Take a deep,
Settling breath and draw your covers close as we begin this journey to get you back to sleep through the simple healing power of snuggle time.
Whether you are settling in for the first time or returning to your nest,
Know that you have landed in the perfect sanctuary to drift off once more.
There is no urgency here.
Simply adjust your pillows,
Feel the weight of your blankets,
And offer yourself this moment of nurturing self-care as sleep returns to you with tenderness and ease.
It's time to dream away.
Welcome to Michelle's Meditation Sanctuary.
I am Michelle,
And I invite you to consider me your sleepy ally.
The voice of a dear,
Long-time friend who will make the transition back into rest an easy and even delightful trip.
It will be so effortless that you may awaken refreshed,
Maybe not even remembering this time together.
You may focus on my words,
Understanding they are merely suggestions.
And as waves of sleepiness arrive,
You may find yourself drawn to the silent spaces between them.
Choose what you connect with and what may fade away so this practice feels custom to you.
In the sanctuary of your sleeping space and mind,
You get to decide what feels natural and best,
And what a gift,
And what a soft,
Kind experience this will be.
As you find yourself awake in this quiet hour,
Imagine the night simply inviting you to take a beautiful surprise detour into the perfect snuggle.
You have a new view into this restorative time.
As you settle into a warm,
Safe corner where all restlessness dissolves into the vast,
Quiet depth of your bed,
We will wrap your awareness in the healing sensations of co-regulation.
The comforting weight of a blanket,
The radiating heat of your tired body,
And the gentle,
Supportive pressure of the mattress or whatever you may be lying upon.
This gentle journey is designed to regulate your nervous system,
Replacing any tension with a profound ease of knowing that you belong here.
You are wanted in this space.
In fact,
The sanctuary is a home because your beautiful energy is part of it.
Each breath brings you close to the indicing bridge back to sleep.
But in between consciousness and slumber,
There is this beautiful space to float.
Feeling light,
Feeling free,
And feeling the fluidity of a calm mind.
I invite you to let go of any thoughts or stress that you may have about being awake.
You may have had no say or control in being up right now,
But consider how empowering it is to know you can craft this time into a sweet interlude,
A night-time holiday for your nerves and your spirit.
By simply choosing to snuggle,
You are giving your body the ultimate gift,
The signal that it is safe to let go,
To soften,
And to find a deep,
Natural rest that requires no effort at all.
It has been said that the night is a soft,
Dark flower that closes around us,
And to snuggle is to become the seed at the center,
Warm,
Protected,
And perfectly still.
Feel that quiet haven now,
The beauty of the snuggle,
Becoming all the more cozy in the night.
Your blankets are like petals closing around you,
Offering a safe space for healing.
The sense of being held invites your body to soften,
Surrender,
And drift deeper into the hammock of serenity that waits for you.
The easy pulse of your heartbeat as it slows down in the steady warmth of your nest offers the profound sense that you are safe.
You are home.
This time is sacred,
So embrace the enjoyment you have earned right now.
You are coming in pockets of peace in a nighttime holiday that invites all your cells to relax and stand down.
One by one,
They accept the chance to enter vacation mode.
It is the unexpected gift you may unwrap each night,
And for those times you awaken too soon,
You are given one more opportunity for this exploration.
Watch as the edges of everything soften like velvet.
Whenever something arises,
A thought or feeling,
Sense where it manifests in your body,
And imagine it dissolving into the warm,
Homey salve of the snuggle.
Your presence has the freedom to rest at will,
And that same sense of unburdened freedom inspires you,
Settling your nerve cells,
And easing any grip.
If you were to consider all the times you were out and about,
Longing to be nestled in bed,
Let those memories serve as a reminder of how wonderful this moment is.
There's profound beauty in the vulnerability that comes right now.
Allowing yourself to be held completely.
And everything that tries to insert itself into your holiday can wait.
You feel the warm,
Liquid magic of it all as you embrace lightness and fluidity.
And as you find yourself settling deeper,
Always allow for a little adjustment.
Perhaps shifting your position,
Fluffing your pillows,
Or wrapping your arms around yourself in a nurturing hug.
Bring your hands to your opposite shoulders,
Feeling the solid,
Loving pressure of your own touch.
Pressure is often a weight we carry,
But here,
In the still of the night,
It is a cherished gift.
It is the weight that tells your muscles they can finally stop working and can go slack.
Feel how this self-hug tells your nervous system that you are protected.
You are both the one being held,
And the one doing the holding.
Appreciate being present right now as it enhances your state of comfort and deepens the snuggle.
Your breath is another transformative element in this dreamy oasis and a source of power.
So allow your focus to turn to it as you release everything with a sigh,
Clearing the air.
And as you inhale,
You draw in a grand,
Voluminous breath.
A wave of air so wide and deep,
It could hold an entire village for safekeeping within you.
Exhale in a sigh,
Breathing out anything that doesn't serve this deep state of rest.
Sending it out into the night air to dissipate like a pearly,
Silvery mist.
Let's take another healing breath together.
Inhale deeply and sense the clean,
Cool freshness of the night air,
Mingling with the warm,
Familiar scent of your bedding.
The sense of being held is powerful and helps transport you to your peaceful haven.
Exhale slowly,
Releasing any tightness in your shoulders,
Any clenching in your jaw,
Any holding in your belly.
To become as soft and still as this picturesque moment.
Feel the waves of each breath,
A natural,
Easy rhythm,
As you sense every breath bringing you to the soft edges of slumber.
Each inhalation and exhalation brings you closer to its mellow,
Restorative embrace.
And just as the night flower protects the seed,
You,
Too,
May take advantage of being conscious during this magical time.
As you find yourself awake,
Why not indulge in a memory of your favorite snuggle?
Imagine yourself gently sinking into a state of calm curiosity as you explore the different ways you have been held.
You sink into the softness of this memory,
Drawn by the serene calm of the night.
You pause in the stillness.
It is the perfect night for a snuggle.
The air is cool and still,
Ideal for drawing the warmth of your blankets closer.
Notice every part of your body that is draped,
Wrapped and protected by your sheet or blanket.
Every soft contact grounds you,
Giving you the physical reminder of being held,
Of being safe.
Feel the slight coolness of fresh air on your skin that is exposed,
And travel in the aliveness it imparts,
Contrasted by the heavy,
Snug warmth of your core.
You softly smile,
Reflecting on the gentle,
Delightful pressure that grounds you.
Feel the solid,
Reliable weight of the blankets,
A reminder of the calm strength you hold,
Even when stirred in the night from sleep.
And maybe your mind begins to stretch,
To mold the room around you,
Envisioning yourself in a cherished bedroom of your own design.
It is the most welcoming and beloved space you have ever known.
You are surrounded by smooth cotton,
Cool bamboo,
Or cool brushed silk sheets.
Every surface is designed for your peace.
You set down the day's tasks and reach for the feeling of comfort.
And if you desire,
You may imagine snuggling with a beloved pet that sighs against you.
Animals are so good at settling,
At snuggling,
And sleeping.
Even in the wild,
They show how natural it is for all living beings to huddle together,
Seeking the safety of shared warmth.
A family of foxes curled together in a lush,
Dark den.
A litter of puppies,
A soft,
Breathing heap of trust and stillness in a cozy bed by a hearth.
A fluffle of bunnies nestled beneath the earth in a hollow,
Feeling safe and together.
You revel in the feeling of warmth as you snuggle with a pet.
Their soft movements.
Maybe a cat purrs against you,
Or a dog sighs and presses against your belly,
Spooning with ease.
Or maybe you have a beloved body pillow that you draw in for support and the most comforting pressure.
The snuggle is a tactile signal that it is safe to uncoil your muscles may all surrender and melt like warm wax.
Next,
Imagine the snuggle of a person you love,
Or someone you may have found comfort from at some point in your life.
Or perhaps someone you hope to find it with in the future.
Feel the familiarity and ease of the snuggle.
Shared warmth is an anchor,
Pinning you into the present moment.
You feel the solid,
Reliable promise of long-lasting safety.
You feel perfectly grounded and safe.
Now consider the other things we can snuggle with to find this peace.
Imagine the soothing pressure of a weighted blanket,
Pressing down on you like a giant,
Calm hand.
Or maybe you visualize snuggling with a warm mug,
Feeling the heat radiate through your palms and into your chest,
Warming you from the inside out.
Focus on the snuggle of your favorite pillow.
Feel the smooth,
Supportive cushion as you tuck one under your chin or between your knees.
It supports your frame so perfectly that your hips and spine finally stop gripping,
As they may do during a long day.
You no longer need to brace yourself.
The bed and pillows are doing all the work for you.
You feel a sense of unexpected accomplishment for such a late hour.
Now settle into your ideal total snuggle right here.
Feel the deep,
Radiating warmth as it takes hold of your heavy limbs.
The snuggle is now self-sustaining,
A steady source of comfort and warmth.
Casting waves of tranquility through your mind.
The movement of your breath tells a story,
Encouraging your eyes to become glassy as you get lost in the silky light of rest.
Once more,
The ethereal energy of this space reveals itself.
You watch your thoughts and any restlessness dissolve.
You are the observer,
Enjoying this unique cinematic experience.
The night moves slowly and mesmerizingly.
A beloved time that has offered rest for millennia.
The gentle,
Rhythmic pace of your breath guides your heart rate and thoughts,
Slowing them to match its own steady,
Languid tempo.
As your mind drifts,
Your eyes become heavy and tired,
Drawn down by the slow,
Peaceful passage of time.
You look back at the internal glow of your comfort.
The feeling is soft and inviting.
As you gaze into the warmth,
Dreamy images begin to form.
Gentle scenes of peace and comfort,
Swirling in the light of the perfect snuggle.
In the quiet shifts of the night,
You see flashes of reassurance and deep peace.
Every moment carries away a piece of what held you awake,
Leaving behind only tranquility.
You let the warmth soak into you.
The sounds of the night are your lullaby,
Filling your mental space.
Precious memories of kindness and strength are reflected in the glow.
Visions of comfort and hope,
Of safety and nurturing.
You yawn,
Feeling a wave of tiredness come in.
Every part of your being aligns with the peaceful energy of the snuggle,
As you are gently drawn toward harmony with this magical night.
A gentle,
Easy smile graces your lips.
You sink further into the bed.
The weight of sleep now so very heavy in your limbs.
Deep waves of comfort flow through you,
With a warm,
Gentle air that surrounds the snuggle.
Protected by layers of safety from the sturdy walls of your room,
You are drawn to the steady,
Warm glow of being held by the vast,
Peaceful night sky.
You feel a bone-deep sense of ease that will not be forgotten any time soon.
You become as still as the night itself,
Rooted with a tangible sense of being grounded in deep peace.
At the same time,
Your breath takes on the gentle sway of the voluminous waves,
Which know when to surrender and simply flow.
Take a slow,
Gentle exhale that comes out in a soft sigh,
As you release anything you no longer need.
The gentle pressure and support you feel is not unlike how a newborn feels when swaddled.
It mimics the same safety and protection a small pup feels burrowed under the blanket.
Your blankets are a shield from the world,
A snugly protector of your peace.
Your peace manifests in a quiet light that glows in the darkness,
Born from the tender love of the snuggle.
In a color you find most soothing,
The light flows from the crown of your head to the tips of your toes.
A wave of tranquility permeating your skin,
Tissues,
Muscles,
Nerves,
And bones.
Every single cell in your body receives the comforting signal that it's perfectly safe to stand down.
You invite in the sleepy,
Dreamy sensation that deepens with each soothing breath.
And every gentle heartbeat.
Sleep comes as easily as the soft glow of comfort,
As the gentle,
Persistent descent of the spiraling peace wisps through your mind.
As the diffused light of the night bathes the world in a hopeful promise.
Feel yourself turning up the volume for comfort,
For serenity.
Let these feelings swell within you as you snuggle tight,
Cozy and as serene as a sleeping child in fleecy footed pajamas.
And sigh again as every muscle becomes softer,
And your bones become heavy as they sink into this snuggly moment.
Warmth and softness and a feeling of loving connection are your natural state.
As warm as the glow of your heart,
As light weight as the mist rising into the night,
As light as the warm blanket and quilt that wrap around you.
And you find yourself drifting across the bridge to sleep in a dreamy haze.
Gently welcome the heady waves of sleepiness that you feel when you snuggle.
A profound sense of calm settles upon you.
And you sink into the support of this moment.
Knowing that your return to sleep may bring you to any dream,
To any cherished place you wish to go.
And the sense of fluidity returns as you continue to drift,
Welcoming the snuggle with whatever,
Or whomever,
That gonjures the deepest feelings of trust,
Love,
And being consoled.
Allow yourself to appreciate this tender yet unexpected experience from the comfort of this late night.
Fully supported.
Your body knows how to sleep just as naturally as all the other snuggling beings that find rest on this quiet night.
Nocturnal shades of deep blue,
Purple,
Are softened by the deepening glow of the snuggle.
You feel yourself letting go of wakefulness,
Welcoming the incoming waves of sleep that arrive more often and are more enticing than ever before.
A floating sensation comes,
Drifting on the waves of sleep that undulate like the soft warmth rippling through you.
So very tired,
So very much at ease.
Your body welcomes the chance to go slower as you embrace each soothing sensation that transports you to sleep.
There is no need for effort,
No need for vigilance.
With every sound of the quiet night,
Your muscles loosen further,
Surrendering to the pull of gravity and sleep.
You are floating yet anchored,
Drifting effortlessly into the quiet.
Fully embrace the stillness of this night of snuggles,
Of deep sleep.
Feeling a profound and peaceful connection to all that makes you feel safe and held.
Sense my voice fading into the quiet of the night as you simply give in.
You trust the ultimate destination and graceful return to deep,
Healing sleep.
The gentle waves of peace wash over your body,
Encapsulating you as every part of you gives in to the welcome,
Comforting,
Loving embrace of snuggles and slumber.
Finding your bliss.
Finding a soothed nervous system.
Finding peace.
Finding your way back to sleep.
