This sleep meditation is designed to guide you into deep rest while gently reinforcing your sense of self-worth and inner safety.
As you drift to sleep,
Your mind and body begin to receive the truth that you are worthy of all you desire.
With these beliefs come forward motion,
Helping you to get unstuck and move toward the life you desire.
Welcome to the Mindful Movement.
I'm Sarah Raymond.
Let's begin.
I invite you to make yourself comfortable.
You have made it to the end of this day.
And whatever this day held,
Whatever it asked of you,
You can set it down now.
All of it,
Right here,
In this moment,
In this bed.
There is nothing more required of you.
You have done enough.
You have been enough.
And now you get to rest.
Let your body settle into the surface beneath you.
And feel it receiving you completely.
You are safe here.
You can let go and drift to sleep effortlessly when you are ready.
Begin to notice your breath.
Feel the air moving in.
And the natural release as it moves out.
And now to deepen the relaxation and safety in your nervous system.
Take a deep breath in through your nose and at the top.
Another small sip of air.
And then let it go slowly and completely through your mouth,
All the way out.
Until there is nothing left to release.
It will sound a bit like this.
Do this again.
Breathe in.
And at the top,
One more sip of air.
And let it all go,
Long and slow and all the way out.
Letting go,
Letting go,
Letting go.
Breathe like this for a few more cycles on your own,
If it feels good to you.
With this breath pattern,
Something in your body can be shifted.
A softening.
A releasing.
A sense of the nervous system beginning to settle like sediment,
Drifting to the bottom of still water.
This is your body remembering that it is safe.
This is your body,
Wise and faithful.
Doing exactly what it was meant to do.
Let your breath return to its natural rhythm.
And with every exhale from this moment forward.
Feel yourself drifting just a little further from the surface of the day.
And a little deeper into the quiet of sleep.
It is already happening.
All you get to do is receive it.
Allow your awareness to move through your body.
And travel now to your feet.
Your left foot first.
Resting and warm.
Held completely by the surface beneath it.
And now your right foot,
Equally held,
Equally safe.
Both feet together now.
And as your awareness rests on them,
A softening begins.
Your feet have carried you through so much.
Every step,
Every day,
Every moment you kept moving.
And now they get to be completely still.
Let that stillness move upward into your left ankle.
Left calf and the back of your knee.
Softening.
And now your right ankle.
Right calf.
And the back of your right knee softening.
Both legs now,
Releasing together.
Settling just a little deeper into rest with every breath you take.
Your left thigh softening,
Your right thigh softening.
Your left hip,
Right hip.
Your entire pelvis,
The base of your spine.
All of it,
Releasing.
You are held.
The ground beneath you is solid and present.
This support has never left.
Let your awareness move into your belly now.
Breathe into your belly.
And let it soften.
Let it rise and fall.
You are safe here.
Your body can be exactly as it is.
Held.
And warm and at rest.
Invite your lower back to release now.
Your mid-back,
The left side of your back softening.
The right side of your back softening.
The full length of your spine.
Supported and at ease.
Dropping just a little heavier with each breath out.
Your left shoulder releasing.
Your right shoulder releasing.
You don't have to hold anything together tonight.
Tonight,
You are held.
Your left arm now.
Left elbow.
Left forearm.
Left hand.
Left fingers all the way to the tips.
Softening and heavy.
Your right arm now.
Right elbow.
Right forearm.
Right hand.
And right fingers all the way to the tips,
Softening and heavy.
Both arms completely at rest.
Your neck.
Your jaw.
Your tongue all relaxing.
Soften your left cheek and your right cheek.
Left eye,
Right eye.
The space between your eyes.
The crown of your head.
All of it,
Letting go.
Your whole body now from the crown of your head to the tips of your toes.
Completely at rest.
Completely held.
Completely safe.
You are safe in your body and it is learning right now.
That it is allowed to rest.
And your body,
Wise and patient,
Is remembering.
Let that remembering move through you like warmth.
Like the first real exhale.
After holding your breath for longer than you knew.
You are here.
You are safe.
And something in you is beginning to open.
As your body rests here at ease,
Your mind begins to drift.
And in that drifting,
You find yourself standing at the entrance to a forest path at dusk.
That particular hour when the day has completed itself.
And the sky is beginning its slow transformation toward night.
The light is golden and low,
Moving through the trees.
Making the air itself seem to glow.
The path ahead of you is clear.
Wide and soft beneath your feet.
With years of fallen leaves.
The path is bordered on both sides by trees whose roots go so deep into the earth.
That standing near them,
You can feel it.
The steadiness that comes from something ancient and completely rooted.
Connected to the energy of the earth.
Somewhere in the distance,
You can hear water.
Not too far away,
Just through the trees.
A stream moving with a clear and steady sound.
Something inside you responds to that sound before your mind can name why.
Something in you leans toward it.
The way a plant leans toward light.
Because that sound,
That clear and constant flowing,
Is the sound of forward motion.
It is the sound of movement finding its way.
And some deep part of you recognizes it as familiar and available to you.
You step forward onto the path.
Left foot,
Then right foot.
The soft rhythm of moving through a beautiful place.
At the most beautiful hour of the day.
Left foot,
Then right foot,
As you continue forward.
The air is clear and alive on your skin.
Each breath in brings the scent of earth and bark and green growing life.
Left foot,
Right foot.
The stream beside you now.
Always moving.
Always just through the trees.
Its sound steady and pulling forward gently.
Present and flowing.
And you move with it.
Left foot,
Then right foot.
Deeper into relaxation and further into yourself.
The path carries you forward.
And something begins to shift.
A lightness in your steps.
Left foot,
Then right foot,
Moving you forward with purpose.
Left foot,
Then right foot.
A sense of the air opening around you.
The trees making room.
And something in you begins to remember.
A felt sense of recognition rising from somewhere deep.
Left foot,
Then right foot.
The recognition of who you actually are.
A you that has always known its own worth.
A you that has been waiting for this,
A path,
An open evening,
The sound of moving water showing you the way.
As you continue moving left foot,
Then right foot.
The stream grows clearer as you walk.
Its sound more distinct.
More present.
It's the sound of water moving freely in the direction it was always meant to go.
Water that finds its way around every obstacle through every season.
Always forward.
Always seeking the open.
This is your nature too.
You can find the way forward.
And right now,
Your feet already know it.
Left foot,
Right foot.
The path opening ahead.
The stream singing beside you.
Everything in you moving,
Flowing,
Alive.
As you continue forward,
Left foot,
Then right foot,
The path opens slightly.
And deep in your heart,
Something responds to that opening.
Something that has been waiting patiently.
For a little more room,
A little more air.
And now it rises,
Steady and warm.
You keep walking,
Left foot,
Right foot,
The stream beside you.
The path ahead is entirely yours.
And then you see the trees open completely and you step into a clearing.
Left foot,
Right foot.
Wide and still and breathtaking.
The sky above you is deepening.
That particular blue of early evening,
Holding both the last light of the day and the first of the night.
And at the edges of that blue.
The first stars are beginning to appear.
1.
.
Than another.
And then another.
Each one a small light.
Arriving exactly on time.
The stream runs along the edge of the clearing now.
Fully visible for the first time.
Clear and unhurried.
Moving over smooth stones.
Catching the last of the light.
This stream has been with you this whole time.
Guiding you here.
To this open place.
To this moment.
And here you can see it fully.
Water that knows where it's going.
Water that moves because movement is its nature.
And it is your nature too.
You stand at the center of this clearing.
And something settles in you so completely.
You are here.
You made it here.
And a knowing that was never lost,
Only waiting for the right conditions,
Begins to surface.
It rises now.
To meet you.
You are worthy of love.
Exactly as you are in this moment.
With everything you have been through and everything you are still becoming.
You are worthy of love that asks nothing in return.
You are worthy of the love that says you belong here.
You have always belonged here.
And you are worthy of all that you desire.
Worthy of the life that lives in your imagination.
The version of yourself you can feel but have not yet fully stepped into.
The dreams that have stayed close,
Even in the hardest seasons.
These dreams are your nature,
Showing you where it wants to go.
And you are worthy of all of it.
Feel that in your body now.
Landing in your chest,
Your belly,
Your hands.
You are worthy.
You have always been worthy.
And something in you,
Standing in this clearing,
Under this opening sky,
Knows this completely.
The sky deepens and the stars multiply.
And your body begins to drift toward the edge of sleep.
And in that drifting,
Something is being written into you.
The truth of who you are.
Rising up and settling into the deepest places.
You are safe in your body.
Safe in a way that is becoming more true with every breath.
Every heartbeat.
Every moment you rest here and let yourself be held.
Even now,
Even in sleep.
Something in you is moving forward.
The way the stream moves through the dark.
The way roots move through the earth.
The way the tide moves without effort or announcement.
Simply following its own deep nature.
You are becoming.
And this becoming is already underway.
Gaining momentum with every breath.
Every dream.
Every moment of rest that restores you.
For the life that is waiting.
You are worthy of this rest.
Worthy of this night.
Worthy of waking tomorrow already closer to everything you are growing toward.
You are worthy of all that you desire.
And the current in your own life is moving you toward it.
Steady and clear.
And completely alive even as you sleep.
The clearing holds you.
The stars are bright.
The stream moves steadily at the edge of your awareness.
It's sound folding into your breath.
Into your body.
Carrying you towards sleep.
And as you drift into sleep tonight.
Something continues.
That deep and knowing part of you receiving everything that has moved through you tonight.
Anchoring these beliefs.
Carrying the energy forward into your dreams.
Into tomorrow.
And into the life that is already becoming yours.
Something has shifted tonight.
You can feel it in your body.
In the ease of your breath.
In the way the stillness around you feels different from any stillness you have known before.
This is the sureness of water that has found its course.
Of something that was always meant to move,
Moving at last.
You are unstuck.
And the current beneath you is steady and real and completely alive.
Carrying you forward,
Even as you rest.
Even as you dream.
Even as you sleep.
As you rest,
A truth that has always been here is settling now.
Into the deepest places within you.
You are worthy.
You are worthy of the life taking shape just ahead.
You are worthy of the love that has been waiting.
You are worthy of your dreams.
You are worthy of all you desire.
This is something your body knows.
Your sleeping mind knows now.
Something being written into you tonight in a language deeper than words.
You carry this worth with you.
Into sleep.
Into tomorrow.
Into everything that is coming.
Every breath carries you deeper now.
You are safe.
You are worthy.
You are moving forward.
The stream flows through your dreams tonight.
Always forward,
Always clear.
You are worthy of all you desire.
And you are already moving toward it.
Rest now.
You are safe.
Rest.
You are worthy.
Rest.
You are moving forward even as you sleep.
You you you
