Bedtime Talkdown For Those Bad & Lonely Nights

Hello, friend. I created this meditation, thinking about all those lonely and sad nights I've been through. I wanted to create something I would like to hear in moments like this, when you just can't fall asleep because you're feeling too sad and anxious. This very long talk down meditation is intended to keep you company until you fall asleep. It contains breath exercises, body scans, and positive affirmations.
Please note that I'm not a therapist. If you need help, please contact a professional.

Transcript

You Hi my dear friend.

It's okay now.

You're not alone anymore.

I'm Sonja and I will stay here with you for as long as you need me.

I'm sorry that you're here because that probably means there's some bad thoughts engulfing your mind right now.

But at the same time I'm really,

Really happy and proud of you because it means that you allowed yourself to ask for help.

You deserve help and love and happiness and care.

That's why I would like to just quickly note that I am not a therapist.

I'm just a friend who's been through what you're going through way too many times.

My ways of dealing with those negative emotions that haunt you right now might not be best for you.

I want you to know that you deserve help.

There's no point in looking for it at the moment.

Now it's already late and we're not here to solve your problems but to calm and ease your mind,

Heart and soul.

But when you wake up tomorrow to a brand new day,

Keep that in mind.

You deserve help and it's absolutely,

Perfectly fine to ask for it.

Are you laying comfortably in your bed?

Your blanket wrapped around you like a cozy warm cocoon?

Can you smell the familiar scent of your room?

You're home now.

The roof is standing strong above your head,

Supported by the robust and solid walls.

Even if it's dark,

You know exactly where your bed,

Doors,

Wardrobe or lamp are.

You're in your safe place,

In a safe space and nothing can harm you while you're here.

If you'd like to,

You can turn onto your side,

Curl up and cuddle a pillow or a stuffed animal.

And yes,

It's perfectly fine to cuddle stuffed animals when you're an adult.

It's perfectly fine to feel vulnerable or hurt or scared.

It's okay.

You're not alone.

I am here with you and I am not going anywhere.

I promise,

I will accompany you until you're able to fall soundly and calmly to sleep.

There's no rush here.

I don't want you to just toss away your feelings.

Your feelings are valid and important,

Even the bad ones.

Nowadays we often live in a society full of forced positivity,

An environment that forbids us from feeling anything other than happiness.

It's not right.

It's not true.

And most importantly,

It's bad to think that way.

All your emotions,

Especially the bad ones,

Are valid and worth listening to.

You might feel like there's something wrong with you because of them,

But I assure you it's not true.

I'm having the same thoughts and so do many,

Many other people in the world.

Everything is fine.

You are fine.

You are perfect and worthy.

You are loved.

Those close to you really,

Truly care about all your emotions.

Those bad too.

I care about them too.

I wish I could be there now to tell you that in person,

But unfortunately that's the best I can do.

Pour my whole heart into the intention of helping you.

You specifically.

I know exactly what you're going through.

Whenever those horrible nights happen to me,

The thing I want most is someone who cares to stay with me until I'm able to sleep.

And that's precisely what I'm here for.

Just for you.

I will not let you go.

I promise I will not let you go.

I know that you're sad or scared alone and it's okay.

Bad emotions are a part of human life as well.

Running away from them only makes them worse.

It's okay if you cry.

I know that it happens.

Maybe even happens a lot.

But it's okay.

You're not alone now.

I am here with you and I will stay here and take care of you as best as I can.

I will make sure that you know that it's okay to feel.

It's okay to cry and worry and stress.

All you're going through right now is valid and worth listening to.

You are worth listening to.

You're worthy of help.

You're worthy of love.

You're beautiful.

You're smart.

You're such a kind and loving person.

You're a friend.

A mother,

A father,

Brother or a sister.

You're someone's child.

And you're so,

So loved.

It might not feel like it at the moment,

I know.

But I am here to remind you that it's true and real.

You really are loved and important.

You truly,

Really matter.

Even in those dark times like tonight,

You're still full of wonder and magic.

You're made of stardust,

Coming from the same stars that glow so beautifully on the night sky.

Why then shouldn't you be just as beautiful as them?

You're more precious than all gold and jewels that can be found on Earth.

Because you are one of a kind.

You have a loving heart and you have a soul that's allowed to live through the whole spectrum of emotions.

And none of those emotions should be shunned away.

It's okay to feel weak.

Look at the flowers,

Like violet or pansies.

They are so,

So incredibly delicate and weak.

And yet,

We admire and appreciate them.

It's the same with you.

Even in moments like that,

You're still loved and worthy of love and appreciation.

Now to keep your mind busy and help calm it down,

I would like you to focus on your breath.

Picture a square in your head.

A little bead on the edge of it.

I would like you to inhale and count to four.

Move the bead along one side of the squares you do.

Keep the breath inside your lungs for another four and move the bead along the second side of the square.

Exhale counting to four and moving the bead along.

Stop for four and move the bead alongside the last part of the square.

We will continue breathing like that for a few moments.

Focus on your breath.

The steady counting and the bead slowly traveling through the squares in your mind.

Inhale two,

Three,

Four.

Stop.

Two,

Three,

Four.

Exhale two,

Three,

Four.

Stop.

Two,

Three,

Four.

Inhale two,

Three,

Four.

Stop.

Two,

Three,

Four.

Exhale two,

Three,

Four.

Stop.

Two,

Three,

Four.

Spicy counting along with constitutional dreaming 1 2 3 4 I will allow you to count on your own for a few minutes now.

It's better now,

Isn't it?

I hope it is.

I will stay here with you for quite some more time,

So don't worry if you're not asleep yet.

We have all the time in the world.

To help you relax even more,

I'd like you to imagine a pearlescent,

Lilac ball of light warming above your head,

Radiating gentle warmth and swirling slowly with shimmer.

Look inside your head.

I'm sure you can see a lot of thoughts.

You don't exactly want them,

Do you?

As you inhale,

Imagine the lilac light entering your nostrils,

Cleansing your head and swirling around in it,

Gathering all the unwanted thoughts and taking them with it as it's leaving your nose.

Inhale,

Allow the light to gather your thoughts and let them go.

That's right.

Inhale and exhale.

Inhale,

Allow the light to swirl around in every crevice of your head and release.

As you let go of your thoughts and inhale the shimmering lilac light,

You can start to feel how it's filling your head with its radiant shine.

It's filling the top of your head that now starts to gently glow of that same peaceful light.

Feel how it covers your forehead,

Your temples,

Your brow bone,

Eyelids,

Eyeballs,

Bridge of your nose,

Your nostrils,

Your cheekbones and cheeks,

Your jaw,

Chin,

Lower lip,

Upper lip,

Gums and your teeth.

Your whole head is filled with peaceful lilac light gently shimmering and filling your thoughts with a calm feeling of relaxation.

As the light relaxes all the muscles in your face,

It starts to cover more and more of your body.

You can feel it glowing into your neck,

Gathering at the base and gently covering all the muscles in there allowing them to rest after a long,

Long day.

It slides down to your shoulders,

Your shoulder blades.

It gathers in your spine like a bright pillar of a calming shimmer.

It slides down your spine relaxing all the muscles that were supporting you during the day.

It spreads out through your whole back,

Cradling your ribs,

Flowing lower to your waist and lower back,

Your hips,

Your right buttock,

Back of your right thigh,

The space under your right knee,

Your right calf,

Your ankle,

Heel,

Sole of your right foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Top of your right foot,

Your right shin,

Right knee,

Front of your right thigh,

Your right hip bone,

Your pelvis and over to your left buttock,

Back of your left thigh,

Space under your left knee,

Your left calf,

Left ankle,

Left heel,

Sole of your left foot,

Left big toe,

Second toe,

Third toe,

Little toe,

Top of your left foot,

Your left shin,

Left knee,

Front of your left thigh and up to your left hip bone.

Your legs are filled with gentle lilac glow relaxing all of your muscles,

Filling your heart with gratefulness for all the places your legs took you today.

The light begins to fill the space under your belly and up to your belly button,

Your waist.

It's enveloping your ribs,

Filling your lungs with calm and cool air.

It fills up the sides of your chest and the front.

Your heart and up to your left collarbone,

Down to your left shoulder,

Left armpit,

Left arm,

Left elbow.

The inside of your left elbow,

The inside of your left forearm,

Outside of your left forearm,

Your wrist,

Top of your left hand,

Left thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Inside of your left palm,

Your whole left arm filled with gentle lilac light and relaxation.

Now it's filling your right collarbone,

Your right shoulder,

Armpit,

Right arm,

Right elbow,

And inside of your elbow,

Inside of your right forearm,

Outside of your right forearm,

Your right wrist,

Top of your right hand,

Right thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Inside of your right palm,

Your hands are filled with glowing lilac orbs and your whole body is glowing with a gentle light,

Completely relaxed.

Free of stress and pesky thoughts,

You're free,

You're so relaxed,

You're loved,

You're cared for,

You matter,

Your thoughts matter,

Your emotions matter,

Your mind is clear and healing,

Your body radiates with beauty,

Your friends and family appreciate you and love you so,

So much,

People around you care for you and want you in their lives,

You make the world a better place for the people that know you,

Your body and mind are healing,

You can access all the help you could possibly need,

You love yourself and others unconditionally,

You have the freedom and power to create and live the life that you desire,

You're worthy of your dreams,

You are enough,

Your possibilities are endless,

You forgive yourself and set yourself free,

You're being filled with positive and loving energy,

You deserve love and you're getting it in abundance,

You are loved,

Loving and lovable,

You're blessed with an incredible family and amazing friends,

You give out love and it is returned to you in abundance,

You're full of energy and vitality,

And your mind is calm,

Healthy and peaceful,

Happiness is your birthright,

You choose to be happy and you deserve to be happy,

Good things are happening to you,

You are surrounded by people that care about you,

Your emotions are valid and are not a burden to anyone,

People around you care about you and selflessly want to help,

You are never alone,

You are a wonderful human being,

Experiencing the whole spectrum of emotions and each one of them is just as important,

You are perfect,

You are feeling fulfilled in your life,

You're enjoying the freedom to live,

You are willing and able to change and shape your life however you want to,

You don't have to suffer alone,

You are never alone,

You are constantly surrounded by loving care and support,

Your worries matter to your friends,

Your family and to yourself,

You are willing to accept them and solve them with the help of those close to you,

Your past doesn't define you,

You have all the time you wish for to live a happy and fulfilled life,

Life is worth living,

Your life is filled with love and care,

Creativity and prosperity,

You are constantly surrounded by the astonishing beauty of the world,

You are able to experience the world as much as you wish for,

You are relaxed and worthy of rest,

You are safe in your home,

Nothing can harm you now,

It's time for rest and sleep,

You are so relaxed,

Every muscle in your body is resting after a hard day of work,

It's perfectly fine,

You're going to have a long and nurturing sleep,

Filled with calm and beautiful dreams,

The safety of your bed surrounds you,

The softness of your pillow is cradling your head gently and lovingly,

You're going to sleep so,

So well,

You've let go of the day behind you,

There are no more worries inside your head,

Only relaxation and sleep,

You're free,

You're so relaxed,

You're loved,

You're cared for,

You matter,

Your thoughts matter,

Your emotions matter,

Your mind is clear and healing,

Your body radiates with beauty,

Your friends and family appreciate you and love you so,

So much,

People around you care for you and want you in their lives,

You make the world a better place for the people that know you,

Your body and mind are healing,

You can access all the help you could possibly need,

Love yourself and others unconditionally,

You have the freedom and power to create and live the life that you desire,

You're worthy of your dreams,

You are enough,

Your possibilities are endless,

You forgive yourself and set yourself free,

You're being filled with positive and loving energy,

You deserve love and you're getting it in abundance,

You are loved,

Loving and lovable,

You're blessed with an incredible family and amazing friends,

You give of love and it is returned to you in abundance,

You're full of energy and vitality,

Your mind is calm,

Healthy and peaceful,

Happiness is your birthright,

You choose to be happy and you deserve to be happy,

Good things are happening to you,

You are surrounded by the people that care about you,

Your emotions are valid and are not a burden on anyone,

People around you care about you and selflessly want to help,

You are never alone,

You are a wonderful human being experiencing the whole spectrum of emotions and each one of them is just as important,

You are perfect,

You're feeling fulfilled in your life,

You're enjoying the freedom to live,

You're willing and able to change and shape your life however you want to,

You don't have to suffer alone,

You're never alone,

You're constantly surrounded by loving care and support,

Your worries matter to your friends,

Your family and yourself,

You're willing to accept them and solve them with the help of those close to you,

Your past doesn't define you,

You have all the time you wish for to live a happy and fulfilled life,

Life is worth living,

Your life is filled with love and care,

Creativity and prosperity,

You're constantly surrounded by the astonishing beauty of the world,

You're able to experience the world as much as you wish for,

You are relaxed and worthy of rest,

You're safe in your home,

You're able to feel the warmth of your home,

Nothing can harm you now,

It's time to rest and sleep,

You're so relaxed,

Every muscle in your body is resting after a hard day of work,

It's perfectly fine,

You're going to have a long and nurturing sleep,

Filled with calm and beautiful dreams,

The safety of your bed surrounds you,

You're going to have a long and beautiful dream,

The softness of your pillow is creating your head gently and lovingly,

You're going to have a long and beautiful dream,

You're going to sleep so,

So well,

You've let go of the day behind you,

You're going to have a long and beautiful dream,

There are no more worries inside of your head,

Only relaxation,

You're going to have a long and beautiful dream,

And sleep,

You're going to have a long and beautiful dream,

I love you dear soul,

I love you dear soul,

And you're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

You're never alone,

Reviews

Working through grief and this helped me a lot. Please do more- your voice and music is soothing.

Works perfectly. Her voice, instruction & the music. Love it.

Thank you. I really needed this tonight. I’m having a tough time.if only a recording it was reassuring to know you were there. I’ve bookmarked this to listen when I need to. Thank you. 🙏🏾

This was very helpful and reassuring. It comforted me enough to get me back into a safe state of mind where I could fall asleep 😴
Thank you 🙏

I thoroughly enjoyed this. Thank you for being there.

This is simply so beautiful and so very helpful in many ways. I’m wondering if you have created a similar one for the morning.
Thank you and thank you and thank you.

This has to be one of my absolute favourites. Especially when I feel lonely at night and can’t sleep will highly recommend

This meditation is so helpful when I have a bad day like last night

This is perfect. I was able to clear my mind, and truly relax. Honestly, I don't remember feeling relaxed on that level since forever. Thank you.

That was extraordinary. Blissful and soothing. I loved all the sweet messages. Thank you so much

I really like falling asleep in this meditation. Thank you for being theee for me.

Thank you for this. Felt supported and not alone 🫶🏼🫶🏼

Ive listened to this quite a few times and it always brings me down. Thank you, it really helps with loneliness and feelings of hopelessness

Sonia just gets it. She says she's a young soul, but she's an old soul at heart. I feel safe in her presence, I love her meditations.

Thank you! Just what I needed. Will save to a playlist and listen to repeatedly. Wonderful meditation for those long dark lonely nights where you just can't sleep. Thanks for being there with me last night!!💛💛

--Just listened again after having racing and ruminating thoughts and feeling really overwhelmed.i cannot tell you how many times I've listened to this meditation! It is simply brilliant! Your compassion and empathy really shines through across the miles and makes me feel safe enough to fall asleep. Thank you again. 💕💕💕🤗

Exactly what I needed after a horrible ending to my night. Thank you so much!

Beautiful. Thank you so much. 🙏

Really lovely ♥️

Exactly what I needed when I needed it and a meditation with all the lovely things (progressive body relaxation, visualization, soothing affirmations). Thank you 💜

Fell asleep quickly. Thank you 🙏🏻