Guided Sleep Meditation: Deep Healing Your Inner Sanctuary

You deserve to heal.

You deserve to connect with the deepest parts of yourself.

You deserve to look back on a life that fills you with gratitude,

Joy,

And peace.

So we embark on this meditation and journey back to you.

You are listening to deep healing and serenity in your inner sanctuary.

As the architect and creator in this guided meditation,

You will create a beautiful landscape within your inner sanctuary and imagine what the world within you looks and feels like.

As you visit each region of your body,

You will be welcomed by positive healing affirmations.

You may use this guided meditation for sleep or when you have set aside time to relax.

So get cozy,

Settle in a safe place,

And prepare to go deep within your inner sanctuary.

I would like to welcome you to Michelle's meditation sanctuary.

I am Michelle and as you listen,

Think of my voice as the voice of a dear and trusted friend.

I am here to help you be the friend to yourself that you have been to those you love.

So very often it is easier to be a loyal friend to someone else than it is to be that kind and gentle friend to yourself.

You deserve to receive that same level of love and care that you share with the world.

I am your advocate and here to gently remind you of the innate power to self-heal that has been with you all along.

Science has proven the many ways the body may heal itself.

Through neuroplasticity,

Your mind creates new neural pathways all the time to adapt,

Grow,

Persevere,

And heal.

You experienced self-healing early on in life with scrapes and tumbles as a child that healed in time.

Your memory banks are abundant and rich with first-hand healing experiences that offer reassurance that this is completely possible.

These memories are evidence that offers a treasure chest of hope.

Now imagine how powerful this healing may become when your conscious mind begins to focus on rehabilitation.

Your imagination is your greatest instrument in creating new neural pathways and connections.

Your imagination may foster your dreams and awaken the deepest part of you as you realize there are far more possibilities than you have explored.

The composer Wagner once said,

Imagination creates reality.

And your imagination is here to help you heal deeply and envision a life's path that you desire.

Oftentimes your body is aware of what you need long before your conscious mind recognizes it.

With the aid of your limbic system,

This wonderful vessel is equipped with sensors that go off and keep you informed.

And while it is quite common to feel the desire to suppress these symptoms and go about your day,

What if you tuned into them and gave your body the attention it seeks?

Close your eyes if they are not already closed.

Like shutters on windows,

Like drapes drawn shut,

Your focus turns within.

You are now away from the outside noise of the world.

You are in the sanctuary of your room and a special place for healing.

You are free to be every expression of yourself.

The only voice you let in is the one that is loving,

Kind,

And has empathy for all that is going on with you.

All other voices and opinions from the outside world are silenced.

In your inner world you choose what messages to nurture and grow.

Reclaim that power.

Feel it flow through your body with your life force.

Listen and notice how your inner voice grows louder throughout this practice.

That voice is tied to innate wisdom.

The voice of your higher self brings solutions and protection.

It is rooted in love.

It is a timeless guide that has been with you all along.

You are the only one who can change your patterns.

You are the only one who can navigate your life and understand it first hand.

Your opinion of yourself is the only one that matters.

And you deserve to give it all the kindness and power that you can.

As you tune into your body and the spectacular now,

Turn your attention to your breathing.

Open your mouth and let out a big sigh.

It can be exaggerated,

Exasperated,

Relaxed,

Carefree.

This is your sigh.

Take the kind of sigh that helps release anything and everything that weighs you down.

Let go of the things you no longer need.

When you have let it all out,

Take another sigh.

The second sigh is just for you.

It releases you from all the noise of the outside world and the voices and opinions of others.

The sigh cleanses and clears external vibrations so you may focus on your vitality.

Focus on your next intake of air.

Inhale slowly through your nose or pursed lips as if sipping through a straw.

As you inhale,

Think of these words,

I am ready.

Deep inhalation makes you feel light and free.

When your belly is full of air and you can inhale no more,

Exhale and sigh and let go.

Your exhale feels like you are blissfully riding down a slide,

Surrendering.

You think of the words to heal.

I am ready to heal.

Begin another breath.

I am ready.

And when you exhale,

Sigh on the words to heal.

I am ready to heal.

One more round at your pace,

I am ready to heal.

Whether you are dealing with emotional,

Physical or spiritual pain,

Your body sends you messages all the time,

Like an alarm that is programmed to alert you to danger.

Your body informs you.

And in times of great change and chaos,

Your body may become even more sensitive and concerned.

It may go into a heightened state of awareness.

You are okay.

Your body is doing a wonderful job at getting your attention.

It has brought you to this moment where you are focused on healing.

From discomfort arises a need for change in the quest for solace.

Your need for healing has prompted you to take action.

So feel proud of yourself for doing that.

You know your body better than anyone else ever will.

You know your triggers and you know where you struggle.

You have insights and understanding that come from the unique life you have led.

You know it feels good and elevates your mind.

You know what it is you enjoy and want.

And you are informed by this when you experience what you do not.

You may have been conditioned at times in your life to ignore your needs.

Perhaps they have been quieted,

Forgotten,

Or put on hold.

But we are going to remember them.

We are going to embrace them and meet them.

There is no pressure to have everything figured out right now.

Or at any point on the timeline of your life.

You are on a magical journey.

You have and you will become many versions of yourself through time.

Your body is not the same body that it was when you were a child or teen or even months ago or even yesterday.

And as you experience these different versions of your body,

Your needs and desires will change.

Your body will change.

You may embrace this fluidity through time.

And be forgiving of yourself.

You are doing the best you have been able to do based on your circumstances and where you are at in each moment.

Treat yourself for doing your best,

For growing,

Every corner,

Every piece,

Every part of yourself deserves to be acknowledged,

Tended to,

And loved.

You become free when you love and accept all the parts that make you,

You.

Take this time to connect with the present moment and the version of you that exists right now.

This moment brings an opportunity to listen to your body.

It's time to get to know yourself better.

Notice any places of tension and holding.

Notice where you are feeling concentrated energy.

If there are places that feel inflamed or warm or unsettled,

Send a cooling ripple of energy to them.

If there are parts of you that feel overlooked,

Send them love.

It is time to recognize all these feelings as strengths.

To feel is to be human.

Your mind is your greatest tool in healing.

Your power may be found when you align yourself,

Body and mind as one.

Your body is your safe place.

It is your sanctuary.

Wherever you go,

There you are.

I know that it is not always easy.

I know that there are times your body may not behave in the way you want.

There may be times you wish to feel safer and more content in the sanctuary.

This is something we all go through in individual ways.

You are not alone.

You are not the only one.

And with the delicate,

Graceful wings of your imagination,

It is time to imagine your inner sanctuary.

As you explore each region in your body,

You are empowered to design and create this space to your whims and desires.

The landscape is yours.

There are no limitations.

It is your oasis.

It is your country.

It is your world.

Feeling safe and comfortable is the best way to light up your imagination.

At first it may feel like only a few bulbs on a strand of holiday lights come aglow.

The more you surrender,

The more the lights come on.

One by one.

They illuminate the darkness and they bring hope.

It's time to enjoy a body scan.

And know that the more you relax,

The more you may imagine.

Starting at the crown of your head,

You are cloaked in sparkling purple light.

This light shines on in a hue known to inspire creativity and imagination.

It symbolizes prosperity.

It travels over your scalp.

You feel a tingling sensation as it flows down your neck in gentle ripples.

As the light travels and expands,

Sparkling pearly beads appear.

They are iridescent like soap bubbles in the sun.

The more they sparkle,

The more alive and vibrant you feel.

You feel their pulsing effervescence across your skin.

The purple light cascades over your face and jawline.

Your eyebrows come down.

Your eyelids soften.

Your jaw unclenches.

Your tongue relaxes.

Your breathing flows easily like a gentle incoming tide.

The light continues to flow over your neck and shoulders,

Down your arms and over your wrists and hands.

Your palms are soft and your fingers are delicate as if floating in warm water.

The light warms your heart center and inspires feelings of self-love.

It hovers over your ribs and belly.

It travels down each vertebra of your spine.

Your vertebrae release like a strand of pearls set delicately onto the plush velvet lining of a jewelry box.

The purple light brings softness to your body.

Your pelvis and hips relax.

Your leg muscles and joints release.

The light flows over your feet and toes and soles of your feet.

The light travels simultaneously in two directions,

From head to toe,

From toe to head.

It is delicate and warm like sun-kissed water in a tidal pool.

It ripples over you,

Bringing safety and peace.

You feel more relaxed and comfortable than you have felt all day.

In this oasis of healing purple light,

You release any toxic feelings or substances that drift far away.

They are absorbed by the earth and recycled into something useful.

The sparkling opal beads restore balance and prepare you with a consistent,

Flowing message.

You focus on the spiral of light at your crown.

Your thoughts become healing.

These thoughts are in tune with this moment,

Free of criticism and judgment.

Your mind is quiet and present.

And you welcome again this thought.

I am ready to heal.

The light purges blocks.

It purges patterns.

It opens your mind and connects you with the abundance of the universe.

The abundance of love,

Healing and expansion.

Carolyn Miss once said,

The soul always knows what to do to heal itself.

The challenge is to silence the mind.

In this moment of serenity and deep peace,

Your mind becomes silent.

Thoughts become like silvery clouds in a starry indigo sky.

You inhale and exhale.

And your out-breath casts them off into the night.

They float away until the sky is clear.

In the silence,

Your deeper consciousness guides you.

The light cascades down your forehead to the space between your brows.

It swirls and you feel a soft massage above your nose.

You feel an opening that brings awareness and opens you to insights that may come throughout this meditation and in your dreams.

The purple light travels over your throat and neck.

It swirls and opens your throat.

And when the space is open,

You regain your voice.

The opening releases emotions that at times you may feel when your throat is tense.

But as you inhale and exhale,

It opens like windows unlatched in a jar looking out onto a summery meadow.

This energy is released as is all tension like birds flying over verdant green hills towards a cornflower blue sky.

You regain your voice.

You feel brave and able to speak your truth.

The light continues over your heart and lungs.

In this space,

You feel the warmth of love.

You feel it open as it releases tension and accepts a continuous flow of incoming and outpouring love.

This love travels circuitously like the purple light that flows around you uninterrupted.

The light travels over your abdomen,

The central location for gut reactions.

Your second mind is considered to be located here.

The light rebalances and nurtures this instinctive zone.

It helps with your digestion and your spine.

The light flows over your pelvic region,

Instructing your cells to heal,

Rebalance,

And recover.

This part of your body grounds you to the earth and your earthly existence.

For a moment you come outside yourself and you observe your body from the outside looking in.

You see the sparkling light flowing over you.

You see the soft muscles of your face as it appears content,

Relaxed,

And soothed.

You admire your body for doing its job in keeping you safe and alive.

You feel proud of this body and all the functions it maintains,

Even when you aren't looking or paying attention.

It does things you may not even understand in order to keep you alive.

But in this soft,

Safe,

Tender moment,

You thank your body for all that it has done and continues to do.

This gratitude brings openness and peace.

It feeds your imagination as it is time to visualize your inner sanctuary.

When you are thankful for something,

You are asking to receive more of what you appreciate.

The visuals that come to mind may change with every listen,

Because every day you are different than the day before.

Your sanctuary within may change at any stage based on what your needs and desires are.

There are many versions of this guided meditation you may experience that complement the many versions of yourself that you have been through time.

What soothed you as a 6 year old child may not be the same thing that soothes you now.

And just as we followed the flow of purple light through different regions of your body,

We will now explore these regions within.

You may think of it as a holiday tour,

Where you meet with both the familiar and new extraordinary discoveries.

It is okay to be silly,

To be whimsical,

To be serious,

To be emotional,

To be whatever feels right to you.

This is your sanctuary.

It is nobody else's concern or business.

It is all for you.

No one needs to know.

And it is time to journey through the map of your body,

Starting with the crown of your head.

As a traveler,

You imagine walking and exploring the scenery of your mind.

Within the safety of your cranium or brain case,

You visualize the region as it comes to life.

You look around at the landscape.

What does it look like?

What does it feel like?

It could be a quiet village in the French countryside in summer,

Or a seaside escape with soothing turquoise waves.

It could be a library.

It could be a starry night sky viewed atop a mountain.

It could be a quiet international city beneath a starry sky.

Embrace whatever first appears and soothes you.

This world within you is designed by your imagination and desires.

Whatever feels right to you,

Explore and look around.

Notice the details of this space.

The temperature.

The smells.

The colors.

The sensations.

How does it feel to visit the sanctuary of your mind?

Feel how nice it is to get to know this inner world.

In your waking life,

You may close your eyes and visit this sacred place whenever you need to disconnect from the stressors of the world and find peace.

The sanctuary goes wherever you go.

Now before you travel onward,

Look across the vista of the sanctuary of your mind and utter these positive affirmations.

I nurture my spirit.

I connect with my imagination.

I use my imagination to elevate my existence.

I am the creator of my life experience.

I am the visionary for my future.

I am open to clarity and insights.

I am open to growth.

I am learning more and more about myself every day.

I am growing.

I am healing.

Inhale and exhale.

It is time to travel southerly towards your throat and chest.

You may travel by boat or on foot.

You may float through the air gliding on your breath.

You feel light and at ease as you arrive at the region within your throat.

Feel into this new landscape and explore.

Whatever visuals appear and soothe you are welcome.

Develop the details of this region.

Your cells are the villagers and you are the architect,

Designing the world around them.

Imagine for them a peaceful setting with open spaces.

Customize this to your preferences.

This is the land of self-expression where you use your voice.

Make it a safe and nurturing place.

This is the home of your freedom and the place for communicating your emotions.

Notice how it feels to be here.

Notice the air on your skin.

The aroma of the region.

Add whatever healing thoughts and visuals and memories come to mind.

It is ok to speak your truth.

It is ok to have a different opinion and experience and to feel safe to share that.

Your visit to the region of your throat reminds you.

And as you feel the openness and peace and are empowered to speak,

You look out onto the vista and declare these powerful affirmations.

I speak my truth.

I believe in what I say.

I say what I believe.

My words flow out of me with love and peace and free of judgement.

My words precede my actions and my actions live up to my words.

I let my words be heard.

I let my voice be mine alone.

And when I speak,

I heal.

You continue southerly to explore the sanctuary within your heart.

This place of love and connection comes to life in a flourishing landscape.

This region is abundant with growth that is encouraged by self care and love that pour out of you like light from the sun.

The energy flows with connection like the lunar pull on the ocean.

You sense the pathways between the region of your mind and heart.

They are allies.

Walk around the region of your heart.

Notice the colors.

The setting.

Are there gardens?

Are there rolling meadows?

Do you find yourself in a tropical landscape?

A beloved city or town?

This is the heart of you.

Each beat a reminder of your vitality.

Each breath is another chance to become the person you long to be.

Your sternum and ribs are sacred fences that protect your organs and keep this region safe.

And you should always feel safe in this place.

You stand in the heart of the landscape of your heart and feel the vibrations of life.

These positive affirmations come to you.

I am worthy of deep love.

I am open to receiving love.

I love every aspect of myself as it has helped me to survive and still be here.

I am capable of loving myself and honoring my needs.

I allow love to heal me.

My heart overflows with gratitude and I feel it every day.

I feel compassion and empathy for others.

I feel compassion and empathy for myself.

I forgive.

I listen to my heart and honor my feelings with acceptance and grace.

I am love.

You travel to the space below your ribs and notice how the landscape changes.

The air feels different.

The region is unique and a place for survival.

It is the place where you are nourished.

It's the place where things are digested.

This is a place where your gut instincts and inner compass are honored.

It is where you feel your power and confidence.

It is where you may find your solar plexus or Manipura,

Which in Sanskrit means the city of jewels.

When you inhale and exhale,

This region expands like a narrow waterfall that empties out into a deep,

Wide,

Sparkling pool of water.

Imagine the cells in this region are warriors.

They are resilient.

As you explore the area,

Your arms open up wide like a hiker who has reached the summit and hugs all the beauty around.

And these affirmations come to you.

I am strong.

I am resilient.

I am confident.

I release the need to control.

All that I ever need is within me.

I trust my gut instincts.

I trust myself.

I trust all the answers I need will arrive when I am at peace and feel safe.

I am safe in this body.

I am safe in this living library of all I have overcome.

I have a life purpose.

And if I do not know exactly what it is right now,

Then my life purpose is to show up and discover it on this journey.

You continue to the depths of your belly,

To the next region within your core.

Visualize the landscape.

What do you see and feel?

This area is tied to enjoyment and creativity.

Explore the natural scenery.

Notice how things in this region flow with ease and grace.

This place you conjure in your mind has synchronicity and fluidity and harmony.

It grounds you to human pleasures.

And these affirmations connect you to this region.

I pay attention to what gives me pleasure.

I celebrate life.

I allow my creativity to flow through me.

I make the time for play and exploration.

I seek and attract joy.

I am aware of my self-worth and know what I deserve.

Your attention turns to your arms and legs.

Energy flows through them in turquoise rivers that sparkle in the moonlight at night and sunshine by day.

Vibrant gardens grow in the fertile land above the river banks.

Wild orchids,

Exotic fauna,

Lush palm fronds,

Feathery pampas grass.

Perhaps you find sunflowers,

Daisies,

And tall green grass.

You decide what grows in these gardens.

A kaleidoscope of colors is represented in more shades and hues than you have ever seen gathered in one place.

These colors reflect your vitality,

Your energy,

Your spirit,

Your soul,

Your path towards healing,

And your ability to move forward.

You feel the rivers flow within your arms and legs.

These regions are nurtured by the peace,

Love,

And attention that you give them.

You float through your inner sanctuary and find there is beauty in every pocket and every corner of your body.

Rainbows and moonbows appear in the mist above the flowing rivers,

Depending on the time of day.

The regions come together,

Connected by beauty and serenity.

Right now you are in tune with all these functions and all the life that exists within you.

You take in the totality of beauty in all these regions connected and contained within your body.

Like in a plane you fly above them,

The aerial view showing you how each region is unique and necessary.

You may drift,

Imagine,

And heal,

Full of trust,

Peace,

And serenity.

You may applaud yourself for this masterpiece and this experience that you have created.

As you let go and as you surrender to deep healing,

You may relax and enjoy the soothing meditation music that follows.

Or you may follow my countdown to sleep and dream away.

The choice is yours.

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