Come along for a sleepy journey to a place where all is quiet in this guided meditation.
Allow the sweet silence you discover in a pristine field of snow on a winter night to help you find silence within.
You deserve to snuggle up and draw inward,
Finding the deepest comfort in the sanctuary of your mind before you drift asleep.
It's time to dream away.
Welcome to Michelle's Meditation Sanctuary.
I'm Michelle and I hope that as you listen,
You think of me as your dear friend and advocate for peace.
I understand how challenging it can be when your mind becomes restless and it's hard to embrace stillness.
Trust that you have come to the right place and you are empowered to personalize this experience as it unfolds.
Feel a sense of freedom so your imagination may come to life.
Serving you with soothing and dreamy imagery that helps shift your focus towards calming thoughts as you approach the bridge to sleep.
You've entered a sanctuary that is free of rules and you may choose what's best for you as only you know how to do.
I am just here to help ease you along,
Settle into the knowledge that you get to inhabit your own inner stillness whenever you like.
Once you envision this place within,
No one may access it but you.
It's a sacred haven where you may rest,
Recover,
And reimagine.
It's a truly magical space,
Open and vast,
Yet homey and comforting.
In tonight's visualization,
You may draw upon the pure silence of a snow-covered world to craft a place that is entirely and profoundly quiet.
Abandon expectations and surrender to the flow of each breath,
Of each word,
And each moment.
At any point,
You may let go of my voice and drift into your sleepscape.
As you settle,
Get as comfortable as you can and take your time.
Find physical stillness when everything feels supported and tended to.
It's okay for feelings of restlessness or discomfort to surface.
When we try to resist something,
It often persists.
I encourage you to acknowledge any feeling or intrusive thought that surfaces.
Maybe investigate it like you would a lacy snowflake captured in the moonlight.
And after you give it the little attention it's trying to demand,
You may release it into the night.
Allow it to drift on the breeze of your breath,
Deepening your sense of empowerment and serenity.
Should your mind wander from this feeling of calm,
You may say to yourself,
All is quiet.
These words bring you back to the present moment,
To the deep stillness you are seeking.
Whenever you hear or repeat these words,
Your nervous system settles and your body relaxes.
Give it a go and see how you feel.
All is quiet.
Now feel the heavy support of whatever it is you lie upon.
Notice the weight of your body,
The gentle pull of gravity,
As all of you is being completely supported.
You no longer need to hold yourself up.
Enjoy this break you've earned.
Allow your breath to become slow and deep,
As you welcome the breath of perfect rest.
Let's use a series of sensory breaths,
Drawing on the beautiful stillness of the snowy scene to help regulate your nervous system and find a little clarity.
In your mind's eye,
You are standing in the middle of a vast,
Frozen field.
The air is crystal clear,
Sharp and clean.
There is a faint invigorating scent of fresh snow.
A smell that signals purity and profound silence.
Without a sigh,
Clearing the air to make room for openness and stillness.
Inhale deeply and slowly,
Drawing in that invigorating,
Crystal clear air.
Feel it expand your chest,
Clean and cool,
Tinged with the scent of fresh snow.
Hold it for just a moment,
And as you exhale,
Release all your lingering concerns and surface restlessness in a visible,
Silvery white cloud of condensation.
Watch this cloud drift away into the cold,
Silent air,
Dissolving instantly into the vast,
Dark sky.
Let go completely.
Inhale again,
Slowly and smoothly,
Inviting the feeling of pristine clarity into your being.
With this deep breath,
You welcome the peace of the still,
Quiet night.
As you reach the peak of your inhalation,
Feel a slight widening in your throat and jaw.
Perhaps allowing a soft,
Natural yawn to unfold.
And then,
Let go with a long,
Quiet sigh.
Releasing any resistance to deep rest,
Watch the silvery cloud of your exhale fade away.
Inhale one final,
Intentional breath,
Noticing how the cold air feels like liquid stillness flowing into every cell.
It perfectly warms in your nose.
At the top of this breath,
Allow your head and neck to be utterly quiet and still,
And then sigh it all away,
Surrendering completely to the moment.
Feel your muscles melting slightly as you whisper,
All is well.
Feel your breath take on the delicate rhythm of a sleepy,
Relaxed dreamer with a healing imagination.
Your conscious mind no longer needs to be concerned with your breath as your body takes over from here.
Sense your mind drifting,
Open to the idea that there is a special place inside of you,
An inner sanctuary that has always been waiting.
This is a place of absolute and unconditional quiet.
It's called The Deep.
It is a place that is only accessible to you.
It is perfect,
Exactly as you need it to be.
And it is safe from all intrusion.
It's even safe from any disruptions or resistance that you may sometimes create,
As it's hard to let go of old patterns and thought processes.
But tonight you'll find it's getting easier,
A little bit at a time.
And all those little bits add up to such profound adjustments that bring peace and stillness.
And as you access this deep,
Quiet within,
Only you know how to enter.
You are fully empowered to make this decision,
Creating a quiet entry that brings a sense of hope and ease.
You can even feel your lips softening into a spontaneous smile as you approach the entry to the deep,
Quiet.
Perhaps you see a gentle,
Illuminated path leading away from the bed and into a moonlit field.
The soft light reflects off the deep snow,
Creating a pearly,
Prismatic glow where light hits the tiny ice crystals.
Take the time to explore and prepare.
Feel the smell of that fresh,
Clean air,
The feeling of the deep silence on your skin,
The ease of your breath,
And the gentle,
Blissful anticipation that builds as you approach.
This is your gateway.
There is no rush to get there,
And you enjoy each step.
Each step hovering above the ground with a sense of lightness before each foot lands with a sense of grounding and support.
Simply enjoy the smallest of details that all work together to remind you of this precious thought once more.
All is quiet.
Step through the portal to peace now.
A deep navy blue expands with swirling squalls of white formed by stars or snow.
Feel the inviting tug at your heart center,
The sudden ease in your facial muscles.
As you enter your inner,
Deep,
Quiet.
Simply allow this space to form around you.
You don't have to strain or force an image.
Just let your mind be the guide,
Showing you exactly what absolute stillness feels like.
You draw on all the peace you have ever known.
All the quiet comfort you have ever received.
All the possibilities you hold.
Filed away in the library of serenity in your mind.
Throughout the span of your life,
You have been subconsciously collecting mementos,
Images,
Ideas,
And dreams of what deep peace and quietude look like to you.
Some of these things may not have happened at all,
But maybe your mind still conjured them through storytelling,
Daydreams,
Hopes,
Or silent getaways.
And when you allow your imagination to flesh out the details of these beautiful escapes,
They start to feel so very real in your body.
You sense the shift within,
The bubbling warmth of comfort and safety,
And perhaps even a quiet glee that you get to be in your cozy spot.
Feeling the sense of belonging radiating throughout your skin,
Going deeper into your nerves and muscles,
Finding its way to your core.
And as you enter the deep quiet,
You find that the world beyond is an endless,
Silent expanse of snow.
You are standing in the middle of the field,
A place of utter peace.
The snow covers everything in a perfect crystalline frosting.
It is incredibly deep,
Unbroken,
And it shimmers with a prismatic,
Pearly moonlight.
And as the moon and dark sky scatter it into every known shade of blue and silver,
And yet,
Despite the cold of winter,
You feel utterly and profoundly warm and toasty throughout.
The external world has a refreshing chill that you can tap into when you like,
But mainly you experience a warmth from deep,
Inner stillness.
This warmth wraps around you like an invisible,
Insulating blanket of peace.
You are secure and supported here,
In this vast,
Quiet space.
This warmth is brought to life by the feelings and details you have been collecting.
The exquisite quietude,
The soft,
Clean scent of the air.
And the absolute knowledge that you are secure here.
Gazing up at the sky,
Feel the vastness of the quiet night.
The atmosphere here is limitless,
Holding no ceiling for your thoughts.
Yet the silence itself prevents them from racing.
All is quiet.
And notice the deep,
Calming blue of the infinite sky,
Allowing its depth to pull your gaze further into rest.
The sheer immensity of the space around you dwarfs any lingering concern.
It brings a sense of awe,
As every worry is seemingly small and insignificant against this tranquil canvas.
You are able to truly sense the deep,
Quiet.
The snow completely absorbs all sound,
Softening the world to a state of absolute calm.
Any distant sounds,
And gently muted by the silence,
Allow yourself to breathe in the immensity of this peace.
And even as you breathe,
The world stays so silent.
It's a quiet so profound,
You can physically feel the difference in your ears.
The silence is its own lullaby.
And in your solitude,
You feel your power to transform your life,
Your experiences,
Your dreamscape.
As you stand still,
Taking in the profound silence,
You notice a subtle,
Warm reflection on the snow a short distance away.
It is an orange-gold light,
Beckoning you with its warm,
Saturated hues.
Follow this gentle light.
You find that it spills from a window of a small,
Perfect refuge,
Built entirely for you.
A haven of your own design.
It stands alone in the field,
A beacon of warmth amidst the limitless quiet.
You notice the design.
Everything is perfectly tailored to fit your preferences and style.
A sanctuary in the quiet.
You follow the light and step inside,
To be immediately enveloped in the warmth of a gentle,
Crackling fire.
This is where you can truly rest.
You move toward the fire and find your perfect spot.
A tub of fluffy rug,
A plush,
Cozy bed,
Or a deep,
Velvety sofa.
Snuggle in,
Pulling a thick,
Soft blanket around your shoulders.
Feeling the deep support beneath you.
You are now supremely warm and utterly protected.
Gazing out at the silent,
Falling snow.
And the deep gradient from blue to black in the sky.
Notice how a soft blanket can soothe and protect you from everything.
You get lost in the coziness.
As sleepy waves arrive,
Making your eyes become heavy and tired.
They draw you inward as you scan your body.
Notice how your physical form aligns with the quiet you have found outside.
Feel the heavy support of your chosen place for respite beneath you.
Notice the weight of your head resting softly.
Allow your entire scalp to relax.
Let the tiny muscles around your eyes soften,
Trusting the darkness and the quiet.
Let your jaw unclench,
Allowing the peaceful silence to settle deep within your face.
Allow your shoulders to sink deeply into comfort and rest.
Feel the muscles in your neck softening.
Imagine the tension there dissolving into the warm air.
Becoming as formless and quiet as the gentle crackle of the fire behind you.
Notice the long line of your spine.
With every breath,
Your back releases its hold,
Resting more fully.
Each vertebra settling into the deep,
Soft support beneath you.
Allow yourself to surrender its entire weight.
Allow yourself to sink just a little deeper into the blanket and the cushion.
The profound quiet of the field moves down your arms,
Through your elbows,
Wrist,
And into your hands and fingertips.
Your hands,
Which have been so busy all day,
Are now utterly passive,
Utterly still.
Now go a little deeper.
Shift your focus beneath the skin.
Imagine your nervous system settling down from any lingering state of high alert.
Visualize the gentle,
Continuous snowfall outside the window.
As each snowflake lands silently on the ground,
Imagine a tiny,
Corresponding nerve fiber in your body settling down,
Letting go.
Finding its perfect stillness.
Imagine a fine,
Cooling mist of peace settling over your brow,
Your temples,
And your jaw.
With every snowflake that lands,
Tension dissipates.
Let this wave of quiet move through your neck and into your shoulders.
The thick blanket of snow is holding the landscape outside.
The inner stillness is holding you.
Trust the support.
The stillness moves into your hips and legs,
Heavy and still.
Feel the deep support beneath the largest parts of your body.
Sinking just a little deeper with every breath.
And finally,
Bring your awareness to your feet and toes.
Completely passive and at rest.
Every visible and invisible part of you is secure and held.
Quieted by the warmth of your inner peace and the deep silence of the snow.
And gazing out at the vastness of the landscape,
You once more feel a profound sense of awe.
The deep,
Calming blue of the midnight sky pulls you further into rest.
Let this perfect light manifest here,
Setting the tone for feeling your best and most at home.
You are completely enveloped in the feelings you have created.
This is your deepest home.
And it's all yours to enjoy.
It's always with you,
No matter where you may go,
Or what may change around you.
Take a long,
Slow breath now,
Breathing in the essence of your deep quiet.
Allow that feeling,
The core feeling of stillness,
To leave the picture of the sanctuary.
As it settles deep inside your body,
This energy of stillness.
This knowledge of being cared for is always here,
Always within you.
With every slow exhale,
You find release.
And say once more,
It becomes your lullaby.
And outside the window,
The snow is falling so thickly now that you cannot see the fields,
You cannot see the sky,
You cannot see the edges of the world.
Everything is now a continuous,
Clean,
Unbroken white.
This is the clean slate.
The falling snow represents the gentle erasure of all the things that have cluttered and looped in your mind.
Each pearly white flake that descends is wiping the slate clean.
Visualize the snow washing your mind with quiet.
It's bathed in this soft white light of stillness.
Tonight offers a chance to begin again.
The past is quieted,
Absorbed by the snow.
The future is unwritten,
The clean white canvas.
There is only this perfect,
Quiet,
Still moment.
The waves of sleep come in more intently,
Ushering you to slumber.
The beautiful,
Sparkling images of the snow soften and blur.
It's safe to rest now.
It's safe to simply exist in the quiet.
As you drift into a state between waking and sleeping,
Approach the dreamy edges where consciousness and sleep blur.
Comfortable,
Peaceful.
Every breath is easy.
Every moment is quiet.
Every part of you is being cared for.
All is quiet.
Sleep washes over you,
And the world waits patiently until you are ready.
Finding stillness,
Finding all is quiet.
