Gratitude Meditation For Peaceful & Loving Sleep

Hello, and welcome to my first guided meditation. I hope you will enjoy listening to it, as much as I enjoyed creating it. It's filled with gentle rain and nature sounds, as well as a body scan, and affirmations.

Transcript

Hello dear friend.

My name is Sonja and I'm honored to be able to help you end your day peacefully tonight.

This meditation was created with the hope of helping you relax and fall asleep.

Please don't listen to it when you're driving or in any other circumstances where deep sleep or relaxation aren't suitable.

Tonight I would like us to focus on the incredible healing power of gratitude.

The idea of celebrating gratitude is a universally positive one.

It's meant to help you see the light in the darker times or cherish your life as it is even more.

Please make sure that you're lying or sitting comfortably,

That your pillow is supporting your neck and shoulders,

That your blanket is tucked in just right,

That the lights are turned off and all you can feel is the coziness and safety of your home.

Move your body and adjust it as much as you like during this meditation.

Your comfort,

Relaxation and happiness are the only essential things at this moment.

If you notice that your mind is starting to wander,

Just come back to my voice.

Come back to your breath with the sound of rain.

It's okay to get lost sometimes and it's more than okay if you just fall asleep.

That's precisely why we're here.

You will start by taking a deep,

Deep breath,

Inhaling through the nose and exhaling through your mouth.

Feel the fresh,

Cold current filling your lungs and letting go of all the stress and worries of the day.

Just as you let go and exhale.

Deep inhale and exhale.

You can feel your body slowly relaxing.

With each exhale,

Your muscles are letting go just a little bit more.

Feel your shoulders dropping,

Your limbs growing heavier and heavier.

Inhale one more time and make it the biggest,

Deepest inhale of your whole day.

Allow everything that happened today deep into your lungs and release every single experience and healing with a long sigh.

That's right.

There's nothing else you have to worry about now.

Whatever it is that you think needs to be done can be done tomorrow.

Now it's time for sleep.

Focus your thoughts on your heart.

Feel it beating as you breathe slowly and naturally,

Allowing the air to nurture and heal your body and mind.

Feel the steady internal pulse that's present within you at all times.

Feel the life energy flowing into your nose in the form of the air and pulsing through your heart.

Imagine your heart like a box,

A heart-shaped,

Heart-folded box.

It can be any color of your life.

Imagine it being connected to every part of your body with shiny ribbons.

This is the box where all your love is residing.

Feel that love flowing through your body.

Feel the little pulses of light traveling those ribbons into your arms,

Your legs,

Your back and your chest.

In the same way as the energy and air are flowing through your veins,

Everything is connected to that special box filled with love.

I would like you to think of all the things that made you feel grateful today,

Every moment that made you smile.

Picture each and every one of those things,

No matter how little or insignificant,

As beautiful glass marbles filled with warm golden light.

Every time you think of something you're grateful for today,

Place that marble into your special box.

Think it for being present in your life and let it go with a smile.

Did you look up to see the clouds on a bright blue sky?

Or did you feel the warm rays of sun caressing your face?

Did you see a bird flying by or maybe heard its song?

Did you talk to a friend and let them know that you loved them?

Or perhaps you saw a pretty picture they posted that reminded you of them?

Did you eat something tasty?

Maybe bought yourself a little treat like chocolate or a new mug for your favorite tea?

Have you seen a cat toddle alongside the pathway?

Did you listen to music that moved you and filled you with emotions?

Take your time to picture things that happened to you that you're grateful for.

And if nothing comes to your mind,

Just think about the fact that you own a phone,

You have connection to the internet,

You can hear and you can relax to this recording.

There's always something to be grateful for,

No matter how bad the day behind us has been.

Once your heart-shaped box is filled with marbles,

Put the lid on top of it.

You can put your hand on your chest if you want to.

Lock that box and all those magical moments in it.

Feel the warmth of love emanating from the box.

And now take a deep breath and as you exhale say thank you and feel those marbles dissolving into a warm golden light that's beginning to feel your entire body.

Feel the light expanding in your chest,

Slowly covering your shoulders,

Your arms,

Forearms,

Wrists,

Top of your hands,

Palms of your hands,

Thumbs,

Second fingers,

Middle fingers,

Fingers of your hands,

Fourth fingers,

Pinky fingers.

Feel the light pouring into your belly and lower into your hips,

Your buttocks,

Thighs,

Knees,

Ankles,

Heels,

Tops of the feet,

Soles of the feet,

Big toes,

And toes.

Second toes,

Third toes,

Fourth toes,

Little toes.

The soft golden light is starting to fill up your entire body.

You can feel it supporting your lower back,

Your waist,

Ribs,

Upper back,

Your neck.

It's pouring into your head,

Soft and warm.

It's filling the back of your head,

Top of your head,

Your forehead,

Eyebrows,

Your eyes,

Your cheeks,

Temples,

Eyes,

Cheekbones and cheeks,

Your jaw,

And your lips.

As you breathe,

You can feel the light filling your nose.

Your body is filled with love and gratitude,

And you deserve every second of it.

You deserve being loved.

You are loved,

And you are loving.

You are grateful for everything that the world has to offer to you.

You notice and appreciate the tiny miracles that are happening to you every day.

Your life is truly blessed.

You are thankful to your body for allowing you to experience the world in its entirety.

Your heart is filled with happiness and satisfaction.

You are surrounded by people that love and care about you.

You are worthy of all the attention and appreciation you are given.

You are not alone in this world.

You are surrounded by beauty and marvel.

You are at peace.

You have all the time in the world to solve whatever is troubling you.

And you have all your friends and family to help you with that.

You are genuinely grateful for your life.

You appreciate every second of it.

Your mind is filled with peaceful thoughts.

Your heart is filled with love and compassion.

You are aware of all the marvels of the universe.

And you are aware that the universe is listening to you and helping you along your way.

You feel the warmth of your bed surrounding you,

Resting in a relaxed body.

You are so relaxed.

You can feel yourself melting into your bedsheets.

You can feel the safety of your room.

The sturdy roof of your home.

It's your place.

It's your time to sleep and to rest.

And you are not alone.

Your life is filled with people that love you.

People that you truly,

Deeply love.

And they are not going anywhere.

They will still be here for you when you wake up.

Now it's time for you to sleep.

I will be waiting for you here tomorrow too if you need me.

I will be waiting for you here tonight if you need me.

It's okay if you're still awake.

No one is going to judge you or be angry at you.

Just relax and breathe.

Allow your thoughts to settle down.

Allow your mind to quiet down.

You are loved.

You are loving.

You are not alone.

You never will be.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

You are loved.

Reviews

so effective! wonderful voice and great content!

Very calming and soothing. Helped me drift off to sleep with ease. 🙏

Amazing meditation.
Thanks you so much.
Please do more.
I often wake in the nigjt. Your meditation was perfect.
I would only ask that in the future you dont have bird sounds for sleep meditation as they associate with dawn/morning/waking up.
Soft music is best for me but that is just my experience as a highly sensitive person.