Slip into the blissful and protective embrace of slumber with this guided sleep meditation.
You are listening to Safe to Sleep.
Sometimes,
Even when our minds tell us we are safe,
There's a sense of unease on a deeper level.
This practice will help you let down your guard with compassion and understanding that your body always does its best to keep you safe.
The more you listen,
The easier it becomes to regulate your nervous system and release any anxiety,
Fear,
And tension.
You deserve to feel nurtured.
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's time to dream away.
Welcome to Michelle's Meditation Sanctuary.
I am Michelle,
And I hope you think of me as a gentle guide who reminds you of the strongest,
Most loving,
And nurturing parts of yourself.
I will help you focus on kindness and hope,
Silencing any thoughts that may keep you up.
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,
That 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's 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's 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.
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,
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,
Except 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 to sleep.
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,
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 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 doubts,
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,
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,
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.
In the restorative hours,
When you surrender and drift into your dreamscape.
When you at last feel safe to sleep.
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 and healing.
As it travels,
It soothes your nerves like a comforting balm,
Over your hips,
Legs and 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,
Gracing your ear with a whisper,
Nothing is going to harm you,
I am looking out for you,
You are protected,
You are safe,
You are safe to sleep.
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.
Allow me to count you down to this restorative night of deep healing sleep,
Finding healing,
Finding safety,
Finding tranquility.
