The Safe Place: Calming Nervous System For Sleep

Feel safe and fall into the deepest sleep with this guided meditation. This healing practice will help you build "The Safe Place" by drawing on your most comforting memories, aspirations, and imagination. By inviting a profound feeling of being safely held, you regulate your nervous system and create an inner sanctuary where anxiety and restlessness cannot follow.

With repetitive listening, the visualizations of your cells knitting into a safety blanket help fade old, unwanted neural pathways, making space for new messages of protection and well-being. Science proves the power of consistent positive messaging on the body's ability to heal and rest.

You are safe. You are held. And you deserve to feel good in your body. It's time to dream away.

Transcript

Relax and let your guard down with a soothing guided sleep meditation that resonates to the core so you may draw into your sanctuary within.

This bedtime practice will help you gently calm your nervous system and find a deep,

Enduring sense of being protected,

Allowing you to fall asleep and stay asleep with ease.

You are listening to the safe place,

A guided practice to help you soothe and nurture your body and mind so they become a comforting haven for rest and repose.

You deserve to feel good.

You deserve to cultivate the most pleasant intentions for sleep as you set the tone for your dreaming life to come.

Remember that you have done all that you can for today and need not concern yourself with what is to come tomorrow.

Your attention is your superpower,

So allow it to focus on softness,

Peace,

And this nightly gift that offers every cell in your being a chance to surrender.

It's time to dream away.

I would like to welcome you to Michelle's Meditation Sanctuary.

I am Michelle,

And as you listen,

Think of me as your dear friend and guide on this journey to sleep.

I understand how challenging it can be when your body feels restless or unprotected at night.

This is why I come to you with empathy and compassion,

And a deep understanding of how together we will find and inhabit your own unique,

Safe place.

You'll do this by gently accessing the power of your imaginative mind and drawing upon the warmth of comforting memories,

Inspiring visuals,

To craft a sanctuary that is entirely yours.

Abandon expectations and surrender to the flow of each breath,

Of each word,

And each moment.

At any point,

You may let go of my voice and drift into your sleepscape.

There are no rules.

This is a pressure-free haven where everything you choose to do will reflect what is right for you.

It is okay for feelings of restlessness or discomfort to surface.

When we try to resist something,

It often persists,

So I encourage you to acknowledge any feeling that surfaces.

Give it the brief attention that it requires.

And then gently release it.

Let it wait for another time.

Should your mind wander from this feeling of calm,

You may say to yourself,

I am safely held.

And notice how you're gently brought back to this present moment,

To the deep comfort you are seeking.

Whenever you hear or repeat these words,

Your nervous system settles and your body relaxes.

Give it a go and see how you feel.

I am safely held.

Now feel the heavy support of whatever is beneath you.

Notice the weight of your body.

All of you is being completely supported.

You do not need to hold yourself up.

Allow your breath to become slow and deep.

Welcome the breath of perfect rest.

Let's take a moment for a gentle scan of your body,

Noting the feeling of support that is here.

Tonight's a time to reacquaint you with your physical body,

Knowing that it's okay if at times your body may not feel like home.

Sometimes,

Wires get crossed,

Nerve cells get activated,

And start a little drama.

But their intention is always to keep you safe.

To keep you moving forward and living this life to the best of your ability.

And you are doing so well now.

Showing up for yourself.

Being that friend to yourself that may seem so easy to be for others.

Let go of the outside world,

Knowing that for this precious time,

Nothing else requires your attention.

Feel how wonderful it is to devote this night completely to yourself.

You've made it through another day,

And you deserve this blissful journey.

Now,

As you enjoy this gentle scan,

Spread the feeling of support and safety with each silent observation.

Feel the weight of your head resting softly on the pillow.

Allow your entire scalp to relax.

Let your jaw unclench,

Allowing space between your teeth.

Let your shoulders guide away from your ears.

To sink deeply into comfort and rest.

Feel the muscles in your neck softening,

Trusting the support beneath you.

Notice the long line of your spine and the way your back is held completely by the surface beneath you.

With every breath,

Your spine grows heavier,

Resting more fully.

Each vertebra like a string of pearls,

Gently settling into the velvet case.

Allow yourself to surrender its entire weight.

Feel the heaviness of your arms and hands,

Relaxed at your sides.

Notice the subtle pulse beneath your skin,

A quiet,

Consistent life.

Pay attention to your hips and legs,

Heavy and still.

Feel the deep support beneath the largest parts of your body,

Sinking just a little deeper with every breath.

And finally,

Bring your awareness to your feet and toes,

Completely passive and at rest.

In this moment,

Every visible part of you is secure and held.

As you say to yourself,

I am safely held.

And feeling so safe,

You can go a little deeper.

Shift your focus beneath the skin.

Imagine your nervous system,

A vast network of fibers,

Settling down from any lingering state of high alert.

Imagine all those tiny nerve and muscle fibers,

All the trillions of cells that make up your being,

Softly sighing with relief.

And remind them that they are now part of this deep,

Inner sanctuary.

You might visualize these fibers and cells,

Which may have been fluttering,

Or tense,

Or inflamed,

Gently calming and knitting together.

They are weaving themselves into a single,

Loving,

Safety blanket.

A warm,

Internal covering that wraps every part of you.

An assurance to let you know that everything is okay right now.

You are safe to come down from the day.

Feel this knitting together with a profound feeling of security.

Moving slowly from your head,

Down through your chest,

And into your abdomen.

Make the intention to surrender to this inner alignment.

And welcome the warm flood of cozy feelings that arrive in the safety of this beautiful,

Dreamy journey.

Your body is moving from holding to being held.

Your cells are safe.

Your fibers are untangled and now united.

And every part of you comes together to bring peace.

As you say to yourself,

I am safely held.

To nurture and bring this inner,

Safe place to life.

Let's clear the air to regulate your deepest rhythms with a series of sensory breaths.

As you continue to breathe slowly and deeply,

Allow your attention to turn gently inward.

To begin nurturing your safe place.

Clear the air with a deep,

Cleansing sigh.

As you gently sigh everything out,

Let your voice and any natural sound that easily escapes carry away anything you wish to release.

Breathe out completely.

And then inhale slowly,

Drawing in a long,

Comforting breath.

Imagining that you are taking in aromas that bring comfort,

Familiar,

Beautiful smells that signal safety and home.

You can continue at your own pace,

Filling your lungs completely and at the top of the inhale,

Allowing a soft yawn to naturally unfold.

And then let go with another long,

Audible sigh.

Feel your shoulders melt slightly.

As you remember,

I am safely held.

And then inhale again,

Slowly and smoothly.

Inviting the feeling of ease deep into your chest.

As you reach the peak of your inhalation,

Perhaps notice the gentle,

Tactile expressions.

The feeling safe or held.

The soft weight of the blanket.

The cool sensation of the sheets against your skin.

And then,

Imagine a warm,

Supportive presence surrounding you.

Let this feeling settle and then sigh out,

Releasing any resistance to deep rest.

Take one final breath of intention.

Inhale slowly,

Noticing how wherever you go,

Your body is fully supported by you.

Feel this connection.

And at the top of this breath,

Allow your head and neck.

And then sigh it away,

Surrendering completely to the moment.

Feel your breath take on the delicate rhythm of a sleepy,

Relaxed dreamer with a healing imagination.

Feel your mind drifting,

Open to the idea that there is a place inside of you.

An inner sanctuary that has always been waiting.

This is a place of absolute and unconditional safety.

It's called the safe place.

It is a place that is only accessible to you.

It is perfect and exactly as you need it to be.

The safe place is safe from all intrusion.

It's even safe from any disruptions or resistance that you may sometimes create.

Because it's hard to let go of old patterns and thought processes.

But tonight you find it's getting easier.

A little bit at a time.

And all those little bits add up to such profound adjustments that bring waves of peace and safety.

And as you access the safe place within,

Only you know how to enter.

You are fully empowered to make this decision.

Creating a safe entry that brings a sense of hope and ease.

You can even feel your lips softening into a spontaneous smile as you approach the entry to the safe place.

Perhaps you see a gentle illuminated path leading away from your bed.

And into a night garden with a trellis that gives way to the soft light of the safe place.

Or maybe a simple welcoming door outlined with warm light appears just for you whenever you need it.

Or maybe there's something more imaginative.

A familiar place or a setting that you most enjoy that gives you access to your safe place.

Perhaps a secret hatch into the earth or a portal that goes beyond the earth.

Wherever you go,

Take the time to explore and prepare.

Sense the smells,

The feel of the air on your skin.

The ease of your breath.

And the quiet anticipation that builds as you approach.

This is your gateway.

There is no rush to get there.

And you enjoy each step.

Hovering above the ground with a sense of lightness.

Before each foot lands with a sense of grounding and support.

Simply enjoy the smallest of details that all work together to remind you of this precious thought once more.

I am safely held.

Step through the gateway now and allow yourself to arrive in your inner safe place.

Simply allow this unique place to form around you.

You don't have to strain or force an image.

Just let your mind be the guide.

Showing you what absolute safety feels and looks like.

You are drawing on all the comfort you have ever known.

All the kindness you have ever received.

And all the possibilities you hold.

For weeks,

Months,

Or years,

You have been subconsciously collecting mementos,

Images,

Ideas,

And dreams that all inspire this very place.

Some of these things may have not happened in reality.

Maybe your mind still conjured them.

And they were made to feel very real in your body.

Because dreaming can be a form of planning.

Thank you for this beautiful place of safety.

As you walk in,

Gazing up at the walls around you,

Notice how protective they feel.

Note the colors,

Textures,

And the overall sense of security you feel.

Yet there is still an openness.

Giving way to a sense of space and fluidity.

Your safe place is brought to life by the feelings and details you have been saving.

The softness of a cherished blanket.

The perfect deep blue of a peaceful night sky.

The security of a closed door.

The ease of a heartfelt laugh.

Allow your gathered inspirations to help you now.

Where is your safe place?

Is it a hidden cave carved from crystal?

A familiar attic room bathed in candlelight?

Or perhaps a vast,

Sunny expanse where you are entirely alone?

Is it in nature?

Or is it in a village or city?

Is it by water or trees or a garden?

Is it high above the earth?

Floating somewhere through space?

Or burrowed in a bunker beneath the ground?

Pause here.

Feel the undeniable sense of absolute security.

This is your personal sanctuary.

You are the architect,

The guardian,

And the sole resident.

Nothing or no one can enter this place without your express permission.

You are perfectly in charge.

You are perfectly secure.

Bring this space to life with detail.

What do you notice about the light in your safe place?

Is it a soft golden light of dawn?

The deep,

Calming blue of twilight?

Or perhaps the steady,

Nonjudgmental brightness that allows you to see clearly?

Is it the amber glow of flickering flames?

Or the perfect warm lamp that makes you feel cozy?

Let that perfect light manifest here.

Setting the tone for feeling your best and most at home.

Allow yourself to feel the ground beneath you.

Is it warm,

Cushioning earth?

Cool,

Polished wood?

Or maybe the reassuring,

Deep pile of a rug?

Feel the complete support beneath your body.

The ground is steady and you are held.

As you remind yourself,

I am safely held.

What do you hear in your safe place?

Is it the perfect deep silence that requires no vigilance?

The quiet,

Steady sound of your own relaxed breathing?

Or maybe a beautiful,

Consistent,

Natural sound?

Like the slow,

Rhythmic melody of gentle waves or rain or snow?

Or maybe you hear music?

The songs that bring you back to yourself and make you feel less alone?

Whatever sound you hear is a sound that brings pure peace.

Your sense of security will now deepen as you invite in the feeling of connection.

The safe place is not just built of walls and light,

But of unwavering love and self-acceptance.

Within the sanctuary,

Are there relationships that offer you true comfort?

You don't need to visualize a person,

But perhaps you invite the feeling of being fully seen and accepted by someone who truly cares for you.

If you have a cherished pet,

Perhaps you feel the simple,

Unconditional love and acceptance they offer.

A love that asks nothing in return.

Allow that warm,

Non-judgmental presence to fill a quiet corner of your space.

And then,

There is you.

You are the greatest ally and friend that will ever come your way if you allow this to be.

In this state of awareness,

You recognize the choices you have.

In a safe place,

You are reminded that you have the right to choose your rest.

Choose your boundaries and choose your peace.

Feel the power of your own sovereignty in this space.

It becomes unflappable,

As easy to guard as it is to take a sleepy breath.

And most importantly,

Invite in your highest self,

The wise part of you who knows what you need and deserve more than anyone in this life.

You are the only person who knows the key to this space.

So,

Ask yourself now,

What one thing does this safe place offer me that I need most tonight?

And find it magically comes to be,

As if it was just waiting to soothe you and serve you a night of healing and bone-deep rest.

Let the answer guide the final feeling of your safe place.

Allow that single,

Overarching feeling.

Be it peace,

Security,

Acceptance,

Or unconditional love to sink into your skin.

Take a long,

Slow breath.

Breathe in the essence of your safe place.

You are completely enveloped in the feelings you have created.

This is your deepest home,

And it's all yours to enjoy.

It's always with you,

No matter where you may go,

Or what may change in the world around you.

Take a long,

Slow breath.

Breathe in the essence of your safe place.

Allow that feeling,

That core feeling of security,

To leave the picture and settle deep inside your body,

Soothing your nervous system.

Notice where that feeling of being perfectly safe settles.

Maybe a warmth in your chest,

A comforting weight in your limbs,

Or a gentle,

Peaceful pulse in your core.

Locate that feeling and let it spread.

This energy of safety,

This knowledge of being cared for,

Is always here.

Always within you.

It is your inherent sanctuary.

With the next breath,

You find release and say once more,

I am safely held.

It becomes your lullaby.

I am safely held.

Allow your breathing to deepen now,

Letting go of any effort.

The feeling of your safe place is a quiet warmth in your center,

A certainty that you are secure.

You are resting now.

Resting completely.

Knowing your nervous system is calm and you are fully protected from the inside out.

Your sleep is welcoming you now and you are safe to cross over into it.

As the mantra of peace wraps around you,

I am safely held.

You are protected.

You are supported.

You are at peace.

Sleep washes over you.

And you let go of my voice.

Finding safety.

Finding love.

Finding hope.

Reviews

Great meditation on feeling safe in this uncertain world! You created a magical safe haven, a refuge. Your positive messaging is healing. Thank you kindly Michelle! Feeling calm & rested! 🙏🙏🙏🙏🙏🤗🤗🤗🤗🤗

This is so comforting & I felt at peace in my safe place. Thank you, Michelle.

Thank you, Michelle for this safety themed meditation. Your meditations that are themed towards safety are some of my favorite meditations and I always look forward to another one. I would love to see you do a meditation on grief or the loss of a loved one. Thanks