Feels Like Home: Guided Sleep Meditation & Body Scan

Welcome to your sanctuary for healing and sleep.

Tonight's guided meditation will help create a sense of deep belonging and feeling safe.

You are listening to Feels Like Home.

In this practice,

You will learn to feel at home in your body and visualize a haven just for you.

A place where you will always feel at home.

Get cozy and wrap yourself comfortably in your security blanket,

Because tonight is all about conjuring warm,

Inviting imagery.

It's time to dream away.

Welcome to Michelle's Meditation Sanctuary.

I am Michelle and as you listen,

Think of me as your nightly cheerleader and dear friend,

While no one can ever completely know what you are experiencing.

I offer you compassion and the hope that you will enjoy this time of rest that you deserve.

I am no stranger to feeling out of sorts or out of place,

But I know that feeling safe within our bodies and regulating our nervous systems makes everything easier.

And so does sleep.

As we proceed,

You may enjoy a series of deep breaths,

Followed by a body scan,

And lastly a visualization to help you feel at home.

In this sanctuary,

I hope you always feel welcome and free to love and embrace all aspects of yourself and know that you belong.

Tonight we will do all we can to elevate your bedtime experience and harness your imagination so that you may feel at home wherever you go.

You know yourself and your needs better than anyone.

Keep this in mind as we proceed.

If there is anything that doesn't resonate with you,

Then let it go.

Craft your experience to your mood right now.

It is always changing,

And no moment is ever the same.

At times,

Should sleep become too much to resist,

You may focus on the silent pauses between words or abandon my voice completely.

The words of this practice will still soothe your subconscious mind and lead you to a comforting dreamscape.

Bedtime is a sacred time where you may step away from the chaos of the outside world.

Your eyes close like shutters on the world so you may explore your quiet inner sanctuary.

Take pride in having this exclusive place that is all yours,

Always.

This is the home that feels like home,

No matter what takes place around you.

If any unwanted thoughts come up,

Distracting you from your mission to finding peace,

Imagine swatting them away playfully,

Like a cat batting at a toy.

They need not be given power over you,

Because you are the one in charge.

And if they persist more,

Some flurries of concern have a way of returning.

Then you may place your hand on your heart and say to yourself,

I choose peace at home.

And that home may be wherever you go.

So give it a try,

Just this once.

With your hand on your heart,

Say to yourself,

I choose peace at home.

And with this intention,

Revel in the warm waves of comfort that originate in your heart center.

They transport all undesired feelings,

Words,

And thoughts away as they undulate out of your body,

Disappearing and floating to a place where everything may go when it is no longer needed.

Relaxation and peace become your allies.

They lead an army of compassion and manifest self-protective tools that keep you centered.

Without pressure,

Rules,

Or judgment,

You are the architect and designer for your home.

And in this home,

Take a moment to be mindful of any tension within your muscles and nerves.

Allow your awareness to trace those threads of tension,

Gently coaxing them to unravel.

Picture these knots transforming,

Taking on the ease and simplicity of delicate waves rolling up against the shore.

Let these tranquilizing waves of peace slip between the fibers of your muscles,

Soothing them as they become loose and soft.

Your breath plays a vital role in this release.

Feel free to engage in an audible sigh,

Letting your voice give power to this release.

As you exhale,

Sense everything within you let go.

Sense your eyelids becoming heavier,

Gently embracing your tired eyes.

Allow a sense of awe to wash over you.

This deep sigh relaxes your entire being.

With all the air released,

Whenever you feel ready to begin again,

Inhale through your nose slowly,

As if sipping a pleasant tonic.

Feel your belly rise,

Your diaphragm expanding,

And your lungs filling up effortlessly as you take up all the space you deserve and desire.

Not pushing,

Not stressing,

Simply enjoying an easy intake of the life-giving oxygen around you.

Part your lips and let out a yawn,

A sigh,

Or both.

Every cell in your body welcomes the permission to stand down when met with the comforts of feeling at home.

Ride the waves of sleepiness,

Much like the soothing sound waves of my voice,

Guiding you deeper into relaxation.

As you inhale again,

A sensation infuses your being with a knowing that everything is okay.

A softness,

A lightness in being,

Permeates every corner and nook of your body,

Of your sanctuary.

As you exhale in a sigh,

You feel yourself contracting,

Drawing small and vulnerable in a way that always feels safe when you feel at home.

Slowly sink deeper into your bed,

Expressing gratitude for its unwavering support.

Let your breath return to the natural sleepy rhythm that comes at the end of the day,

A day you have let go of.

Turn your gaze even more inward as we embark on a body scan.

As you investigate and bring a message of peace to each part of your body,

Let your creative mind imagine that it is a room in a majestic home.

Feel free to add as many details as you like.

As you dive into this task,

Starting with your head,

Its crown,

Your forehead and temples,

Your eyes and cheeks,

Your mouth and jaw,

Envision the space as a quiet library,

A sanctuary of knowledge and tranquility.

Picture shelves filled with books,

Each representing a different aspect of your wisdom and experiences.

Feel the serenity of this space as you gently breathe in and out.

This part of your body helps create the lens through which you take in the world.

Move down to your throat and chest,

A cozy kitchen where your soul congregates to share stories and find comfort.

Unwarm gatherings,

Shared meals and experiences,

And the nurturing energy of this communal space.

Allow your breath to infuse warmth into this cozy kitchen,

Fostering a sense of connection and well-being.

Feel the release and relaxation that comes from these warm,

Loving moments.

Now shift your attention to your neck and spine,

A quiet stairwell leading to your bedroom,

Your inner refuge,

And place to be your most authentic self.

Consider each vertebra as a step to a place where you dream as you slip into introspection.

Continue to breathe in and out in the home of your body as you descend the steps.

Or other parts of your being that can benefit from release.

Sense the quietude and peace enveloping you,

Guiding you to your personal haven.

Focus your attention on your heart center and chest,

Envisioning it as the warm and inviting main living room of your inner home.

Consider a hearth at the center,

Radiating a comforting glow,

Symbolizing the love and compassion residing within you.

Feel the walls adorned with cherished memories,

The air infused with the warmth of genuine connections.

As you breathe deeply into this space,

Sense the expansion of your heart,

Embracing a sense of openness and acceptance.

Allow the energy of this living room to permeate your chest,

Softening any barriers and fostering a sense of emotional ease.

Now shift your awareness to your abdomen,

An essential part of the main living room,

The core of your being.

Consider a spacious area where the energy of creativity and intuition flows freely.

Imagine plush inviting furniture that supports your endeavors and sacred moments for dreaming.

As you breathe into your abdomen,

Feel a gentle stirring of vitality and potential.

This central living space in your inner home is a hub for your life force,

Connecting you to the depth of your instincts and inner wisdom.

Embrace the harmonious balance between your heart and abdomen,

Creating a unified and welcoming space within you.

It feels like home,

A loving place where you invite those in who honor your commitment to tranquility and serenity.

Now continue to explore your body,

Scanning your pelvis and hips,

Your thighs,

Knees,

And calves.

They represent a dreamy bedroom where rest beckons,

And a plush mattress invites you to sink into tranquility.

Envision soft inviting linens and let the comfort of this space embrace you.

Feel the gentle release of any tension as you surrender to the serenity of your inner home.

It is as lux and soft as you need it to be.

Continue to breathe and explore each room within,

Relishing the peace and comfort that radiate throughout your entire being.

As you rest in this internal sanctuary,

Remember that you are the master of your mind and tranquility is always just a conscious breath away.

From the crown of your head to the soles of your feet,

Feel the warm,

Ambient glow of a cozy home enveloping you.

Your physical body is your home.

Let the energy of this moment accompany you as you get more and more relaxed.

Your breath assumes the rhythm of someone luxuriating in a sense of bone-deep peace and contentment.

Feel your mind opening,

Welcoming the first imagery conjured by my words as you go back in time.

Travel to the first moment that comes to mind when you felt at home.

This could be a home you visited or lived in.

It could be a fictional place you dreamed about or watched on TV,

In a film,

Or read about in a book.

It could be a place that belonged to someone close to you.

It could be a combination of places that you carry with you,

Though not always actively in the front of your mind.

They interweave within your being,

The patchwork quilt of memories that represent you.

Visualize yourself transported back,

Slipping through time,

Going deeper and deeper back to this primary place.

Explore the details of this special home.

Allow yourself to fantasize and enhance aspects that soothe you.

Notice the lighting,

The way the air feels on your skin.

Recognize how your heart rate slows and comes into your body with a sense that you are where you want to be.

Take in a deep,

Transformative breath through your nose to take in a specific aroma that reminds you of home.

You need not delve deep into the recesses of your mind.

Your olfactory system is a remarkable vehicle for memories.

You conjure every warm,

Soothing aspect with ease as you continue to luxuriate in the sensations of comfort,

Memories,

And images as they come to life.

You feel confident in this place.

Feeling at home helps you to be every expression of yourself.

It enables you to feel deep love for who you are,

Safe to blossom and grow.

Notice where in your body you feel the energy flow,

Tracing where it helps you to self-soothe and imagine better.

Perhaps there are other souls with you,

Beloved people or pets who enhanced your sense of safety.

Maybe there are characters you looked up to or found inspiration from.

Notice the knickknacks or decorations that you may have not thought about in some time.

In this calm,

Easy-going state,

You seamlessly drift from one memory to the next.

Enjoy each moment,

Lingering on anything that makes you feel more connected.

As you connect to these sensations,

You are going deeper into the parts of yourself that are capable of feeling secure and content.

Pay attention to what you are wearing and how these garments make you feel at home as well.

Perhaps there is a blanket,

A stuffed animal,

Or some soft,

Plush object that you recall nuzzling with and falling asleep.

Allow yourself to get back to that place of sleepiness as these tranquil waves flow over you,

Bringing you deeper into a state of ease than you ever thought could be possible.

Continue going down,

Down,

Down into the center of your mind that holds these images and ideas of home.

Allow them to inform you of the home you now desire.

Maya Angelou once expressed,

The ache for home lives in all of us,

The safe place where we can go as we are and not be questioned.

And now it is time for you to reimagine this home.

Embrace all the details that this may involve as you welcome everything that fills your needs right now.

Create this home without bounds or mental limitations.

Envision yourself at the threshold of this sanctuary,

A unique haven where you make the rules and set the tone.

You craft the experiences that come in this space,

With all-encompassing warmth and understanding.

Enter the entrance,

A portal beckoning you with an invitation that feels both familiar and comforting,

Yet at the same time,

It feels slightly different,

Like an upgrade to the ever-evolving sense of home you carry.

Step through and immerse yourself in this sacred space,

Where the air is infused with an overwhelming sense of acceptance,

The floor beneath your feet is solid and reassuring,

Grounding you in the present moment.

You could do anything that feeds your soul in this space and not feel judged by yourself or imposed on by expectations of others.

Take in the colors,

Textures,

And elements surrounding you,

Harmonizing to create an environment that is uniquely yours,

Resonating with peace and authenticity.

Feel empowered by strength that rises through your feet and travels up your spine as you stand tall.

Deep beneath this strength,

You feel relaxed,

Led by the undeniable sense that you are okay,

That everything is going to be okay.

The energy of this home wraps around you like the warmest hug you've ever received.

As you wander through this sanctuary,

You attune yourself to the subtle details that evoke the feeling of home.

Not just any home,

Your home.

Your sweet,

Comforting home.

The home that you have always been worthy of and deserve.

As you explore,

Your mind is a paintbrush that fills the walls of the entry with mementos,

Colors and artwork that elevate your mood.

Furnishings appear in the main room,

A place where you yearn to spend most of your time relaxing and enjoying the space that is yours.

Comforting scents fill the air,

These aromas deepen your peace.

You yawn,

Feeling unguarded and a bit sleepy.

Soft,

Familiar sounds of a home that knows you well speak to the depths of your soul.

Your energy vibrates within these walls,

Leaving a touch of your essence in each room.

You walk down the hallway in alignment with your truest self.

It leads you to your bedroom,

Where you welcome the rest you now desire.

Feeling a headiness and tiredness take hold.

You recognize you are suddenly wearing the most comfortable clothes for sleeping.

As you settle into the bed,

Feel the gentle support of the mattress cradling you,

A refuge where you feel completely unguarded and are free to drift to sleep.

As you sink your head into the pillow,

And deeply inhale the soothing scents of your room,

Maya Angelou's words echo in your mind like a faint whisper.

The ache for home is but a distant memory,

As in this serene retreat,

You have arrived at the home meant for you.

You are wholly embraced and unconditionally accepted.

You close your eyes,

Capturing every loving feeling beneath a soft yet heavy blanket that anchors you in comfort.

It is a protective layer,

Shielding you from the outside world.

As you succumb to sleep,

You save an image of yourself in this room.

In the place that feels like home,

To return to whenever you desire.

Connect with this tranquil refuge for as long as you need,

Absorbing its nurturing energy.

You can always revisit this sacred place within your heart whenever you seek solace and acceptance.

It is here for you so long as you need it.

And when you are ready,

You may surrender to the soothing waves of sleep that now take hold,

Drifting,

Floating,

Wandering through the sacred portal to the land of dreams.

Understanding there is no place like home.

You carry this home with you wherever you roam,

But for now,

You simply drift to slumber.

Finding peace.

Finding serenity.

Finding home.

Finding sleep.

It's time to dream away.