Creating Positive Change During Restful Sleep

This guided imagery is designed to foster deep, restorative sleep while helping the listener to create positive change. The listener is guided on a journey to a sacred, natural space where they can let go of outdated behaviors - such as nail-biting, procrastination, or overeating - and create healthy new habits. Listeners should awaken feeling refreshed, more confident and self-compassionate, and find that healthy change comes more easily and naturally. Listen while falling asleep.

Transcript

Now I'd like you to find yourself in a comfortable position in your bed.

Allow your body to shift as needed to help you settle in.

Feeling the softness,

The soothing comfort of the sheets,

Perhaps the plushness of your comforter,

And allowing your pillow to cradle your head in just the right way.

Just settling in and relaxing.

Allowing the natural rhythm of your breath to help you clear your mind and soothe your body just like that.

Very good.

Allowing your breathing to find just the right depth,

The most comforting and peaceful and deeply relaxed place.

And my voice in your wisest self can guide you as you do the work of letting exactly what you should be doing right now.

And you know that even as your conscious mind drifts pleasantly off to sleep very deeply and your wise unconscious mind helps you to learn what you need to.

Your conscious mind will probably allow my voice to fade far off into the distance,

But the deepest wisest part of you still takes in anything it finds helpful and can let go of or change anything as it needs to,

Shaping your journey to sleep as it deems best.

Very,

Very good.

And any other noises or distractions,

These will only serve to deepen your state of peaceful and restorative rest and access to your body and mind's innate abilities to heal.

And now just noticing as the natural timeless rhythm of your breath cycles in and out,

Each wave helping your body and mind to sink more and more deeply into a profoundly relaxed state,

Perhaps pleasantly floaty as if you were a cloud in the sky or wonderfully heavy,

So comfortable,

Sinking even more deeply now as the bed supports you,

Your muscles gently unwinding,

Allowing them to soften,

To melt delightfully into the bedding.

And your conscious mind,

Which attends to daytime things,

Remembers that for now its purpose is to rest,

To find a comfortable place to recharge its batteries for the night so it will be refreshed and clear and ready to greet the day when you awaken,

Much later at the right time for you,

Now doing its job of letting and drifting and dozing.

And if at any point it forgets this and tries to tell you about lists and to-dos for tomorrow,

You can remind it that you will both remember everything you need to when it's the right time to do so,

The right things at the right times and in the best way for you.

But for now you can file those things safely and securely away for the coming day.

Terrific.

And now I'm going to count slowly back from 20 to 1.

With each number back you will feel more and more relaxed and comfortable,

Completely safe,

And you will find the things of the daytime world easily fading away and yourself in a lovely natural setting.

Your wise and loving mind shapes the imagery as needed to be most helpful to you.

And you can see or feel or sense yourself walking toward a gently sloping hill that will bring you down to this special place where all things are possible.

Unpositive transformation happens very easily.

20,

19,

18.

Feeling more and more peaceful,

Sinking so pleasantly into the bedding,

Strolling forward and down the hill.

17,

16,

15.

Drifting off so calm and really content.

The thoughts and feelings and memories of the day gently fading off into the distance.

14,

13,

12.

Noticing how your feet connect with the earth,

Moving you forward and down,

Forward and down.

11,

10,

9.

Taking in the temperature of the air exactly the right temperature for you.

So clean and healing.

Really delightful.

8,

7,

6.

So deep now,

So pleasant.

This feeling of comfort and peace in your special place.

Taking in the colors,

The textures,

The sounds.

A wonderful state.

5,

4.

So deep,

Your body sleeping deeply,

Enjoying the support beneath you.

Your conscious mind and body resting and your wise unconscious guiding the way.

Safe and content.

3,

2,

1.

Wonderful.

Sleep now.

So deep,

So calm.

A lovely and welcoming place.

And just notice what you notice.

Things that are healing and affirming.

The entire environment supporting you in your journey.

Just staying with the natural,

Peaceful waves of your own gentle breath as very instantly effortlessly.

Your muscles gently unwind and relax more and more deeply.

And your body sinks more deeply and comfortably into the bed and the pillow or whatever you're lying upon.

Sensing their support.

Settling in so nicely.

Your conscious mind and body now very deeply and pleasantly asleep.

While the part of you that dreams can take delight in the sheer wonder and magic of this special place that exists specifically for you.

As you allow your intuition to guide you,

The wisest part of yourself leading the way,

You hear sounds of water so inviting.

And as you move forward,

You notice a beautiful waterfall.

So refreshing and clear.

Just the right temperature for you.

And you understand that this water is healing and cleansing.

And can wash away anything you need or want to release.

In whatever way is most helpful for you.

And if you like,

You can step into the waterfall or simply enjoy the refreshing mist.

Clearing away outdated thoughts and any judgments about yourself.

You no longer need them.

Any grief or worry.

Any regrets or concerns.

Any cravings or worries that you'll have them.

You can safely acknowledge them and then allow the water to clear them.

Make way for positive change.

New beginnings and new understanding about yourself.

And when you are ready,

You can emerge from the waterfall feeling wonderful.

Moving forward once again to another clearing in this beautiful natural setting.

Your intuition guides you to the most healing one.

A place that is magical and truly magical and transformative.

Here you meet a loving and wise guide.

Perhaps an aspect of yourself such as your future self who has already made the positive changes you desire.

Or perhaps another helper.

Someone you have known before or someone you know now.

Or someone you have yet to meet.

An animal or an aspect of your mind.

It really doesn't matter.

You can trust that your wise self creates the most helpful experience for you.

Lending strength and wisdom and courage.

Now just notice what you notice and how you notice the helpful being who has your best interests at heart.

Allow yourself to experience the unconditional love and care that radiates from them.

And you can feel this in your heart and your body.

And you can feel the warmth and the warmth of your inner center.

Like a warmth or a pleasant glow that spreads throughout your entire being.

Infusing you with courage and determination.

A new awareness.

And you may notice more than one thing.

And that's really just fine.

Your guide can help you to clear what you need to.

And you may notice that you are not alone.

You may notice that you are not alone.

You may notice that you are not alone.

Your guide can help you to clear what you need to so you can move forward.

Wonderful.

And your guide now shows you a very special box or container where you can safely place anything you'd like to.

Anything else you'd like to release or transform in some way.

A habit or way of thinking or feeling or being that you want to change or move on from.

You may see it or sense it.

Perhaps in a new way.

And you may even be surprised at what you decide to release or transform so that you can heal and grow.

Whatever you need to do.

And your guide can help the part of you that may still think you need these things.

By supporting and strengthening the part of you that knows better and wants better for you.

And together you can place these things in the container.

Containing or transforming.

Trusting that they are transformed.

However they need to be.

In the way that is healthiest for you.

Surrounding and filling the container with light.

You now release them for good.

Or change them for the better.

Your wise self and your guide know exactly what needs to happen.

Leaving you feeling lighter and clearer.

Like the person you are and the self you really want to be.

The happiest,

Healthiest,

Most centered you.

So just allow yourself to feel how good this feels.

To do good for yourself.

To be your best self.

And to honor yourself.

Having created space for good things.

Such a good thing.

And now your guide shows you an array of new tools.

The most helpful,

Healthful tools for you.

So effective.

And more to choose from than you thought possible.

But here they are.

Tools for coping and for feeling good.

For handling challenging situations and creating positive ones.

Helping you to become more aware that you have choices and you can choose to make such good choices for you.

Some of these tools may feel familiar to you.

And others perhaps are new.

All of them available to you.

And you realize that you have already had many of these tools with you all along.

That you can further hone and develop over time.

Perhaps adding new ones in the future.

The right ones at the right time.

And you feel a sense of pleasure and confidence and trust in yourself.

Gratitude for good things.

Excitement for the future.

And satisfaction in the present.

The gift being in the present.

Something you give yourself.

Wonderful.

And now your guide shows you a scene.

A time in the near future when you use the best tools for you.

And you have made the positive steps that you desire.

And you can step into the self feeling how good it feels to have already accomplished these things.

Happy and relieved.

Calm and confident.

Proud to have come so far.

To feel so balanced.

Each day a wonderful new opportunity.

So step into this self.

Embrace this self.

And celebrate this self that is you.

And the wisest part of you knows.

It remembers that this is your natural state.

To feel clear and calm and rested.

Doing the work of letting and healing.

Each day creating yourself and your life anew.

Knowing more and more.

Trusting yourself.

Maturing beautifully.

Doing the healthiest thing for you becomes easier and easier.

Just like that.

So just stay with these feelings.

So pleasant.

So nice.

And in the morning when you awaken at exactly the right time.

After exactly the right amount of healing rest.

You will feel wonderful and clear.

And ready to greet the day.

Waking at the exact right time.

Feeling refreshed and clear.

Easily remembering what you need to remember.

Whatever is helpful to you.

And allowing anything else to fade into the distance.

And you may notice during quiet times and during future dreams or journeys.

Insights that are helpful and healthful.

Things falling more easily into place.

So easily.

At the right time.

But for now.

Rest.

Restore.

Sleep.

Reviews

I drifted off to sleep in about 5 minutes, your voice was so soothing 💤 thank you.

Bookmarked! Thank you 😊

Thanks so much for your lovely meditation. May the joy be with you. Namaste

This is great! I fall asleep super fast and I wake up feeling amazing 💚

Love the meditation. Beautiful affirmations

Very calming and relaxing. Didn't fell asleep but do sure feel rested.

Ah, what great relief. Lovely images emerged, thank you. Very smooth voice

Really enjoyed it

Realy good. Thank you 🙏💖

I really enjoyed this. I will absolutely be using again 💛 thank you!

Thank you for this loving beautiful meditation. I fell asleep after the count down

Excellent meditation; it worked like a charm! (I slept all night without waking again!) Thank you so much! 💕

I have been having difficulty falling asleep. I fell off to sleep counting backwards, woke briefly later in the
recording and quickly drifted off again

Traci thank you for such a beautiful practice . Your voice is so gentle and soothing .
Look forward to many more
Thank you for your effort
Namaste
🙏