Fall asleep fast with this bedtime story and sleep meditation for grown-ups.
Tonight's sleep story features special guest Christian Thomas from Meditation Vacation.
You're listening to The Night Train.
Travel to a pastoral landscape on a starry night where old train tracks weave through rolling summer meadows.
Fireflies and a full moon illuminate fields of wildflowers with flashes of gold and opal moonbeams.
On rare nights like tonight,
A night train mysteriously appears on the abandoned tracks.
It is a relic from another time that slows as it approaches.
The conductor calls out from a freight train and helps you to board.
The night reveals a healing journey where you release the past,
Appreciate the present,
And imagine a better future.
Alicia Cooper wrote,
The train is a small world moving through a larger world.
So get cozy and prepare yourself for a world within a world within a world.
It's time to dream away.
I would like to welcome you to Michelle's Sanctuary.
I am Michelle,
And as you listen,
Think of my voice as that of a loving guide and fellow traveler.
I am here to remind you of how special your journey is in this life.
The greatest and longest relationship you have is with yourself.
You deserve to cherish yourself with self-love,
Self-care,
And a time reserved to use your imagination for peace and pleasure.
Now is that time.
Free of guilt,
Free of concerns,
Protect this moment in the sanctuary of your room and mind by committing to feeling good.
Personalize this journey to what best resonates with you.
You know yourself better than anyone,
And the story will guide you deeper into self-discovery.
Should you wish to let go of my voice and surrender to sleep,
You may always return to listen again in the future.
Use chapters to skip ahead if you wish to get straight to the story,
Or let me guide you into deeper relaxation with a few soothing breaths.
Release your breath and an exhalation through your lips,
Letting out a sound like a train whistle.
This sigh offers release and an announcement to your body that you are standing down and letting go.
Your journey towards sleep and respite begins here.
When you are ready to take in a deep breath,
Each molecule of oxygen travels through your nose to the cavernous region of your deep belly.
You expand and your belly and chest rise as more molecules of oxygen arrive with the message,
Imagine peace.
And so you imagine peace,
Traveling from head to toe as you exhale and sigh out any tension you notice in your body.
Let go and blow out the air as you sink deeper into your bed,
Safe in the sanctuary of your room.
Your exhale tells your nerves to stand down.
You are safe.
You are well.
Inhale one more time and make this breath even deeper than the last.
Notice how good you are at self-soothing.
When you cannot sip any more air,
Open your mouth into a big yawn.
And then exhale,
Sigh release,
And simply feel good as the story begins.
A wise woman once said,
You may miss the train many times,
But if there is somewhere you are meant to be,
Another train will find you when the timing is right.
You will never miss what is yours to have,
And you will always get to where you need to be,
For there are many routes that lead to your final destination.
Timing is an important factor in trains,
But in the bucolic fields of a sleepy town,
The night train always arrives just on time.
There is no written schedule or predictability for this mystical train.
It mysteriously comes when summoned by will,
By longing,
And by necessity.
The souls who return from fantastic journeys on the night train speak lovingly about how it appeared when they were most in need of hope.
The midnight air is tepid,
And the late spring breeze brushes against your skin like a soft feather.
Rolling emerald hills,
Dappled with pink,
White,
And lavender wildflowers,
Glimmer in the light of a full moon.
A silhouette of purple black mountains creates a jagged line across the starry indigo sky.
You walk beside old abandoned train tracks,
Where tall grass and daisies sprout up between the wooden railway sleepers.
A coyote sings out,
And his song echoes through the valley of chirping crickets.
Wispy pewter-hued clouds lazily drift through the sky.
Your boots kick away loose shale that takes on the iridescent hue of oil in the bright moon glow.
The air smells of dewy grass and sweet,
Wet earth.
Silver mist rolls in over the tracks like gossamer,
And brings a timeless sensation that others who have taken this path have felt as well.
The ground begins to vibrate,
And the tracks begin to rattle.
A train whistle cries out and conjures the nostalgic feelings of a song once played on a fuzzy radio station.
The sound resonates like a beckoning to come home,
To the home that makes you feel secure and free to let down your guard,
Free to relax and be every expression of your incredible self.
The air becomes cooler as the train approaches,
And a gust of wind comes down the tracks.
You step away from the tracks,
And your feet fall onto the damp earth.
The tall blades of grass rustle against your pant legs,
And you feel remarkably alive and well.
Every sensation feels amplified,
And the beauty of the moment is as dramatic as a film going from black and white to technicolor.
The headlight of the train shines in the direction of new discoveries.
The light pours over your face,
And you raise a hand to shade your eyes.
The light seems otherworldly,
And the train begins to slow as the first cars pass you by.
You hear your name faintly called over the sound of the train's engine and rustling breeze.
A conductor stands in the back of the caboose and waves for you to board.
You walk towards the tracks,
Hesitant at first,
But intrigue gives you a burst of speed,
And you jog towards the conductor's extended hand.
He reaches down to hoist you up with a surprising amount of strength.
For a moment you feel like a small child.
As you land inside the freight car,
The car is completely empty but for a thin coating of sawdust on the wooden planks of the floor.
You wipe the flax and grains off your legs,
And take note of the sweet woodsy smell that lingers in the air.
The conductor's eyes sparkle with kindness and assurance as you stand tall.
Welcome,
My friend.
My name is Alden.
I was hoping you would join me on this pleasant night.
He looks familiar,
But you cannot place his face.
Perhaps he has appeared in a dream before,
Or as someone you crossed paths with at some point in your life,
Like strangers in the night.
You have sudden pops of memories,
Flashes that reveal you may have unknowingly encountered each other many times before.
It's as though he reads your mind when he says,
No need to reflect on the past,
It will only interfere with the beauty of this moment.
Alden leads you to the edge of the open door and grabs a steel handle near the frame.
You follow by grabbing the handle on the other side as Alden leans out into the night.
The wind sweeps his hair around the bill of his conductor's hat and causes his navy wool uniform to ripple.
Give it a try,
He says with a smile.
You lean out into the beautiful night and feel as if you are surfing on the wind.
You feel your vitality.
The train speeds forward and you look in the direction of what's to come.
Then you turn towards what was left behind.
The beauty of the experience dims.
You feel held back and so like Alden,
You turn your body towards the front of the train and relish the wind.
You are so very much in tune with the moment,
Your mouth opens in a big smile and you start to laugh at how good it feels.
You feel free.
You feel limitless.
Alden comes back inside the train car and you follow his lead.
Just because there's room for baggage doesn't mean we have to carry it all.
It's nice to have space.
If there's anything from your past that you want to release,
Now is a good time.
You pause and look around the empty car.
Notice how wonderful it feels to claim space in the vacant open railway car.
A cross breeze circulates freely through open doors on each side of the train.
You imagine what it would feel like to be this open and free of clutter.
Your breath becomes deeper and your chest expands as you think of this.
Alden looks at you as a loving guardian who does not judge.
You lean out of the freight car to feel the cool night air on your face.
Your scalp tingles from the massage of the wind.
You hear the coyotes cry over the chugging of the train and spontaneously open your mouth and begin to cry out as well.
The sound that comes out of your mouth is liberating.
Your voice could move mountains and you know it.
You feel your inner strength and power.
And while you call out,
Confidently and bravely into the night,
You smile.
The muscles around your face feel splendor as it reveals pure bliss.
Your eyes glitter like the endless stars that spread like a comforting blanket of peace as far as you can see.
You take in a deep breath and one last time you cry out in full voice,
Surrendering to the waves of emotions that flow through you.
Most disappointments,
Grief,
And fears flow out of you in this empowering release.
You let go of old wounds,
Keeping only the impressions that made you evolve into a wiser,
More compassionate person.
These impressions are like the faint fossils of seashells embedded in golden limestone.
And with just the hint of them remaining,
Like a distant memory,
You become more clear.
You are aligned with your intuition and the deep understanding that you know what is best for you.
The wind blows against your face and your heart is directed towards the sky.
The pearly white moonlight lands on your chest and heart center and you feel an expansion inside,
Making room for all that is good and healing,
Making the space for hope and for new things to come.
You step fully back into the train car,
Enlivened by a sense of renewal.
You feel lighter than you have felt in a very long time.
Alden smiles at you proudly and then wistfully stares out at the passing cornfields tinted blue by the night.
Passengers keep moving forward,
Even as the landscape changes,
Passengers come and go and there are unexpected stops along the way.
But the pursuit continues.
There's always another destination ahead.
Alden walks towards a heavy metal door and you follow him through the gangway connection.
You rock back and forth as you balance carefully,
Led by a curiosity about the next car.
The train coupler softly chirps.
You feel the force of the train in motion and it kindles a connection to your inner drive and fortitude.
Alden opens the door into a dining car that instantly evokes delightful sensations.
The decor is classy and timeless and upon closer inspection you recognize symbols and items that represent all the things you are grateful for in your present life.
When you focus on the abundance of these simple pleasures,
You find magic in the mundane.
Your attention shifts away from the murky and towards fulfillment.
The warm,
Dry air offers a potpourri of your favorite smells,
From comfort foods to soothing aromas found in nature,
To scents that set off memory capsules of happy moments in your life.
On their own,
Each simple pleasure elevates your mood.
But when presented in multitudes in this opulent setting,
You feel a sense of euphoria.
An elegant chrome bar hosts an array of silver-framed photos of the things you cherish in your current life,
Beloved landscapes,
Your favorite people and images enjoying your favorite activities.
You pick up each frame and reflect on the snapshots captured from your mind.
And as you look at each photo,
Pathways in your brain light up like the golden wires of an Edison light bulb that spreads feelings of joy.
Music plays in the dining car,
A playlist that elevates your mood and captures the essence of who you are.
A server enters the car and sets a covered silver tray on a lush burgundy and gold tablecloth draped over a windowside setting.
Alden goes behind the bar to prepare a bubbly elixir made from vibrantly-hued liquids that he mixes from the bottles.
You note that the bottles are labeled by ideas and themes rather than conventional flavors.
Alden mixes a soft pink liquid labeled gratitude with a soothing seaside blue liquid labeled serenity and the third bottle of sunshine yellow liquid labeled hope.
He pours them into a champagne cool glass made of crystal.
The bubbling drink swirls and the colors inspire thoughts of a turquoise sea and pink sand beach awash in the golden yellow shimmering sunlight.
Alden leads you to the dining table,
Balancing a silvery antique tray with a colorful elixir above his shoulder.
You sit down in the glow of flickering tealight candles and crystal tulip-shaped holders.
Burgundy silk lampshades with soft black fringe decorate the wall sconces scattered on the mahogany walls.
The dining car is warm,
Opulent and regal.
Alden sits down the effervescent curious drink before you and says,
People often confuse hope to be for future projections,
But hope is for the present.
The only moment we have is now,
And by being hopeful in the now,
We set the tone for what will come.
Hope is deeper than optimism,
It is a function of survival that helps us rise above it to thrive.
Enjoy your meal my friend.
You remove the silver cover from the supper tray and leave you to enjoy a late night supper as the train weaves through the mountains and the full moon peaks in the sky.
You sip the colorful drink and as it flows down your throat,
Your body instantly becomes calm.
Your heart feels warm,
Full of dreamy hope in its purest form.
The hope of the innocent,
The hope of those who have struggled and rediscovered it at unexpected times.
The final notes on your palate cause your mouth to water with a perfect balance of sweet and bitter.
They flood you with sensations of gratitude.
You recognize how long the list would be if you were to make mention of the grand details of everything in your present moment.
There is so much beauty to take in,
The handcrafted designs of the chairs and the bar.
The rich gold and black rug that feels plush beneath your tired feet.
The way the chair hugs your back.
The attention to detail in every photo on the bar.
Every musical note in each song.
The aromas of the dining car.
And the meal before you inspire gratitude.
Your favorite dishes and flavors are presented on the tray.
And you savor each bite with an appreciation for all the care put into this experience.
Just for you.
You lean back into the velvet chair and peer out at the starry sky.
In this world within a world,
You are grateful for your gratitude.
Your eyes become heavy as the train continues to rock you gently,
Lulling you into a peaceful state.
Alden returns to the dining car,
Dressed in a modern uniform.
The fabric has a classy blue sheen to it and like the navy wool of his previous attire,
The buttons are pearly white.
Are you ready for the sleeping car,
My friend?
You are more than ready and slowly rise to follow him through the gangway connector to the front of the train.
You feel as if you are floating through a waking dream.
He leads you down a narrow hallway with sapphire silk wallpaper that compliments his uniform.
Like an inquisitive child,
You cannot resist running your fingers across the lush walls.
The train car smells of fresh mountain air,
Pumped in from the outdoors.
It is cool and the perfect temperature for sleep.
Alden opens shiny black walnut doors that lead into a modern suite that is clean and decorated in your favorite colors.
The interior design is arranged to your personal preferences,
Exactly the way you would want it to be if you had no limitations.
Alden leaves you with one more bit of wisdom before he disappears for the night.
The future is yours to imagine and it begins now.
As you fall asleep and dream away,
You have the power to dream away to live out your greatest desires.
Sweet dreams my friend.
The door closes behind him and you feel safe and at home.
You walk towards a vanity with a magical looking glass.
You see your present self with sparkling eyes,
A glowing complexion and a radiant aura.
The mirror becomes like a movie screen and images play out like double exposures.
You see yourself at the moment,
Layered over the future you desire.
You are in good health,
Succeeding at the things you most enjoy,
Surrounded by love,
Overflowing with gratitude,
And stronger from all the lessons that have come your way.
You recognize this version of yourself,
The best version of you to come.
And that version is within reach.
You can feel it.
Like the last jagged piece of a puzzle,
Perfectly fitting into the remaining open spot.
You see the bigger picture and all the stops along the way make sense.
You change into the softest cotton pajamas you have ever worn.
They are light and airy on your skin.
You walk towards the sleeping quarters to a queen sized plush bed with a satin upholstered headboard.
You peel back the heavy cotton comforter and glide across the satin sheets.
Your head sinks into the downy pillows that contour perfectly around your neck.
With a whiff of the freshly laundered bedding,
Your mind wanders to thoughts of rolling meadows of wildflowers in spring.
Cast in the moonlight,
You look out the bedside picture window as the train continues onward into the night.
The majestic stars and wisps of swirling clouds remind you of Van Gogh's starry night.
And it is no wonder he believed the night is more alive and richly colored than the day.
The train rocks you softly back and forth.
The vibrations soothe you and your muscles relax as you sink deeper into the bed.
Close your eyes and reflect on the power you have as you cross over the bridge to your sleeping life.
Full of gratitude,
Serenity and hope.
For the future is yours and you are the architect of the dreams to come and the day to follow.
Each breath,
Every beat of your heart is another opportunity to step closer and closer to the life you imagine and all the healed past selves and your present self and all the selves you will become exist in this sleeping car in harmony as you align with your highest self and feel at peace.
The soundtrack of the train lulls you deeper and deeper down until you can no longer resist the lure of sleep and you cross through the tunnel to the dreams that await.
Finding bliss,
Finding peace,
Finding sleep.
It's time to dream away.
It's time to wake up.
It's time to wake up.
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It's time to wake up.
