Build Your Self-Belief As You Sleep | Sleep Meditation For Building Confidence

[00:00:00] Tonight's episode is brought to you by Vinted. I recently reorganized my closet for fall and realized I tend to wear the same handful of things over and over again, while half my clothes just sit there waiting for their moment. And every so often, I'll pull something out and think, when was the last time I actually wore this? And if I can't remember, that's probably telling me something.

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[00:01:31] Well, Sleep Escape is the podcast that turns a restful night into your escape from all of the problems, to-dos, and worries of the waking world. I'm the host, Tyler, and I specifically craft the meditations and hypnosis sessions on Sleep Escape to guide you into the most deep, restful sleep.

[00:01:57] So check it out tonight and see why it's currently the highest-ranked sleep podcast on Spotify. Just search Sleep Escape in your favorite podcast player. Settle in for the deepest rest of your life. And make sleeping your favorite part of the day. If you're looking for a great way to wind down at night, you have to check out Lights Out Library,

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[00:04:14] Hi there, Sleep Wave. I'm your host, Karissa, and I'm so happy to say that we're here. We made it to the end of the day, and now our only job is to let it all go and rest. And I've got a really fabulous meditation from Billy to help us do just that.

[00:04:44] It's my favorite kind of meditation too, the kind that not only helps you sleep, but might also make your tomorrow better. Before we get into it, here's just a quick heads up that this is our free weekly meditation. We hear you that you want more episodes, and we got you. When you become a subscriber, you get two bonus episodes a month and totally add free listening, because we know the best way to listen to the show is to get right into the sleepy stuff.

[00:05:12] All the details are below your podcast player. So there's this thing Billy has said to me for a while. Whether you think you can do it or you can't, you're right. Now, I don't know exactly where this saying is from, but it sometimes irritates me, because it's true. If there's a thing you're wanting to bring into your life, maybe it has to do with your home, your friendships or romantic relationships, your career and finances, your health,

[00:05:42] tonight's meditation will help us name the thing we're wanting to experience, hold it gently in our minds, and let it go before sleep. There is something incredibly powerful about bringing what you want to the surface of your waking mind just before you dip into your subconscious mind. It puts your subconscious to work on it while you rest. Such a win-win that always leaves me feeling more focused and at peace. Before we begin,

[00:06:12] our only ad break, which helps make this show possible. To listen ad-free, follow the link in the show notes. All right, friends. Snuggle up, get cozy, and take a deep breath, and let it all go. Let's meditate.

[00:06:40] Take some time to acknowledge where you are physically, emotionally, mentally. What's showing up right now? Perhaps there's a sense of calm or contentment. Or maybe there's some lingering tension, uncertainty, or worry. Really let yourself be present with it for a moment.

[00:07:10] Don't try to change it. Don't try to hide from it or dismiss it. Let's just be with what's here now. Really give your attention to what is. Take a slow, deep breath in through your nose.

[00:07:35] Inhale through your mouth. Again. Breathe in through your nose. Pause briefly. Sip a little more breath in. Now open your mouth and let go of the exhale. Notice a brief pause

[00:08:04] at the bottom of the exhale. Inhale again through your nose. Pause. Inhale a little more. Open your mouth and let it go in a whoosh. Pause again. Now breathe normally in and out of the nose if possible.

[00:08:34] When we're in a state of discomfort, this could be psychological discomfort too, it's quite natural to avoid the uncomfortable feelings and thoughts however we can. This is because we feel we should somehow solve the problem. The mind will search for an answer, often without much success. It's a feature of an anxious mind

[00:09:02] to keep mental loops open, looking for some yet unsolved problem, even if the problem isn't clearly defined, but looms vaguely in the background. It's one way our minds try to keep us safe, trying to prepare us for uncertainty, protect us from disappointment, or prevent something unpleasant from happening. But this constant mental activity

[00:09:31] can leave us feeling more exhausted and anxious and no closer to the peace of mind we're looking for. Tonight, instead of trying to solve whatever might be troubling you, see if you can simply make room for what is here and what you'd like more of. Without judgment, without trying to change it,

[00:10:01] breathe with what is. Whatever thoughts are passing through your mind, whatever emotions you might be experiencing, whatever sensations you notice in your body, allow them to be here without needing to do anything about them. This doesn't mean you have to like what you're feeling

[00:10:30] or that you have to pretend everything is fine. It simply means recognizing that for this moment, things are as they are. Just for tonight's meditation, see if you can release the effort of trying to make them otherwise. This is a mindfulness practice

[00:10:58] and it does indeed take practice. Right now, in this moment, you are engaged in the practice of mindfulness. You don't have to stop your thoughts or stop your mind. You don't have to solve anything.

[00:11:26] You don't have to avoid anything. Simply return to your breath again and again. Notice the subtle rise and fall of your chest or abdomen and the way your body continues to breathe without any conscious effort on your part.

[00:11:55] You may find that your attention drifts away almost as soon as you bring it back to your breath. The moment you notice that your mind has wandered is an important moment. It's the moment that you return to the now.

[00:12:19] And each time you gently return your attention to the present, you're strengthening that capacity. As you continue to breathe. Perhaps you can acknowledge what you're feeling without being overwhelmed by it.

[00:12:47] You can experience uncertainty without needing to resolve it immediately. When this happens, you find within yourself a gentle confidence. When you can be fully present with your experience without avoiding it

[00:13:14] nor struggling against it, you create the space to recognize your own capabilities. You become more aware of the choices available to you and more able to draw upon your own capacity to change what you wish to change.

[00:13:44] The paradox is that resisting what is is the biggest obstacle to a shift. When you discover that silent space within you from which you observe

[00:14:13] without trying to change, you find your center. From this place of calm awareness, you can see more clearly. Recognize the possibilities before you and begin to make choices that are truly aligned with what matters most to you.

[00:14:42] As your body settles more deeply into relaxation, begin to recognize yourself as the seer. The quiet, witnessing presence that observes your thoughts, feelings, and sensations without becoming entangled in them. From this place of calm awareness,

[00:15:14] gently bring to mind something you would like to experience, accomplish, or change in your life. It may be something small or something significant. There's no need to judge it, analyze it, or figure out how to make it happen.

[00:15:45] For now, simply allow this possibility to take shape in your mind. Perhaps it's something related to your health or well-being, your relationships, your work, or some other part of your life that feels important to you.

[00:16:15] It might be a long-held aspiration, or something that's only recently begun to take shape in your imagination. Whatever it is, allow it to come into your awareness naturally. Plenty of time for this.

[00:17:20] For now, don't concern yourself with how you might achieve it. Simply acknowledge this desire and give yourself permission to imagine the possibility of its fulfillment. Notice what happens when you hold this possibility in your mind.

[00:17:50] Perhaps you feel a sense of excitement, hope, or anticipation. Or perhaps you notice some hesitation, uncertainty, or doubt. Whatever arises, remember that you are the witnessing presence. You can observe these thoughts and feelings

[00:18:18] without needing to believe them or push them away. Our beliefs about ourselves have a remarkable influence on the choices we make and the lives we lead. What we believe we're capable of often determines

[00:18:47] what we're willing to attempt, how we respond to challenges, and whether we continue moving forward when things become difficult. Sometimes the greatest obstacle isn't a lack of ability, but a lack of belief in our own ability.

[00:19:14] Breathe in and deeply for a few moments.

[00:20:44] Consider for a moment that you may be more capable than you've allowed yourself to believe. That you possess strengths you haven't fully recognized. Resources you haven't yet discovered. in the capacity to learn and grow in ways you can't yet imagine.

[00:21:17] The way you think about your own abilities is not fixed. Just as you've grown and changed throughout your life, your belief in yourself can grow and change too. Take a moment to reflect on a time when you were met with a challenge. Remember

[00:21:46] how you were able to face the challenges. How you discovered strengths you didn't know you had. And how you grew from that experience. You weren't sure you had what it would take to succeed. But somehow you found a way forward. you learned something new.

[00:22:18] Owned a secret power within yourself. Or simply kept going when it would have been easier to give up. Allow yourself to remember that experience and the feeling of discovering that you were capable of more than you initially believed. The circumstances

[00:22:47] may be different now. But the capacity to learn adapt and grow is still within you. Breathe with that for a moment.

[00:24:12] Gently return your awareness to that intention you brought to mind earlier. That something you would like to experience accomplish or bring into your life. Don't change it. Imagine yourself moving confidently toward it.

[00:24:43] You don't need to see every step along the way. You don't need to know exactly how things will unfold. Trust in your ability to find your way forward. There may be obstacles, unexpected turns, or moments

[00:25:12] of uncertainty. But you have encountered uncertainty before. You've learned from your experiences, adapted to changing circumstances, and discovered new possibilities that only appeared after taking the first step. you can do so again.

[00:25:42] You are still capable of learning. You are still capable of growing. You are still capable of meaningful change. What's more, your capacity for change

[00:26:11] depends on your belief that you can do it. More than any other predictor that is the determining factor in whether or not you will succeed. The belief in your own ability to succeed. As your body settles

[00:26:40] even more deeply into relaxation, feel free to adjust your body or pillow or anything else. It's important that you feel steady and calm. If you feel comfortable in this position, try to remain still, but feel free to make any adjustments

[00:27:09] as you feel the need. Just make sure you are conscious of any movement. An awareness of your whole body from the top of your head to the tips of your toes. Watch your belly

[00:27:39] rise and fall with each breath. On the inhale, the navel rises. On the exhale, the navel falls. Inhale, navel rising. Exhale, navel falling.

[00:28:11] Inhale, navel rising, navel falling. Inhale, navel rising. Go

[00:28:41] on breathing normally and allow your awareness to gently favor the navel region.

[00:29:35] Awareness down to the soles of the feet, the hip.

[00:30:13] Now, bring your awareness to the root, deep within you, at the base of your spine. Moving into the lower abdomen,

[00:30:44] bring your awareness to the space below your navel, deep within the center of your body. In traditional Chinese medicine, this is sometimes called the field of elixir, a center of vitality, grounding, and inner strength.

[00:31:14] The field of elixir, field of elixir, field of elixir. the center of your abdomen,

[00:31:45] the center navel, the navel. Moving upward, bring your awareness to the center of your chest, the space surrounding your heart, the heart,

[00:32:15] heart. bring your awareness to the space between your eyebrows, sometimes called the third eye, a center associated with intuition and inner awareness. I

[00:33:03] bring your awareness to the very top of your head, the crown, where the head reaches its highest point, the crowns

[00:34:42] of your toes, feel the body as a whole, the body as a whole.

[00:36:52] Visualize your whole body lying on the bed in this room, totally relaxed. Say to yourself silently in your mind, I am aware, I am lying on the bed in this room, totally relaxed. And from this place

[00:37:21] of rest, gently remind yourself, I am more capable than I sometimes believe. I have found my way through uncertainty before. I can trust myself to learn and grow.

[00:37:53] I don't need to know every step to find my way forward. For tonight, I can let go and rest. Allow these intentions to rest gently in the background of your awareness as you surrender more deeply into sleep. be to to Thank you.