So Let’s Begin…
SPECIAL FOR WORLD SUICIDE DAY: SLEEP MEDITATION FOR SUICIDAL THOUGHTS: A COMPASSIONATE ANCHOR MEDITATION SCRIPT
September is National Suicide Prevention Month and today is World Suicide Day…it’s a time to remember the lives lost to suicide, acknowledge the millions more who have experienced suicidal thoughts, and the many individuals, families and communities that have been impacted by suicide.
It is really important to me to provide some meditations for those who might need them, so I asked my good friend, who has been personally impacted by suicide, to write tonight’s meditation. If you or someone you know could use it, please listen and share.
If you feel you need someone to talk with right now, you are not alone. In the U.S., you can call or text 988, the Suicide and Crisis Lifeline. If you’re elsewhere, please look online for a local crisis number, or text HOME to 741741 (Crisis Text Line).
I love you…
Come here, for a moment, to a place of safety inside yourself.
Lie down, eyes closed, and take a slow, full breath in…
and let it go with a sigh.
PAUSE…
Notice the weight of your body against the bed—
how the mattress supports you exactly where you are.
Feel your heels, your calves, your thighs,
melting into softness.
PAUSE…
Let your pelvis settle.
Let your belly become soft—
like a quiet pond at dawn.
PAUSE…
Invite your chest to open,
your ribcage expanding easily on each inhale,
releasing on each exhale.
LONG PAUSE…
Now, soften your shoulders—
unclench your jaw—
so your entire face can relax…
your forehead smoothing…
your eyes heavy.
PAUSE…
As your body drifts deeper,
bring your awareness to your breath—
the gentle rise in your belly…
the gentle fall.
PAUSE…
Breathe here for a moment—
allowing your mind to slow along with your body.
LONG PAUSE…
You may be carrying thoughts right now
that feel overwhelming…
thoughts that whisper you’re not safe,
or not worthy of rest…
or even not worthy of living.
PAUSE…
Those thoughts can be loud…
they can feel like crashing waves…
but here, in this space,
you are invited to find a point of stillness—
a compassionate anchor.
PAUSE…
Imagine a small boat on a vast, dark ocean.
You are that boat—steady, afloat, held by water.
LONG PAUSE…
Your anchor is a gentle lantern of kindness,
glowing softly beneath your hull.
PAUSE…
As thoughts rise—like stormy tides—
this lantern’s light remains constant,
a warm beacon in the depths.
LONG PAUSE…
With each inhale,
picture the light growing a little brighter…
and with each exhale,
feel it steady you…
keep you safe.
PAUSE…
You do not have to fight the waves—
you do not have to sink beneath them.
You can simply rest in this boat,
held by the water…
held by the light…
held by your own willingness to be kind to yourself.
LONG LONG LONG PAUSE…
If the thought that you want to disappear arises,
acknowledge it without judgment.
You might say to it:
“I see you. I’m here.”
LONG LONG PAUSE…
Then return your focus to the lantern—
that gentle, unwavering glow.
PAUSE…
Feel its warmth spread through your chest…
your belly…
all the way to your hips and thighs.
PAUSE…
Each breath fans its light…
and each breath carries compassion
to every corner of your being.
LONG PAUSE…
Your body grows heavier…
your eyelids sink…
the tension in your mind softens as you rest.
PAUSE…
Know that you deserve kindness—
that you deserve to be here,
to rest, to heal, to dream.
PAUSE…
Allow yourself to drift—
like the boat in the quiet sea—
anchored by love…
anchored by presence…
anchored by the simple act of breathing.
LONG PAUSE…
You can let go of the weight of the world tonight.
You only need this moment—
this breath—
this gentle light guiding you into sleep.
PAUSE…
Let the waves of thought recede.
Let the lantern’s glow cradle you.
Let yourself find rest.
PAUSE…
May this compassionate anchor hold you
until you awaken with dawn’s soft light—
renewed, safe, and cherished.
PAUSE…
Sweet Dreams, Beautiful
