Sleep Meditation To Release Shame & Heal The Inner Child

Never listen to recordings like these while driving or using machinery.

Only listen in a safe environment.

Dear listener,

This guided meditation,

Which transitions into a prolonged positive reflection,

Finally leading you into sleep,

Is designed for anyone struggling with feelings of shame and finding it difficult to cope with them.

My name is Paula Pissou and today I am honoured to be your guide,

Or you can see me as a kind of messenger or a trusted friend,

Offering you gentle words and introspection,

And providing you with tools to help you grow in self-love and self-acceptance,

Because the time has come for you to move beyond shame.

This session is for everyone,

Especially for you,

If you feel bad about yourself,

Lonely,

Broken or unloved,

Or however you feel about yourself,

Because you know that best.

These words have been written and composed exclusively for you,

To support you,

To help you see yourself in a softer yet more honest way,

And to treat yourself with more kindness.

And to be honest,

Quite simply,

Means acknowledging that you are good enough just as you are,

And that most of the time you've seen with absolute clarity what is and what has happened.

And please know and accept that you deserve to breathe freely,

With a sense of wholeness,

Free of doubt and deeply connected to your feelings,

Self-worth and inner strength.

Before I go into more detail on certain aspects,

It's important that you first deepen your relaxation and let yourself know that you're going to give yourself a special treat.

Relaxing as a sign of self-love is a gift to yourself,

And it's essential that you are as comfortable as possible,

So your body can sink into the support beneath you.

And there's nothing in your surroundings that can distract you from this act of self-care.

Your me-time is entirely yours.

And now you may turn your attention to any tension you may still be holding on to and can now release.

The worries of the day,

You may let them drift away,

And the following will support and guide you in doing so.

Take a deep breath in and fill your lungs with fresh,

Revitalising air.

Breathe out slowly,

Letting the exhalation carry away stress or tension,

Letting it leave your body.

You're literally breathing it out,

Gently and consciously.

This is your moment,

A time for relaxation and rest.

And I warmly invite you,

As you lie there,

To give yourself full permission to set aside the events of the day.

They have served their purpose,

And right now,

You are taking the space to unwind.

This is your own private sanctuary,

A space of peace and serenity.

Once again,

Turn your attention to your breathing.

Feel the gentle rise and fall of your chest with each inhalation and exhalation.

Become aware of the calming rhythm,

A natural and soothing process.

Breathe in relaxation.

Breathe out tension.

Allow yourself to sink even deeper into relaxation.

Relax.

Simply relax.

And while you enter this state of tranquility,

Let us take a moment to explore the nature of shame.

It's an emotion that can arise in various situations,

In the presence of others or even when you are alone.

It's a powerful and challenging feeling,

And it may surface because of past rejection or cold shoulders you've met.

Or perhaps for you,

It's tied some way to your identity,

To whom you are,

Or who you believe yourself to be.

Or maybe for you,

It's something entirely different,

Something you know well.

Despite that,

Whatever the cause may be,

Let this true settle within you.

You are good,

Just as you are.

And you deserve,

Like everyone else,

All possible love and care.

That's your birthright.

Like many emotions,

Shame is best met with honesty.

That means acknowledging that shame can be painful,

Yet,

By facing it,

Rather than letting it go.

Rather than suppressing,

Avoiding or denying it,

You step into courage.

You become someone who can hold space for this emotion when it arises.

And in doing so,

You create the possibility for self-love and compassion to dissolve its weight.

Self-compassion means being warm and understanding towards yourself when this difficult feeling arises,

Or when things don't go as planned.

It allows wisdom to grow within you.

You gain insight into how to soften this experience.

And most importantly,

How to see it differently.

And while your perspective shifts,

You begin to see yourself in a new and gentle light.

Soon,

As you relax even more deeply,

You will embark on a healing journey.

One that nurtures self-understanding,

Self-love,

Acceptance,

And compassion.

But let us first deepen your relaxation by gently scanning your body.

It's profoundly healing to direct your breath to each part of your body that we focus on.

To begin with your toes.

Kindly and with the utmost care,

Bring your awareness and your breath to each part of your body,

One by one.

Be mindful of how warmth,

The healing air,

And comfort flow through you as relaxation moves upward from your feet,

Step by step.

So,

Breathe in now and direct your breath towards your toes,

Your feet,

And your ankles.

Let the air gently flow there,

Aware of how the healing air reaches this area.

And while you exhale,

Your breath carries outwards what no longer serves you,

Allowing relaxation within you to deepen.

Tension simply flows away,

Drifting effortlessly out of your body.

Gently shift your attention to your calves and knees.

Visualize the breath you sent there now as a wave of soothing calm washing over these areas.

Releasing any discomfort or tension,

So that with the next exhalation it leaves your body with ease.

Take a moment to sense this flow of gentle relaxation.

Next,

Bring your focus to your thighs and hips.

Breathe into them with quiet ease and kindness.

And sense how the healing air arrives there,

Lingering for a little while.

Before,

Naturally,

It begins its return journey outward,

Taking with it all what can be released whilst relaxation deepens.

Take a few seconds to recognize this.

Continue this body scan,

Guiding your breath and awareness towards your abdomen and chest.

Observe how the air flows in,

How your ribs gently expand and how your abdomen rises softly.

And note how everything gradually and smoothly settles back into a state of ease as you exhale.

Please gently place one hand on your abdomen.

Breathe in the pure,

Fresh air once more,

Filling your lungs with this lightness as your abdomen rises gently beneath your hand.

And then,

Quite naturally,

Your breath prepares for its returning movement.

Feel and experience with awareness your abdomen beneath your resting hand,

Lowering,

Sinking down with ease,

While your lungs gently release all the air.

Letting go of all that no longer serves.

Now,

Softly rest your hand back at your side and take a few slow steady breaths in and out,

Staying present with the gentle flow of air moving through you.

Yeah,

That's right,

You're doing so well.

Gently bring your awareness to your lower back and glutes and guide the healing breath there,

Perhaps noticing how the sides of your lower back expand slightly as you direct your breath to this space.

And then simply allow the air to flow outward as you relax even more.

Soon,

With your next inhale,

You will guide the breath gently along your spine upwards,

Beginning at the base of your back,

Letting the breath travel slowly but surely upward,

Until you sense movement in the area around your shoulder blades.

And then on your next outward breath,

Release gently.

Go ahead now and breathe in from your lower back,

Guiding the air upwards along your spine,

All the way to your shoulder blades,

Before exhaling with ease.

And once more,

You nourish this part by directing your next breath,

This wave of calming healing energy,

Towards the lower part of your back,

Filling it from below with this restorative flow.

And as you do,

You naturally release,

Letting go,

Allowing any remaining tension to dissolve and drift away,

As you smoothly exhale.

Observe for a couple of seconds how much more composed you already feel,

How your body has sunk even deeper into the mattress beneath.

Next,

With your following inhalation,

Gently direct the breath towards the muscles at the top of your shoulders and neck,

And allow this entire area to soften completely.

So that any knots or remaining tension begin to loosen smoothly.

And sometimes you can even feel that happening in real time,

As if something is being released,

Only to be carried away a few moments later.

Leaving you feeling freed,

Lighter,

And more at ease,

Your shoulders and neck relieved,

Calmed,

And more at peace.

Your arms,

Hands and fingers are the next places to encounter your vitalizing breath.

From the tops of both arms,

Let the softening breath slowly descend,

Moving through your upper arms,

Towards your elbows,

Then continuing its gentle flow through your forearms,

Your wrists,

And finally reaching both hands entirely,

Spreading softly through your fingers,

All the way to your fingertips.

Feel how this peaceful energy moves through your arms,

Hands and fingers.

And for a few moments imagine that each breath carries relaxation with it,

Flowing effortlessly.

Sense this tranquil energy within your arms,

Hands and fingers.

Please,

Shift your focus to your head and face,

And become aware of the comforting sensation enveloping your face,

Your forehead,

Your temples,

And your entire scalp while you continue to breathe gently,

Allowing the breath to flow subtly through.

Let all the muscles in your face loosen completely,

Allowing your jaw to release and drop slightly,

Letting go of all tension.

Simply surrender it,

Letting it drift away with the breath,

As it leaves your body through your nose or mouth.

And as you continue to breathe steadily,

Easily,

In the rhythm that feels naturally to you,

You notice a deep sense of serenity and peace spreading throughout,

All because you so lovingly steered your awareness to each part of yourself,

Bringing the pure cleansing and curative breath to every zone of your body.

Your whole constitution is now immersed in an atmosphere of compassion,

Making it so very easy to unwind and sink even deeper.

Into the soft supportive surface beneath you.

And it all feels so safe,

So familiar,

That you are completely ready to embark on this journey.

And that's why I now invite you to imagine that you're standing at the top of rolling hills.

The air is cool and a soft breeze whispers through the sky.

And as you take your first step downward,

You feel an ever deeper sense of calm washing over you.

You are profoundly at ease and with each exhale you wind down even more.

Just let yourself go.

Good.

That's right.

You continue doing so.

Slowly you descend the hill.

And with each step,

Each footfall,

You sink ever further into a state of serenity and peace.

And while you walk,

Your eyes catch the magnificent colours surrounding you,

The vibrant greens of the many grasses,

The purples and violets of the blooming heather.

And as you look up,

You see the shifting tones of the sky with a single cloud drifting by at a slow,

Unhurried pace.

As you continue your descent,

You step into a breathtaking natural sanctuary.

And you can see it clearly,

A kind of oasis,

Where streams of water wave their way through the landscape,

While insects dance above them,

Flitting between the reed maze.

Cattails with their flowers that resemble little cigars.

And while you work further through this stunning landscape,

You feel yourself repose even more as the fresh,

Pure air flows into your lungs.

And deep inside,

You just know that discoveries await you here.

If you simply trust in the process,

You may come to realise that this place offers you the chance to gain new insights,

Simply by wandering through a land rich with wild grasses,

Flowers and shrubs of every kind.

It's a sanctuary in endless shades of green,

Filled with peace and tranquility.

As if it had been placed here by some higher force.

And yet,

You realise that nature itself is that force.

And while you walk,

Filled with reverence and awe,

You honour the beauty all around you.

You begin to notice shrubs like the sweet Braia,

With its rose-like pink flowers and golden centre.

Then your eyes fall upon the elder tree,

With its clusters of tiny white blossoms,

And the red mysterion,

The wild privet,

And even the juniper bush.

And with one of these shrubs,

Or perhaps another one that calls to you,

You feel a sudden connection,

As if there is a quiet recognition between you,

A kind of unspoken understanding sensed even from a short distance.

With gentle curiosity,

You approach the shrub,

Stepping closer.

And as you do,

You notice that it looks a little wary.

It leaves slightly dull,

And you instinctively know that it has the potential to be so much healthier,

So much stronger.

And somehow,

You understand its struggle.

And in this moment,

You know one thing for certain,

You're going to help.

Slowly,

You lower yourself to your knees and take hold of a small tool,

A trowel.

And with the utmost care,

You begin to dig gently and mindfully around the base of the shrub.

And as you near its slender stem,

You take even greater care,

Moving with deep attention and respect.

Then your hands take over,

And you feel the soft earth between your fingers.

With the utmost patience,

Love and care,

You continue to dig.

Steadily,

Gently,

Going deeper and deeper.

And what you discover is that the soil is dry,

Grayish and loose,

Revealing that it has not provided the right nourishment,

Or perhaps not enough nourishment.

It becomes clear to you that this shrub has needed something different over time,

Different nutrients to truly thrive,

To grow abundantly and bloom without hesitation.

Deeper and deeper you dig,

And within the loosened earth,

You reach the level where the first roots emerge.

They are visible to the eye,

And their color is good.

They are healthy.

Perhaps they could have been larger,

Perhaps with more branches,

More extensions.

But the core is strong,

Completely intact.

And in this particular moment you realize that sometimes you give too much significance to the soil that once nourished you,

Holding on to it in your present life,

Even though you have long since outgrown it.

As if an earlier version of yourself,

Who you were back then,

Still exists,

Even though you've changed,

Grown,

Evolved beyond measure.

And you continue to dig,

Reaching for a small brush,

Carefully dusting away the earth.

Ensuring the roots remain unharmed.

For within these roots lies infinite potential.

It almost feels as though you are part of an archaeological excavation,

Where the archaeologists,

With their delicate brushes,

Carefully,

Respectfully and attentively,

Reveal hidden history,

Rushing away layers over time,

Allowing what has long been buried to finally see the light of day.

And now,

As it emerges into the open,

It can be viewed in a new light,

From a new perspective.

As if this process itself is a deliberate unveiling,

A gentle revelation of the potential within,

Ready to flourish fully.

Deeper and deeper you dig,

Until you reach the main roots.

Gradually,

The shrub loosens from the drier soil,

Released,

Liberated,

Ready for a new beginning.

With reverence you lift the shrub,

A loving gesture.

Carefully,

You use your brush to clear away the last traces of sand from the roots.

Then you hold the freed shrub with the utmost care and walk.

You walk towards a place that calls to you,

A place where you know deep within,

That this shrub will truly thrive,

Where it will take root as never before.

This is something you take seriously,

Just as you take yourself seriously.

And as you search for the right place,

You trust your intuition,

Knowing exactly where it should be.

And finally you find it,

There,

At that particular spot.

You begin to dig again,

Deeper and deeper,

Knowing this soil will nurture and sustain growth.

It's fertile ground and you place the shrub within it,

Making sure it's steady,

Settled and secure.

Ready to flourish,

To bloom abundantly in its fertile soil and new surroundings.

And before your mind's eye,

You can already see it taking root,

Flourishing,

Growing at an accelerated pace.

And as you observe this scene from a distance,

You recognize the parallel,

The deep,

Undeniable reflection of your own journey.

It's as if you too have relocated yourself,

Just like the shrub,

A profound act of self-love.

And before your mind's eye,

The following image appears.

You embrace the younger version of yourself with deep compassion.

It dawns on you that you've truly set yourself free,

That you have released yourself from the past events and sources that once caused you to feel ashamed of yourself.

And that place you have now left behind,

You have stepped away,

Transplanted yourself into fertile,

Nourishing ground.

The shrub is no longer connected to its former soil and in perfect alignment with the promises of the future.

You've closed that chapter because right now the shrub stands carefully planted in the most beautiful place on rich and fertile earth.

Chosen by you.

And you give it only the best nourishment,

With love,

With kindness,

With deep unwavering positivity.

And as you gaze at the shrub,

You listen to what it has to say to you.

Or is it your inner voice,

Your all-knowing self,

That,

With such clarity,

Expresses what is important to know,

To realize,

And to internalize?

It's as if your adult self is nourishing itself by whispering the truth,

That it would have been easier to grow directly in such favorable conditions,

That this would have led to different outcomes.

Yet,

Here and now,

There's a profound opportunity to let your adult self reassure your younger self,

To let it know that the circumstances,

The context of the past,

Once played its part in shaping you.

But now is the time and place to shift focus,

To nourish your self-image,

To embrace the richness of the new fertile ground that surrounds you,

Ground that is abundant,

Available for you.

And it becomes visible,

Palpable,

Tangible,

The moment you choose to see it,

To experience it,

To feel it,

As you detach,

Release yourself from old associations.

Release yourself from in-brained patterns of the past.

From this moment on,

Your focus is on all that nourishes you and the positives that surround you.

It's as if your adult self,

With deep compassion,

Speaks to the younger version within.

It's time to fully see,

Feel and integrate that the circumstances have long since changed.

It makes sense that you felt this way,

That I,

Even as an adult,

Felt this way,

Given the history.

But out of love for myself,

Just like the shrub,

I have moved on.

I have distanced myself from what once was.

And so,

My younger self,

I embrace you,

I give you all my love,

For I love you,

I love myself.

And in this act of self-love,

I bring closure and find freedom.

Freedom to consider alternative perspectives,

To place my story in healthier,

More nurturing frames.

A sustainable way to meet my deepest needs.

So that,

Step by step,

Both in the short and long term,

I cultivate a deeper sense of self-worth.

The greatest gift I could ever give myself.

And I grant myself the process to allow myself to grow into this.

To fully realize that I'm worthy of this kindness and love.

To simply witness what happens within me,

Instead of waiting until I feel ready.

I accept and realize that,

At first,

It may feel unfamiliar,

But there is no harm in experimenting.

In giving myself months to fully embrace this new orientation towards myself.

One where I love and accept myself wholeheartedly,

Where I honor what once was,

Where I recognize why it all made sense,

And where I now know,

Beyond any doubt,

That it's perfectly right to love myself infinitely.

Because,

When I love myself,

When I radiate that love,

I can notice that when I open up to those I trust,

When I start to share my story,

Others will most surely understand.

And in those future moments,

I can truly realize real friends simply accept me the way I accept myself.

And as a result,

I will feel deeply connected and freed.

This is the key.

The key through which shame fades away.

Making space for connection with the loving people around you.

And the shrug,

Or is it your inner voice,

Falls silent now,

As if signaling that it's time to conclude this inner journey in peaceful stillness.

You remain standing at a slight distance,

Gazing at the small shrub you have so carefully replanted.

And as you look at it,

A deep sense of fulfillment and tranquility settles within you.

You embrace the stillness that surrounds you in this beautiful natural sanctuary.

You take a few steps back,

Offer a silent greeting to the shrub,

For it's time to move forward.

You turn and walk along your path,

Following the stream,

Where you pause for a little while.

And then you will become aware of your reflection in the crystal clear water.

Your gaze is calm,

As clear and still as the unbroken surface of the water,

As if it mirrors the clarity and serenity within you,

Now that you know with certainty that from this moment on your self-acceptance and self-love will only grow.

And you smile at your reflection.

In that instant you feel love and compassion flowing,

And you know this feeling,

This knowing,

Will stay with you.

You continue on your path,

Your path,

On your way to your next destination,

A peaceful,

Restorative sleep,

Knowing that you are walking the road of growth and renewal,

Allowing your mind to rest,

Allowing your body to fully relax,

Both more and more at ease,

Ready,

Completely ready,

Arrived in a state that welcomes sleep.

Let yourself be guided by these soothing sensations,

Drifting into a deep and restful slumber.

And while you slowly drift away,

You remember,

I love myself.

And in all your nightly dreams,

A golden key rests in your hand,

The key that opens the gateway to a world of serenity and joy,

A world that you can always create within your mind.

Now step gently onto the dream path,

For the gateway to sleep and dreams is open,

Relaxed,

Completely at peace,

Happy,

Happy with yourself,

Pleasantly tired now as sleep carries you away into dreams,

Surrendering,

Drifting deeper,

Peaceful,

Letting go,

Just letting go,

Falling asleep,

Sleep deeply,

Dream softly,

Sleep.