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Category Archives for "Sleep Podcast"

Meditations on the Sleep Meditations Podcast

Surrender to Silence Sleep Meditation

Tonight’s sleep meditation will help you be lulled to sleep with soothing sounds.

Invite the thoughts to leave you tonight, as you relax into your bed.

And as they drift away, let yourself surrender to the silence within you,

So you can be lulled into the soothing rhythms of sleep.

So Let’s Begin…

SURRENDER TO SILENCE MEDITATION SCRIPT

So let yourself settle,

Finding your most favorite sleeping position.

And come into your breath.

Bringing your attention away from the thoughts,

Away from the emotions,

And deep into your body.

PAUSE…

Breathe…

And let every breath in soothe you,

And every breath out release the noise inside.

LONG PAUSE…

Be here with your breath,

And let it bring you to the silence,

Let it help you hear the silence.

And as the melodies play softly in the background,

Surrender yourself,

And let the silence around you and within you take over.

Sweet Dreams, Beautiful.

When You’re In a Dark Place Sleep Meditation

Tonight’s sleep meditation will help you fall asleep when you’re in a dark place.

Close your eyes, my love,

And allow the tears to come.

Sometimes they just need a chance to escape. 

Or maybe just an exhale is needed,

So everything you’ve been holding can reshape. 

PAUSE…

Sometime you don’t even know how you got here,

Under these dark, dreary skies.

But you looked up one day and noticed,

That the light was gone from your eyes.

PAUSE…

It’s okay, sweet one.

We all find ourselves here at times. 

We all have felt the weight pull us down.

It’s okay, this season will pass,

Your light will return,

I promise, you won’t drown.

So Let’s Begin…

WHEN YOU’RE IN A DARK PLACE SLEEP MEDITATION SCRIPT

Bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

LONG PAUSE…

The tighter you hold onto,

The emotions and the thoughts,

The heavier they get,

The more you feel like you’re lost.

PAUSE…

So imagine that your breath takes you,

To the safe space of love in your heart.

This space that darkness can’t touch,

This beautiful, sacred part.

LONG PAUSE…

Feel the warmth in your chest,

The gentle hum of your light.

Let it remind you of who you are,

Let it comfort you tonight.

PAUSE…

I know the thoughts are scary,

And the emotions keep swirling around.

I know they dance with each other,

And quickly compound.

PAUSE…

But if you just practice,

Separating yourself from their dance.

You’ll see that you don’t have to,

Succumb to their heavy trance.

PAUSE…

These feelings, these worries,

And the heaviness that they bring.

They’re all temporary,

And soon won’t mean a thing.

PAUSE…

The best thing you can do,

The strategy that always works best.

Is to connect with your deep self,

And remember how you’re blessed.

LONG PAUSE…

So bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

PAUSE…

You are not your circumstances,

You are not your thoughts.

You are love embodied,

One with the divine, magical source.

Sweet Dreams, Beautiful

Stress Relief Sleep Meditation

Tonight’s sleep meditation will help you with stress relief at night.

Close your eyes gently,

As you lay your head down,

The day has come to an end.

Soften your face slowly,

And feel yourself melt,

Into sleep, it’s time to descend.

PAUSE…

The hurricane of thoughts,

That swirls around your head,

Worrying and stressing so much.

Watch it from afar,

And release from its grip,

Surrender to the night’s healing touch.

PAUSE…

There’s nothing you can do,

With the worries in your mind,

All they are causing is stress.

So breath them all out,

And just be here now,

Relief is yours to possess.

So Let’s Begin…

STRESS RELIEF SLEEP MEDITATION SCRIPT

Imagine them floating,

One thought at a time,

Out from your head into air.

Let each exhale release,

More what if’s and how’s,

Til your mind is completely bare.

PAUSE…

Breathe…

And release.

Breathe…

And relax.

LONG PAUSE…

There’s nothing you can’t handle,

There’s nothing you can’t hold,

You’re so much stronger than you know.

Everything will be fine,

Things are always working out,

In ways that will help you grow.

PAUSE…

And all of those things,

That feel out of control,

Unknowns that make you feel sick.

Come deeply inside,

And connect with yourself,

Staying grounded is really the trick.

PAUSE…

Imagine them floating,

One thought at a time,

Out from your head into air.

Let each exhale release,

More what if’s and how’s,

Til your mind is completely bare.

PAUSE…

Breathe…

And release.

Breathe…

And relax.

LONG PAUSE…

There’s no good that comes,

From holding the stress,

In your body or deep in your mind.

So let it all go,

And open up space,

Oh, the relief that you’ll find.

PAUSE…

So sleep now, dear one,

And surrender it all,

The worries, the stress and the day.

Rejuvenate your soul,

As you rest deeply tonight,

Everything is already okay.

Sweet Dreams, Beautiful

Affirmations for Healing Sleep Meditation

Tonight’s sleep meditation is filled with affirmations for healing. 

Invite yourself to settle,

And sink your body into your bed.

PAUSE…

Let your eyes get heavy,

Your cheeks soften,

And your face relax.

PAUSE…

Lower your shoulders,

Soften your belly,

And feel your legs and arms melt into your bed.

So Let’s Begin…

AFFIRMATIONS FOR HEALING SLEEP MEDITATION SCRIPT

I am open to healing.

I am perfectly imperfect.

Everything I need is within me.

PAUSE…

I am not defined by my past.

I release all shame.

I am allowed to take up space.

PAUSE…

Challenging moments reveal my strength and creativity.

I am peaceful and whole.

I am safe.

PAUSE…

I forgive myself.

I forgive others.

I release all fear.

PAUSE…

I am worthy of love.

I write my own story and can edit at any time.

I am resilient.

PAUSE…

I am healing.

It is safe for me to be healthy and wealthy.

I am more than my circumstances.

PAUSE…

I am connected to the divine within me.

I attract loving and supportive people into my life.

My mind is healthy and strong.

PAUSE…

Mother Nature heals me.

I am aligned.

I forgive myself for not being perfect.

PAUSE…

Mistakes are an important part of my journey.

My life has meaning.

I know who I am.

PAUSE…

My body is strong and vibrant.

My body knows how to heal itself.

Breakdowns lead to breakthroughs.

PAUSE…

I am exactly where I’m meant to be.

I trust my body and mind to heal.

My spirit is restoring.

PAUSE…

I am peace, love, and energy.

I release my pain and discomfort.

I am divinely protected.

PAUSE…

I am whole.

I am enough.

I am healed.

Sweet Dreams, Beautiful

Deep Gratitude Sleep Meditation

Tonight’s sleep meditation will help you fall asleep easily as you rest in deep gratitude.

Come into the quiet,

That hides between your breaths.

The stillness that lives deep inside.

It’s beyond the thick forests,

Of worry and pain,

Beyond where your ego resides.

PAUSE…

Sink into this space,

That’s open and light,

Here is where you belong.

Solid and connected,

To what really matters,

Deep gratitude for life’s lovely song.

So Let’s Begin…

DEEP GRATITUDE SLEEP MEDITATION SCRIPT

Slow down your breath,

And let it melt you,

Deep relaxation tonight.

Slow down your mind,

And let it calm you,

It’s time to surrender to night.

PAUSE…

Feel your body move,

And hum with sweet life,

And breathe in gratitude for this gift.

Then think of the love,

That surrounds you right now,

And watch your energy shift.

LONG PAUSE…

The shelter you have,

The food that you eat,

The water that keeps you alive.

Find thanks for them all,

As gratitude sets in,

For these that help you survive.

PAUSE…

The hugs that you get,

The laughter that sings,

The smiles that just melt your heart.

Honor them now,

And don’t ever forget,

They’re blessings that can depart.

PAUSE…

If you have just one,

Sweet soul who loves you,

For the beautiful being you are.

True fortune is yours,

You know what love is,

Gratitude is felt near and far.

LONG PAUSE…

So as you drift off,

Let gratitude sink in,

Into your body real deep.

Feel the refresh,

Of feeling so blessed,

Let it lull you into sleep.

LONG PAUSE…

Sweet Dreams, Beautiful

Stargazing Sleep Meditation

Tonight’s sleep meditation will help you fall asleep gazing at the stars. 

Your body settles in,

And relaxes deep in your bed.

Your mind slowly clears,

Space opens in your head.

PAUSE…

Your ears hear beyond,

The silence of the night.

The gentle sounds of the world,

Play their melodies tonight.

PAUSE…

The breezes softly touch,

Your skin until you know.

You’re safe under the stars,

No matter where you go. 

PAUSE…

You gaze up at the patterns,

Of stars that burn so bright.

You feel them inside you,

And know you share their light.

PAUSE…

The healing begins inside,

As you gaze up at the stars.

They give you sweet perspective,

And heal each and every scar.

So Let’s Begin…

STARGAZING SLEEP MEDITATION SCRIPT

Breathe in deeply,

And gather all that’s here.

Breathe out fully,

Let yourself rest, my dear.

LONG PAUSE…

Be here as you melt,

Deeper into the calm.

As the sky shines above you,

Unravel yourself and disarm.

PAUSE…

There’s secrets deep inside,

Each star that you can see.

The reasons you are you,

How this life came to be.

PAUSE…

So if you just tune in,

And believe in their burning glow.

You might just feel yourself,

Relax and fully know.

PAUSE…

Breathe in deeply,

Fill up with faith and love.

Breathe out fully,

As you honor what’s above.

LONG PAUSE…

You gaze up at the patterns,

Of stars that burn so bright.

You feel them inside you,

And know you share their light.

Sweet Dreams, Beautiful

Let Go of the Anxiety Sleep Meditation

Tonight’s sleep meditation will help you let go of the anxiety.

It’s heavy on your chest.

It’s running through your heart.

Your mind is swirling,

And your ears are ringing.

PAUSE…

The anxiety rises like the tides.

Steadily,

Heavily.

Soon flooding the land.

PAUSE…

But just step back a bit,

And breathe in real deep.

Imagine yourself separating from the scene.

PAUSE…

Breathe in again,

And feel the air open you up,

And widen your gaze.

It’s all going to be okay.

So Let’s Begin…

LET GO OF THE ANXIETY SLEEP MEDITATION SCRIPT

So breathe now,

Bringing your attention here.

Following the waves of your breathing,

Going in,

And out.

In,

And out.

PAUSE…

Over and over again.

Letting each inhale circulate just a little longer.

Letting each exhale relax you just a little deeper.

Breathe…

LONG PAUSE…

It’s all going to be okay.

PAUSE…

Imagine that the loving hand of the night,

Reaches out and rests on your heart.

Feel the gentle energy warm you from within.

Feel your heartbeat slow down.

Feel your body relax.

LONG PAUSE…

Imagine the loving hand of the night,

Softly rests on your head.

Let your forehead soften as she caresses you.

PAUSE…

Now imagine the healing touch of the night,

Releases all those thoughts inside your head.

All the worries.

All the unknowns.

All the stresses.

All the responsibilities.

Feel them all lighten,

And float away from you,

Dissolving into the darkness.

LONG PAUSE…

It’s all going to be okay.

PAUSE…

Let yourself unravel,

Let all the anxieties melt away.

You don’t have to hold onto them anymore.

PAUSE…

Just be here,

Present to this moment.

To the movement of your body,

To the gentle noises around you,

To the touch of the blankets on your skin.

PAUSE…

Here in this moment,

The anxieties of the past and the future,

Do not exist.

It’s just you.

And your breath.

LONG PAUSE…

Let it all go, dear one.

Everything will be okay.

Sweet Dreams, Beautiful

A Walk in the Forest Sleep Meditation

Tonight’s sleep meditation is a guided visualization of a peaceful walk in the forest. 

Let yourself settle into comfort,

Becoming aware of your body on your bed.

Feel the way it touches your blankets,

The way your head is rested upon your pillow,

The way the gentle movements of your breathing,

Slow down,

With every inhale,

And exhale.

PAUSE…

Now, take a big, deep breath in,

Gathering up all the details of the day,

Hold it at the top for just a moment.

Hold it.

And then exhale,

Releasing everything out,

And letting it float into the night.

PAUSE…

Breath in deeply one more time,

Expanding your belly as far as it can go.

Holding it all in for a moment.

And then breathe it all out,

Letting go of those thoughts,

Those worries,

All those plans.

And then settle yourself into a gentle,

Easy rhythm of breathing,

As you melt further into your bed.

So Let’s Begin…

A WALK IN THE FOREST SLEEP MEDITATION SCRIPT

Now see if you can imagine yourself,

Standing in a lush,

Green forest.

The trees rise above you,

And cover you safely in their canopy,

Allowing in enough sunlight,

So you can see the beauty of everything around you.

PAUSE…

The Earth underneath you is soft and cool.

And as you walk slowly,

You can feel the electric energy from below,

Rise to touch your feet,

And infuse you with waves of life.

Reminding you that you are one,

You and the Earth,

You and the trees,

You and the air.

PAUSE…

Smell the air,

Its damp fragrance heavy with flowers,

Soil,

And rain.

The symphony of scents relaxes you,

And calms you.

LONG PAUSE…

The whispers of the wind blow through the trees,

And each one harmonizes with the next.

PAUSE…

You hear the crunching of leaves around you,

As the tenants of this land move about their day.

PAUSE…

You breathe in deeply,

And take it all in.

Feeling safe and alive in this sacred space.

Feeling one with the divine,

And knowing you are divine yourself.

LONG PAUSE…

You continue walking through the forest,

Slowly,

And consciously,

Until you come across a small opening.

It immediately feels like home,

Covered with a soft patch of grass,

Surrounded by loving trees who give you shelter.

PAUSE…

You find your favorite spot,

A covered spot in the corner,

And lay down on the cool, green grass.

PAUSE…

Your body quickly relaxes into the Earth,

And you can feel the heat of its energy fill you up,

And calm you down.

PAUSE…

You’re safe here.

Deep within the forest,

Blanketed by Mother Nature,

One with the Earth,

And free to fall into deep sleep.

Sweet Dreams, Beautiful

Melatonin for Your Mind Sleep Meditation

Tonight’s sleep meditation will help you gently ease into deep, peaceful sleep.

The long day has ended,

The comforts of the night are here.

So lay down your head gently,

And settle in your bed, my dear.

PAUSE…

Your mind may be spinning,

With things you have left to do.

Just focus on your breath,

And let them float out of you.

So Let’s Begin…

MELATONIN FOR THE MIND SLEEP MEDITATION SCRIPT

Feel the soft sheets,

Cover your skin so lightly.

Feel the support beneath you,

Embrace you ever so slightly.

PAUSE…

Now let yourself find,

The gentle songs of your breathing.

Surrender to the motion,

Its melody is so relieving.

PAUSE…

Now breathe,

In and out,

Slower and slower each time.

Breathe,

In and out,

The oxygen feels so sublime.

LONG PAUSE…

Feel your body melt,

Deeper and deeper you go.

Let the night caress you,

And ease you into flow.

PAUSE…

All of those worries,

All of those thoughts that pop up.

Let them all go,

Don’t allow them to disrupt.

PAUSE…

Breathe,

In and out,

Deeper and deeper you fall.

Breathe,

In and out,

Release and let go of it all.

LONG PAUSE…

Imagine that you’ve melted,

Deep into the waves of your bed.

You’re one with the water,

That gently flows and ebbs.

PAUSE…

You’re floating with the water,

That cradles you into the night.

You’re safe within its waves,

Surrender it all tonight.

PAUSE…

Breathe,

In and out,

Completely relaxed and unwound.

Breathe,

In and out,

Surrendered to the night and its sound.

Sweet Dreams, Beautiful

When You’re Feeling Low Sleep Meditation

Tonight’s sleep meditation will help you ease into sleep when you’re feeling love.

You don’t always know why,

The dark feelings begin.

The sadness,

The negativity,

The sense of feeling lost. 

PAUSE…

Soon, these emotions fill you,

And pull on your heart.

Until you find yourself numbing the pain,

And wondering how you got here.

PAUSE…

This is the moment of truth.

When you can turn it all around,

And release the heaviness.

This is the moment,

When you can see beyond your emotions,

And reconnect with the deepest part of you.

This is where freedom begins.

So Let’s Begin…

WHEN YOU’RE FEELING LOW SLEEP MEDITATION SCRIPT

So let yourself relax,

And you exhale out the day.

Letting your mind slow down.

Letting your body calm down.

PAUSE…

Feel your face soften.

Your shoulders lower.

Your chest open.

Your arms and legs grow heavy,

And relax.

Breathe…

PAUSE…

You are safe here.

Nestled inside the loving arms of sleep.

Free to unravel yourself,

From all of those emotions.

Without judgment,

Without expectation,

Without fear.

PAUSE…

So let the gentle hums of your breathing,

Settle you deeper into your bed,

Deeper into you.

LONG PAUSE…

Imagine a healing hand of light,

Settle upon your chest.

Let it warm you,

And then slowly unfold you,

Like the blooming petals of a flower.

PAUSE…

Feel yourself open,

And relax.

PAUSE…

Let them peel away from you,

The heavy layers of emotions,

The chaotic thoughts with whom they dance.

They have no place here.

They are not you.

LONG PAUSE…

Now find your breath,

The steady guide to your truth.

Let her lead you into the space within,

Where you reside.

Untethered.

Unfiltered.

Unencumbered.

Whole,

And complete.

PAUSE…

Here you can release them all,

Exhaling those emotions and thoughts,

Into the nothingness of the night.

As you sink deeper into the beautiful soul you are.

Sweet Dreams, Beautiful

Wiped Out Sleep Meditation

Tonight’s sleep meditation will help ease you into deep sleep when you’re wiped out. 

When all of you is spent,

When nothing is left in your tank.

When one more thing might make you crack. 

Find solace in your bed,

Letting her blankets hug you tight.

Then allow yourself to let go as you lie on your back.

So Let’s Begin…

WIPED OUT SLEEP MEDITATION SCRIPT

The day has been full,

And you’ve been carrying so much,

Now it’s time for you to slow down.

Tune into the rhythm,

That your breathing creates,

The gentle noises all around.

PAUSE…

Breathe deeply,

Breathe fully,

Let the fresh air fill you up.

Live deeply,

Live fully,

Don’t let the thoughts interrupt.

LONG PAUSE…

Imagine your body crumbling,

One grain of sand at a time.

Like the castle that stood at the beach.

Feel the soft wind,

Carry you away,

Your body is now out of reach.

PAUSE…

Imagine your body melting,

Sinking into your bed.

Releasing all that you held.

Feel it warm you up,

And settle you down,

Let everything be expelled.

PAUSE…

Breathe deeply,

Breathe fully,

Let the night carry you away.

Live deeply,

Live fully,

Everything is already okay.

LONG PAUSE…

If anything still lingers,

Within the space in your mind.

If thoughts keep swirling around.

Imagine them floating,

Far up into the sky,

Rest deeply in the space that is found.

PAUSE…

Breathe deeply,

Breathe fully,

Let the night hug you tight.

Live deeply,

Live fully,

You are a precious light.

PAUSE…

Sweet Dreams, Beautiful

A Sleep Meditation for a Broken Heart

Tonight’s sleep meditation will help you find rest when you have a broken heart.

I know your heart hurts, my love.

That it feels bruised with sadness.

So bring your broken heart to your bed with you tonight, 

And let your tears softly carry you into deep sleep.

So Let’s Begin…

A SLEEP MEDITATION FOR A BROKEN HEART MEDITATION SCRIPT

Gently place your hand on your heart,

Feeling the warmth of your skin,

And the thumping of your heart against your hand.

PAUSE…

Feel it all, beautiful.

The heaviness,

The sadness,

The deep pangs of your broken heart.

It’s okay to feel it all here,

In the swirling streams of tears.

PAUSE…

Let each breath out release more of the emotions,

And lay you deeper into the comforting arms of rest.

Breathe…

PAUSE…

Imagine yourself lying back into a gentle river,

The water warm and welcoming.

Feel yourself floating,

Weightless,

Surrendering your body to the movement of the water.

PAUSE…

Feeling your arms spread and relax,

Your legs open,

Your body soft.

Let the water touch your forehead,

Whispering that everything is going to be okay.

Bring your tears here tonight, she says,

And let their pain fall into me,

Mixing into the colors and depths of my waters.

LONG PAUSE…

You’re allowed to feel it all here, my love,

So open your heart to the night,

And reveal to her all of what’s inside.

PAUSE…

She will not judge you,

She will not diminish you,

She will not suppress you.

She will just love you,

Accept you,

And invite you to open your broken heart to her.

So float in the comfort of the warm water,

And open yourself to the night.

LONG PAUSE…

Healing will come,

It will fill all the empty part,

It will mend all the brokenness,

It will turn the pain into strength and wisdom.

PAUSE…

But for now, let yourself float in the pool of your broken heart,

For there is beauty in the breakdown,

Catharsis in the tears.

Breathe,

And float.

LONG PAUSE…

Sweet Dreams, Beautiful

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