Welcome to your sleep sanctuary,
I'm so glad you're here.
No matter what your mind may be whispering about who you are,
You deserve rest.
Tonight's practice is about softening the inner critic and letting something deeper take the lead.
As you listen,
You'll be surrounded by music tuned to 432 hertz,
A frequency known for its gentle,
Grounding presence.
This tone isn't just sound,
It's medicine,
It speaks to your nervous system in the language of safety,
Reminding your heart of what it already knows.
You are enough.
The subtle vibration of 432 hertz supports your healing,
Not by pushing anything away,
But by offering something kinder to lean into.
Together,
We'll invite the critical voice to rest.
Not silenced,
But soothed.
Not erased,
But rebalanced.
This kind of inner work has quiet power.
It helps reduce nighttime rumination,
Lowers stress hormones,
And increases self-compassion,
Which naturally prepares the body for deep healing sleep.
And even more than that,
It begins to rewire your inner world to feel safer,
Softer,
And more loving.
Not just at night,
But always.
Let's begin with the breath.
Take a soft inhale through your nose,
And a long,
Slow exhale out the mouth.
And again,
In through the nose,
And out through the mouth.
One more time,
In through the nose,
And out through the mouth.
Now,
Letting your breath find its own rhythm.
You don't need to control anything.
You're simply here to listen to the breath,
To the music,
To yourself.
Notice the quality of your inner voice tonight.
Is it quiet?
Busy?
A little harsh?
If you sense judgment or pressure rising,
You don't need to push it away.
Just meet it with curiosity,
As if it's a well-meaning part of you,
Doing its best to protect you in the only way it knows how.
You might say,
I see you.
Thank you for trying so hard to help.
You've been carrying a lot.
What do you say we rest now?
Even protectors need rest sometimes.
Now,
Imagine a gentler voice emerging,
Like a loving inner caretaker or a wise older sibling.
This voice doesn't demand.
It doesn't correct.
It just stays close,
Warm,
Quiet,
Kind.
Let it speak to you now.
You are doing your best.
You've carried so much today.
You deserve rest.
You don't have to prove anything tonight.
You are already enough.
Let these words settle into your body.
Feel them softening the edges inside you,
And allowing these words to wash over you,
Feeling the truth of them.
I am learning to speak to myself with love.
I forgive myself for being human and having shortcomings.
My inner critic is allowed to soften.
I do not have to earn rest.
I am already enough.
My body and mind deserve peace.
I am gentle with myself tonight.
Now we'll close with a soft breath descent,
A gentle slide into stillness guided by sound.
Imagine a warm,
Golden light in your chest,
A soft lantern glowing with every inhale,
Spilling light through your body with every exhale.
Inhale,
Light fills your heart.
Exhale,
Warmth flows through your limbs.
Soften the voice within.
There is no judgment here.
Seven,
Only stillness.
Six,
Only kindness.
You are so loved.
Four,
So safe.
Three,
So whole.
Two,
The last bits of tension melt away,
Ready for rest.
Now letting the music hold you.
Let it cradle your mind and body in the deep,
Soothing pulse of 432 hertz.
There is nothing more to do.
Just rest here.
Let the sound do what words cannot.
Let the sound do what words cannot.
