In tonight's bedtime meditation,
Imagine a world of comfort and peace as you drift to sleep.
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 longtime 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'll 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 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.
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 in to the beautiful idea that you are in charge of you.
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,
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 yourselves in the direction of peace and restoration.
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 the 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.
Continue to 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.
Our bodies are wise,
Constantly communicating with us.
Ignoring these messages only makes them louder.
So instead of resisting,
Let your body know you're listening.
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.
And 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.
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,
And reaching every part of your being.
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,
Originate from this point,
Illuminating your mind.
As you count,
Feel the message relax for a while.
You are safe.
Gracefully descends,
Relaxing your eyes and your temples,
Relaxing your jaw,
And effortlessly releasing any tightness in your neck and shoulders.
Feel them gently dropping,
Heavy and supported.
3.
This tranquil feeling flows down your arms,
Through your elbows and forearms,
Into your hands,
And out through your fingertips.
4.
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.
2.
The warmth of safety now fills your chest,
Creating a spaciousness around your heart,
As any feelings of constriction or unease gently soften.
3.
This comforting warmth expands into your belly,
Releasing any knots or holding.
Your internal organs relax,
Knowing deeply you are safe.
4.
You are the guide to serenity.
1.
The soothing sensation cascades down your hips,
Through your thighs,
Through your toes,
Down your calves,
And finally settles into your feet and toes.
Every single cell in your body now vibrates with the knowing you are safe in this body.
Your entire being is now bathed in a profound sense of security and ease as our journey continues.
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.
Beneath you,
A mattress offers the perfect blend of supportive firmness and marshmallow-y give,
Cradling every curve of your body.
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.
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.
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.
A 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.
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.
Perhaps you 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,
It 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,
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,
And 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.
My body is 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 bursting 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 and aglow.
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.
You 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.
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 skylights.
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.
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.
Let my voice fade into the background as you welcome the silence and deep peace of sleep.
And I will count you down,
Each count making you more and more relaxed,
And bringing you closer to sleep.
10 Finding safety.
Finding healing.
Finding protection.
Finding love.
Finding sleep.
It's time to dream away.
