Fall asleep easily and quickly with this guided sleep meditation you are listening to.
You are safe.
It is time to regulate your body 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.
While you cannot control the outside world,
You have control of how you care for yourself before bed.
You have the power 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 hope you feel comfortable in the sanctuary that we will create together.
When you listen,
Think of me as a gentle guide that reminds you of the strongest,
Most loving and nurturing parts of yourself.
I will help you turn your attention to kindness and hope and silence any thoughts of doubt and concern that may be keeping you up.
Someone once said,
If you don't like something,
Just take away its only power,
Your attention.
It is completely natural to feel afraid,
Especially in uncertain times.
To be forgiving,
Be gentle with yourself.
Let go of all criticism and judgment and words that dance in your mind and steal your peace.
Put your attention towards feeling good about your choice to take this time to heal and relax before drifting to sleep.
Maya Angelou once expressed,
The ache for home lives in all of us.
The safe place where we can go as we are and not be questioned.
On this journey we will light up the halls of this internal home and sanctuary with love,
Warmth and safety.
The darkest corners and shadows can be acknowledged and honored.
They are part of the human experience.
You may thank them and release them.
They exist so that you can experience the light and good in being alive.
Rather than fight any part of yourself,
You may accept it,
Nurture it and give it room to transform into peace.
And when you do,
You have the capacity to focus your attention on what brings you solace and peace.
Ignoring does not work.
Our bodies are smart and want us to acknowledge every signal they send.
So acknowledge each signal,
Then release it.
Because you are safe.
You are okay.
You are your best advocate and ally in this life.
You know yourself better than anyone else.
And your experiences are uniquely yours and bring deep wisdom about what you need.
Every feeling and sensation that arises in your body is there to guide you,
Protect you and awaken you to your intuition.
So trust yourself infinitely.
All the answers you seek may be found within.
Right now let absolutely everything go with an exaggerated 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 it all.
Let your body become slack and heavy.
If someone were to raise your hand or arm,
It would immediately surrender to gravity.
Your energy is focused on feeling good within.
Begin 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 yawn.
Let your body know it's okay to get ready for sleep and sigh.
In one breath you may release the heaviness of the world.
The heaviness of life.
It doesn't serve you.
This is a time for being full of hope and promise as you embark on the path towards your dreaming life.
Take in one more conscious breath.
Sip in even more air than your last breath.
Feel lightness in your body as you expand.
When you are full of this light and freeing air,
Open your mouth and yawn.
Make a sound if it feels good.
Sigh.
Let go.
Any tension or holding in your body is 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 this cycle again.
To breathe deeply and yawn and sigh without judgement.
It's okay to let it all out.
You're safe with me.
You're safe with yourself.
You are safe in your special place for rest.
So 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 that all you need to care about now is relaxing and feeling good.
That is your only job.
The more often that you hear the words,
You are safe throughout this practice,
The deeper you will feel them in your body.
Your body is the first messenger before even your cognitive mind has processed what you are experiencing.
Your body has an innate wisdom and at times reacts before your conscious mind is hip to what is going on.
We are going to delve deeper into an investigation of what is going on in your body.
It is your sacred home.
And as 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 peace to your body.
To send the message that you are okay.
Right now your 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 but safe,
Positive and relaxed.
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.
Especially at this point in time.
A lot is changing beyond our control.
But you need not worry about that.
Focus on the dials you can control.
Focus on turning up the knobs that control the volume of peace,
Easy breathing,
Safety and feeling good.
Turn up the volume to soothing sensations that will guide you on a voyage to a landscape of sleep and good dreams.
Visualize opening the gates of a levee as it releases a reservoir of water out into the sea.
Imagine this reservoir of water contains all the thoughts and concerns that aren't serving your needs right now.
Your anxiety,
Your stress,
Your unwanted concerns become tiny bubbles that float away in the flowing water.
When you let them go,
These thoughts and concerns you do not desire merge with something great and expansive beyond you.
Should any remain throughout this listen and pop up unexpectedly,
Send them to sea in silvery blue air bubbles that go with the tide.
Watch them become smaller and smaller until they disappear.
Because you are safe.
You are cared for.
Your needs matter.
There is safety in acceptance.
Eckhart Tolle says,
Acceptance means,
For now this is what this situation,
This moment requires me to do,
And so I do it willingly.
Accept that right now,
All that is required of you is to share the same love and softness that you would offer to a dear friend,
To yourself.
It's not always easy to be tender with yourself.
From childhood we have been conditioned to react to expectations that may not be our own.
There is no need to ever be hard on yourself.
You do not need to create,
Or do,
Or think,
Or solve anything right now.
You may simply be.
That is enough.
You may take up all the space that you deserve and relish it.
Feel safe in it.
Know that you are exactly where you are meant to be.
Accept yourself.
Accept this precious moment.
Accept the warm feeling and deep release when you say to yourself,
I am safe.
And as you relax,
Reflect on things in this life that give you a sense of security and peace.
We all have individual and universal experiences that may conjure feelings of being safe.
A downy blanket that is freshly taken out of the dryer,
Still warm to the touch as you inhale the soft,
Clean linen.
A trusted hand brushing behind your ear,
Accompanied by an encouraging voice that says,
It will be ok,
Even if you don't have all the answers right now.
This peace can come in a welcome,
Strong hug from someone you trust.
Snuggled in your bed,
You are wrapped in a cocoon of blankets and safety.
You may hug your arms around your body and feel your own warm embrace as you realize that you are safe.
Imagine the warm feeling of sunlight on your skin as you look out onto a placid lake.
Feel the safety of a fire in a cozy cabin in winter as snow falls outside.
Feel the safety that you provide for yourself by showing up for yourself and tending to your needs for rest and peace.
Your inner voice,
Deep within,
Contains wisdom and ushers in these words,
You are safe.
When you become still and quiet,
This protective,
Nurturing voice comes center stage.
This voice is your beacon of light on the darkest of nights and during the most unpredictable times,
It tells you that beyond all doubts,
You have got this.
You are able to handle the things that come your way.
You are doing so well.
And you are safe.
Because even in the eye of a storm,
There is stillness.
And you are capable of connecting with this deep sense of stillness and a sensation of being grounded.
And you are doing it right now.
On your own,
Imagine a setting or experience or object from your personal database of beloved moments where you felt safe.
The first to come to mind,
Perhaps there are people in this setting who helped soothe you,
Who instilled trust.
Or a pet,
Or a garden,
Or a special toy or blanket,
Or an article of clothing.
It could be a familiar smell that brings peace and warmth.
Perhaps there is a song or saying that still brings you a sense of safety and feeling that you are not alone and it's all okay.
Take this moment and truly enjoy how safe this idea or ideas make you feel.
This memory serves as proof it is possible to connect with your stored sense of safety and feeling regulated.
And this proof consoles your nervous system and reminds you that it's all going to be alright.
Even when life does not play out how you would like or the way you imagined.
There will be surprises.
There will be moments you would do anything to wish away.
But they will pass.
Nothing lasts forever.
They will be replaced with moments that bring you joy and deep appreciation.
These moments will verify that you are resilient.
You are strong.
Strength may not manifest in the ways you expected.
Strength exists in vulnerability.
And 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 surrendering.
Strength is showing up for yourself.
Strength is self care.
Strength is knowing when you need to step down,
To unplug,
And to feel safe in your resilient body.
Strength is nurtured by sleep.
In the restorative hours where you surrender all control and drift into your dreamscape.
When our nervous system is unregulated,
We may experience inflammation or feel electric impulses.
As if our nerves are frayed like tattered ropes.
But as you continue to settle and find peace,
Imagine the wave of each breath in,
Ascending molecules of oxygen to all parts of your body with a single message.
It's time to stand down.
The message is received near and far.
It is okay to surrender.
You are safe.
And like a cool,
Soothing liquid that cascades over your body,
You feel an easing.
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,
You float and drift,
Surrounded by coral reefs and ebony rocks.
The inside of you is now as tranquil and gentle as the water in a cove.
Free of gravity,
You float,
You drift.
Gravity is a sol that puts out the sparks of fear that sometimes travel through your nerves.
You imagine the soft hiss that comes before the coolness flows in like a soothing balm,
Tidying up and repairing,
Helping you to align and feel safe and grateful for your ability to self-heal.
The sparkling blue water renews you.
And as you drift through feelings and visualizations that bring you peace,
Imagine a nurturing person that comes in a time of need.
They gently place a soft hand on your face and a whisper through soft lips hovers over your ear to say,
Nothing is going to harm you.
You are protected.
You are safe.
It's all okay.
Deep down you know you are not the only one that needs reassurance.
Everyone feels this way at times,
Especially now.
And it's okay.
We share a connection to all the souls that have ridden the waves of a human experience and have found ways to comfort themselves in moments of fear.
These moments always pass by.
For thousands of years,
They are but specks of dust that sparkle and drift through a beautiful world.
Challenging times do not last forever.
And in their wake they grant you the gift of growth and resilience.
They awaken you to strengths you did not know you had.
The strengths that were within you all along and just needed to be called upon.
There are moments in the timeline of your life when you may be overwhelmed more than any other time before.
And it may feel like too much.
But when this happens,
You are empowered to create the pauses between these daily challenges at bedtime.
Sleep is your respite.
And every night you may take advantage of this time to feel safe.
You need not solve the unsolvable.
Answers reveal themselves in time.
You need not recount or rehash what is already done.
The present is yours for healing.
For soothing.
For accepting.
You are doing so well.
Feel your life force.
It travels from head to toe.
Through arteries and veins.
Through nerves and muscles.
The flow of energy continues to keep you here with unlimited possibilities.
Your heart continues to beat.
Your breath continues to ebb and flow.
Your nervous system continues to operate and give you life.
So that you may settle down and surrender to sleep.
Your worries and the external uncertainties are not part of you.
They are not part of your control.
They exist outside of you.
Whether or not you give them your attention.
But your attention is fully yours to control.
Go is your perspective.
So you may always choose to trust.
To trust yourself.
To trust that this will pass.
To trust that you are safe.
Einstein believed the biggest decision one makes in this life is to choose whether the universe is hostile or kind.
Imagine you see these two choices on the backs of your eyelids.
And you choose the word kind.
You choose for it to block out the word hostile.
It expands in a bold font.
Kind drifts towards you.
Note how safe your body becomes when you choose kind.
And when you choose safe,
Your mind will automatically gravitate towards experiences and memories that are safe and kind.
You will experience a heightened awareness of all that is sound and all that is good.
This simple choice has a rippling effect that surpasses this moment.
Because the more safe you feel,
The more protective you will be of the safety.
So be at peace now.
Relax in your physical body.
Notice how different you feel now from when we first began.
Breathe in and breathe out.
If you were drifting above your body,
You would recognize the peace that can be found on your face.
You would recognize the waves of serenity that flow through your body,
Knowing that you are safe.
Overflowing with love and appreciation for all the mechanisms of your physical body that keep you informed and safe.
Sometimes the wires may get crossed and you may find yourself in fight or flight.
But it takes only a moment to become aware.
To accept what is happening.
To let your body know that you are completely in tune with all that is happening inside of you and deep within.
Now is the time for winding down,
For drifting like falling blossoms on a spring breeze.
Like celestial snowflakes dropping out of a silver grey sky.
Like a white feather falling on a summery field of wildflowers.
Like a golden leaf falling from a mighty oak tree onto a kaleidoscope of fallen leaves.
Change is a normal part of nature.
So is letting go,
Acceptance,
Patience,
Trust.
Imagine what it is like to float on a breeze,
As carefree as a petal or a snowflake.
How good it feels to drift slowly down,
Down,
Down.
Perhaps this drifting varies.
Down and then up a bit.
Before falling closer to the velvety earth.
Softly landing.
You feel grounded.
You feel safe.
And feeling grounded in this moment as you lie down on the earth.
In looking at an expansive sky and acknowledging how small you are in the span of all things.
You are a tiny piece that is part of something bigger,
Greater,
And infinite.
The universe supports you.
It is around you.
It is within you.
You feel the breeze carry you.
Pulsing.
Massaging you from head to toe.
Ushering feelings of peace,
Of safety.
You feel self-assured and confident.
You enjoy contentment and deep inner peace.
And as you lie down on the earth,
You are in a season that most appeals to you.
You rise up slowly,
Gracefully,
And stand.
You discover a path that winds beneath a night sky,
The illumination of a silvery moon.
The air temperature is one that you most enjoy.
Safe and led by your intuition,
You walk towards the path.
It circles round and round.
Each foot rises above the solid earth as it floats in the air.
It reconnects with the firm ground and gives you something solid to trust.
You find all things in this moment that you may trust,
That give you security.
You trust the air around you that provides you with oxygen and life.
The air that spreads the message as it travels through your body.
You are safe.
You are alive and well.
It calms you.
It helps you surrender.
You feel the gentle breeze on your skin.
A soft embrace that reminds you of being wrapped in a loving hug.
You follow your intuition round and round this winding path.
Your mind is silent as you wander with pure instinct.
It is like floating through a dream with the utmost trust in yourself and in the kind universe that has given you life,
That has supported your resilience.
And you inhale and exhale.
Stepping down a path of steps formed by stones that naturally jut out of the sweet earth.
One.
Two.
Three.
Going deeper and deeper down.
Breathing and exhaling.
Calm.
Deeply at peace.
Four.
Five.
Six.
Letting go.
Returning to the serenity that surrounds you.
To the serenity within.
The feeling of safety.
The feeling of trust.
You've got this.
You find yourself back in the sanctuary of your room.
Surrendering to the waves of sleep that call to you with a promise of dreams and a time to restore yourself.
You have earned this.
You deeply appreciate the call to sleep.
Everything about this moment is soft.
Your breath.
Your pillows.
The air around you.
You will remember this sensation throughout your waking life.
You are always free to take a moment and step aside and breathe.
And when you do,
You may come back to this sensation of peace and stillness.
You may close your eyes to remember that you are safe.
In the safety.
In the serenity.
In this moment of bliss.
You are free to cross the special bridge into your dreaming life.
This is a sacred time that comes each and every day.
No matter what variables may shift.
Where you may drift and surrender to deep sleep and the healing and empowering dreams that await you.
You may go across this bridge as you float through the misty air.
The transition between worlds is ethereal and seamless.
You go deeper and deeper down towards sleep.
You let go of my voice as you welcome the deep peace that calls to you.
Towards dreams that show the acceptance you have of being okay.
You are doing so well.
You are doing all you need to do as you let go.
And as you feel safe.
And I am going to count you down towards a restorative night of sleep that you have earned so rightfully deserve.
Tomorrow may come easier and lead you to another night of sleep and feeling safe.
For now you only need to let go.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Eight,
Nine,
Nine,
Eight,
Nine,
Nine,
Eight,
Nine,
Nine,
Nine,
Finding healing,
Finding tranquility,
Feeling safe,
Finding sleep.
It's time to dream away.
Good night.
