Safe And Sound

Tonight's calming sleep meditation will help you feel protected and safe in your body as you self-soothe and regulate your nervous system. Anxiety, trauma, and depression can make it hard to feel safe in your body. With this healing practice and soothing visualizations, what you focus on helps create your dreamy reality. You deserve to feel safe. You deserve to feel sound. It's time to dream away.

Transcript

Feel protected and safe as you drift into a deep restful sleep with this guided meditation.

You're listening to,

Safe and sound.

This practice will help you regulate your nervous system 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 every night.

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.

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 I hope you feel comfortable in the Sanctuary as we become co-creators of your current reality and experience.

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,

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.

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.

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.

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.

Before we indulge in some breath work 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,

This miraculous vessel that comes along wherever you go.

It's a vessel that remembers,

Even when your conscious mind does not.

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.

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,

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.

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.

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.

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

Right now,

Let everything go with a dramatic,

Pleasurable sigh.

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.

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.

Scent 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.

Notice any tension or holding in your body and release it with this sigh.

And again,

If your mind drifts,

A very natural thing that 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.

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.

Deeply 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.

Notice 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,

No longer weighed 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.

Feeling 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.

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

Your 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.

Reveal 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,

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.

Drift.

Feeling free.

Feeling gentle,

Yet strong.

Feeling flexible.

Feeling safe and sound.

Feel 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 in to 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.

As you inhale and exhale,

Your chest rises and falls.

Complacent.

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.

And as you let go of my voice,

I will count you down.

Each count making you more and more relaxed.

Bringing you closer to sleep.

Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Finding healing.

Finding comfort.

Finding protection.

Finding love.

Finding sleep.

And feeling safe and sound.

It's time to dream away.

Reviews

Thank you kindly Michelle for this awesome meditation! It is exactly what I needed. This upside down world the politicians have created is taking the joy from our lives. It is scary & depressing, we need to know we are safe and secure to keep going & not give up. Thank you for this! Each day is a challenge to remember we can enjoy if we choose to believe in the positive over all the negative. Thank you kindly for giving us hope and the belief that we are safe & secure in the middle of this madness. You are truly a blessing and a ray of hope. 🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗

Thank you! I will be listening to this often I think. 😊

This was just what I needed with the anniversary of the court case where my abuser was found guilty. Thank you