash over you.

And with each heady cascade of drowsiness,

These gentle affirmations arrive.

You allow those that feel good to settle into the space created by this time for release.

As you say to yourself,

This is my safe space.

I am absolutely safe and sound.

I embody softness.

Softness helps guide me.

Softness brings rest and healing.

In this soft space,

I remember all that I deserve is kindness,

Comfort,

And serenity.

Allow all aspects of softness to sink deep beneath the surface of your awareness.

All the soft elements,

Feathers,

Plush throws and worn sweatshirts,

Downy pillows and light air,

Hold you now,

Anchoring you softly in peace.

Feel your breath becoming slower,

Deeper,

Softer.

Each exhale is a release.

And each inhale is an effortless renewal.

The gentle darkness of the night is here,

And it is a friend.

And slowly,

Let go of my voice as you allow yourself to drift into the deepest sleep now.

Carried gently by the quiet knowledge that your inner sanctuary is always present,

Always safe,

And always ready to offer the softest landing.

It's permanence instills confidence,

And it makes it so easy to drift on the waves of sleep,

Ushering you beyond the soft edge of wakefulness into the even softer embrace of slumber.

The weight of the day has fallen away.

You are light.

You are ready.

Ahead of you,

A door to your own private sanctuary stands open.

You may choose to stay here in the lightness of this moment,

Or follow my voice through that door into a place created just for you.

You are listening to the safe place,

A guided practice to help you soothe and nurture your body and mind so they become a comforting haven for rest and repose.

You deserve to feel good,

You deserve to cultivate the most pleasant intentions for sleep,

As you set the tone for your dreaming life to come.

When we try to resist something,

It often persists,

So I encourage you to acknowledge any feeling that surfaces.

Give it the brief attention that it requires,

And then gently release it.

Let it wait for another time.

Should your mind wander from this feeling of calm,

You may say to yourself,

I am safely held.

And notice how you are gently brought back to this present moment,

To the deep comfort you are seeking.

Whenever you hear or repeat these words,

Your nervous system settles and your body relaxes.

Now feel the heavy support of whatever is beneath you.

Notice the weight of your body.

All of you is being completely supported.

You do not need to hold yourself up.

Allow your breath to become slow and deep.

Welcome the breath of perfect rest.

Let's take a moment for a gentle scan of your body,

Noting the feeling of support that is here.

Tonight's a time to reacquaint you with your physical body,

Knowing that it's okay if at times your body may not feel like home.

Sometimes wires get crossed,

Nerve cells get activated and start a little drama.

But their intention is always to keep you safe.

To keep you moving forward and living this life to the best of your ability.

And you are doing so well now,

Showing up for yourself.

Being that friend to yourself that may seem so easy to be for others.

Let go of the outside world,

Knowing that for this precious time,

Nothing else requires your attention.

Feel how wonderful it is to devote this night completely to yourself.

You've made it through another day,

And you deserve this blissful journey.

Now,

As you enjoy this gentle scan,

Spread the feeling of support and safety with each silent observation.

Feel the weight of your head resting softly on the pillow.

Allow your entire scalp to relax.

Let your jaw unclench,

Allowing space between your teeth.

Guide your shoulders away from your ears.

Allow your body to sink deeply into comfort and rest.

Feel the muscles in your neck softening,

Trusting the support beneath you.

Now,

Notice the long line of your spine and the way your back is held completely by the surface beneath you.

With every breath,

Your spine grows heavier,

Resting more fully.

Each vertebra like a string of pearls,

Gently settling into a velvet case.

Allow yourself to surrender its entire weight.

Feel the heaviness of your arms and hands,

Relaxed at your sides.

Now,

Notice the subtle pulse beneath your skin,

A sign of quiet,

Consistent life.

Pay attention to your hips and legs,

Heavy and still.

Feel the deep support beneath the largest parts of your body,

Sinking just a little deeper with every breath.

And finally,

Bring your awareness to your feet and toes,

Completely passive and at rest.

In this moment,

Every visible part of you is secure and held.

As you say to yourself,

I am safely held.

And feeling so safe,

You can go a little deeper.

Shift your focus beneath the skin.

Imagine your nervous system,

A vast network of fibers,

Settling down from any lingering state of high alert.

Imagine all those tiny nerve and muscle fibers,

All the trillions of cells that make up your being,

Softly sighing with relief.

And now,

Remind them that they are now part of this deep,

Inner sanctuary.

You might visualize these fibers and cells,

Which may have been fluttering,

Or tense,

Or inflamed,

Gently calming and knitting together.

They are weaving themselves into a single,

Loving,

Safety blanket.

A warm,

Internal covering that wraps every part of you.

An assurance to let you know that everything is okay right now.

You are safe to come down from the day.

Feel this knitting together with a profound feeling of security.

Moving slowly from your head,

Down through your chest,

And into your abdomen.

Make the intention to surrender to this inner alignment.

And welcome the warm flood of cozy feelings that arrive in the safety of this beautiful,

Dreamy journey.

Your body is moving from holding to being held.

Your cells are safe.

Your fibers are untangled and now united.

Every part of you comes together to bring peace as you say to yourself,

I am safely held.

To nurture and bring this inner,

Safe place to life.

Now,

Let's clear the air to regulate your deepest rhythms with a series of sensory breaths.

As you continue to breathe slowly and deeply,

Allow your attention to turn gently inward.

To begin nurturing your safe place.

Clear the air with a deep,

Cleansing sigh as you gently sigh everything out.

Let your voice and any natural sound that easily escapes carry away anything you wish to release.

Breathe out completely.

And then inhale slowly,

Drawing in a long,

Comforting breath.

Imagining that you are taking in aromas that bring comfort.

The familiar,

Beautiful smells that signal safety and home.

You can continue at your own pace,

Filling your lungs completely,

And at the top of the inhale,

Allowing a soft yawn to naturally unfold.

And then let go with another long,

Audible sigh.

Feel your shoulders melt slightly as you remember,

I am safely held.

And then inhale again,

Slowly and smoothly.

Inviting the feeling of ease deep into your chest.

And as you reach the peak of your inhalation,

Perhaps notice the gentle,

Tactile expressions of feeling safe or held.

The soft weight of the blanket.

The cool sensation of the sheets against your skin.

Imagine a warm,

Supportive presence surrounding you.

And then exhale.

Let this feeling settle and then sigh out,

Releasing any resistance to deep rest.

Take one final breath of intention.

And then inhale slowly,

Noticing how wherever you go,

Your body is fully supported by you.

Feel this connection,

And at the top of this breath,

Allow your head and neck to be and then sigh it away,

Surrendering completely to the moment.

Feel your breath take on the delicate rhythm of a sleepy,

Relaxed dreamer with a healing imagination.

Sense your mind drifting,

Open to the idea that there is a place inside of you.

An inner sanctuary that has always been waiting.

This is a place of absolute and unconditional safety.

It's called the safe place.

It is a place that is only accessible to you.

It is perfect and exactly as you need it to be.

The safe place is safe from all intrusion.

It's even safe from any disruptions or resistance that you may sometimes create.

Because it's hard to let go of old patterns and thought processes.

But tonight you find it's getting easier.

A little bit at a time.

And all those little bits add up to such profound adjustments that bring waves of peace and safety.

And as you access the safe place within,

You are fully empowered to make this decision.

Creating a safe entry that brings a sense of hope and ease.

You can even feel your lips and your tongue open to it.

Softening into a spontaneous smile as you approach the entry to the safe place.

Perhaps you see a gentle illuminated path leading away from your bed and into a night garden with a trellis that gives way to the soft light of the safe place.

Or maybe a simple welcoming door outlined with warm light that appears just for you whenever you need it.

Or maybe there's something more imaginative.

A familiar place or a setting that you most enjoy and that gives you access to your safe place.

Perhaps a secret hatch into the earth.

Or a portal that goes beyond the earth.

Wherever you go,

Take the time to explore and prepare.

Sense the smells,

The feel of the air on your skin,

The ease of your breath,

And the quiet anticipation that builds as you approach.

This is your gateway.

There is no rush to get there.

And you enjoy each step.

Hovering above the ground with a sense of lightness.

Before each foot lands with a sense of grounding and support.

Simply enjoy the smallest of details that all work together to remind you of this precious thought once more.

Step through the gateway now.

And allow yourself to arrive in your inner safe place.

And simply allow this unique place to form around you.

You don't have to strain or force an image.

Just let your mind be the guide.

Showing you what absolute safety feels and looks like.

You are drawing on all the comfort you have ever known.

All the kindness you have ever received.

And all the possibilities you hold.

For weeks.

Months.

For years.

You have been subconsciously collecting mementos.

Images.

Ideas.

And dreams that all inspire this very place.

Some of these things may have not happened in reality.

But maybe your mind still conjured them.

And they were made to feel very real in your body.

Because dreaming can be a form of planning.

Preparing you for this beautiful place of safety.

As you walk in.

Gazing up at the walls around you.

Notice how protective they feel.

Note the colors.

The textures.

And the overall sense of security you feel.

Yet there is still an openness.

Giving way to a sense of space and fluidity.

Your safe place is brought to life by the feelings and details you have been saving.

The softness of a cherished blanket.

The perfect deep blue of a peaceful night sky.

The security of a closed door.

The ease of a heartfelt laugh.

Allow your gathered inspirations to help you now.

Where is your safe place?

Is it a hidden cave carved from crystal?

A familiar attic room bathed in candlelight?

Or perhaps a vast,

Sunny expanse where you are entirely alone?

Is it in nature?

Or is it in a village or city?

Is it by water or trees or a garden?

Is it high above the earth?

Floating somewhere through space?

Or burrowed in a bunker beneath the ground?

Pause here for a long moment.

Feel the undeniable sense of absolute security.

This is your personal sanctuary.

You are the architect,

The guardian,

And the sole resident.

Nothing or no one can enter this place.

Without your express permission.

You are perfectly in charge.

You are perfectly secure.

Bring this space to life with detail.

What do you notice about the light in your safe place?

Is it a soft golden light of dawn?

The deep,

Calming blue of twilight?

Or perhaps the steady,

Non-judgmental brightness that allows you to see clearly?

Is it the amber glow of flickering flames?

Or the perfect warm lamp that makes you feel cozy?

Let that perfect light manifest here.

Setting the tone for feeling your best and most at home.

To feel the ground beneath you.

Is it warm,

Cushioning earth?

Cool,

Polished wood?

Or maybe the reassuring,

Deep pile of a rock?

Feel the complete support beneath your body.

The ground is steady,

And you are held.

As you remind yourself,

I am safely held.

What do you hear in your safe place?

Is it the perfect deep silence?

That requires no vigilance?

The quiet,

Steady sound of your own relaxed breathing?

Or maybe a beautiful,

Consistent,

Natural sound?

Like the slow,

Rhythmic melody of gentle waves,

Or rain,

Or snow?

Or maybe you hear music?

The songs that bring you back to yourself,

To make you feel less alone.

Whatever sound you hear is a sound that brings pure peace.

Your sense of security will now deepen as you invite in the feeling of connection.

The safe place is not just built of walls and light,

But of unwavering love and self-acceptance.

Within the sanctuary,

Are there relationships that offer you true comfort?

You don't need to visualize a person,

But perhaps you invite the feeling of being fully seen and accepted by someone who truly cares for you.

If you have a cherished pet,

Perhaps you feel the simple,

Unconditional love and acceptance they offer.

A love that asks nothing in return.

Allow that warm,

Non-judgmental presence to fill a quiet corner of your space.

And then,

There is you.

Your connection to yourself.

Because you are the greatest ally and friend that will ever come your way,

If you allow this to be.

And in this state of awareness,

You recognize the choices you have.

In a safe place,

You are reminded that you have the right to choose your rest,

Your boundaries,

And your peace.

Feel the power of your own sovereignty in this space.

It becomes unflappable,

As easy to guard as it is to take a sleepy breath.

And most importantly,

Invite in your highest self,

The wise part of you who knows what you need and deserve more than anyone in this life.

You are the only person who knows the key to this space.

So,

Ask yourself now,

What one thing does this safe place offer me that I need most tonight?

And find it magically comes to be,

As if it was just waiting to soothe you and serve you a night of healing and bone-deep rest.

Let the answer guide the final feeling of your safe place.

Allow that single,

Overarching feeling.

Be at peace,

Security,

Acceptance,

Our unconditional love to sink into your skin.

Take a long,

Slow breath.

Breathe in the essence of your safe place.

You are completely enveloped in the feelings you have created.

This is your deepest home,

And it's all yours to enjoy.

It's always with you,

No matter where you may go,

Or what may change in the world around you.

Take a long,

Slow breath.

Breathe in the essence of your safe place.

Allow that feeling,

That core feeling of security,

To leave the picture and settle deep inside your body.

Soothing your nervous system.

Notice where that feeling of being perfectly safe settles.

Maybe a warmth in your chest,

A comforting weight in your limbs,

Or a gentle,

Peaceful pulse in your core.

Locate that feeling and let it spread.

This energy of safety,

This knowledge of being cared for,

Is always here,

Always within you.

It is your inherent sanctuary.

With the next breath,

You find release and say once more,

I am safely held.

It becomes your lullaby.

I am safely held.

Allow your breathing to deepen now,

Letting go of any effort.

The feeling of your safe place is a quiet warmth in your center and a certainty that you are secure.

You are resting now.

Resting completely.

Knowing your nervous system is calm and you are fully protected from the inside out.

Your sleep is welcoming you now and you are safe to cross over into it.

As the mantra of peace wraps around you,

I am safely held.

You are protected.

You are supported.

You are at peace.

Sleep washes over you.

And you let go of my voice,

Remembering it,

Pulling back to the deep ocean.

Let your awareness recede.

You have found your sanctuary.

And now it is safe to truly let go.

Every breath is a wave.

Every exhale is a release.

As we move now into the deepest security of sleep.

Or continue on to the next transformative practice.

Safe to sleep.

Sometimes,

Even when our minds tell us we are safe,

There is a sense of unease on a deeper level.

This practice will help you let down your guard with compassion and understanding.

And tonight you may lovingly parent yourself in a way you have always deserved and always will.

While you cannot control the outside world,

You have control of how you care for yourself before bed.

Feel empowered to create a safe,

Beloved world in the sanctuary of your room and mind.

Embrace the sensations of feeling sound in your body as you find a cozy place where you may be uninterrupted and drift on the comforting waves of peace and solace that are rightfully yours.

It is completely natural to have fear at times,

Especially in times of uncertainty.

So be forgiving.

Be gentle with yourself.

Let go of all criticism and judgment,

And words and thoughts that dance in your mind and aim to steal your peace.

Put your attention toward feeling good about your choice to take this time to heal and relax before drifting to sleep.

Allow your mind to consider how good it is to finally feel safe to sleep.

Safe in your mind.

Safe in your body.

We'll light up the halls of this internal home and sanctuary with love,

Warmth,

And safety.

The darkest corners and shadows can be acknowledged and even honored.

They are part of the human experience.

And more specifically,

As you investigate within right now,

They are part of your experience.

I am not here to talk you out of your truths or experiences.

I am not here to deny that sometimes life is hard.

I am here to help you accept that they are just part of the equation,

And some are lingering a bit longer than they need to.

But rather than fight them,

You may thank your body for keeping you alert in times of need.

Rather than using any energy to resist parts of yourself,

You may accept them,

Nurture them,

And give them room to transform into peace.

The more that you clear the way,

The more you have capacity to focus your attention on what brings you solace and even joy.

Because right now,

You are okay.

You are your best advocate and ally in this life.

You know yourself better than anyone else.

And every moment gives an opportunity to learn something new.

Your experiences are uniquely yours and bring deep wisdom about what you need.

And every feeling and sensation to pop up in your body is there to guide you,

Protect you,

And awaken you to your intuition.

So trust yourself infinitely right now.

All the answers you seek may be found within.

As you welcome this moment,

It is safe to sleep.

Right now,

Let absolutely everything go with an exaggerated,

Even blissful sigh.

Release the weight of the world.

The weight of your thoughts.

The weight of things you didn't even know you were carrying.

Just release.

Let your body become slack and heavy.

Your energy is focused on feeling good within.

Take in a deep,

Healing breath.

And guide the air to the deepest parts of your belly.

Each breath is like a gentle ocean wave in summer.

Warm,

Calming.

Open your mouth and you may yawn.

Let your body know it's okay to get ready for sleep.

And then sigh.

In one breath,

You may release the heaviness of the world.

The heaviness of life.

It doesn't serve you right now.

This is a time for being full of hope and promise.

As you start off on the path that will ultimately lead to your dreaming life.

Take in one more conscious breath.

Sip in even more air than your last breath.

Feel the lightness in your body as you expand.

When you are full of this light and freeing air,

Open your mouth and yawn.

Fake it and find it soon becomes real.

And make a sound as you sigh and let go.

Any tension or holding in your body is now noticed and released with a sigh.

At any point,

If you find your mind is drifting,

A very natural thing for minds to do,

You may try the cycle again.

To breathe in deeply and yawn and sigh without judgment.

In a way,

Your body is letting your mind know that it's okay to stand down.

It's okay to let it all out.

You're safe with me here.

You are safe in your special place for rest.

Drop your shoulders down from your ears.

Release your jaw.

Find space in your joints as your limbs fall to your sides.

And as you go deeper into a state of relaxation,

You celebrate the simple fact that all you need to care about now is relaxing and feeling good.

Doesn't it feel so good to be safe to sleep?

The more often you hear the words safe to sleep throughout this practice,

The deeper you will feel them in your body.

Your body is the first messenger sometimes,

And you may feel things even before your cognitive mind has processed what you are experiencing.

Consider having a gut reaction.

Your body has an innate wisdom.

And we're going to delve deeper into an investigation of what is going on in your body.

Once more,

As an observer,

Without judgment,

Or perhaps even like a coy detective.

Your body is your sacred home.

And as the keeper of this home,

It is your right and freedom to clear out things that do not serve your sense of safety and peace.

Each new breath is another opportunity to send to your body the message that you are okay.

Right now,

The most basic needs are being met.

It is not your responsibility to be a keeper of thoughts and feelings that hold you back and make you feel anything safe,

Comforted,

And at ease at bedtime.

You are healing.

It is a process.

It is not perfect.

It may be messier than you hoped.

It will ebb and flow throughout your life as you are faced with new challenges and changes.

Focus on the dials that you can control within the control center of your mind.

Focus on turning up the knobs that control peace,

Easy breathing,

A sense of safety,

And feeling good.

Turn up the volume to soothing sensations that will guide you on a voyage to a landscape of sleep and dreams.

When stressed,

You try to move forward to peace but may feel stuck.

It is similar to trying to drive in a car to someplace new with an emergency brake on.

But now that you are fully tuned in,

Aware of your body and thoughts,

You create a gentle shift with profoundly healing consequences.

Imagine yourself finding the emergency brake in you.

It is quite possible you didn't even know it was engaged.

Find that place of tension,

A part of you that may often bring heavy resistance,

Making things harder than they have to be.

Visualize the sound and feeling of that emergency brake.

Disengaging with a satisfying click and whoosh.

Feel the immediate surge of effortless motion,

The quiet glide,

The release of all that unseen resistance.

Sometimes we are so used to carrying the heaviness of life,

Dealing with the drag of resistance,

That we forget how it feels to be truly free.

Now,

You are free.

Light.

Agile.

Able to move to expansive places in your mind.

Free of gravity and abundant with softness.

And grace.

Consider how it feels to embrace the acceptance of the security you now feel.

There is safety in acceptance.

Accept that right now,

All that's required of you is to share the same love and softness you'd offer a dear friend to yourself.

There's no need to be hard on yourself.

You don't need to create,

Do,

Overthink,

Or solve anything now.

You may simply be.

That is enough.

Take up all the space you deserve.

And relish it.

Feel safe in it.

Know you are exactly where you're meant to be.

Accept yourself.

Accept this precious moment.

Accept the warm feeling and deep release.

And you say to yourself,

I am safe.

I am safe to sleep.

And as you relax,

Reflect on what brings you security and peace.

Perhaps it's the gentle warmth of your most cherished blanket.

Carrying a sense of comfort and home.

Or a quiet,

Encouraging thought from someone you look up to,

Whispering calm.

Maybe it's the soft,

Reassuring sensation of fingers lightly tracing your scalp.

A tender reminder of care.

A soft encouragement to know that you are safe to sleep.

Snuggled up wherever you are.

You are wrapped in a cocoon of safety.

Hug your arms around your body.

And feel your own warm embrace.

Feel the safety you provide for yourself.

By showing up for your needs.

For rest and peace.

Your inner voice,

Deep within,

Ushers these words.

You are protected.

You are safe.

It feels so good to know you are safe.

Safe to sleep.

When you become still and quiet,

A protective,

Nurturing voice comes center stage.

This voice is your beacon of light.

It tells you beyond all doubt.

You've got this.

You are able to handle things that come your way.

Stillness may be found in the eye of a storm.

And in your very center,

You find the same place of stillness and peace.

And in this quietude,

This special sanctuary within,

You can connect with a time in your life when you truly felt safe.

It may be a time that happened or one you've imagined and longed for.

But the body does not know the difference as you visualize.

Dredging up these deliciously soothing feelings of safety and comfort.

Explore how safe this idea makes you feel.

It proves it's both possible and easy to connect with your stored sense of safety and self-regulate.

You get to remind yourself that it is all going to be okay.

And okay is not perfect.

Okay is not always ideal.

But it's a foundation for good.

It's the seed that can blossom into something amazing.

As you meet yourself where you are.

And nurture where you wish to be.

And this guiding love within you reminds you that you are strong.

Strength avails itself in magical and expected ways.

Strength is your inner voice guiding you.

Strength is trying.

Strength is showing up for yourself.

Strength is self-care.

Strength is knowing when you need to step down,

Unplug,

And feel safe in your resilient body.

Strength is nurtured in sleep.

Strength is in the restorative hours when you surrender and drift into your dreamscape.

When you at last feel safe to sleep.

And as you come deeper and deeper into this well of nurturing,

Love,

And quiet,

Let's enjoy a scan of your body from head to toe.

When your nervous system is unregulated,

Nerves can feel frayed,

And electric energy may reverberate throughout your body.

It's okay to feel this way.

It's a natural response.

Now,

Let's tend to your nerves.

Visualize a cool,

Soothing blue liquid beginning at the crown of your head,

Gently cascading over your body.

Feel it flow down your scalp.

Across your forehead.

Softening your eyes and jaw.

It continues down your neck and shoulders,

Easing any tension.

This healing liquid glides over your arms and hands.

Bringing a sense of relief to every fingertip.

Down your chest and back it flows,

Bringing waves of comfort,

Cooling,

Smoothing.

As it travels,

It soothes your nerves like a comforting balm.

Over your hips,

Legs,

And feet.

The soothing blue liquid tidies and repairs any frayed edges of your nerves.

Feel it quiet the electric energy,

Replacing it with tranquil stillness.

This healing tide of sparkling blue liquid doesn't just soothe.

It gently sweeps away any disruptive thoughts,

Carrying them effortlessly out to sea.

You succumb to the feeling like a refreshing dip in a lukewarm aquamarine tidal pool.

Tucked within a safe beach cove.

Protected from the vast ocean.

Protected from the outside world.

You float and drift.

You help yourself align with a feeling of safety.

Grateful for your body's ability and your conscious efforts to self-heal.

The sea of blues and soothing,

Cooling,

Undulating waves renew you.

And it's so comforting to feel this deeply safe to sleep.

Embrace fluidity and gentle,

Graceful movement.

Your mind shuffles through welcoming feelings and visualizations that bring you peace.

Imagine a nurturing figure slowly approaching,

Coming to you.

And when this figure gets close enough,

You soon recognize.

This is the healed,

Regulated,

Calm and resilient version of you.

The version of you that knows how to care for you better than any other soul could.

This tender version of you gently places a hand on your face,

Embracing your ear with a whisper.

Nothing is going to harm you.

I am looking out for you.

You are protected.

You are safe.

Receive these words with absolute trust.

Without question or concern.

Allowing my voice to fade into the background as you welcome the waves of sleep.

Offering a gentle touch.

Gliding over you.

With more loving persistence.

And you give in to these delightful,

Calming waves of slumber.

Drifting deeper into a feeling of absolute security.

As you are now safe to sleep.

The world has become very small.

Very warm.

There's nothing left to hold on to.

And if you can still hear me,

Know that we are entering the final oasis.

The sounds are fading as you approach the soft edges of slumber.

Everything is becoming quiet.

So very quiet.

Come along for a sleepy journey to a place where all is quiet.

Allow the sweet silence you discover in a pristine field of snow on a winter night to help you find silence within.

You deserve to snuggle up and draw inward,

Finding the deepest comfort in the sanctuary of your mind before you drift asleep.

Trust that you have come to the right place.

And you are empowered to personalize this experience as it unfolds.

Feel a sense of freedom so your imagination may come to life.

Serving you with soothing and dreamy imagery that helps shift your focus towards calming thoughts as you approach the bridge to sleep.

You've entered a sanctuary that is free of rules.

And you may choose what's best for you,

As only you know how to do.

I am just here to help ease you along.

Settle into the knowledge that you get to inhabit your own inner stillness whenever you like.

Once you envision this place within,

No one may access it but you.

It's a sacred haven.

Where you may rest,

Recover,

And reimagine.

It's a truly magical space.

Open and vast,

Yet homey and comforting.

In tonight's visualization,

You may draw upon the pure silence of a snow-covered world.

To craft a place that is entirely and profoundly quiet.

Abandon expectations and surrender to the flow of each breath,

Of each word,

And each moment.

At any point,

You may let go of my voice and drift into your sleep-scape.

As you settle,

Get as comfortable as you can and take your time.

Find physical stillness when everything feels supported and tended to.

It's okay for feelings of restlessness or discomfort to surface.

When we try to resist something,

It often persists.

I encourage you to acknowledge any feeling or intrusive thought that surfaces.

Maybe investigate it,

Like you would a lacy snowflake captured in the moonlight.

And after you give it the little attention it's trying to demand,

You may release it into the night.

Allow it to drift on the breeze of your breath,

Deepening your sense of empowerment and serenity.

Should your mind wander from this feeling of calm,

You may say to yourself,

All is quiet.

These words bring you back to the present moment,

To the deep stillness you are seeking.

Whenever you hear or repeat these words,

Your nervous system settles and your body relaxes.

Give it a go and see how you feel.

All is quiet.

Now feel the heavy support of whatever it is you lie upon.

Notice the weight of your body,

The gentle pull of gravity as all of you is being completely supported.

You no longer need to hold yourself up.

Enjoy this break you've earned.

Allow your breath to become slow and deep as you welcome the breath of perfect rest.

Now let's use a series of sensory breaths,

Drawing on the beautiful stillness of the snowy scene to help regulate your nervous system and find a little clarity.

In your mind's eye,

You are standing in the middle of a vast frozen field.

The air is crystal clear,

Sharp and clean.

There is a faint invigorating scent of fresh snow,

A smell that signals purity and profound silence.

Without a sigh,

Clearing the air to make room for openness and stillness.

Inhale deeply and slowly,

Drawing in that invigorating crystal clear air.

Feel it expand your chest,

Clean and cool,

Tinged with the scent of fresh snow.

Hold it for just a moment and as you exhale,

Release all your lingering concerns and surface restlessness in a visible silvery white cloud of condensation.

Watch this cloud drift away into the cold,

Silent air,

Dissolving instantly into the vast,

Dark sky.

Let go completely.

Inhale again,

Slowly and smoothly,

Inviting the feeling of pristine clarity into your being.

With this deep breath,

You welcome the peace of the still,

Quiet night.

As you reach the peak of your inhalation,

Feel a slight widening in your throat and jaw,

Perhaps allowing a soft,

Natural yawn to unfold.

And then,

Let go with a long,

Quiet sigh,

Releasing any resistance to deep rest.

Watch the silvery cloud of your exhale fade away.

Inhale one final,

Intentional breath,

Noticing how the cold air feels like liquid stillness flowing into every cell.

It perfectly warms in your nose.

At the top of this breath,

Allow your head and neck to be utterly quiet and still,

And then sigh it all away,

Surrendering completely to the moment.

Feel your muscles melting slightly as you whisper,

All is quiet.

Feel your breath take on the delicate rhythm of a sleepy,

Relaxed dreamer with a healing imagination.

Your conscious mind no longer needs to be concerned with your breath as your body takes over from here.

Sense your mind drifting,

Open to the idea that there is a special place inside of you.

An inner sanctuary that has always been waiting.

This is a place of absolute and unconditional quiet.

It's called the deep quiet.

It is a place that is only accessible to you.

It is perfect,

Exactly as you need it to be.

And it is safe from all intrusion.

It's even safe from any disruptions or resistance that you may sometimes create,

As it's hard to let go of old patterns and thought processes.

But tonight,

You'll find it's getting easier,

A little bit at a time.

And all those little bits add up to such profound adjustments that bring peace and stillness.

And as you access this deep,

Quiet within,

Only you know how to enter.

You are fully empowered to make this decision.

You are creating a quiet entry that brings a sense of hope and ease.

You can even feel your lips softening into a spontaneous smile as you approach the entry to the deep,

Quiet.

Perhaps you see a gentle,

Illuminated path leading away from the bed and into a moonlit field.

The soft light reflects off the deep snow,

Creating a pearly,

Prismatic glow where light hits the tiny ice crystals.

Take the time to explore and prepare.

Sense the smell of that fresh,

Clean air.

The feeling of the deep silence on your skin.

The ease of your breath and the gentle,

Blissful anticipation that builds as you approach.

This is your gateway.

There is no rush to get there.

And you enjoy each step.

Hovering above the ground with a sense of lightness before each foot lands with a sense of grounding and support.

Simply enjoy the smallest of details that all work together to remind you of this precious thought once more.

All is quiet.

Step through the portal to peace now.

A deep navy blue expanse with swirling squalls of white formed by stars or snow.

Feel the inviting tug at your heart center the sudden ease in your facial muscles as you enter your inner deep quiet.

Simply allow this space to form around you.

You don't have to strain or force an image.

Just let your mind be the guide.

Showing you exactly what absolute stillness feels like.

You draw on all the peace you have ever known.

All the quiet comfort you have ever received.

All the possibilities you hold.

Filed away in the library of serenity in your mind.

Throughout the span of your life,

You have been subconsciously collecting mementos,

Images,

Ideas,

And dreams of what deep peace and quietude look like to you.

Some of these things may not have happened at all,

But maybe your mind still conjured them through storytelling.

Daydreams,

Hopes,

Or silent getaways.

And when you allow your imagination to flesh out the details of these beautiful escapes,

They start to feel so very real in your body.

Sense the shift within.

The bubbling warmth of comfort and safety.

And perhaps even a quiet glee that you get to be in your cozy spot.

Feeling the sense of belonging radiating throughout your skin.

Going deeper into your nerves and muscles.

Finding its way to your core.

As you enter the deep quiet,

You find that the world beyond is an endless,

Silent expanse of snow.

You are standing in the middle of the field,

A place of utter peace.

The snow covers everything in a perfect crystalline frosting.

Small hills rolling in shimmering white waves.

It is incredibly deep,

Unbroken,

And it shimmers with a prismatic,

Pearly moonlight.

As the moon and dark sky scatter it into every known shade of blue and silver.

And yet,

Despite the cold of winter,

You feel utterly and profoundly warm and toasty throughout.

The external world has a refreshing chill that you can tap into when you like.

But mainly,

You experience a warmth born from deep,

Inner stillness.

This warmth wraps around you like an invisible,

Insulating blanket of peace.

You are secure and supported here,

In this vast,

Quiet space.

This warmth is brought to life by the feelings and details you have been collecting.

The exquisite quietude.

The soft,

Clean scent of the air.

And the absolute knowledge that you are secure here.

Gazing up at the sky,

Feel the vastness of the quiet night.

The atmosphere here is limitless.

There is no ceiling for your thoughts.

Yet the silence itself prevents them from racing.

All is quiet.

Notice the deep,

Calming blue of the infinite sky.

Allowing its depth to pull your gaze further into rest.

The sheer immensity of the space around you dwarfs any lingering concern.

It brings a sense of awe.

As every worry is seemingly small and insignificant against this tranquil canvas.

You are able to truly sense the deep quiet.

The snow completely absorbs all sound.

Softening the world to a state of absolute calm.

Any distant sounds,

Any lingering thoughts are muffled and gently muted by the silence.

Allow yourself to breathe in the immensity of this peace.

And even as you breathe,

The world stays so silent.

It's a quiet so profound.

You can physically feel the difference in your ears.

The silence is its own lullaby.

And in your solitude,

You feel your power to transform your life.

Your experiences.

Your dreamscape.

As you stand still,

Taking in the profound silence.

You notice a subtle,

Warm reflection on the snow.

A short distance away.

It is an orange gold light,

Beckoning you with its warm,

Saturated hues.

Follow this gentle light.

You find that it spills from a window of a small,

Perfect refuge.

Built entirely for you.

A haven of your own design.

It stands alone in the field.

A beacon of warmth amidst the limitless quiet.

You notice the design.

Everything is perfectly tailored to fit your preferences and style.

A sanctuary in the quiet.

You follow the light and step inside.

You are immediately enveloped in the warmth of a gentle,

Crackling fire.

This is where you can truly rest.

You move toward the fire and find your perfect spot.

A tub of fluffy rug.

A plush,

Cozy bed.

Or a deep,

Velvety sofa.

Snuggle in,

Pulling a thick,

Soft blanket around your shoulders.

Feeling the deep support beneath you.

You are now supremely warm and utterly protected.

Gazing out at the silent,

Falling snow.

And the deep gradient from blue to black in the sky.

Notice how a soft blanket can soothe and protect you from everything.

You get lost in the coziness.

As sleepy waves arrive,

Making your eyes become heavy and tired.

They draw you inward as you scan your body.

You notice how your physical form aligns with the quiet you have found outside.

Feel the heavy support of your chosen place for respite beneath you.

You notice the weight of your head resting softly.

Allow your entire scalp to relax.

Let the tiny muscles around your eyes soften,

Trusting the darkness and the quiet.

Let your jaw unclench,

Allowing the peaceful silence to settle deep within your face.

Allow your shoulders to sink deeply into comfort and rest.

Feel the muscles in your neck softening.

Imagine the tension there dissolving into the warm air.

You become as formless and quiet as the gentle crackle of the fire behind you.

All is quiet.

Notice the long line of your spine.

With every breath,

Your back releases its hold,

Resting more fully.

Each vertebra settling into the deep,

Soft support beneath you.

Allow yourself to surrender its entire weight.

Sinking just a little deeper into the blanket and the cushion.

The profound quiet of the field moves down your arms,

Through your elbows,

Wrist,

And into your hands and fingertips.

Your hands,

Which have been so busy all day,

Are now utterly passive.

Utterly still.

Now go a little deeper.

Shift your focus beneath the skin.

Imagine your nervous system settling down from any lingering state of high alert.

Visualize the gentle,

Continuous snowfall outside the window.

As each snowflake lands silently on the ground,

Imagine a tiny,

Corresponding nerve fiber in your body settling down,

Letting go,

Finding its perfect stillness.

Imagine a fine,

Cooling mist of peace settling over your brow,

Your temples,

And your jaw.

With every snowflake that lands,

Tension dissipates.

Let this wave of quiet move through your neck and into your shoulders.

The thick blanket of snow is holding the landscape outside.

The inner stillness is holding you.

Now,

Trust the support.

The stillness moves into your hips and legs.

Heavy and still.

Feel the deep support beneath the largest parts of your body.

Sinking just a little deeper with every breath.

And finally,

Bring your awareness to your feet and toes.

Completely passive and at rest.

Every visible and invisible part of you is secure and held.

Quieted by the warmth of your inner peace and the deep silence of the snow.

Gazing out at the vastness of the landscape,

You once more feel a profound sense of awe.

The deep,

Calming blue of the midnight sky pulls you further into rest.

Let this perfect light manifest here,

Setting the tone for feeling your best and most at home.

You are completely enveloped in the feelings you have created.

This is your deepest home.

And it's all yours to enjoy.

It's always with you,

No matter where you may go,

Or what may change around you.

Take a long,

Slow breath now.

Breathing in the essence of your deep quiet.

Allow that feeling,

The core feeling of stillness,

To leave a picture of the sanctuary as it settles deep inside your body.

This energy of stillness.

This knowledge of being cared for is always here,

Always within you.

With every slow exhale,

You find release.

And say once more,

It becomes your lullaby.

And outside the window,

The snow is falling so thickly now that you cannot see the fields.

You cannot see the sky.

You cannot see the edges of the world.

Everything is now a continuous,

Clean,

Unbroken white.

This is the clean slate.

The falling snow represents the gentle erasure of all the things that have cluttered and looped in your mind.

And each pearly white flake that descends is wiping the slate clean.

Visualize the snow washing your mind with quiet.

It's bathed in this soft white light of stillness.

Tonight offers a chance to begin again.

The past is quieted,

Absorbed by the snow.

The future is unwritten.

The waves of sleep come in more intently,

Unushering you to slumber.

The beautiful,

Sparkling images of the snow soften and blur.

It's safe to rest now.

It's safe to simply exist in the quiet.

As you drift into a state between waking and sleeping,

Approach the dreamy edges where consciousness and sleep blur.

Comfortable.

Peaceful.

Every breath is easy.

Every moment is quiet.

Every part of you is being cared for.

You are still.

You are quiet.

All is quiet.

Sleep washes over you,

And the world waits patiently until you are ready.

You are safe.

It is time to regulate your body and release any anxiety or fear as you embark on a healing journey towards sleep.

You deserve to feel nurtured and let your guard down.

While you cannot control the outside world,

You have control of how you care for yourself before bed.

You have the power to create a safe and enjoyable setting in the sanctuary of your room and mind.

You deserve to feel sound in your body.

So find a cozy place where you may be uninterrupted and drift on the comforting waves of peace and solace that are rightfully yours.

It's time to dream away.

I would like to welcome you to Michelle's Meditation Sanctuary.

I am Michelle and hope you feel comfortable in the sanctuary that we will create together.

When you listen,

Think of me as a gentle guide that reminds you of the strongest,

Most loving and nurturing parts of yourself.

I will help you turn your attention to kindness and hope and silence any thoughts of doubt and concern that may be keeping you up.

Someone once said,

If you don't like something,

Just take away its only power,

Your attention.

It is completely natural to feel afraid,

Especially in uncertain times.

So be forgiving.

Be gentle with yourself.

Let go of all criticism and judgment and words that dance in your mind and steal your peace.

Put your attention towards feeling good about your choice to take this time to heal and relax before drifting to sleep.

Maya Angelou once expressed,

The ache for home lives in all of us.

The safe place where we can go as we are and not be questioned.

On this journey,

We will light up the halls of this internal home and sanctuary with love,

Warmth,

And safety.

The darkest corners and shadows can be acknowledged and honored.

They are part of the human experience and you may thank them and release them.

They exist so that you can experience the light and good in being alive.

Rather than fight any part of yourself,

You may accept it,

Nurture it,

And give it room to transform into peace.

And when you do,

You have the capacity to focus your attention on what brings you solace and peace.

Ignoring does not work.

Our bodies are smart and want us to acknowledge every signal they send.

So acknowledge each signal,

Then release it.

You are safe,

You are okay,

You are your best advocate and ally in this life.

You know yourself better than anyone else.

And your experiences are uniquely yours and bring deep wisdom about what you need.

And every feeling and sensation that arises in your body is there to guide you,

Protect you,

And awaken you to your intuition.

So trust yourself infinitely.

All the answers you seek may be found within.

And right now,

Let absolutely everything go with an exaggerated blissful sigh.

Release the weight of the world.

The weight of your thoughts.

The weight of things you didn't even know you were carrying.

Just release it all.

Let your body become slack and heavy.

If someone were to raise your hand or arm,

It would immediately surrender to gravity.

Your energy is focused on feeling good within.

Take in a deep,

Healing breath and guide the air to the deepest parts of your belly.

Each breath is like a gentle ocean wave in summer.

Warm,

Calming.

Open your mouth and yawn.

Let your body know it's okay to get ready for sleep.

And sigh.

In one breath,

You may release the heaviness of the world.

The heaviness of life.

It doesn't serve you.

This is a time for being full of hope and promise as you embark on the path towards your dreaming life.

Take in one more conscious breath.

Sip in even more air than your last breath.

Feel lightness in your body as you expand.

When you are full of this light and freeing air,

Open your mouth and yawn.

Make a sound if it feels good.

Sigh.

Let go.

Any tension or holding in your body is noticed and released with a sigh.

At any point,

If you find your mind is drifting,

A very natural thing for minds to do,

You may try this cycle again.

To breathe deeply and yawn and sigh without judgment.

It's okay to let it all out.

You're safe with me.

You're safe with yourself.

You are safe in your special place for rest.

So drop your shoulders down from your ears.

Release your jaw.

Find space in your joints as your limbs fall to your sides.

And as you go deeper into a state of relaxation,

You celebrate that all you need to care about now is relaxing and feeling good.

That is your only job.

The more often that you hear the words,

You are safe.

Throughout this practice,

The deeper you will feel them in your body.

Your body is the first messenger before even your cognitive mind has processed what you are experiencing.

Your body has an innate wisdom and at times reacts before your conscious mind is hip to what is going on.

We are going to delve deeper into an investigation of what is going on in your body.

It is your sacred home.

And as keeper of this home,

It is your right and freedom to clear out things that do not serve your sense of safety and peace.

Each new breath is another opportunity to send peace to your body.

To send the message that you are okay.

Right now your basic needs are being met.

It is not your responsibility to be a keeper of thoughts and feelings that hold you back and make you feel anything but safe,

Positive and relaxed.

You are healing.

It is a process.

It is not perfect.

It may be messier than you hoped.

It will ebb and flow throughout your life as you are faced with new challenges and changes.

Especially at this point in time.

A lot is changing beyond our control.

But you need not worry about that.

Focus on the dials you can control.

Focus on turning up the knobs that control the volume of peace,

Easy breathing,

Safety and feeling good.

Turn up the volume to soothing sensations that will guide you on a voyage to a landscape of sleep and good dreams.

Visualize opening the gates of a levee as it releases a reservoir of water out into the sea.

Imagine this reservoir of water contains all the thoughts and concerns that aren't serving your needs right now.

Your anxiety,

Your stress,

Your unwanted concerns become tiny bubbles that float away in the flowing water.

When you let them go,

These thoughts and concerns you do not desire merge with something great and expansive beyond you.

Should any remain throughout this listen and pop up unexpectedly,

Send them to sea in silvery blue air bubbles that go with the tide.

Watch them become smaller and smaller until they disappear.

Because you are safe.

You are cared for.

Your needs matter.

There is safety in acceptance.

Eckhart Tolle says acceptance means,

For now this is what this situation,

This moment requires me to do.

And so I do it willingly.

Except that right now,

All that is required of you is to share the same love and softness that you would offer to a dear friend,

To yourself.

It's not always easy to be tender with yourself.

From childhood,

We have been conditioned to react to expectations that may not be our own.

There is no need to ever be hard on yourself.

You do not need to create or do or think or solve anything right now.

You may simply be.

That is enough.

You may take up all the space that you deserve and relish it.

Feel safe in it.

Know that you are exactly where you are meant to be.

Accept yourself.

Accept this precious moment.

Accept the warm feeling and deep release when you say to yourself,

I am.

And as you relax,

Reflect on things in this life that give you a sense of security and peace.

We all have individual and universal experiences that may conjure feelings of being safe.

A downy blanket that is freshly taken out of the dryer,

Still warm to the touch as you inhale the soft,

Clean linen.

A trusted hand brushing behind your ear,

Accompanied by an encouraging voice that says,

It will be okay.

Even if you don't have all the answers right now,

This peace can come in a welcome,

Strong hug from someone you trust.

Snuggled in your bed,

You are wrapped in a cocoon of blankets and safety.

You may hug your arms around your body and feel your own warm embrace as you realize that you are safe.

Imagine the warm feeling of sunlight on your skin as you look out onto a placid lake.

Feel the safety of a fire in a cozy cabin in winter as snow falls outside.

Feel the safety that you provide for yourself.

By showing up for yourself and tending to your needs for rest and peace.

Your inner voice,

Deep within,

Contains wisdom and ushers in these words,

You are safe.

When you become still and quiet,

This protective,

Nurturing voice comes center stage.

This voice is your beacon of light on the darkest of nights and during the most unpredictable times.

It tells you that beyond all doubts,

You have got this.

You are able to handle the things that come your way.

You are doing so well.

And you are safe.

Because even in the eye of a storm,

There is stillness.

And you are capable of connecting with this deep sense of stillness and a sensation of being grounded.

You are doing it right now.

On your own,

Imagine a setting or experience or object from your personal database of beloved moments where you felt safe.

The first to come to mind.

Perhaps there were people in the setting who helped soothe you,

Who instilled trust.

Or a pet,

Or a garden,

Or a special toy or blanket,

Or an article of clothing.

It could be a familiar smell that brings peace and warmth.

Perhaps there is a song or saying that still brings you a sense of safety and feeling that you're not alone and it's all okay.

Take this moment and truly enjoy how safe this idea or ideas make you feel.

This memory serves as proof it is possible to connect with your stored sense of safety and feeling regulated.

And this proof consoles your nervous system and reminds you that it's all going to be alright.

Even when life does not play out how you would like or the way you imagined,

There will be surprises.

There will be moments you would do anything to wish away.

But they will pass.

Nothing lasts forever.

And they will be replaced with moments that bring you joy and deep appreciation.

These moments will verify that you are resilient.

You are strong.

Strength may not manifest in the ways you expected.

Strength exists in vulnerability,

In connecting with feelings that your body uses as messages to keep you safe.

Strength is your inner voice that acts as the compass that guides you in times of doubt.

Strength is trying.

Strength is surrendering.

Strength is showing up for yourself.

Strength is self-care.

Strength is knowing when you need to step down,

To unplug,

And to feel safe in your resilient body.

Strength is nurtured by sleep.

In the restorative hours where you surrender all control and drift into your dreamscape.

When our nervous system is unregulated,

We may experience inflammation or feel electric impulses as if our nerves are frayed like tattered ropes.

But as you continue to settle and find peace,

Imagine the wave of each breath in your body is sending molecules of oxygen to all parts of your body with a single message.

It's time to stand down.

The message is received near and far.

It is okay to surrender.

You are safe.

And like a cool,

Soothing liquid that cascades over your body,

You feel an easing.

You succumb to the feeling like a refreshing dip in a lukewarm,

Aquamarine tidal pool tucked within a safe beach cove.

Protected from the vast ocean.

You float and drift,

Surrounded by coral reefs and ebony rocks.

The inside of you is now as tranquil and gentle as the water in a cove.

Free of gravity,

You float.

You drift.

Safety is a song that puts out the sparks of fear that sometimes travel through your nerves.

You imagine the soft hiss that comes before the coolness flows in like a soothing balm.

Tidying up and repairing.

Helping you to align and feel safe and grateful for your ability to self-heal.

Sparkling blue water renews you.

And as you drift through feelings and visualizations that bring you peace,

You imagine a nurturing person that comes in a time of need.

They gently place a soft hand on your face.

And a whisper through soft lips hovers over your ear to say,

Nothing is going to harm you.

You are protected.

You are safe.

Deep down,

You know you are not the only one that needs reassurance.

Everyone feels this way at times.

Especially now.

And it's okay.

We share a connection to all the souls that have ridden the waves of a human experience and have found ways to comfort themselves in moments of fear.

These moments always pass by.

Throughout thousands of years,

They are but specks of dust that sparkle and drift through a beautiful world.

Challenging times do not last forever.

And in their wake,

They grant you the gift of growth and resilience.

They awaken you to strengths you did not know you had.

The strengths that were within you all along and just needed to be called upon.

There are moments in the timeline of your life when you may be overwhelmed more than any other time before.

And it may feel like too much.

But when this happens,

You are empowered to create the pauses between these times.

Daily challenges at bedtime.

Sleep is your respite.

And every night you may take advantage of this time to feel safe.

You need not solve the unsolvable.

Answers reveal themselves in time.

You need not recount or rehash what is already done.

The present is yours for healing.

For soothing.

For accepting.

You are doing so well.

Feel your life force.

It travels from head to toe.

Through arteries and veins.

Through nerves and muscles.

The flow of energy continues to keep you here with unlimited possibilities.

Your heart continues to beat.

Your breath continues to ebb and flow.

Your nervous system continues to operate and give you life.

So that you may settle down and surrender to sleep.

Your worries and the external uncertainties are not part of you.

They are not part of your control.

They exist outside of you.

Whether or not you give them your attention.

But your attention is fully yours to control.

So is your perspective.

And so you may always choose to trust.

To trust yourself.

To trust that this will pass.

To trust that you are safe.

Einstein believed the biggest decision one makes in this life is to choose whether the universe is hostile or kind.

Imagine you see these two choices on the backs of your eyelids.

And you choose the word kind.

You choose for it to block out the word hostile.

It expands in a bold font.

Kind drifts towards you.

Note how safe your body becomes when you choose kind.

And when you choose kind,

When you choose safe,

Your mind will automatically gravitate towards experiences and memories.

That are safe and kind.

You will experience a heightened awareness of all that is sound and all that is good.

This simple choice has a rippling effect that surpasses this moment.

Because the more safe you feel,

The more protective you will be of the safety.

So be at peace now and relax in your physical body.

Notice how different you feel now from when we first began.

Breathe in and breathe out.

If you are drifting above your body,

You would recognize the peace that can be found on your face.

You would recognize the waves of serenity that flow through your body.

Knowing that you are safe.

Overflowing with love and appreciation for all the mechanisms of your physical body that keep you informed and keep you safe.

Sometimes the wires may get crossed and you may find yourself in fight or flight.

But it takes only a moment to become aware.

To accept what is happening.

To let your body know that you are completely in tune with all that is happening inside of you and deep within.

And now is the time for winding down.

For drifting like falling blossoms on a spring breeze.

Like celestial snowflakes dropping out of a silver-gray sky.

Like a white feather falling on a summery field of wildflowers.

Like a golden leaf falling from a mighty oak tree onto a kaleidoscope of fallen leaves.

Change is a normal part of nature.

So is letting go,

Acceptance,

Patience and trust.

Imagine what it is like to float on a breeze,

As carefree as a petal or a snowflake.

How good it feels to drift slowly down,

Down,

Down.

Perhaps this drifting varies.

Down and then up a bit.

Before falling closer to the velvety earth.

Softly landing,

You feel grounded,

You feel safe.

And feeling grounded in this moment as you lie down on the earth.

Imagine looking at an expansive sky.

And acknowledging how small you are in the span of all things.

You are a tiny piece that is part of something bigger,

Greater and infinite.

The universe supports you.

It is around you.

It is within you.

You feel the breeze carry you,

Pulsing,

Massaging you from head to toe.

Ushering feelings of peace,

Of safety.

You feel self-assured and confident.

You enjoy contentment and deep inner peace.

And as you lie down on the earth,

You are in a season that most appeals to you.

You rise up slowly,

Gracefully and stand.

You discover a path that winds beneath a night sky,

At the illumination of a silvery moon.

The air temperature is one that you most enjoy.

Safe and led by your intuition,

You walk towards the path.

It circles round and round.

Each foot rises above the solid earth as if floating in the air.

It reconnects with the firm ground and gives you something solid to trust.

You find all things in this moment that you may trust,

That give you security.

You trust the air around you,

That provides you with oxygen and life.

The air that spreads the message as it travels through your body.

That you are safe.

That you are alive and well.

It calms you.

It helps you surrender.

You feel the gentle breeze on your skin.

A soft embrace that reminds you of being wrapped in a loving hug.

You follow your intuition,

Round and round this winding path.

Your mind is silent as you wander with pure instinct.

It is like floating through a dream with the utmost trust in yourself.

And in the kind universe that has given you life.

That has supported your resilience.

And you inhale and exhale.

Stepping down a path of steps formed by stones that naturally jut out of the sweet earth.

Two.

Going deeper and deeper down.

Inhaling and exhaling.

Deeply at peace.

Surrendering to the serenity that surrounds you.

To the serenity within.

The feeling of safety.

The feeling of trust.

You find yourself back in the sanctuary of your room.

Surrendering to the waves of sleep that called to you with a promise of dreams and a time to restore yourself.

You have earned this.

You deeply appreciate the call to sleep.

Everything about this moment is soft.

Your pillows.

Deep.

You will remember this sensation.

And throughout your waking life,

You are always free to take a moment and step aside and breathe.

And when you do,

You may come back to this sensation of peace and stillness.

You may close your eyes to remember that you are safe.

In the safety.

In the serenity.

In this moment of bliss.

You are free to cross the special bridge into your dreaming life.

This is a sacred time that comes each and every day.

No matter what variables may shift.

Where you may drift and surrender to deep sleep and the healing and empowering dreams that await you.

You may go across this bridge as you float through the misty air.

The transition between worlds is ethereal and seamless.

You go deeper and deeper down towards sleep.

You let go of my voice as you welcome the deep peace that calls to you.

You let go towards dreams that show the acceptance you have of being okay.

You are doing so well.

You are doing all you need to do.

And as you feel safe.

Tomorrow may come easier and lead you to another night of sleep and feeling safe.

For now,

You only need let go.

Now fully embraced by this feeling of safety.

You may gently surrender to slumber.

Or seamlessly drift into your next sleep meditation.

You are listening to feel safe in your body.

A deep sleep practice to help you regulate your nervous system and release any anxiety or fear as you embark on a healing journey.

You deserve a night of nurturing and love.

As your guard falls,

Your mind and heart open to healing dreams.

Trauma,

Anxiety,

Worries.

They all have the potential to flare up in the stillness of the night.

But you are the mastermind.

You are the architect of your slumber and dreams.

Sometimes wires get crossed,

But your body is always doing its best.

Tonight we are going to call upon your beautiful mind as we gently change it to help you always feel safe in your body.

So find a cozy place where you may be uninterrupted and drift on the comforting waves of peace and solace in the sanctuary of your room and mind.

It's time to dream away.

Welcome to Michelle's Meditation Sanctuary.

I am Michelle and I hope you feel comfortable in the sanctuary as we become co-creators.

You may think of me as a long-time friend who always has your best interests in mind.

I am a compassionate ally who understands you are doing the best you can given the moments and circumstances that arise.

And I am here to help cheer you on to make these experiences even better for you.

You can customize any part of this practice,

Bending and molding my words and visualizations to create what you need right now.

You know yourself better than anyone.

And with any meditation,

You deserve to do whatever it takes to feel better in this moment.

Even though you are the expert on you,

Every second gives you a chance to get to know yourself a little better.

Soon we will enjoy a visualization where you journey through your own brain like exploring a new planet.

You will discover the deep valleys carved by negative thoughts and repetitive worries,

The ones that stop you from feeling safe in your body.

Through the incredible power of neuroplasticity and your brain's ability to reorganize itself by forming new neural connections will gently change your mind.

Life with its unpredictable ups and downs,

And especially trauma,

Can teach our bodies to be on high alert,

Reacting as if danger is always present,

Even when we are safe.

And we want to turn down these styles tonight,

As one of the challenges with trauma is that it occupies so much of our mind at times,

That it causes the good,

Safe,

Healing moments to be forgotten.

Tonight we will honor and cultivate those good times.

Your body and mind are always doing their very best to keep you safe,

But sometimes that protective reaction can be too strong,

Overwhelming your system.

But right now you are truly safe,

And you deserve to feel safe in your body.

We will lovingly acknowledge these patterns,

And then together we'll create new positive grooves to foster deep feelings of security and peace.

Settle into the beautiful idea that you are in charge of you,

And no matter what happens outside of you,

You may choose who you want to be.

You may allow your subconscious mind to know this is the direction that you are going.

You may nurture and create the inner world you need and desire.

And as you embark on this journey,

Go easy on yourself,

Without expectations,

Understanding that some of these things that make you feel unsafe may hold on tightly.

But as you let out a sigh,

You can release all the pressures that have arrived at your door,

Asking you to carry weight that is not yours to carry.

Feel it all drifting away,

Lightening your load.

Inhale slowly,

Taking in the promise that lingers in the night air,

In this enchanting space between your waking and dreaming life.

A place that allows you to set yourself in the direction of peace and restoration.

And as you exhale,

Feel a smile forming on your lips.

As in this moment,

You get to be the best friend to yourself.

Be gentle,

Be kind,

Be loving and supportive.

You are the best thing this life has given you.

Every soft,

Kind feeling to follow comes from this gift of being you.

Your body is your home,

And you deserve to always feel welcome in it.

Come back to this sweet,

Loving home as you inhale the magic of a perfect night.

Maybe yawn at the top of your breath,

And then exhale in a long,

Generous sigh.

Let go of all criticism and ideas that dance in your mind and disrupt your peace.

You are the peacekeeper now.

You are the supportive,

Nurturing caregiver you have always needed and always been worthy of.

And as you inhale,

Maybe yawn and sigh,

Exploring the pace and depths that feel best for you right now.

And as you consider the idea that your body is home,

Feel this deep truth resonating throughout your being.

You deserve to feel safe in this home.

And any thoughts that arise,

Or old feelings that try to return,

Are going to have to come to terms with this.

They will start to realize that the volume of stress can be lowered.

Patience and empathy are in play,

And with them comes peace.

As you gently whisper to yourself,

I deserve to feel safe in my body.

And from a state of understanding,

You may save all your energy for accepting what is,

Never bypassing your feelings.

You may nurture what you wish will be.

And you may enjoy this gradual transformation,

Knowing you are on the right path.

Your body is wise,

Constantly communicating with us.

Ignoring these messages only makes them louder.

So instead of resisting,

Let your body know you are listening.

And as you tune into each signal,

You may find a gentle release.

Be kind and understanding.

It's okay that things have felt out of place.

Every cell in your body,

Every neuron in your brain,

Is trying to keep you safe and alive.

Tonight we untangle any wires that have been crossed.

We will soothe every frayed nerve with a calm,

Cool,

Salve of feeling safe in your body.

With one more conscious breath,

As you inhale and sigh,

You release everything and clear the air.

Reclaim autonomy of your thoughts.

This is your life.

This is your world.

This is your magnificent body and mind.

Now ease your breath back to its natural rhythm,

Silently acknowledging with gratitude that even when you aren't paying attention,

Your breath continues to support you and help you thrive.

I'm going to count you down with a body scan for safety.

With every count,

You will release a little more.

Your muscles will melt into softness.

And you will feel more and more prepared for a mental holiday.

As I count,

Feel this message of safety flowing through you.

Reaching every part of your being.

Five.

A deep sense of safety begins at the crown of your head,

Gently expanding,

Easing any tension in your scalp,

Your forehead,

And your temples.

A soothing light.

A color or band of colors that bring you bliss.

Four.

The message relax for a while.

You are safe.

Gracefully descends,

Relaxing your eyes and your temples.

Easing your jaw.

And effortlessly releasing any tightness in your neck and shoulders.

Feel them gently dropping,

Heavy and supported.

Three.

This tranquil feeling flows down your arms,

Through your elbows and forearms,

Into your hands,

And out through your fingertips.

Four.

Every cell in your upper body hears the clear,

Calming message.

You can stand down.

Notice any lingering tension dissolving,

Melting away with each breath.

Two.

The warmth of safety now fills your chest,

Creating a spaciousness around your heart.

As any feelings of constriction or unease gently soften.

Three.

This comforting warmth expands into your belly,

Releasing any knots or holding.

Your internal organs relax,

Knowing deeply,

You are safe.

Four.

You are the guide to serenity.

One.

The soothing sensation cascades down your hips,

Through your thighs,

Over your knees,

Through your arms,

Down your calves,

And finally settles into your feet and toes.

Every single cell in your body now vibrates with the knowing.

Five.

You are safe in this body.

Your entire being is now bathed in a profound sense of security and ease as our journey continues.

Six.

Imagine yourself high atop a bed of unequaled comfort.

This isn't just any bed,

It's the kind you'd see gracing the pages of a magazine,

A sanctuary for dreamers.

Seven.

Beneath you,

A mattress offers the perfect blend of supportive firmness and marshmallowy give,

Cradling every curve of your body.

Eight.

You're weighted down by a comforting,

Heavy blanket that makes every part of you feel hugged and secure.

More pillows than your tired mind would dare to count surround you,

And perhaps if you tried,

Their sheer number would gently lull you to sleep like counting sheep.

Feel the smooth,

Cool sateen of some pillowcases and the velvety warmth of others.

Nine.

And notice the harmonious blend of your favorite colors cast in the dark blues of night.

As you sink deeper into this serene comfort,

The entire bed begins to float gently through the night.

You glide effortlessly through the windows,

Ascending into a starry sky.

Up and up you go.

A luminous portal begins to shimmer into view,

Its edges like a halo of medium rainbow pastels.

Soft,

Calming light in your favorite color pours from its entryway to welcome you.

You feel a sense of wonder,

Knowing this light will open new opportunities for expansion within you.

You are completely grounded,

Feeling a wave of deep appreciation as you allow yourself to be drawn into this mesmerizing,

Healing glow.

You trust yourself infinitely,

Knowing you are in control.

This vision reminds you how expansive and awe-inspiring the universe is.

Capable of absorbing all the greatest feelings and thoughts you have,

And offering you boundless possibilities as you heal.

You enter this portal,

Drifting free,

Floating with ease,

As if floating through the warm,

Moonlit waters of a turquoise cove.

You travel with the ease of someone who has been given a holiday,

Everything paid for and arranged,

And all you need to do is show up.

For all your needs and desires to be met.

As you travel,

Drifting and surrendering,

The light guides you into another world.

A journey into the peaceful depths of your own mind.

You float on this light,

No longer weighed down by concerns or stressors.

It imbues the bone-deep sense that you are safe.

The more you drift through space and time,

The lighter you feel.

The healing light shimmers and undulates,

Alive with sparkling,

Prismatic hues.

A kaleidoscope of amethyst,

Sapphire,

Emerald,

And ruby light dancing all around you.

This fantastic holiday brings you to a hidden wonder within your vast landscape.

You feel an incredible lightness,

An expansive openness,

Brimming with curiosity and inspired by the sheer,

Breathtaking beauty of your journey inward.

It's akin to landing on the moon,

But instead,

You are gently descending,

Not on a cold,

Desolate lunar surface,

But softly,

Exquisitely,

Onto the unique,

Intricate terrain of your very own brain.

As your feet gently meet this extraordinary ground,

You discover it's a magnificent,

Sprawling landscape,

Much like a new living planet.

It feels deeply familiar,

Yet wonderfully untraveled.

It's like knowing every detail of a beloved home,

But now seeing it under a new,

Magical light.

It's like revealing hidden wonders you've never truly observed.

You begin to explore the gentle contours and dramatic grooves,

The undulating hills and valleys that comprise your mindscape.

You notice deep crevices and profound canyons,

Etched like ancient riverbeds.

These formations are the well-worn paths made by repetitive thinking,

The persistent whispers of old worries and automatic reactions that once frequented your inner world.

As you observe them,

Your gaze lingers on the deepest ruts,

The very ones that once reappeared and reoccurred,

Sometimes without your conscious awareness.

You notice the subtle impact of your sense of safety within your body.

These are the places where the echoes of past experiences,

Perhaps even trauma,

Might have settled,

Creating patterns that led to a sense of your nervous system being on high alert,

Even when it wasn't necessary.

You perhaps now clearly see the wide,

Shadowy valley of I'm not good enough,

Or there's something wrong with me,

Or the echoing canyon of I'm not safe,

Stretching before you.

You might even sense the subtle shifts in the landscape where unease once resided,

A sign of your nervous system doing its best to protect you,

Even if it meant being constantly vigilant.

You may safely explore all these grooves and canyons,

Recognizing them not as failures,

But as a testament to your body's incredible attempts to keep you secure.

But right now,

You realize you are bigger than all of them together.

This brain-scape may contain other dips and ditches,

But they hold no power over you.

Each thought was merely your way of trying to feel more in control,

Thinking your way out of things,

Thinking your way through this life.

A glowing bag,

Pulsating with an ethereal,

Welcoming light,

Comes into view.

Beneath the light,

The vessel brims with a vibrant,

Colorful substance,

Like the most delicate,

Sparkling sand you've ever imagined.

Each grain,

Though small,

Is its own tiny galaxy of color.

Ubolescent purples,

Rich golden yellows,

Calming sea greens,

And radiant rose pinks.

You walk over,

Your steps feeling lighter and more hopeful with each stride,

And reach your hand into its depths.

You soon find it self-propagates and is completely limitless.

With handfuls of this delicate healing sand,

Feeling its cool silkiness as it slips through your fingers,

You begin to make your way to the parts of your brain that have held persistent thoughts.

You walk to places where the subtle echoes of past experiences might have created patterns of dysregulation in your nervous system.

With a profound yet calm sense of purpose,

You gently begin to fill them in,

One intentional handful at a time.

Letting the colorful,

Shimmering grains cascade and settle,

And smoothing the edges of those deep valleys,

Expanding with your intentions.

You pour the sand into the I'm Not Worthy crack,

Watching it shimmer and fill.

You smooth out the I'm Afraid rut,

Feeling a profound sense of peace as its depth lessens.

As the glorious sand settles and expands,

You feel an incredible sense of lightness.

A profound hopefulness blooming within you.

With these efforts,

It becomes wonderfully impossible for those old patterns to hold their sway.

The entire landscape begins to transform,

Smoothing into a vast,

Inviting expanse.

Now truly ready for new growth and regulated calm.

With these old pathways gracefully transformed,

You now turn your attention to cultivating new ones and gardening new thoughts within your mind.

You travel to fresh,

Untouched parts of your brain and explore areas that feel open and full of potential.

Here you discover patches of fertile,

Receptive ground.

You feed the thoughts you most wish to hear with affirmations that nourish your soul and body.

These new canyons and valleys are colorful and sparkling,

Inspiring and beautiful.

They awaken feelings deep within you.

Waves of safety and hope.

With every supportive thought and positive affirmation,

You watch as these pathways form,

Saying to yourself.

.

.

I am profoundly loved.

I deserve peace.

I deserve to feel safe here and now,

In this moment.

I deserve to feel safe in my body.

I am strong and wonderfully resilient.

I am capable of handling anything that comes my way.

I am worthy of boundless peace and joy.

I am a sacred,

Safe home for my spirit.

I am eternally protected and secure.

I am healing and growing with every breath.

I am calm,

Centered,

And at ease.

I trust my inner wisdom and intuition.

I believe and support the flexibility of my nervous system and the neuroplasticity in my brain.

I am enough just as I am.

I allow myself to rest and recharge fully.

I embrace my unique journey.

My future is filled with light and possibility.

As you whisper these affirmations,

Watch in breathtaking wonder as new grooves appear.

Not merely as paths,

But as luminous,

Vibrant rainbow valleys.

These aren't just loins.

They sparkle,

Pulse,

And send waves of radiant light outwards like miniature suns.

They burst with healing energy.

These new,

Brilliant pathways begin to light up your entire brain.

Illuminating every fold and crevice with their shimmering brilliance and the light Oh,

The light doesn't stop there.

It extends and flows like warm,

Effervescent rivers of color and pure tranquility.

It goes down your neck as your shoulders are relaxed into glow.

Your jaw is soft and your facial muscles loosen as well.

Bathed in a serene light,

The soothing glow twinkles like delicate fairy lights down your neck.

Beautifully connecting to your spine.

Your collarbones,

Your chest,

Your belly,

Your arms and legs,

Your hands,

Your feet.

Every area is now brilliantly aglow with these positive pathways.

Bathed in the shimmering,

Healing light of your own creation,

You feel exquisitely safe in your body.

Each radiant point of light connects to form a unified whole.

A masterpiece of calm and regulation.

You feel safe in your body.

You feel safe in being a peacekeeper.

Your gentle guide to inner healing.

Feel your entire being vibrating with this newfound,

Gentle illumination.

Radiating peace and profound safety.

Witness these thoughts grow and flourish like vibrant,

Otherworldly flora.

Their light expanding with every passing moment.

Creating a magnificent garden.

A joyful consciousness within you.

Feeling safe in your body on this enchanting night.

Also makes you feel safe to fall into a deep sleep.

You find yourself drifting on beautiful images that now float through your mind.

Landing upon the perfect bed within a cozy haven tucked beneath a starry sky.

This bed,

In this very room,

Feels utterly familiar yet wonderfully new in its profound tranquility.

Your sleepy eyes gaze up out the skylight.

To take in the vast,

Star-studded night sky.

The brilliant,

Soft glow of the moon.

And the stunning,

Dark blue gradient of the celestial canvas.

Fresh,

Cool air meets your nose.

Crisp and clean,

A gentle caress.

Far removed from the modern world,

From any noise,

You revel in this deep stillness.

The safety around you extends from the safety you feel in your body.

Your imagination serves you well.

You feel safe wherever you go.

Knowing you now possess the power and wisdom to tend to your internal world.

To effortlessly cultivate new,

Sparkling pathways of peace.

You feel deeply grounded,

Anchored in this newfound internal security.

A shimmering,

Self-soothing network available to you,

Always.

You give in to these waves of delightful sleepiness.

Gently ushering you to hours of deeply restorative slumber.

You've more than earned this peaceful sleep.

Allow yourself to fully let go,

Feeling wonderfully safe and content.

Whenever you desire,

You may float across the bridge to your sleeping life.

And the unlimited possibilities of your dreams.

Transitioning,

Floating,

And letting go.

Feeling lighter and freer with each soft breath.

Letting my voice fade into the background.

As you welcome the silence and deep peace of sleep.

As you rest in this profound peace,

You are welcome to surrender to deep sleep now.

Or simply transition into the next calming sleep meditation.

Something is wrong with you,

Has crossed your mind.

Fueled by challenging relationships,

Experiences,

Or worrying.

You may have over 80,

000 thoughts a day and many of them are repeated.

And many may not support the life.

And the feelings you wish to have.

You are here to learn and to grow.

And sometimes the choices may not be the ones you wish you had made.

But right now you are making the best choice for yourself.

As you connect with self-compassion.

And tonight's sleep meditation will remind you that there is nothing wrong with you.

There never has been.

There never will be.

And you may try on this idea throughout the practice.

Slowly dipping your toe into this healing message.

As if inching your way into a tepid body of water.

You may try on these ideas like articles of clothing or a style of hair that pique your curiosity.

In the haven of your room,

You may feel safe and confident to explore new expressions of yourself as you prepare for sleep.

Try on the idea that everything is right with you.

See how it feels in your body to let go of time.

Judgment and self-criticism.

And radically accept all that is right now.

You may listen during the day if you need to hear these words.

Or you may allow my voice to softly carry you through the portal to your sleeping life.

This guided meditation is best used in repetition.

So you may undo any negative self-talk or recurring thoughts that hold you back from fully loving and celebrating the wonderful soul that you are.

Let this sacred time for winding down be used to embrace and tend to your needs.

Your needs matter most of all right now.

You are the most important person in your life.

Your relationship with yourself has the potential to be boundless,

Loving,

And healing.

And when you focus on your healing,

You become the best version of yourself.

And not only you will benefit,

Everyone else who crosses your path will benefit as well.

When you heal,

You no longer engage with people or experiences or in dynamics that dishonor your boundaries or cause harm.

You save this time before sleep for you and you alone.

And if you are challenged by the idea that there is nothing wrong with you,

Release any guilt or feelings that hold you back from reveling in the experience of being you.

Settle in a safe and quiet place where you may lie down to listen.

Treat your body and mind as a sanctuary for peace,

Love,

And renewal.

Both may be the safe harbor that helps you dream away and imagine better.

I would like to welcome you to Michelle's Meditation Sanctuary.

I am Michelle and as you listen,

Think of me as a trusted friend who is here to support you and encourage you to reconnect with you.

You may adapt the experience in any way that helps you best.

I am here to offer the pathway,

But it is you who determines the path.

Every time you listen,

You get to learn more about yourself,

Sometimes with the noise and influences of the outside world.

You may struggle with always knowing what feels authentic to you,

But when you step back,

You are able to connect with yourself.

And the more you connect,

The stronger your self-esteem and understanding will become.

The more you are kind to yourself,

The more you will heal.

My hope is that the loving words of this meditation will replace any self-doubt or unkind messages that hold you back from blossoming and thriving in the life you desire.

You deserve that life.

You deserve peace.

You deserve love.

You deserve to know that you are not broken.

You are whole.

You are resilient.

You are a beautiful being.

And there is nothing wrong with you.

Many of us have felt broken,

Or at a time that we felt stuck,

Or in a pattern that didn't feel good or right to us.

It is part of the human condition.

And these feelings and experiences give us a lifelong opportunity to learn and to exercise our free will.

To change and adapt into healed versions of ourselves.

It is okay to feel every feeling that comes your way.

It is okay to have intrusive thoughts.

But these thoughts and feelings are not facts.

They are simply indicators of where you may be at a certain time.

Not where you need to stay.

Change is always possible.

And there is nothing wrong with you.

You are doing the best with what you have,

And where you are in the timeline of your life.

5.

Drift through the words that follow with a feeling of fluidity.

Envision you are floating down a river,

Beneath a sapphire sky,

Glittering with stars.

The water is silky and the rapids are calm.

There is just enough motion to massage your muscles and make you feel safe,

Relaxed,

And present to your body.

Your body is a safe place.

6.

Even though sometimes it may respond in a way that you do not understand,

It does its best to help you survive.

There is nothing wrong with you.

There is nothing wrong with what your body does in times of stress or uncertainty or fear.

It is doing its best.

And the more you heal,

The more regulated your nervous system will become.

Your body has intelligence carried within your cells that comes with one intention.

7.

To keep you thriving.

But sometimes signals get confused and your body may respond in a way that doesn't feel best or suit the experience you know you deserve.

8.

But that is why you are here.

The more you accept yourself and this moment,

The easier it is to self-soothe and handle anything that comes your way 9.

With balance and inner resolve.

You cannot control the world,

But you can cultivate how you respond to it.

You can adjust your internal dials,

Regulating your feelings and response,

And recognizing what is not yours to concern yourself with or carry as a burden.

Take this moment and honor yourself for showing up.

Cross your arms around your chest in a gentle hug,

Even if this isn't something you often do.

10.

Indulge yourself with one brief,

Tender hug.

This physical touch is a way to help regulate your body.

11.

And as you do,

Say to yourself,

There is nothing wrong with me.

I am doing my best.

I deserve to feel safe.

I deserve to feel loved.

12.

I owe it to myself to accept all my strengths and all that I wish to improve upon.

I am worth this time for self-care.

I deserve peace.

I deserve to feel good.

13.

Take this opportunity to connect deeper with your precious body,

Which has healed itself from the earliest of childhood scrapes and physical wounds,

And shown to you since your earliest memories that it can self-heal.

14.

Rest one hand on your heart to connect with the warmth and love that radiates from this vital organ.

Place another on your belly to feel the undulations of each conscious breath that deepens the more you relax.

How you breathe is often an indicator of how you feel.

And so,

By changing the way you are breathing,

You can change the way that you feel.

15.

And as you tune into your breath,

Continue to revel in the feeling of floating downstream.

Light,

Carefree,

Cloaked in the shimmering silver light of the moon.

Chekhov wrote,

Don't tell me the moon is shining.

Show me the glint of light on broken glass.

Those broken pieces may reflect more light than an untouched glass bottle.

Sometimes,

More beauty may be found in things that seem broken at first.

But that broken glass is simply in the long process of turning back into sand.

16.

As you drift along,

Visualize the moonlight glistening around you,

Touching the world with reflections that offer guidance through the darkest of nights.

This moment offers grace.

And with grace comes ease.

17.

So let's find ease in your body.

Empty out all the air in your lungs.

These molecules of carbon dioxide escape your nose or mouth.

And take away all the weight of thoughts and concerns that bother you.

The limitless night has more than enough room to carry them for you.

Your body does not need them.

And you never need to ignore what you are feeling.

It's best to listen.

Because when you don't,

The volume may often get louder.

18.

So listen right now.

Respond to any places in your body that may be tense or holding onto things by using your breath.

19.

Take in a deep breath through your nose,

As if slowly sipping in something you enjoy.

Savor this breath and imagine every molecule of oxygen sparkles like moon dust as it travels to the darkest places in your body.

And illuminates them with one more breath of life.

20.

So many things must go right for you to be here.

Capable of breathing.

Of being alive.

21.

Of feeling.

Of finding safety.

And of connecting with this magical moment.

Open your mouth in a yawn to signal to all your cells that you are at peace.

22.

That you are tired and able to surrender.

Sigh when you exhale and make a sound if you like.

23.

Continue to float along and enjoy this pattern two more times at your own pace.

24.

Cloaked in the silver moonlight that glimmers all over your body.

Each reflection is a reminder of the magic to be found in this world.

25.

Every awe-inspiring experience in life reminds you that you are part of something much bigger.

Feel the totality of you,

This brave soul,

In an ever-changing,

Enchanting world.

26.

As you inhale,

Yawn and sigh.

When you are ready,

Return your breath to normal.

Your conscious mind no longer keeps score of each breath,

But your body continues to breathe deeply,

Helping you to relax and go deeper within.

And as you continue to float downstream,

The waterway opens up into a delta.

The fluidity reminds you how the majority of your body is comprised of water.

27.

And you imagine your nervous system taking on the characteristics of water.

Becoming fluid and adaptable.

Flexible instead of rigid.

28.

You go with the flow.

You drift to the shore and rise out of the water.

Smooth,

Cool pebbles massage the soles of your feet.

29.

They ease tension in places in your body that you were unaware were tense,

Starting with your feet.

Nerves release and muscles soften.

30.

As you balance on the rocks that have been smoothed by time.

And the harsh edges of life may soothe with time.

31.

As you learn more and find equanimity.

32.

As you abandon things that threaten your health and peace.

You thrive with the evidence that you have made it this far.

33.

And for that you may be proud that you are still here.

Alive.

And well aware that there is nothing wrong with you.

34.

You are complete.

You are everything you need to be right now.

A silvery band of moonlight reflects on the rippling,

Purple-blue water beneath the midnight sky.

Many have stood on this shore,

Looking out onto the vast sky and endless water.

Full of hope,

Basking in the serenity of the night.

A soft breeze across the water seems to whisper that everything is okay.

Nothing is wrong here.

You feel your body at ease.

Your shoulders come down.

And you feel permission to be yourself.

And you learn that you were the only one who needed to give yourself permission.

35.

Your lips form a smile as you consider how silly it is to ever think that you might need permission from someone else or something else.

36.

The doubts that brought you here,

The challenges you have faced,

And the relationships you have encountered may have brought you pause.

But in the comforts of the soft breeze that kisses your skin and atop the cool pebbles where you find your balance,

You hear these words again.

There is nothing wrong with you.

37.

And sometimes the idea that something is wrong is brought on by the ideas of groupthink,

Of those who cast judgment on others to ignore their own need for growth.

These opinions do not matter to you right now.

38.

The night is so beautiful,

The vista so breathtaking,

That all opinions from others disappear into the night.

39.

Your jaw relaxes and you find a state of contentment and peace.

You take in a deep breath and sigh.

40.

You explore the winding beach and inhale the fragrant air that smells of damp earth and briny water.

41.

A soft mist forms over the dark,

Silky ripples.

42.

You walk around a bend and come upon a boat on the shore.

43.

You see the outline of someone familiar.

Someone who makes a warm feeling wash over you.

You feel safe as you come upon this kind soul.

44.

The pebbled shore creates soft clicks and clacks beneath your bare feet as you approach the boat.

The figure seated patiently in the boat turns to you slowly.

45.

The imagery is cinematic.

Their movements are slow as if in suspended animation.

But when you lock eyes and see the glint of compassion and recognition in this person,

You realize this is a future version of you.

This person knows you even better than you know yourself in the present moment.

46.

They have seen more.

They have learned to understand and accept more.

They have also learned to let go of things more.

47.

The future you smile softly with an almost parental love.

They rise and step out of the boat to say,

I have been waiting for you.

48.

Future you understands the importance of honoring your time and loving yourself fully.

Older and more experienced,

This version of you understands that the sooner you learn to trust yourself and love yourself,

The sooner you will align with all you desire.

And yet this future version of you understands that you deserve to figure things out in a way that feels right.

And with the timing that you choose.

Your older self reaches out to you to offer a hug.

And you walk closer.

49.

You give in to the comfort and safety you feel.

The moon pours over the water and shimmering pebbles with an ethereal glow.

50.

Older you brings you to a trunk that sits in the belly of the boat.

You are encouraged to release all the shame,

All the uncomfortable feelings that you have carried.

51.

At times when you felt that something was wrong with you.

And all the things in your life that have concerned you,

That have gotten in the way of your peace and your sense of self,

Are piled into this trunk.

The unkind words said by people that came from ideas and constructs that do not align with what feels right for you are placed in this trunk.

And with each thought,

Memory,

And idea that has interfered with cultivating the most loving,

Healthy relationship with yourself and the world around you is gleefully thrown into this trunk.

52.

You overflow with pride and appreciation for recognizing what does not serve you.

53.

You deserve love.

You deserve kindness.

You deserve self-esteem so strong that you may walk through life embracing softness and attracting the good experiences you deserve.

You take in a deep breath and sigh.

You feel the weight of others' words and expectations disappear.

Tucked away in the trunk.

You let go of the parts of you that have been harsh with judgment and hyper-critical.

54.

Future you asks if there is anything else you might like to add.

55.

You take your time.

For this version of you to come is patient and empathetic and gives you all the time you need.

56.

You release the things that have been the hardest for you to let go of.

You have known they were not for you,

But held onto them with hope.

57.

You held onto them because they were familiar,

Or you were scared to leave them behind.

You held onto them because maybe there were times that you thought you deserved them.

But standing in your confidence,

With all the love and support from the person you will become,

You have the courage to gather the two of you close the lid and seal the trunk.

58.

Future you holds your hands as the mist continues to roll in over the shore.

They look into your eyes and explain that there may be times when remnants of these things appear.

Or you may find yourself getting back into the patterns or habits that awoke this need to heal.

59.

If or when they do come back,

You will be stronger and more capable of not giving them the only power you have.

Your attention.

60.

You will be able to pass by anything that interferes with your healing and the path you wish to take.

And any time you need a reminder,

You will think of this experience on the pebbled shore,

Beneath the opal moonlight.

You will conjure the feelings of self-love and care that came when the future version of you held you close to say,

There is nothing wrong with you.

You enjoy the last embrace of the loving,

Compassionate,

Powerful you from the future.

61.

You feel an exchange of energy and wisdom.

Feeling grateful.

Feeling good.

62.

Future you boards the small vessel and returns to the water.

You watch as the boat disappears in the prismatic mist,

Sailing away to the deepest parts of the ocean,

Keeping you from all the things you needed to release.

You settle on a glimmering purple black rock and peer out onto the reflective water.

Gauzy silver-gray clouds slither across the sky.

63.

In a state of stillness,

You observe the continuous,

Delicate motions of the nocturnal world around you.

64.

You inhale and exhale.

You feel light and deeply relaxed.

65.

You watch as the slow,

Incoming waves glide over the shore and reach your toes.

You close your eyes and feel the wind on your skin.

66.

You feel the lukewarm water rising over your ankles.

The sweet perfume of jasmine comes in on a warm breeze.

67.

Everything about this moment is soothing,

Soft and supportive.

You surrender to the deep peace of the night and begin to drift through worlds.

Floating between the dreamy setting,

The comforts of the sanctuary of your room,

And the sweet lure of slumber.

68.

You transition into sleep with a gentle persistence of the mist rolling in over the water as you glide into the comforts of sleep and the inspiring dreams to come.

And I am going to count you down towards a night of deep healing and restoration.

69.

This night of sleep will make it easier come morning to enjoy the miracle of being you.

70.

You may awaken feeling good and refreshed,

And in tune with the kindness,

Love,

And acceptance that you have always deserved.

71.

With every fiber of your being feeling safe,

You can now surrender to the embrace of sleep or effortlessly flow into your next soothing sleep meditation.

72.

Safe and sound,

This practice will help you regulate your nervous system and release any anxiety or fear.

73.

As you embark on a healing journey towards sleep,

You deserve to feel nurtured and let your guard down every night.

74.

While you cannot control the outside world,

You are the mastermind who may craft every moment of care before bed.

You are empowered to create a safe and enjoyable setting in the sanctuary of your room and mind.

75.

You deserve to feel sound in your body.

As you tune in,

Think of me as a gentle guide and supportive ally who understands the importance of your needs for safety and rest.

I am here to help in any way I can,

So we may silence the thoughts and feelings in your body that get in the way of feeling safe and sound.

It has been said,

Whatever we focus on,

We create more of.

And so tonight,

We will focus on serenity,

On healing,

On deep peace.

The kind of peace that resonates in soothing waves from head to toe.

The kind of peace that makes you feel so grateful to be you.

76.

Luxuriating in the sacred time before dreaming.

Welcome to your life.

Welcome the feeling of autonomy you have over your body,

Your inner world,

And the choices you get to make tonight.

77.

Remember,

Should doubt or unwanted thoughts pop up as they are known to do,

That you are doing your best.

You are doing so well.

Showing up for yourself,

And recognizing the experience you need right now.

78.

It's natural to feel fear and uncertainty at times,

But right now,

You are safe.

You are okay.

So be a best friend to yourself.

Be gentle with yourself.

79.

Let go of all criticism and judgment and ideas that dance in your mind and steal your peace.

This is your world.

This is your special place to unwind.

80.

Before we indulge in some breathwork and a brief body scan,

I want you to lovingly reflect on the notion that your body is your home,

And you deserve to feel safe in this home.

91.

This miraculous vessel that comes along wherever you go.

It's a vessel that remembers,

Even when your conscious mind does not.

92.

It keeps you safe,

Even when you are frustrated,

Or perhaps wish it would be different.

Reflect on your home with love and appreciation.

This home you know better than anyone in this world.

93.

Approach yourself with patience and empathy.

Your body is always learning,

Just like you are.

And from a state of understanding,

You may save all your energy for accepting what is.

94.

Nurturing what you wish will be.

And enjoying a gradual transformation that brings peace.

The universe is primed for expansion,

And so are you.

And when you yearn to feel safe and comforted,

You may find yourself drawing in.

And it's okay to do this,

But maybe try to imagine expanding,

Reaching beyond the familiar and opening yourself to the endless possibilities that may enliven your spirit.

95.

Our bodies have deep wisdom and send us signals.

The more we try to silence them,

The louder they become.

So instead,

Right now,

Let your body know that you are listening.

And as you listen to each signal or message,

You may find release.

Because you are safe and sound.

You are okay.

You are your best supporter and friend in this life.

96.

You know yourself better than anyone else.

And this life brings you the wonderful gift of learning more about yourself.

Your journey is unique to you alone.

So trust yourself.

97.

All the answers and confirmations you seek have been within you all along.

Right now,

Let everything go with a dramatic,

Pleasurable sigh.

98.

Release the weight of the world.

The weight of your thoughts.

The weight of expectations that have nothing to do with what you desire.

The weight of things you didn't even know you were carrying.

Release it all.

Reclaim autonomy of your thoughts.

This is your life.

This is your world.

Feel your body sinking and your muscles surrendering.

99.

If someone were to raise your hand or arm,

It would be slack and fall back to its soft spot on your bed.

There's no time for resistance as your focus is on letting go and feeling good.

The outside world doesn't concern you.

Take in a deep,

Healing breath.

And guide the air to the lowest parts of your belly.

Each breath is like a gentle,

Crystal clear stream in summer.

Refreshing and calming.

Open your mouth and welcome a yawn.

Even faking a yawn is enough to let your body know it's time to get ready for sleep.

And then,

Sigh.

In one breath,

You can release the heaviness of the world and the weight of life.

It doesn't serve you.

This is a time for hope and promise.

As you are one breath closer to your dreaming life.

Take one more conscious breath.

Sipping in even more air than before.

Expand and take up all the space you can in the sanctuary of your room.

Feel expansive and free.

When you have claimed all the space you possibly can.

Open your mouth and yawn.

Make a sound as that yawn turns into a sigh.

Let go.

And again,

If your mind drifts,

A very natural thing happens.

You may return to the cycle of breathing.

As you inhale,

Yawn and sigh without judgment.

It's okay to let it all out.

You're safe here.

And with safety comes the freedom to enjoy whatever you desire.

Ease your shoulders away from your ears.

Soften your jaw.

Find space in your joints.

As your limbs settle into the support of this moment.

Maybe there are times you feel unsupported.

But when you pay close attention,

You begin to realize all the things around you that offer support.

Feel the parts of your body making contact with the support below them.

Feel the ease of each breath,

Supported by the plentiful air around you.

As you go deeper into a state of relaxation,

Celebrate that all you need to care about now is relaxing and feeling good.

And as we continue to align with a sense of safety,

You may hear the words safe and sound throughout this journey.

And every time you do,

A feeling of being safe and sound will be felt deeply.

At a core level.

Give it a try right now.

Now,

Simply observe how you feel as I remind you,

You are safe and sound.

Take this message along with you as you delve deeper into an investigation of your inner world.

A gentle sweep through each passage of your body.

Through your sacred home.

From the crown of your head to the soles of your feet.

Take your time,

Experiencing joy with this opportunity to clear out things that get in the way of your peace.

It is not your job to keep thoughts and feelings that hold you back,

And make you feel anything but safe,

Positive,

And relaxed.

Imagine yourself with a broom,

Going throughout your body to clear away the clutter from tension and thoughts that do not serve your greatest good.

Your breath supports your mission.

As you clean out the clutter and replace it with these messages,

You are okay.

You are doing all you need to do.

You are safe and sound.

In this moment,

A moment you have chosen to listen to your body,

All your basic needs are met.

As you heal.

And as you trust yourself more and more.

Remember this is a beautiful process.

It ebbs and flows.

It's not perfect.

And it may not be linear.

But you are on this path.

And nothing may hinder or stop the sense of safety you choose to create within.

Things may always change beyond your control.

But your only concern is adjusting the dials within you that may be controlled.

Focus on turning up the knobs for safety,

Comfort,

And simply feeling good.

Sense how good you feel as you turn up the volume for these sensations.

For they will help usher you on a soothing voyage to peaceful dreams.

As your breath resumes the easy,

Automatic rhythm of someone at peace.

Visualize a door appearing before you.

Place your hand on the antique doorknob,

Feeling the cool engraved metal beneath your palm.

You inhale deeply,

Feeling a sense of wonder as you turn it.

Knowing intuitively that somehow this door will open into new opportunities for expansion.

Take your time,

Feeling grounded as a wave of deep appreciation flows through you.

You turn the doorknob slowly and open the door,

Trusting yourself infinitely.

No matter what is behind this door,

You have control within.

As the door opens,

Your room is flooded with light.

This light is your favorite color.

This hue calms you deeply.

It makes you feel your best.

You follow this light,

This portal to another world.

You float on this light.

This light no longer weighs down by concerns or stressors.

It blankets around you in soothing warmth,

Creating a protective cocoon.

As you continue to explore,

The more you travel through space and time,

The lighter you feel.

The more you feel safe and sound.

Once more,

You reflect on the idea that your focus affects the world you create.

You focus on peace.

You focus on feeling free.

You focus on a deep sense of trust in yourself.

In trusting that everything aligns to support you.

You focus on being the best friend to yourself.

As you share the same love and kindness with yourself.

As you would offer to a loved one.

Be tender with yourself.

Be forgiving.

Be understanding.

As you continue to float through this tunnel,

You feel the familiar sense of gravity bringing you into a new realm.

And in this realm,

You have made it to the other side of all your current challenges.

You are no longer getting in your own way.

In this new space,

You recognize your value.

You abandon situations that no longer serve you.

And you attract all the relationships,

All the things that magically align with your focus.

And you feel safe and sound.

You slowly and softly land on a knoll of lush emerald grass,

Cast in the golden light of late afternoon.

This plush grass leads to a turquoise lake.

Surrounded by willow trees and vibrant wildflowers.

Everything about this landscape offers softness.

The gentle breeze that causes willows to dance without a care.

The carpet of silky grass beneath your bare feet as it threads between your toes.

The warm sun as it kisses your face.

Contrasting the slightly cool breeze off of the pristine water.

As you explore,

You soon realize that this realm is protected and set within an orb.

This orb is impenetrable by anything you disallow in your life.

This is your safe place.

And you permit what and who has access to it.

You continue to walk along the lakeshore,

Breathing deeply as day magically folds into night with gentle brushstrokes of color across the sky.

From crystal blue to lush bands of fuchsia,

Scarlet,

Orange,

And gold.

To a velvety gradient of sapphire and indigo.

Stars appear and the moon illuminates the winding path to a cottage.

You continue to walk as the willows sway and filter the moonlight,

Creating a mesmerizing pattern in motion of shadows and opal light along the path.

You arrive at the cottage and it is designed as big or small as you would like it to be.

Every detail of the exterior and cozy interior is designed to offer.

Your ideal sense of comfort.

You enter the cottage and,

Feeling quite sleepy,

You walk into the bedroom.

Every single detail of this room has elements that bring you deep peace and a feeling of home.

Familiar items are also joined by articles you may have always wanted or been drawn to.

Take note of the furnishings,

The textiles,

And the way the moonlight shines through the windows as the still lake reflects the starry sky outside.

You settle into the bed,

Feeling its comfort,

Feeling safe and sound.

As you relax,

Reflect on the things in life that bring you security and peace.

We all have moments that make us feel safe and sound.

A comforting blanket,

Fluffy and fresh out of the dryer,

Warm to the touch as you inhale the smell of soft,

Clean linen.

A trusted hand of a loved one brushing along your forehead and temple,

Soothing away concerns.

A loving hug from someone you trust.

The voice of a calm presence in your life.

The voice that somehow always makes you feel that you are okay.

Perhaps some of these things offer you comfort more than others.

But feel free to let images occupy your mind that provide the sense of feeling safe and sound.

Snuggled in this cottage,

Far away from life's demands,

In a realm protected by an orb,

You feel the weight of the quilt protecting you like a cocoon.

Your arms hug around your torso as you get comfortable,

Reminding you of how easily you can self-soothe with your own touch.

Revel in this intimate moment where you are the best friend you could ever be to yourself.

Feel the warm embrace.

Feel safe and sound.

Your inner voice,

Full of wisdom and understanding,

Urges with this whisper,

You are safe.

In the stillness and quiet of this lakeside retreat,

Your protective,

Nurturing inner voice comes forward.

It is the voice of your highest self.

The voice of all versions of you coming together.

This intuitive voice is a beacon of light on the darkest nights and during the most uncertain times.

It tells you,

Beyond all doubt,

That you are okay.

That you are capable of handling whatever comes your way.

That you are resilient.

And you are safe.

Even in the most challenging of life's storms,

You find the I.

You stand in the calm of its center.

You connect with a deep sense of stillness,

Turning up all your internal dials for peace,

Comfort,

And safety.

And as you settle in the cottage,

And sleepy thoughts come in waves,

Your mind wanders to a setting,

Experience,

Or object from your collection of beloved memories where you felt safe.

Allow these images to come to mind.

Easily flowing without effort.

Perhaps there are people who soothed you and instilled trust.

Or a pet,

A special toy,

Blanket,

Or article of clothing.

It could be a familiar smell that brings peace and warmth.

Perhaps a song or saying that makes you feel safe and sound.

Take note of the rich library within you.

Abundant with memories or feelings or ideas that showcase your stored sense of safety.

It may even be found in your imagination.

These mementos and ideas are available to console your nervous system whenever you need them.

They remind you that it's all going to be okay.

Even when life does not play out how you would like,

Or the way you imagined,

You are okay.

There will be surprises.

There will be moments you would do anything to wish away.

But they will pass and soon be replaced with more tidings of comfort and peace.

Nothing lasts forever.

And you may change your focus to discover moments that bring you joy and deep appreciation.

Your resilience is seen in the proof of your existence right now.

So many hours in a lifetime have passed and you have navigated them the best you could.

Feel your strength.

Feel how it courses throughout your body.

You are strong.

Strength may not manifest in the ways you expect it.

Strength exists in vulnerability.

In connecting with feelings that your body uses as messages to keep you safe.

Strength is your inner voice that acts as the compass that guides you in times of doubt.

Strength is trying.

Strength is showing up for yourself.

Strength is self-care.

Strength is knowing when you need to step down.

To unplug.

To feel safe in your resilient body and home.

Strength is nurtured in sleep.

In the restorative hours where you surrender and drift into your dreamscape.

This feeling of safety arrives like a tranquilizing liquid flowing over your body and bringing an easing.

You succumb to the feeling.

Cool and silky like the waters of a babbling stream.

Protected beneath a canopy of trees.

In the heart of an enchanting forest.

Feel as free as this water gliding over stones and smoothing them with its presence.

You too may smooth the world around you.

Embrace the fluidity of your life.

As you gently drift.

Feeling free.

Feeling gentle yet strong.

Feeling flexible.

Feeling safe and sound.

Follow this feeling.

That brings the same freedom experienced in a dream.

Soothing and supportive.

This moment resonates deeply.

It leaves its mark.

Your nervous system is soft and regulated as it stands down.

Throughout your waking life and daily routines,

You may visualize a protective sphere around you.

Protecting your energy.

Protecting your peace.

Keeping you safe and sound.

For you are the keeper of you.

And you may be the keeper of this bubble around you.

Determining what has access to your energy.

You are in charge of your focus.

As you tune into your sanctuary of peace and comfort.

You control your focus.

And that focus helps create your reality.

And now you choose the reality that brings you to slumber.

As you feel safe.

As you relax your physical body.

Notice how different you feel now than you did at the beginning of this journey.

You continue to float to a dreamscape where all is good.

Where you are safe and sound.

Surrender.

Trusting this practice will lead you where you wish to go.

Revel in how good it feels to drift slowly down.

As you inhale and exhale.

Your chest rises and falls.

Complacent.

Comfortable.

At peace.

Surrender to these waves of sleepiness.

Ushering you to the shores of restoration.

You have more than earned this time for sleep.

Allow yourself to fully let go.

Safe and sound.

Whenever you desire.

You may cross the bridge to your sleeping life.

And the unlimited possibilities of your dreams.

Transitioning.

Floating.

And letting go.

Feeling lighter and freer with each soft breath.

Let my voice fade into the background.

As you welcome the silence and deep peace of sleep.

Letting go.

Knowing you are truly safe.

You may now sink into the depths of restorative sleep.

Or allow this quiet calm to carry you into another peaceful sleep meditation.

Feel better.

A meditation for when life hurts.

Be it physical pain,

Grief,

Emotional pain,

Or simply overcoming life's disappointments.

This meditation will help you confront your pain in a graceful way.

As an observer,

Then you may envision a comforting place for the rest that you need and deserve.

Big feelings come at night.

And with this practice we will tend to them and release them.

Sleep will help soften and soothe.

So get as cozy as you can.

It's time to dream away.

Perhaps there were times early in your life where maybe you fell asleep in the back of a car.

Or someplace unusual,

No matter how much you fought it.

Approach this practice with a similar mindset.

As I lead you to the soft embrace of sleep.

No matter what is going on.

No matter how much your body and mind fight it.

Think of me as an ally offering simple suggestions to change the patterns of thinking.

Perhaps your thoughts have been spiraling out of control.

You are now able to better manage and steer these thoughts and feelings.

And while this practice is intended to induce sleep,

You may listen whenever you need a gentle reminder to wind down and self-soothe.

Every feeling you have is valid.

But feelings aren't always facts.

And it becomes harder to differentiate between the two when you are tired and in need of rest.

Let the sound waves of my voice and serene messages wrap around you in a sweet embrace.

And you are doing your best.

Commend yourself for showing up.

For letting every breath guide you closer to sleep and healing.

Closer to feeling better.

And know that you may change any part of this experience.

To what feels right in the moment.

And what feels right in this moment may not be the same as what feels right in another.

Trust yourself.

And be the best friend to yourself that you most need when life hurts.

Be kind to yourself as you settle deeper into the support of your bed.

You've got this.

Place one hand on your heart and the other on your belly.

To tap into what you are feeling now.

Imagine your palms have soothing powers.

Offering warmth and a wave of loving energy.

Visualize this love flowing through your heart and to the epicenter of your vital organs.

It may be a full spectrum of colors.

Or any color that you find most appealing right now.

It radiates through you to the core.

Gently bringing down the volume of feelings you carry.

Feel free to let out a sigh.

It can be the kind of sigh that says,

I've had enough for today.

I'm ready for something different.

When you are ready,

Inhale slowly,

Savoring the air that travels through you.

Imagine the oxygen molecules are a shade of blue as tranquil as the deep ocean.

They travel to your overstimulated nerves and temper them with coolness.

As you reach the top of your breath,

You say to yourself,

I'm going to be okay.

And then sigh.

Feel the heaviness of sinking down and surrendering.

Letting everything out with this breath.

Letting go to this moment.

Knowing how much you need and deserve serenity and peace.

Flow through another breath,

Sending waves of peace throughout your body.

Let this breath act like a ticket to a long-deserved vacation.

As you exhale,

Your sigh is as delicate and needed as the tradewinds across an island.

One last round of conscious breathing ensues as you inhale through your nose.

Trusting the next breath will come,

Whether or not it has your attention.

Your body is doing all it can to help you thrive.

And then at the top of the breath,

Indulge in a yawn if you want.

In this time as you sigh,

Make an audible sound.

As loud or quiet as you need it to be.

Do what feels right to you.

And then return your breath to normal.

Your lungs,

Your heart,

They've got you.

Supporting you in times you need it most.

Feel the ebb and flow and the variations between feeling heavy and sinking down.

And expanding with a lightness of being.

You may emphasize the feeling that appeals to you more right now.

As you settle into this tranquil state,

We are going to distance you from the pain you have been experiencing.

Approaching it as an observer,

I invite you to imagine your pain is a luminous globe suspended in front of you.

As an investigator or a detective on a new case,

You may take note of its size right now.

This is only a benchmark for the current moment.

Does this orb of pain fit in your hands?

Or is it so big you could wrap your arms around it?

Whenever you feel its presence in your waking life,

You may envision it,

Knowing that it is ever-changing.

Sometimes it may feel big.

And sometimes it may be smaller.

Observe its colors and the energy it emits.

Notice any swirling patterns or fluctuations within it.

Notice its colors.

Are they saturated and vivid or delicate and muted?

This globe is a unique representation of your emotional burdens.

A visual reflection of the feelings that have accompanied you.

Now,

Leaning closer and investigate its energy.

Is it swirling and chaotic?

Or is it calm and steady?

Or is it completely still?

Recognize how it affects things around it.

And as you watch this external globe,

Remember that you are the observer.

Separate from the pain itself,

You have the power to gauge its intensity and explore its contours without becoming entangled in it.

Find an opening where you may pour all your worries,

Concerns and doubts into.

They cascade out of you in a deluge,

Leaving the hidden corners and pockets where they may exist in your physical body.

With each exhale,

Release these feelings and pour this energy into the globe.

See how it transforms into tendrils of neon light that merge with the core of this sphere.

And in this exchange,

You reclaim a sense of control,

Acknowledging that you have the power to influence the energy that surrounds your pain.

It need not be stagnant.

You are never stuck.

Now take a step further back and simply assess what you see.

You are not trying to fix or change anything in this moment.

You are merely observing,

No longer bound to the power these feelings once had.

Revel in the comfortable distance between you and the globe as you create healthy boundaries.

As life unfolds around you,

You can check in with the pain globe whenever you need to.

You may accept it's been a companion on your journey,

A presence that reminds you of your resilience and capacity to heal.

And you may find that over time,

The globe shrinks to the size of a speck,

A subtle reminder of the challenges you've faced and the strength you've discovered.

But no matter the size,

No matter the role it is playing,

It is okay.

Okay doesn't mean everything is perfect,

Or how you want it to be.

It just means that you are finding ways to be okay.

You are proud of yourself for being able to manage it however you have and however you will.

There is no pressure to eradicate it in a certain set of time.

There is no pressure to do anything that doesn't make you feel better.

And from this comfortable distance,

You may completely own this globe as yours.

And rather than fight it,

Bury it,

Or even pretend it doesn't exist,

Simply notice it as a companion tagging along for the ride.

And you may find by giving it the attention it cries for that you discover a softness.

And it becomes a little bit easier to deal with its presence.

Discomfort in life is unavoidable,

But how we approach it and tend to it is everything.

And you are showing up for it and for yourself by taking this time to simply observe it.

Now as you continue to breathe,

With the ease and grace of someone lounging poolside at a dreamy resort,

Envision yourself visiting this pain globe over time.

See it each day fluctuating in size.

It liberates you to know that it will not always be this intense.

It will not always be the same.

And it is so much easier to approach it with a neutral and curious mindset,

Checking in on its size,

Colors,

And energy.

As you tend to it,

You create a space of acceptance and understanding.

You make room for self-compassion.

You may even give it a playful name.

Letting humor spark a wave of new healing.

With each interaction,

A sense of peace and reconciliation grows between you and this globe.

This process of acknowledging and tending to your pain allows you to conserve energy that can be channeled into your healing journey.

The gentle rhythm of your breath reminds you that you are not defined by what happens to you or the feelings that come with what happens.

You are doing so well.

You are doing the best you can.

And it is amazing.

These things that happen when life hurts are like ocean currents in the vast sea of life.

Just as the ocean's tides are an integral part of its beauty and its connection to things beyond itself.

This is an integral part of your journey.

Embrace it with compassion.

Embrace yourself with compassion.

And now at night,

As sleepiness weaves through each breath and moment of winding down,

Imagine putting this globe to sleep.

Tend to this external orb lovingly,

Wrapping it in a knitted blanket.

Let it know you will check in again some other time.

But like an unruly child desperately in need of rest,

You are able to calm it into a deep slumber.

And as it goes to sleep,

Your attention turns to imagining a peaceful retreat.

Your imagination may deliver a ticket to anywhere in the world you wish to go.

You may even go beyond this world,

Drifting through time and space to whenever and wherever appeals to you most.

There are no limitations.

And as you walk through this envisioned space,

The clouds clear the sky and sunlight filters through the local flora of your desired getaway.

Rays of gentle warmth stream through the gaps,

Casting gilded light and an ethereal glow on the path ahead.

The breeze rustles the leaves and kisses your skin as delicately as the sunlight that pours over you.

Birdsong fills the air as they sing out to one another that they are still here.

And you too are still here.

More and more present as pleasant sensations and the beauty around you become magnified.

You note the rhythm of your heartbeat,

Which is steady and slow.

You feel a lightness in you.

And the light illuminates you in a way that when you observe yourself walking as if in a dream,

You see the glittering mosaic of all the experiences that have created the person you are now.

They appear in sparkling pops of color and light.

And though often concealed by your physical body,

You now have an x-ray vision that allows you to develop the ability to see beyond it.

You notice all the moving parts and all parts of you that have overcome so much and still shine.

You see this mosaic through a new filter with a narrative that focuses on the upside and all you still wish to do and experience.

You focus on the beauty of things that may not be physically present but are still very much a part of the sparkliest aspects of you.

For you are able to celebrate all the things you miss most and bring them along.

For you are able to craft the journey onward,

Peering through whatever lens you desire.

As you continue this leisurely stroll through a heavenly oasis of your own design,

You arrive at a home.

Perhaps it is a home you have been to,

Or one you have only dreamt and fantasized about.

It could be the first home that you felt safe in.

Perhaps this home is located in a different landscape.

It could be in a forest clearing overlooking a lake,

Or atop a mountain peering out onto the valley.

It could be a beach cottage nestled among dunes or high above on a sea cliff.

It could even be on a far-off planet.

Take this time to pay attention to the details of this getaway.

As the last light of sunset basks the landscape in shimmery orange-gold light,

You feel your feet connect to the earth.

The sensation of gravity alternates with the sensation of being mid-air and free.

You are floating through space.

Again,

Focus on what feels best to you,

Be it a sense of grounding or a sense of flight.

With each breath,

You drink in the tranquility of this natural haven.

Your lungs feel cleansed.

Your chest feels light.

You follow the path to the home and enter it.

And you wander within the cool,

Lofty space to find your way to the bedroom.

You open a set of double doors to a serene,

Airy space where the cares of your life gently melt away.

You can even see them slipping off your shoulders and cascading to the floor,

As if disrobing from stress.

The room is awash with soft,

Pastel hues that blend seamlessly with the peachy pinks of sunset that filter through sheer,

Billowing curtains.

As you breathe,

You feel the cool,

Circulating air that flows through the bedroom with a constant,

Gentle movement.

You settle into the bed in this tranquil sanctuary.

You are cocooned with the most comfortable,

Lightweight sheets and weighted,

Quilted bedspread that you have ever experienced.

The mattress cradles you like a cloud,

Yielding to your form as if made just for you.

Your body sinks into the plush bedding and you feel every part of your being,

Both physical and emotional,

Supported by this sanctuary and this moment.

Before you fall asleep,

Your attention turns to the bed stand and on it is a photograph of you in the future.

You recognize your face,

The sparkle in your eyes,

The muscles in your face are relaxed and a youthful glow and expression of curiosity stand out more than the changes your face has had over time.

You recognize something very familiar in this depiction.

In it,

You have returned to you.

To the beautiful essence of you that has been here since day one.

When you took your first breath and without even thinking about it,

You trusted the next would come.

A smile forms on your face.

You rest your head deeper into the marshmallow-like pillows and take in the vista beyond open French doors,

Looking out on nature as the blues of the night paint the sky.

The first stars make their presence known and the moon rises,

Reflecting on a body of water that sparkles outside this sacred home.

The night air is alive with a soothing scent.

The earthiness of pine trees,

The invigorating brine of the sea,

Or perhaps the sweet aroma of wildflowers.

Each breath you take fills you with a sense of renewal,

As if the very air you inhale carries the tonic of healing.

The night infuses you with a promise of repose,

Of healing,

And deep sleep.

In this dreamy haven,

You are free to let go and surrender to sleep.

With every breath,

You absorb the serenity of this enchanting space,

Allowing it to seep into every fiber of your being.

And as you become one with the tranquil beauty around you,

You feel deep appreciation.

You feel confident that you always deserve to have this experience.

As you become better at regulating your emotions and listening to your highest self.

And as you begin to drift off into a peaceful slumber,

You rest easy.

Knowing that this serene haven is always here for you.

Ready to welcome you into its comforting embrace.

Whenever you seek solace and renewal.

Knowing that you may enhance pleasures,

Or even change them.

With one thought at a time.

And I am going to count you down,

Slowly and lovingly,

To a place for restoration.

A place where your body may repair itself,

One cell at a time.

And where your subconscious mind may gently guide you through dreams that help heal and conjure hope.

As you embrace the night ahead with love for yourself and a sense of steadiness and control.

You may not be able to control everything you want.

But you can be the artist that crafts the unfolding hours of your sleep and dreams.

So you may awaken tomorrow feeling better.

Feeling refreshed.

And paying attention to all the moments when life feels good.

Tranquility washes over you.

Nurturing your well-being.

Nine.

Your breath makes space for relaxation and renewal.

Eight.

Your body melts deeper into the bed.

While your spirit takes on the fluidity of a dream.

Seven.

Your energetic vibrations usher you to a state of calm and ease.

Six.

You navigate towards softness.

Loving on the softness within you.

Drifting,

Floating and letting go.

Four.

Feeling light and closer to sleep.

Three.

Wash in self-love and compassion.

So proud of all you have created in this moment.

Two.

Finding balance and serenity.

Snuggling in the waves of sleep that flow over you.

Finding bliss.

Finding peace.

Finding repose.

Finding sleep.

Reviews

I have used this 3 nights in a row and have had the deepest sleep i have had in a long while.

Wow! This was great! Of course I didn’t hear most of it, but was more suited to sleeping without waking up, than putting a single track on repeat. I loved the breathing exercise at the start. Thank you 🙏 kindly for creating this amazing 8 hour sleep meditation! I am going to recommend to my friends that are not members, to try! They will not be disappointed! 🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗

Helped a lot with my waking up during night. Justt left it playing in background so every time I woke up it was there to soothe me back to to sleep . Really helped thank you

I'm so happy you finally posted a meditation for all of us to listen too, and not just for Plus members., It's been a while. Thanks☘️

Thank you for your kindness and compassion. I appreciate this wonderful 8-hours of continuous meditations. Blessings 🙏✨🕊

Thank you, Michelle🙏🏻🙏🏻🙏🏻This is a great idea! No t much clue of the content. I remember waking up, getting up, returning to bed, and then hearing something that I was not particularly wild about, and I just pushed it further along.🙏🏻🌟🌟🌟🌟🌟🙏🏻