Healing Sleep Meditation | Simply Love Yourself More

If you can simply love yourself more, you will naturally find yourself worrying less. Life’s big and small moments become easier to embrace, bringing more joy and ease into your days.

Often, an offhand remark or seemingly innocent comment from childhood lingers, shaping the way we see ourselves. Without realizing it, we carry these echoes into adulthood, mistaking them for truth. This gentle meditation helps you release those old imprints, guiding you toward self-acceptance, inner peace, and emotional freedom.

As the session unfolds, you’ll be supported by soothing music and the calming sounds of the waves, allowing you to fully relax. By the time it ends, you’ll feel lighter, more at peace, and ready to drift effortlessly into deep, restorative sleep.

Sleep well,

Paola

Royalty-free music ‘Andromeda’ by Chris Collins

Transcript

Never listen to recordings like these while driving or using machinery.

Only listen in a safe environment.

All around me,

I often meet people who pour love into others,

Recognizing their worth with admiration and praise.

Yet,

When it comes to themselves,

They struggle to see their own beauty,

Power and significance.

And when I ask them about it,

They fall silent.

These,

In my eyes,

Are very special souls who accept so much from others and yet offer themselves so little in return.

In coaching sessions,

The same quiet longing often surfaces.

I wish I could think kindlier of myself,

But how do I begin?

How can I quieten the inner critic,

That restless voice that drains my energy?

Perhaps you recognize this,

That voice,

The one that tells you not to pretend,

Or that you should be more like someone else,

Someone who always seems to lead by example.

It lingers in the mind,

Echoing self-doubt,

Distracting you from your own light.

But now it's time to soften,

To listen to your heart,

To turn towards yourself with the same warmth and generosity you so freely offer others.

It's time to embrace yourself fully,

To simply,

Gently love yourself more.

Hello,

My name is Paola Bissou,

And with pleasure I will be your devoted guide throughout this session.

Within a little while,

We begin by bringing your intention gently to the heart,

Allowing relaxation to settle within.

From there,

I will lead you,

Briefly yet profoundly,

Through the possible roads of low self-esteem and a lack of self-love,

Helping you recognize that these feelings arise,

The quiet beliefs and inner narratives you hold about yourself.

Next,

You will deepen your relaxation in a way that feels light,

Engaging and effortless guiding you to a space where meaningful messages await.

These messages are for you alone,

Whispered to you again and again,

Each time in a slightly different form,

Offering fresh insights,

Reflections and opportunities to absorb them fully at your own pace.

This gentle unfolding process will support you step by step in laying a strong and lasting foundation built with self-acceptance,

Self-worth and the quiet power of self-love.

This session offers a deepening sense of softness,

Filled with many positive,

Constructive,

Realistic and loving suggestions that will find their way to you in various forms,

Supporting you on your journey.

Every word and phrase is here for your well-being,

Flowing from a place of love and a truly defaulted heart.

To allow all of this to reach you in a calm,

Serene atmosphere,

I invite you to lie comfortably in your bed or wherever you may be listening.

Everything for tomorrow is already prepared.

The necessary alarm is set and you are ready to fully surrender and let go.

Let your body settle gently,

As if enveloped in a warm,

Comforting blanket,

Or as though you are resting upon a soft,

Gentle cloud that carries you along with ease.

Close your eyes and take a slow,

Steady breath in.

Once more,

Inhale deeply and exhale fully.

With each breath,

Allow the experiences of the day to quietly drift away.

And I wonder how you might allow yourself to release the day behind you,

So you can effortlessly ease into a state of deep relaxation,

Allowing whatever no longer serves you to gently drift away.

Let your gentle breath soothe you in and become aware of your body.

Notice how you are lying here now.

With each slow exhale,

Allow yourself to sink deeper into the feeling of coming home to yourself.

Take a moment to acknowledge this,

This sense of returning to yourself,

Naturally and effortlessly.

Each inhalation and each exhalation moves through you,

Bringing you closer to yourself,

Helping you arrive and settle within.

It's fascinating how,

As you lie here in relaxation,

You can effortlessly turn your focus inward to your inner world with ease and without expectation.

And as this unfolds naturally for you,

You begin to gain deeper insights into yourself.

New understandings gently arise before your mind's eye,

Guiding you towards a profound simplicity,

A place of self-love and self-worth.

While you naturally breathe in and out,

You begin to notice how your body all on its own becomes heavier,

Sinking deeper into the surface beneath you.

Notice how it surrenders to gravity as your muscles relax and all tension and stiffness gently melt away.

Your jaw,

Your shoulders,

Your belly,

Everything is now free to let go.

Sense how your head,

Neck,

Shoulders and back gradually grow heavier.

You no longer need to hold anything,

Simply let it all slip away from your shoulders.

This is your time out for self-care,

A moment to simply be.

Now,

With love and gentleness,

Bring your attention to your centre,

Your heart.

Imagine a warm soft light glowing from your chest.

This light is your core,

Your sanctuary,

The love that resides within you.

It burns quietly and steadily like a flame that never goes out.

Gently focus your inner gaze once more on that soft,

Warm light.

This light is the very heart of who you are,

Pure,

Simple and overflowing with love.

Not because of anything you've accomplished,

But simply because you are just as you are.

This light is your true essence.

It exists beyond any achievement,

Beyond the roles you fulfil in your life,

Beyond the expectations you believe you must meet.

This light simply is a pure,

Unconditional love and it fills every cell of your body with a gentle,

Loving peace.

Allow this love to spread sweetly and effortlessly throughout your entire being,

Enveloping you in warmth,

Calm and deep serenity.

Truly,

You don't need to do anything,

Change anything or prove anything.

Here,

In this moment,

You are enough.

You are exactly as you are meant to be.

And if thoughts arise,

Greet them kindly like watching a bird glide overhead.

Acknowledge them with gentle awareness and then allow them to drift away,

Returning to that soft,

Warm light within your heart.

Just remind yourself,

I am love.

I am enough.

I am allowed to simply be.

And now I ask you to imagine,

Imagine your heart beginning to speak to you whispering kind,

Gentle words.

Words you've always known deep within,

But perhaps haven't heard clearly for some time and wouldn't it feel welcome to hear them more often?

Your heart whispers,

You are precious,

You are loved,

Just as you are.

You don't have to be perfect to be beautiful.

Everything you seek is already within you.

And as these warm,

Wise words reach you,

Offer them a beautiful place within,

A space you can always return to.

Feel how they fill you with a deep sense of peace and acceptance.

And if it feels right,

You can gently repeat these words silently to yourself.

I choose to live from my heart.

I choose to love myself.

I am love.

I am light.

I am beautiful.

From this space of lightness,

Peace and safety,

You can gently observe from a comfortable distance what once was.

You can look upon the moments that caused you to fall short of simply loving yourself.

And with clarity you begin to see the root of this feeling lies in the past,

In times long gone,

Yet still quietly influencing you today,

Shaping your thoughts,

Your daily actions and the way you hear,

See and interpret the world around you.

And what can be so healing to realize and what allows you to reflect and transform for good is that when you first arrived in this world as a baby,

You carried no self-doubt,

No limiting thoughts or patterns.

You were,

Like everyone else,

A blank and innocent page,

Pure,

Open and free.

Then,

As you grew,

You began to experience the world around you.

At first,

It was a small world,

Yet to you it felt vast and incredibly important.

Every experience made a deep impression and in those early moments you may have absorbed things more deeply than needed,

Carrying them with you in ways that shaped how you saw yourself.

Perhaps things happened at home,

With family or at school,

Moments where you unknowingly drew conclusions that lingered into the present.

It could have been times when you were more or less rightfully corrected for certain behaviors,

But as a child you interpreted it as I'm not good enough.

Maybe you encountered anger around you and from that you quietly decided they don't like me.

Perhaps in moments of busyness,

When attention was elsewhere,

You felt I must not be important.

Or there were times at school when an answer escaped you and you felt I must be stupid.

These moments,

Though small in reality,

Can feel enormous in a child's heart,

Taking root in the growing mind,

Carried forward through the timeline of your life.

And now,

While you reflect,

You can see these beliefs for what they truly are,

Old,

Misplaced conclusions that no longer serve you.

And now you see this clearly and know it has been enough.

With this newfound clarity,

You can now take the space and time to reflect on a few truths about yourself,

To believe in yourself more deeply,

To recognize your worth.

In essence,

To simply love yourself more.

You are worth it.

It feels wonderful to let go and be carefree.

Because,

Along with everything else from your childhood,

You too must have memories that bring warmth,

Joy or a sense of deep peace.

What kind of memories come to mind for you when you think of ones truly worth cherishing?

That precious moment of pure joy.

Time when you were completely carefree,

Simply playing.

Perhaps you remember those sunny days at the playground where laughter echoed and time felt endless.

And now I ask you to imagine being there again.

Picture yourself returning to those bright,

Joyful days.

When the sun was shining and all you wanted to do was play.

And as you imagine this beautiful playground,

I invite you to step into the playground of your dreams.

Can you see it?

The swings,

The slide,

The merry-go-round,

The great seesaw and,

Of course,

That big sandpit you probably remember so well.

With excitement bubbling inside you,

You run to the swing.

Settling onto the sturdy wooden seat held firmly by thick chains.

You grasp the chains tightly,

Noticing for a moment the coolness against your warm fingers and palms.

Then,

With a playful determination,

You push yourself backwards with your feet,

As far back as you can go,

Building momentum for that first soaring,

The swing forward.

Slowly at first,

Building height,

You begin to swing back with your feet,

Then you push,

Smoothly,

In time with the swing,

Moving your feet and legs forward until you reach the highest point,

Before swinging back again.

And then,

All on your own,

You go back and forth,

Back and forth,

Higher and higher,

Until you can see beyond the playground fence,

Gazing out as far as your eyes can see.

It's like feeling it in your body again,

That gentle rhythm of swaying forwards and backwards,

Being in sync with the motion.

On the swing,

A rhythm you created yourself,

Moving back and forth,

Backwards and forwards,

Forwards and backwards,

Forwards,

Floating,

Simply floating,

Until,

With quiet certainty,

You decide that enough is enough,

You begin to slow down,

Gently and steadily,

Swaying softer,

Lighter,

Until your feet graze the ground.

With each touch,

You ease yourself further,

Dragging your feet,

Letting the motion fade on its own,

Until at last you come to a natural stop.

Then,

With a breath,

You step off,

Light,

Unburdened,

And run towards the high slide.

And on the railing,

You begin your ascent,

Each step grounding you,

Lifting you,

One by one,

Firm beneath your feet.

You rise higher and higher,

Step by step,

Steady and sure,

Until you reach the top,

The place where movement pauses,

Where the world opens before you.

A deep breath,

A moment of stillness,

And then you settle in,

Finding the perfect position,

Feeling the smooth surface beneath you,

And then release.

You let go,

And down you glide,

Fast,

Effortless,

Free,

All the way down,

Further and further,

All the way down,

Like descending forever,

Into a dream place,

Where you can be deeply relaxed,

Deeper and deeper down,

To the place where you can make a fresh start,

There where relaxation lives,

And you let yourself completely slip away into it,

Down,

Sliding towards it,

As if by itself,

And you experience a sense of freedom,

A sense of relief,

As you feel more and more relaxed,

Deeply relaxed,

In a half-awake,

Half-sleepy state,

A fine kind of feeling,

Very comfortable,

While you are curious,

Curious and eager to see what awaits you at the bottom of this slide,

What is going to reveal itself to you,

As you slide further and further down,

All the way down,

And finally,

You arrive,

And there,

Deeply relaxed,

You find yourself on a beach,

A beach where bottles with notes,

Messages inside them,

Roll gently onto the shore,

Especially for you,

Messages addressed to you,

Whispering how you can simply love yourself more,

Just imagine it,

Imagine,

There before you,

An infinite ocean,

The waves roll gently ashore,

And with each wave,

Hundreds of glass bottles wash up on the beach,

The sunlight glimmers on their smooth surface,

Catching the light,

Shimmering,

And inside each bottle,

A message waits,

A whisper from the depths of your soul,

Your being,

A memory you might have forgotten,

You pick up a bottle,

Carefully pull out the cork,

And ease out a small piece of paper,

The words are simple,

Yet they touch something deep inside,

You are enough,

It reads,

In jaunty letters,

The smile spreads across your face,

Then you reach for another bottle,

Pull the cork free with quiet eagerness,

Unfold the note and read,

Speak to yourself as you would speak to a lover,

Think about yourself as you think about a loved one,

You breathe in deeply,

Gazing out over the endless expanse of water,

Vast,

Calm,

Unwavering,

Its tranquility reaches you,

Softly,

Gently,

As if the ocean itself is reminding you to be at peace,

A breeze brushes against your skin,

Tender,

Soothing,

As you open a third bottle,

You pick out the note,

Hold it between your fingers and read,

You may let go of the illusion of being perfect,

You have every reason to be proud of yourself,

You are worth all the self-confidence you can give to yourself,

Calmly you move on,

Undisturbed,

Undistracted,

Here on this quiet beach,

Scattered with loving messages,

Each one addressed to you and you alone,

All around they lie messages like gentle waves,

Filled with compassion,

Reaching your heart,

And deep inside you know,

In every bottle,

A truth is waiting,

Hidden away,

A truth you have always known,

But perhaps forgotten,

Misplaced over time,

Lost in the course of life,

And now,

Now is the time to face it,

That you are enough,

That you are loved,

That you are important and indispensable,

That you are and always have been more than enough,

You reach for a slightly larger bottle and as you hold it up,

You see your own reflection,

Your face mirrored in the smooth glass,

You see yourself,

Your present self,

The person you have grown into,

The one who has been here all along,

Capable of standing still and seeing the full timeline of your life,

The difference between then and now is crystal clear,

The difference between your adult self and the much younger version of you,

And you realize what was once said between the lines,

What was spoken to you,

Perhaps unintentionally,

Perhaps with another meaning altogether,

A sentence,

A passing remark,

Spoken in the rush of the day,

Or out of sheer awkwardness,

Words from someone who did not know better,

Or a comment born from their own frustration,

Their own moment of powerlessness,

Your child's ears heard this as something very important,

But now you can see it for what it truly was,

And now that you've emptied so many bottles,

You can fill them again,

This time with the very words and phrases you remember so vividly,

You fill as many bottles as you like with those old worn out memories,

The ones that have stood in the way of simply loving yourself,

The things that were said,

The echoes of the past,

The weight of what once was,

Long since passé,

Long since past,

And in this way you say goodbye,

You place these thoughts,

These outdated patterns inside the bottles,

Sealing them away,

So they no longer block you,

No longer hinder you,

Because what you choose is to flourish,

To thrive in this time,

Your time,

So that the best can still come,

So that the best will come,

The outdated,

The dumb,

The no longer needed,

With this they meet their end,

Those tired,

Worn out beliefs,

Those words that once held power,

You simply do not allow them anymore,

Not to shape you,

Not to take up space,

Not to take hold of your thoughts again,

From now on they live elsewhere,

Sealed away in a bottle with a cork,

One by one,

You place them in a glass container,

Quietly,

Intentionally,

One by one,

You let go of the bottles,

You let go of what happened years ago,

The adult in you releases what once was,

And with each bottle you let go,

You forgive the people from your past,

Because did they really realize,

Did they truly understand what they did,

What they said,

How their words left an imprint on your young open mind,

For so long you believed it,

For too long,

But now you let it go,

And with every bottle you drop,

You release it,

One by one,

Just let them fall,

One by one,

Then you return to the beach,

Where love still lingers,

Open and unguarded,

Resting softly among the grains of sand,

And you walk slowly,

Calmly,

Letting your feet sink into the warm earth,

And once more,

You begin to open the bottles,

One by one,

They reveal their loving messages,

You uncork another and read,

It's courageous to be gentle,

To be gentle with yourself,

Less strict,

Less harsh,

Without self-judgment,

Simply allowing yourself the space to grow into that kindness,

To get used to it,

To let it settle within you,

And how interesting it will be to discover what this newfound softness creates,

What doors it opens for you,

What gates it unlocks,

So you may move freely from now on into the bright future.

Beside you another bottle awaits,

You pick it up,

Ease up the cork,

And unfold the note inside and read,

You earn respect from others,

But most of all from yourself,

And in honoring yourself,

You begin to truly value who you are,

From this place of self-respect,

It becomes effortless to act in alignment with your heart,

To follow what you believe in,

To stand in your truth,

And as you do,

Your sense of happiness grows,

Naturally,

Effortlessly,

Just as it was always meant to.

You pick up another bottle,

And for a brief moment you become aware of how both hands encompass the smooth glass,

Its shape,

Its weight.

You breathe in,

And then slowly you unroll the note inside and read,

What you can handle today is enough,

And above all,

Allow yourself space,

Space to rest,

To recover between moments of doing,

Because in those pauses you realize something important,

That you may ask for help,

That it's not weakness but strength to do so,

Because no one is meant to do it all alone.

You breathe in,

Now your eyes focus on the message,

Written in soft swing letters,

As if placed there just for you.

You may rest whenever you need to without guilt,

You may experience lightness and joy for no reason at all,

Because that's your birthright,

To pause,

To exhale,

To simply be,

To relax,

To enjoy,

Intimately,

Deeply,

To waste time,

To recharge,

To let yourself become full again,

Full of direction,

Full of meaning,

So that each time you may move forward,

Gently,

With love.

Your hands move instinctively,

Tracing patterns in the sand,

Smoothing them away,

Then drawing again,

For a moment you simply watch,

Aware of your palms,

Of all that your hands have done for you,

All that they continue to do.

Then,

Reaching down,

You fish out the next bottle and peer inside,

You unroll the note and read,

Please know,

Deep within yourself,

That the way you are,

Right now,

Is already a gift.

You're not a project that needs fixing,

You're already whole,

Already enough.

You're not a burden,

You are a light,

A light that may always shine,

Because it's your past,

Your journey,

That has shaped you,

Added depth,

Added value,

And there's only one of you in this world,

Only one,

And that's something truly special.

You close your eyes and let the world settle,

Let them wash through you like gentle waves.

They fill your heart with warmth,

Like the sun heating the sand.

Soft,

Steady,

Certain.

Then you reach for one more bottle,

The last one for now.

You ease out the cork,

Unfold the note and read,

You're here,

In this moment,

Exactly as you should be,

And that is absolutely right.

A deep sigh escapes you,

You let the message sink in,

And as you rise to your feet,

As you step forward once more,

A quiet realization comes over you,

Maybe I too am a bottle from the sea,

Maybe I too am carrying a message,

A message meant for someone else,

Perhaps I carry within me certain words that another person needs,

And who knows,

Perhaps,

I too am like a wave bringing love to the shore.

While you breathe in and out gently,

You feel this simple truth filling you,

Being who you are,

Loving yourself effortlessly,

With no need to strive,

Change or prove anything.

Here,

In this moment,

You may simply love yourself,

And in doing so,

Loving others becomes effortless,

Allowing yourself to be enveloped by this illuminating realization,

A truth woven from pure love and simplicity.

Notice how this awareness moves through you like a gentle stream,

Carrying you as it were and deepening your sense of calm.

As your body relaxes further,

You know deep within,

I live from my heart,

I love myself simply for being me,

Linger a while longer in this wonderful feeling of softness and love.

Sense,

Sense how it wraps around you like a warm glow,

A gentle embrace that surrounds you completely.

As if you are cradled by a cloud of pure tenderness,

A bed of peace where you can fully let go.

Relaxed,

You drift effortlessly into sleep,

As if you are nestling into it,

Nestling into rest.

Allow yourself to sink deeper and deeper,

As if coming home,

Truly arriving in this feeling of calm and security.

With each breath you drift further still,

Dissolving into this warm loving space.

Here,

There's nothing you need to do,

Nothing to think,

Only to be.

And let this sensation fill your heart with quiet confidence,

A deep trust that everything is just as it should be,

Everything is in balance,

There's nothing to change,

Nothing to hold on to.

Simply let life unfold in its own rhythm,

As you surrender to the peace that now flows through you.

Living from your heart,

Simply loving yourself is like an inner star,

Shining within you,

Always present.

It guides you,

Protects you and fills you with love,

A love that's boundless,

Ever available,

Ever near.

And while you drift into sleep and beautiful dreams,

You feel yourself descending,

Sinking into an endless ocean of stillness and peace.

Sleep comes to you like a silent wave,

Rocking,

Holding,

Keeping you safe.

Sleep softly,

Dream sweetly,

Let go of waking,

Further,

Further still.

Let yourself be rocked,

Let yourself be carried,

Let the night watch over you.

Let it all go,

Receive this gift from your heart,

Simply out of love for yourself.