Be Happy ✨ Relaxing Guided Meditation For Sleep

[00:00:10] Hey there, it's Karissa here and welcome to the Sleep Wave Podcast. Tonight we have a sweet meditation that will have you drifting off with a smile on your face. Before we get to it though, did you know that subscribers to Sleep Wave get two bonus episodes a month and listen completely ad-free? If you're wanting more restful nights, click subscribe on Apple Podcasts or use the Supercast link in the show notes for all other players. Your future self will thank you.

[00:00:40] Tonight we're going to focus all our attention on our own sense of happiness and figure out how to just be happy, right here and right now. If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes.

[00:01:08] Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible. A great day starts with a great morning. If you're looking for a way to start your day feeling refreshed and inspired, let me introduce you to the Wake Me Up Podcast. Hey there, my friend. Welcome to Wake Me Up. This is the place to start your day on a positive note.

[00:01:37] Taking some time for yourself first thing in the morning to clear, calm, and focus your mind can have profound impacts on not only your day, but your entire life. So join me, Tyler, your host, here on Wake Me Up each and every day. You'll find a variety of episodes from affirmations to meditations to motivational talks.

[00:02:05] Truly, there's something for everyone. So, just search for Wake Me Up in your favorite podcast player and see why millions of people are living better days and lives with Wake Me Up. Hey, Sleep Wave listeners. With spring right around the corner, now is a great time to refresh your routines and set yourself up for better nights ahead.

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[00:03:24] Head to oslosleep.com forward slash sleepiest. That's O-Z-L-O sleep dot com forward slash sleepiest for an exclusive discount. Sweet dreams and thank you, Oslo, for helping us all prioritize rest this season. Want to kick off your week feeling motivated and ready to take on whatever comes your way? I'm Gemma Spegg, host of The Psychology of Your 20s, and I'd love for you to check out my new podcast, Mantra.

[00:03:54] Every Monday, I'll bring you a new mantra to help you grow, level up, and stay grounded no matter what life is throwing at you. We'll reshape your mindset, help you move through change, and bring fresh focus to your goals. Plus, I'll incorporate actual life lessons from my life and share journal prompts in a weekly challenge related to each mantra. We'll hold each other accountable because I'm going to be taking part too.

[00:04:20] If you are ready to grow and make life happen on your terms, tune into Mantra and let's take this journey together. Join me, Gemma Spegg, every Monday and start your week with a new episode of Mantra wherever you get your podcasts.

[00:04:36] We all have an innate ability to experience happiness and joy. It resides in all of us, waiting patiently in the background, ready to be called forward. Being happy doesn't depend on achieving a goal or acquiring something specific.

[00:05:05] Happiness is within all of us and can be felt even when times are tough. We don't have to search for happiness in things. It's not only found when doing a specific activity or being with a special person. It's just that in those moments, we allow happiness to enter. So why does it often feel so difficult to just be happy?

[00:05:31] It's almost as if we focus so much on what we need to do or what we don't have that we don't allow ourselves to just be happy in the moment. Tonight, as you're getting ready to fall asleep, we're going to allow happiness to come forward. Let's end the day on the same note as we would like to start tomorrow and all the days to follow.

[00:06:01] During this meditation, I'll be asking you to recall a moment of happiness in your day. If you've had a particularly difficult day, this might seem a nearly impossible task. The trick is not to look for the big moments, the ones that stay with us forever, like the birth of a child or your wedding day. Instead, look a little closer.

[00:06:26] Just see if you can find a moment during your day where you felt a small smile forming on your face. A minute where you allowed feelings of happiness and joy to come forward and present themselves. Something, anything that happened that filled you with joy and contentment, with feelings of appreciation for this life of yours and for those that share this journey with you.

[00:06:55] But wait, let's not get ahead of ourselves. Once you have done all you need to do and you're ready to just be happy, let's begin. Lie down in a comfortable position. There's no right or wrong way to be. Just do whatever feels comfortable and natural.

[00:07:26] You can lie on your back or your side. If you choose to lie on your back, you can place your arms next to you. Or gently rest your hands on your abdomen. Close your eyes if it feels comfortable and natural. Or gently rest your gaze on a spot in the room.

[00:07:57] Now, it's time to let go of all the demands of the day. Actively give yourself permission to release all the responsibilities and stresses that you placed on yourself and that others placed on you.

[00:08:20] Just for this moment in time, release it all and grant yourself the freedom to be happy. There will be time tomorrow to be productive. Now is for you and you alone to just relax. Take a few deep, slow breaths.

[00:08:53] Through the nose and out through the mouth. You don't have to count your breaths or change them. Just take deep, slow breaths in.

[00:09:34] Allow your body to relax fully and welcome the presence of peace. Invite feelings of joy and contentment to come forward and settle in your mind. Open the door for happiness to enter. Breathe in.

[00:10:36] Breathe in. It doesn't matter if your mind wanders somewhere else. This is completely normal and happens to all of us from time to time. Just gently bring your awareness back to this moment and the sound of my voice.

[00:10:59] Focus all your breath. If you slow, deep. In through the nose. As you breathe, just take a moment to become aware of the presence of your breath.

[00:11:28] Feel how each breath you take offers you life. Each breath to become a little longer and slightly deeper. Recognize the life-giving force of each breath as you inhale.

[00:11:57] With every exhale, release all the stress and worry that occupies your mind.

[00:12:11] And out and in at this very moment.

[00:12:44] Remember, happiness is always there. Ready and waiting is to allow it to come forward. Happiness and joy in. And simply allowing ourselves to feel happy.

[00:13:10] We renew our connection to ourselves and to the universe. We again rediscover meaning. And a newfound purpose for who we are and where we want to be. So let's try and find the happiness in your body.

[00:13:42] Where can you feel it right now? If you want to, recall a specific moment when you felt really happy. It might be associated with a place, a person, or an event.

[00:14:11] Whatever it is, just allow a happy feeling to flow. Let it fill you with warmth.

[00:14:24] This feeling of joy moves through you.

[00:15:35] Reaching every part of your being. Take a few more slow, deep breaths. Through the nose, through the mouth. Breathing in.

[00:16:00] And on the exhale, the stresses and demands that have clouded your day. Welcome the presence of happiness. And allow it.

[00:17:03] When we let ourselves feel happy, we also experience moments of gratitude. You can feel grateful for whatever you want. Or the place you find yourself in.

[00:17:36] Whatever feels right and true for you. Just allow the feeling of appreciation to move through your body. With gratitude taking hold in your very being.

[00:18:04] Feel your inner smile forming. As your heart is filled with warmth for all that you have.

[00:19:22] How does it feel? To focus solely on your own happiness and joy. Does it make you feel uncomfortable? Or maybe even a little selfish? Let go of those feelings. Can you give yourself permission to just stay here for a while?

[00:19:49] And enjoy and appreciate all the happiness you've experienced today. And all those days that went before. Let happy moments fill your mind when you think of the past. You're allowed to enjoy these moments whenever you like.

[00:20:21] They're yours. And are there to remind you of all the happiness that surrounds you every day. If any opposite feelings, such as grief or disappointment, arise. Just notice them. Acknowledge them with loving kindness.

[00:20:49] And without judgment. It doesn't help to try and suppress them. Allow them to present themselves. And return your focus to your happiness and joy.

[00:21:19] Take a few deep, slow breaths in through the nose. Release any negative feelings on the exhale. Breathing in contentment and gratitude for who and what you are.

[00:21:50] Not only to yourself, but to others. Enjoy this moment. And just be happy.

[00:22:07] Breathe in and again.

[00:23:38] Recall a specific moment today when you felt truly happy. It could be a long-awaited success in your personal or professional life. Or something small, like a kind gesture from a stranger. It might be something you became aware of during your day.

[00:24:08] Such as the beautiful world around you. Warm sun on your face. The surroundings you saw as you traveled about your day. Or the laughter of children playing nearby.

[00:24:31] Maybe it was a refreshing, warm cup of tea you had that tasted just right. Or a pleasant dinner. Enjoyed with loved ones. Perhaps this happy moment was a loving act of kindness. From someone close to you. From a loved one.

[00:25:01] Or a caring smile from a stranger. Or maybe even just climbing into bed tonight with a good book. And the promise of a good night's rest. When you have this moment clear in your mind.

[00:25:27] Just allow yourself to be filled with the feeling of happiness. Let the joy flow freely through you. Reaching every part of your body and mind. Enjoy this moment. Everything that it represents.

[00:25:59] Appreciate this memory. And give thanks for all the many blessings that sometimes go unnoticed in our busy days. See if you can identify where in your body you feel happiness the strongest. It might be a warm feeling in your heart.

[00:26:28] Or a gentle wave spreading over your abdomen. Filling you with a sweet sensation of joy. Welcome this feeling. And allow it to grow. Reaching every part of you. As it spreads throughout your whole.

[00:27:06] Enjoy this time of calm serenity. As together we allow ourselves to just be. Nothing else to do. But enjoy this moment of quiet reflection on our day.

[00:27:32] Take a few more slow, deep breaths. In through the now. Continue breathing at your own pace for some time.

[00:28:54] Focus all of your awareness on appreciating this moment of happiness. Allow feelings of gratitude and contentment. To take hold of your very being. Take the memory of a specific happy moment.

[00:29:18] Then just allow yourself to feel it completely. Relive it. And allow all the warmth to flow freely through you.

[00:29:47] With this memory in the forefront of your mind. Repeat the following phrases with me. May I have more happy moments such as this. May I allow happiness to come forward every day.

[00:30:17] May my happiness continue to grow every day. May I always recognize even the smallest, seemingly insignificant moments of happiness. May I just be happy.

[00:30:50] Return your focus to your breath. Take a few deep, slow breaths in through the nose. And out through the mouth. Moving in and out of your body. Filling you with peace.

[00:31:22] Releasing all attention of the day. Just take this time to be happy. Breathe in and out. At your own pace. For a few moments.

[00:32:43] As you learn to celebrate happiness. You will feel yourself grow in joy. Recognizing this concept we call happy. Will become easier. And you will rejoice in every moment. And in time. Acknowledge happiness.

[00:33:11] As an ever present part. Of every day. To be happy. To be happy. To be happy. Is a choice you make at every moment. With time. It becomes easier to recognize the joy. In even the smallest moments. And allow yourself.

[00:33:41] To just be happy. Not because of something. Or someone. Or someone. But just because we can. Take a few more deep. Breathing in through your nose. And out.

[00:35:24] See if you can identify. See if you can identify. Another happy moment from today. Might be a memory of spending time with close friends. Or an excited greeting.

[00:35:42] Or an excited greeting from your dog.

[00:36:54] Good movie. again. More happy moments such as this. May I allow happiness to come forth. May my happiness

[00:37:19] continue to grow every day. May I always recognize even the smallest,

[00:37:33] seemingly insignificant. Returning to the breath now. Take a few deep, slow breaths in through the nose

[00:38:05] and out through the mouth. Breathe in at your own pace. As we're nearing the end of this meditation,

[00:39:24] let's take some time to vow to give happiness permission to come forward. We'll allow the joy within us to flow freely and rest in our bodies and minds. Even in those challenging moments,

[00:39:54] gratitude and joy will travel with us throughout our days. And we'll strengthen the connections we have with ourselves and others. Let's repeat again. May I have more happy moments such as this.

[00:40:25] May I allow happiness to come forward every day. May happiness continue to grow every day.

[00:40:46] May I always recognize even the smallest, seemingly insignificant moments of happiness. May I just be.