Full Night Sleep To Let Go Of Perfectionism And Insomnia

If you’ve been lying awake at night, trying to do everything right for everyone else and still struggling to rest, this is for you. This full night sleep meditation will gently guide you to let go of control, release the weight of people-pleasing, and trust your body’s natural rhythm.

Meditation written and read by Sara Raymond
Music Credit: Restful REM by Chris Collins

Transcript

If you've been lying awake at night trying to do everything right for everyone else and still struggling to rest,

This is for you.

Release the weight of people-pleasing and trust your body's natural rhythm.

Get ready for deep,

Restorative rest because you are worthy of it.

Welcome to the Mindful Movement.

I'm Sarah Raymond.

Let's begin.

I invite you to make yourself comfortable.

Close your eyes if you'd like and settle in.

Let go into a deep and restorative sleep.

This is your sacred time to rest,

Unwind,

And return to yourself.

There is no need to rush,

No task to complete,

No responsibility to carry.

In this moment,

There is nothing you need to do.

You have done enough.

You have given so much of yourself and now you are invited to receive.

You are invited to surrender to the gentle rhythm of rest.

As you settle into a comfortable position,

Know that this is your permission to slow down,

To do less,

To simply be.

Give yourself the gift of this permission to rest.

Feel the weight of the day begin to dissolve.

Let the tension of responsibilities melt away.

Imagine all the roles you've played today gently fading into the background.

There is only you here now.

You in this quiet,

Safe space.

Let the sound of my voice guide you gently inward to a place where you can reconnect with your breath,

Your body,

And the deep well of peace within you.

You are enough just as you are.

You don't need to be anything more than this.

There is no need to hear everything I say.

You can let go of conscious listening and allow yourself to drift to sleep when your mind and body are ready in your own time.

Take a moment now to come home to your breath.

Bring your awareness to the natural rhythm of your breathing.

Notice the rise and fall,

The in and out,

Like waves in the ocean.

Now begin to deepen your breath slightly.

Take a slow,

Nourishing breath in through your nose,

Allowing your belly to expand.

Hold it gently at the top.

And then exhale with a soft sigh.

A long,

Audible release.

Let your breath carry away any tightness or tension.

Inhale again,

Full and slow,

Expanding through your belly.

And exhale with a sigh or a hum,

If you like,

Letting the vibration soothe you even further.

Notice how each breath begins to soften the edges of your experience.

Notice how each exhale allows you to sink deeper into rest.

Feel your body becoming heavier with each breath.

With each exhale,

Let yourself release control.

Bit by bit.

You can surrender to this moment and to the breath that carries you through it.

Now gently bring your attention to your hands.

Notice how they feel.

Perhaps a gentle tingling,

A warmth,

Or simply stillness.

For just a moment now,

Curl your hands into soft fists,

Not too tight,

Just enough to feel the gentle effort.

Hold this for a moment as you breathe in.

And then slowly exhale and let the fists go.

Let your fingers uncurl completely.

And feel the contrast between tension and release.

Let that simple act be a symbol of your willingness to let go.

With the release of your hands,

Imagine a wave of relaxation slowly spreading outward.

Let your wrists soften,

Your forearms relax,

And your elbows become heavy.

Feel this sensation traveling up into your upper arms,

Melting away any tension or effort you've been carrying.

Let your shoulders drop as they are being pulled gently down by gravity.

Allow them to rest.

Now bring your attention to your chest.

If you notice any tightness or resistance here,

Simply acknowledge it without judgment.

With your next breath,

Invite your chest to soften and expand.

Imagine your breath moving in and around your heart,

Creating space,

Comfort,

And ease.

Let your ribs widen with your inhale and soften with your exhale.

Loosening any armor you may have been holding there.

Recognize you are safe here.

Let this relaxation continue down through your abdomen.

Feel your belly rise and fall,

Soft and unguarded.

Release any clenching or holding in your stomach.

Imagine the muscles of your belly,

Your hips,

And your lower back softening with each breath.

Allow the weight of your pelvis to sink into the surface beneath you,

Supported and grounded.

Let this wave of release continue into your thighs.

Imagine your muscles loosening,

Elongating,

And sinking into the support beneath you.

Allow your knees to relax,

Your calves to soften,

And your ankles to release.

Let your feet feel heavy and grounded.

Each toe relaxing,

Each joint releasing.

Continue to give yourself permission to let go fully into rest.

Now gently guide your awareness upward again.

Allow your spine to relax.

Notice the support beneath you.

Allow your entire back to melt into it.

Feel the curve of your neck releasing tension.

The back of your head fully resting.

Let your jaw release and your tongue relax.

Allow your eyes to be soft,

Your brow smooth and unburdened.

Allow your scalp to release any final traces of holding.

Every part of your body is softening.

Every part of you is relaxing into safety.

Give yourself permission to let go,

Let go,

Let go.

Now in your mind's eye,

Imagine yourself lying on a soft,

Warm blanket beneath an open night sky.

The ground beneath you is comforting and solid.

The blanket wrapping you in softness.

You recognize that you are safe and feel so peaceful.

Around you stretches a wide open field with the gentle scent of nature and sweet earth.

The petals of wildflowers flutter in the breeze and the air carries the whisper of stillness.

Above you,

The sky is turning a deep indigo.

The last hints of sunset fading into twilight.

The air is cool but not cold,

Just right for you.

Overhead,

The first stars begin to appear.

Tiny lights twinkling against the vast dark canvas of the night sky.

As you continue to relax and allow yourself to drift into rest,

You begin to count the stars as they appear.

One,

Two,

Three.

Each one glows softly and feels like peace.

Four,

Five,

Six.

With each number,

You feel yourself drifting deeper into relaxation.

Seven,

Eight,

Nine.

The stars multiply,

Forming gentle constellations above you.

They flicker and offer you feelings of tranquility.

10,

11,

12.

With every count,

Your muscles sink deeper,

Your thoughts grow softer,

And your awareness begins to float.

13,

14,

15.

Your body feels light but grounded,

As if you are resting both on the earth and among the stars.

16,

17,

18,

19.

Because you are so relaxed,

You find yourself letting go of listening and drifting further into rest.

20,

21,

22.

Each star becomes a lullaby,

A hush in the distance,

A song of safety.

21,

22,

23,

24,

25,

26.

You do not even need to count anymore.

Just notice the stars appearing.

Glowing and multiplying.

They are everywhere now,

A canopy of light and rest.

Feel yourself held by the universe.

Rocked gently into the arms of the night.

There is no effort here,

Just stillness,

Softness,

Surrender.

Your mind is growing quieter,

Thoughts drifting like clouds in the sky.

Let your breath and body settle even more.

You are safe.

You are ready.

You are so deeply relaxed.

You are letting go,

Letting go,

Letting go.

As you continue to relax and let go into rest,

You are learning to trust the natural rhythm of your body.

Your body knows how to rest.

It knows how to release.

You don't need to force anything.

Sleep will come when it's ready.

And when you are ready to receive it.

More and more every day,

You are letting go of the need to be perfect.

You are letting go of the belief that you must get everything right in order to deserve rest.

You are already worthy.

Your value is not tied to productivity.

You are enough just as you are.

You are not responsible for other people's happiness.

You can care deeply without carrying their burdens.

You know everyone is responsible for their own well-being.

You are allowed to return the weight of others' burdens to them with love.

You are safe to slow down.

You are safe to rest.

You know it is okay to pause and be still.

In fact,

It is in this stillness that you restore yourself.

You believe without a doubt that you are allowed to do less.

You are allowed to take up space with your own needs and desires.

You are giving yourself permission to step out of the cycle of overdoing.

And just be.

You can prioritize yourself.

You can listen to your body.

You can honor your heart.

And you do this easily because you know you are worthy.

You know you are worthy of gentleness.

You are worthy of softness.

You are worthy of being cared for,

Even and especially by yourself.

You are enough.

As you continue to allow your mind to quiet and your body to soften,

Allow my words to become your words as these supportive beliefs sink deep into your subconscious.

And you rewire your mind.

I am safe to slow down.

There is no urgency in this moment.

I am exactly where I need to be.

I am worthy of deep and peaceful rest.

I do not need to earn it.

I do not need to justify it.

Rest is my birthright.

I am enough exactly as I am.

I do not need to perform or please anyone else to be lovable.

I am free to let go of the weight I've been carrying.

I release the invisible burden of responsibility for others.

I am allowed to prioritize myself.

My needs matter.

My heart matters.

I am not responsible for how others feel.

I can support without sacrificing myself.

I am choosing to trust the flow of life.

I do not need to control everything.

I can allow things to unfold.

I am deeply loved and supported by the universe,

By life,

And by myself.

I am allowed to rest.

I give myself full permission to relax and restore.

And now,

As you continue to float in this space of ease and surrender,

You may notice the gentle pull of sleep beginning to rise within you.

There is no need to chase it.

There is no pressure.

Just the warm invitation of rest calling you home to yourself.

Sleep comes through allowing,

Through softness,

Through trust.

Let your body sink even more deeply into comfort.

Let your breath remain slow and gentle,

Like the lull of waves on a quiet shore.

Imagine a cozy,

Warm cocoon wrapping around you.

You are protected.

You are held.

Every part of you is safe to release.

Safe to drift into sleep.

With each natural and automatic breath,

You drift closer to sleep.

It may come slowly or it may come all at once.

It will come because you are ready.

You are aligned with the rhythm of rest.

There is nothing you need to hold on to.

No thoughts you need to finish.

Let them float away like clouds passing through an evening sky.

Let them go.

You will sleep deeply.

You will sleep peacefully.

Your body will restore itself.

Your heart will be comforted.

And your mind will be renewed.

And when you awaken many hours later,

You will feel light,

Rested and whole.

For now,

Simply rest.

You are safe.

You are enough.

You are letting go.

Letting go.

Letting go.

As the night continues,

Awareness softens further.

These words fade into the background Meaning integrates without effort.

Your body rests deeply.

And now your awareness is ready to soften.

Allowing the next phase of rest to deepen and soften.

Soften naturally.

Rest continues on its own now.

Your mind drifts.

Sleep arrives gently in its own time.

You rest at home within yourself.

Centered,

Calm and at ease.

You find yourself drifting fully into sleep now.

And rest continues on its own,

Guided by your body's natural wisdom.