Just As You Are: Sleep Meditation

It's ok to let go. To give yourself permission to rest. To be, just as you are. Welcome the light, and ease of being, as Selena's voice and the sounds of gentle ocean waves lull your mind, body, heart, and soul into a deeply nourishing sleep. This practice was created with delta wave binaural beats to support deep, restful sleep. It does not have any ending words or bells.

For Niels.
Music Credit: Rebecca Reads Recordings

Transcript

Welcome,

Beloved.

I'm so grateful to support you on this journey into sleep.

Before we move into this experience together,

I invite you to get really comfortable.

Maybe you find yourself tucked into bed or really relaxed in a chair.

Once you're feeling settled,

I invite you to close the eyes.

Feel the whole backside of your body sinking down into this support beneath you.

Feel as if you are being held in this moment.

Let's take a deep breath in together and exhale through the mouth with a sigh.

Breathe in deeply.

Exhale through the mouth,

Let out some sound.

Inhale feel the belly and the chest expand.

Exhale through the mouth,

Consciously letting go of tension,

Of clenching.

Continue to breathe in this way for these next moments.

Feel as you inhale,

The body is filling with breath.

Maybe you even feel a sense of expansion.

And as you exhale,

You're able to release,

To settle into this greater state of calm.

Feel yourself arriving more fully here in this experience of calm.

Of ease in your physical body.

If there are any thoughts that seem to be grabbing your attention in this moment,

Maybe thoughts of something that happened earlier or something that's going to happen tomorrow,

I invite you to take a moment,

Give your attention to these thoughts fully.

And then consciously choose to release any burden in the mind for the duration of this time together.

Use your intention.

Maybe you even speak to your mind and say,

I no longer place my attention on these thoughts.

Feel your awareness redirecting once again to the sensations of the body,

Breathing and relaxing.

Feeling that it's natural for these thoughts to come again and again,

And it's okay.

You can simply choose to shift your focus back to the breath,

Back to the body,

Back to this moment.

If you find that you are still moving the body adjusting,

I invite you to take a moment right now to move in any way that you need to really sink into this space of comfort,

To give yourself permission to move towards stillness and deep welcoming rest.

Let's take a deep full breath into the heart.

Exhale slowly and completely.

Breathe deeply into the space of the heart.

Breathe out slowly and completely.

Feel the body's natural rhythm of breath flowing in and out.

Feel the space around the physical heart,

The heart center beginning to soften with your awareness.

Maybe you feel a sense of ease or warmth beginning to spread through the chest.

With each breath,

This warmth continues to expand down through the arms all the way to the fingertips.

This ease moves up through the neck and the head.

Feel this warm ease moving all the way down through the torso,

The legs to the tips of the toes.

There's nothing for you to do in this moment.

Nothing.

Any burden of the mind can be tended to another time.

It's perfectly okay to give yourself permission to just be,

To let go.

You don't need to carry these burdens.

It's okay to let go.

Without moving the body,

Feel the soles of the feet and the heels.

Maybe you feel pulsating,

Tingling,

Warmth or coolness,

Heaviness or lightness.

Move your awareness to the tops of the feet and to all 10 toes.

Sense both ankles,

Lower legs.

Feel the kneecaps and the space behind the knees.

Sense the upper legs.

Feel both legs all the way down to the tips of the toes,

Relaxing,

Letting go.

There's nothing for you to do in this moment.

Take a deep breath in and out as you feel the pelvis growing heavier.

Both hips soften down,

The buttocks,

The low back,

All relaxing with your gentle awareness.

Feel all worry and concern melting away with each breath.

Feel the belly softening,

The solar plexus,

The heart and the chest held in this warmth,

This ease.

Become aware of the mid back and the upper back,

The shoulders and upper arms melting into the support beneath you.

Sense both elbows and the space inside of the elbows.

Feel the forearms,

Both wrists and the space inside of the wrists.

Feel the palms of the hands,

This cooling sensation moving through the palms,

Through each thumb,

Each finger all the way to the tips.

Feel the backs of the hands.

Become aware of the neck and the throat.

Feel as you breathe that this space of the throat relaxes effortlessly.

Sense the jaw,

Both lips,

Teeth,

Tongue.

Sense the whole mouth and jaw relaxing.

Feel the cheeks and the nose.

Both eyes relaxed,

Light in the skull.

Sense the forehead,

The whole scalp.

Feel both ears.

Feel the whole body breathing,

Floating in this state of ease.

Nose area relaxed,

All the way to the tip of the nose area.

Whatever you're feeling is okay.

Whatever thoughts are coming and going are okay.

It's all okay from this space.

Feel the flow of the breath.

Like this gentle rocking,

Every muscle relaxing.

Each bone heavy and supported.

Bring your awareness again to the heart center.

See or feel this beautiful golden light,

This warmth in the heart.

This pulsating light.

With each breath,

Feel this light,

This warmth expanding in the heart.

Again washing through your entire body.

Welcoming you deeper and deeper into ease,

Into stillness,

Into silence.

See or feel a brilliant crystalline light in the center of the brain.

This energy of life,

Of source,

Of eternal peace.

Gently pulsating in the brain.

This crystalline light moves out through every part of the brain.

Bringing this deep silence,

Washing all old patterns and behaviors that no longer serve.

Illuminating every part of the brain in this vibrating light of silence.

With each breath,

Feel this light,

This light,

This light,

This light,

This light,

This light.

Feel how deeply supported you are in this moment.

You are deeply cared for.

Your whole body,

Mind,

Heart,

Held in this moment.

Feel the sensation in the body as if you are being gently rocked in a comfortable hammock on a beautiful day.

Your body is so relaxed,

Slowly moving back and forth,

Back and forth.

Imagine or maybe even feel the sunlight gently kissing your skin as you rock back and forth,

Back and forth.

The easy breeze moves across your face,

Your skin.

Everything about this moment is so welcoming,

So peaceful.

This deep silence in and around you.

Your entire being relaxing so deeply.

You are so held,

So loved,

So precious.

You,

Your life,

Your mind,

Your heart,

Your body,

You are so dear,

So precious.

And you deserve all of the goodness of this life.

You deserve peace.

You deserve love.

You deserve these moments to just be as you are,

To just be who you are.

You are so deeply loved and accepted,

Just as you are.

It's okay to be just as you are.

Feel yourself becoming more receptive,

More deeply relaxed with every breath.

As you breathe in,

Welcome this fullness of accepting yourself just as you are.

And as you breathe out,

Feel all weight release.

Breathe in unconditional acceptance,

Love.

Breathe out all that you are ready to release.

Every fiber of your being relaxed,

At ease.

Just as you are,

You are held.

You are deeply cared for.

It's okay to be just as you are.

It's okay to be.

I love you so.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Lovely and loving. Just exactly what I needed and was asleep quickly. Many thanks and many Blessings🕊️💕

Beautifully worded, wonderful pace. She covers every thing: thoughts, body sensations. Couldn't be better! This is a keeper 🫶

I was out like a light in no time! Love your sweet and soothing voice.

🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🤍🤍🤍🤍🤍🥱🥱🥱🥱🥱🥱😴😴😴💕💕💕💕💕💕💕

Awesome! Thank you Selena for this very helpful relaxing meditation. Fell back asleep easily and woke feeling refreshed. 🙏🏼💖💤

I've been listening to Selena for about three years now. She has a profound gift for using this medium - one feels loved, truly, actually cared for. It's in what she says but more importantly it's in her voice, how she says it. She has helped immensely with my insomnia. As I study the Yoga Sutras and Bhagavad Gita and slowly learn Sanskrit, I hear the wisdom of the ages in Selena's voice. Either she genuinely holds the love of God in her heart or she deserves an Oscar :-)
Selena I love you so.

Perfect I guess, cause I fell asleep after a few minutes and i can't remember much

This is so, so very beautiful. I love you, Selena! Thank you for this nurturance.

So relaxing and fell asleep as I dreamed. Namaste.

Thank you! I will do again
Lost my mother recently. I lived with her and was her caregiver- so having some sleep problems
Linda

Wonderful
Just what i needed to calm my mind at 4.30 on a, stormy mirnung

It must have been good because I was asleep within minutes I did like her voice and the gentle ocean sound.

excellent session. enjoyed the body scan method.tje peaceful music and tone of voice.

Excellent. Excellent. I am ok just as I am. Just as I am. Ok just as I am. Ok. Ok. OK! Thanks.

Beautiful… and worked like a dream! May thanks Pura 🙏

Beautiful soothing and peaceful end to the day. Thank you. 🙏🏻

Wow. Just what I needed to stop some runaway thoughts in the middle of the night and put me in a pretty blissful state. Thank you ❣️

So relaxing, thank you 🙏🏻💖

Calm voice. Like the binaural beats, they aren’t too loud.

✨thank you for this wonderful relaxation stillness experience.💗🙏🏼 🎇
🌺💫☄🙏🏼🌐🌸