Before we begin.
.
.
Please make sure you're somewhere safe where you can fully relax not driving.
Not operating machinery.
Just free to let your whole system rest.
I'm Chibs O'Carrickay.
And welcome to this deep sleep meditation for emotional release.
It's designed to help you drift into a very strong dream.
Very restful sleep.
And as you sleep.
It will help you gently let go of the emotional weight you've been carrying.
By the end of this meditation.
If you haven't already drifted off.
You'll be more than ready to fall into a deep sleep.
Restorative sleep.
There's something you've been holding.
Maybe for a long time.
Something you haven't quite been able to let go of.
And that's okay.
You don't have to explain it.
Or justify it.
Or even understand it tonight.
That you are allowed to let it go now.
Not all at once.
And not by force.
Just a little at a time.
As you rest.
Tonight can be the night you've finally set some of it down.
And feel the quiet relief of letting go.
Over the next while.
Will move slowly and gently in the direction of rest.
Will soften the body.
And quiet the mind.
A little at a time.
And somewhere along the way.
You may notice that the emotional weight you came in with has quietly started to release.
There's nothing to concentrate on.
If your attention drifts.
All my words begin to blur.
That's exactly right.
You can think of each word as a small weight lifting away.
One after another.
Leaving you lighter each time.
And if you fall asleep before I'm finished.
Then you'll have done this perfectly.
So take a moment now.
To make yourself as comfortable as you can.
Adjusting the pillow.
Settling the blankets.
Turning down any light that's still on.
And if your alarm is set for the morning.
You can trust that it's set.
And then you can put it out of your mind.
There's nothing left to check.
Nothing left to manage.
Everything that needed doing today.
Is done.
For now.
Let's now begin to notice the surface beneath you.
Noticing the bed.
Holding all of your weight.
So that you don't have to.
Wherever the body meets the mattress.
You can allow it to be received there.
Fully supported.
Asking nothing of you.
The back of the head.
The shoulders the length of the spine.
The backs of the legs.
All simply resting.
Or simply hell.
You're safe here.
You're allowed to rest.
Just for now.
Just for these few hours.
Nothing more is being asked of you.
And if it feels right.
You might rest a hand.
Or two hands.
Gently over your heart.
Or low on the belly.
Feeling the light warmth.
The soft weight of your own hands.
Feeling the body rise and fall.
Beneath it.
A simple comfort.
That's always yours.
Whenever you need it.
And now.
Beginning to notice the breath.
Moving like a slow tide.
The breath coming in.
Gently.
Without any effort from you.
And the breath going out.
Carrying a little more of the day away with it.
You don't have to deepen the breath.
Or change it.
Just allowing each breath in.
And allowing each breath to leave.
A little slower than the one before.
And with every breath that goes out.
Something you've been holding can go with it.
A small release.
Nothing you have to choose.
Nothing you have to push.
Just the tides.
Doing what tides do.
And as the breath slows.
You may begin to notice a gentle warmth somewhere in the body.
Not hot.
Just warm enough to soften whatever it touches.
And with each breath.
That warmth can begin to spread.
Moving slowly.
Quietly.
Through one part of you.
And then the next.
Wherever it meets tension.
That tension can soften.
And ease.
It isn't asking anything of you.
It's simply arriving.
And suffering.
And releasing.
And moving on.
And as that warmth continues to move through you.
A comfortable heaviness can begin to settle in behind it.
The body growing softer.
And heavier.
Sinking just a little more into the bed with every breath.
This isn't a heaviness that traps you.
It's the heaviness of something finally allowed to come to rest.
Your only job now.
Is to keep resting here.
Let's bring a soft attention now.
To a few places where feeling tends to gather.
Starting with the jaw.
Allowing the jaw to loosen.
The teeth coming slightly apart.
The whole face growing soft and still.
Moving to the throat now.
So much can sit here,
Unspoken.
So allow the throat to soften.
To open.
To release.
And down into the chest.
This is where so much can be held allowing the chest to soften with each breath.
Any tightness there beginning to loosen.
And ease.
Down into the belly now.
Allowing the belly to be soft.
And round.
And free.
Allowing the breath to move the belly gently.
With nothing held in.
And nothing braced against.
And out along the arms now.
And into the hands.
Allowing the hands to uncurl.
The fingers softening.
Opening.
Whatever they've been gripping.
They can begin to put it down now.
And now that we've softened the body.
We come to the heart of this.
Somewhere inside you.
There's something you've been holding.
A feeling perhaps.
Or the memory of one.
Something you've carried so long.
You may have stopped noticing the weight of it.
You don't have to find it now.
You don't have to name it.
Or explain it.
Or understand where it came from.
You don't even have to know what it is.
You only have to do one thing.
And it's the gentlest thing of all.
You only have to allow it.
To be here.
And then.
.
.
To allow it to begin to move.
Because feelings aren't meant to be held forever.
Feelings are meant to rise.
And to be felt.
And to move through.
And then to leave.
And tonight.
In the safety of this rest.
You can finally allow that to happen.
You're allowed to let it go now.
Not by forcing it out.
And not by holding it in.
Just by softening.
And allowing.
And letting go a little at a time.
If something rises.
You can allow it to rise.
If tears come.
You can allow the tears.
They're part of the release.
And if nothing comes at all.
That's perfectly fine too.
Because some letting go.
Happens far beneath the surface.
Quietly.
While you sleep.
You're allowed to let it go now.
There's nothing to fix here.
Nothing to work out.
Only a slope.
Gentle.
Emotional release.
As you rest.
In the next few moments.
You can simply allow the numbers to come and go.
Like quiet signals.
Each number an invitation to hand a little more over.
And drift a little further into rest.
And now.
I invite you to imagine in front of you.
A soft staircase.
Leading gently downward into the deepest,
Most restful part of your sleep.
The staircase is warmly lit.
And completely safe.
And there's no hurry.
Will take it one slow step at a time.
With each step down.
You can hand over a little more of what you've been carrying.
Stepping down.
And softening.
9.
A little more of the weight.
Released.
8.
Sinking gently.
Deeper into rest.
Seven.
The body growing heavier.
And calmer.
6.
Everything quietening.
With each step down.
5.
Halfway down now.
And already so much lighter than when we began.
Four.
Allowing the last of the day.
To slip away behind you.
3.
Nothing left to hold.
Nothing left to carry.
Too.
So deeply relaxed now.
So wonderfully at ease.
One.
Arriving.
At the foot of the stairs.
And here.
In front of you.
Doorway.
Softly open.
With a warm,
Quiet light beyond it.
And as you step through.
You can let go completely.
You can release.
Completely.
You're allowed to let it go now.
All of it.
As you sink into the deep rest.
Waiting on the other side.
And now,
You can simply rest here.
Deeply.
And completely.
While you sleep tonight.
Your body and mind will keep doing this quiet work on their own.
Settling what was stirred up.
Softening what was held tight.
Releasing breath by breath a little more of what you've carried for so long.
You don't have to be awake for any of it.
You don't have to do a single thing.
The releasing happens all on its own.
The way healing always does.
Quietly.
In the dark.
While you rest and in the morning.
You may notice you feel a little lighter.
A little more spacious inside.
As though something you'd been holding.
Has loosened its grip.
Just enough.
You're allowed to let it go now.
And you can trust.
That even as you sleep,
It's already happening.
And from here if you ever need to wake up for any reason at all.
You will.
Easily.
Naturally.
Just as you always do.
But if there's nothing that needs you.
No reason to wait.
You can allow yourself to sink even more fully.
Into this deep.
Restorative sleep.
And from here.
.
.
You don't need to follow my voice any longer.
You can allow the words to begin to blur.
And soften.
And lose their edges.
They can become just a sound.
Among other sounds.
Drifting at the edge of your sleep.
Some words you'll hear.
And most you won't.
And it truly doesn't matter which.
Allowing my voice to fade further.
And further.
Into the background.
Until it's simply part of the quiet.
That's carrying you down.
Into sleep.
There's nowhere to be.
And nothing to do.
Only this.
Only rest.
And now.
These simple phrases can drift softly in the background.
You don't have to repeat them.
You don't have to remember them.
They can simply be there.
Quietly.
Steadily.
While you sleep.
I'm allowed to let it go.
I don't have to carry this any longer.
It's safe to feel what I feel.
Whatever I've been holding,
I can set it down.
My feelings are allowed to rise and allowed to leave.
I don't have to understand it to release it.
Letting go is safe for me.
My body knows how to release what it no longer needs.
I am held and I am safe.
Rest is doing its quiet work inside me.
With every breath,
I soften a little more.
I can release the day and everything in it.
There's nothing I need to fix tonight.
Sleep is healing me gently from the inside.
I wake feeling lighter and more at ease.
In the morning,
I carry a little less.
I'm allowed to let it go.
I don't have to carry this any longer.
It's safe to feel what I feel.
Whatever I've been holding,
I can set it down.
My feelings are allowed to rise and allowed to leave.
I don't have to understand it to release it.
Letting go is safe for me.
My body knows how to release what it no longer needs.
I am held and I am safe.
Rest is doing its quiet work inside me.
With every breath I soften a little more.
I can release the day and everything in it.
There's nothing I need to fix tonight.
Sleep is healing me gently from the inside.
I wake feeling lighter and more at ease.
In the morning,
I carry a little less.
I'm allowed to let it go.
I don't have to carry this any longer.
It's safe to feel what I feel.
Whatever I've been holding,
I can set it down.
My feelings are allowed to rise and allowed to leave.
I don't have to understand it to release it.
Letting go is safe for me.
My body knows how to release what it no longer needs.
I am held and I am safe.
Rest is doing its quiet work inside me.
With every breath I soften a little more.
I can release the day and everything in it.
There's nothing I need to fix tonight.
Sleep is healing me gently from the inside.
I wake feeling lighter and more at ease.
In the morning,
I carry a little less.
I'm allowed to let it go.
I don't have to carry this any longer.
It's safe to feel what I feel.
Whatever I've been holding,
I can set it down.
My feelings are allowed to rise and allowed to leave.
I don't have to understand it to release it.
Letting go is safe for me.
My body knows how to release what it no longer needs.
I am held and I am safe.
Rest is doing its quiet work inside me.
With every breath,
I soften a little more.
I can release the day and everything in it.
There's nothing I need to fix tonight.
Sleep is healing me gently from the inside.
I wake feeling lighter and more at ease.
In the morning,
I carry a little less.
I'm allowed to let it go.
I don't have to carry this any longer.
It's safe to feel what I feel.
Whatever I've been holding,
I can set it down.
My feelings are allowed to rise and allowed to leave.
I don't have to understand it to release it.
Letting go is safe for me.
My body knows how to release what it no longer needs.
I am held and I am safe.
Rest is doing its quiet work inside me.
With every breath I soften a little more.
I can release the day and everything in it.
There's nothing I need to fix tonight.
Sleep is healing me gently from the inside.
