Celebrating Your Wins ✨ Sleep Meditation to Fall Asleep Fast

[00:00:00] Hi, I'm Karissa Vacker and welcome back to Sleep Wave, a podcast where we let waves of relaxation wash over you through original sleep meditations created to help you fall asleep tonight. And don't worry if you don't hear the end of an episode, I encourage you to drift off

[00:00:27] whenever you're ready. Before we get started on tonight's episode, I'd like to say thanks again for all of the great ratings and reviews you guys have left us on Apple Podcasts and some of the other networks too. Tonight's shout out goes to fellow breast cancer survivor Jess.

[00:00:43] She began listening during sleepless nights while she was going through chemo and says the awareness and mindfulness she's found from listening are invaluable. We are so happy to have been helpful during your cancer journey and are wishing you so much health moving forward.

[00:01:00] 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.

[00:01:16] 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. Do you ever think about your wins from the day?

[00:01:36] For years, one of my friends and I had a scheduled chat once a week that we called our accountability buddy call, where we would check in with each other about the things we wanted to get done.

[00:01:47] While this was great for productivity and helped us both knock things off our to-do lists and avoid procrastination, my favorite thing about it was the question we would ask each other at the beginning of each call. What were your wins this week?

[00:02:01] I realized the other day that I had fallen out of the habit of clocking my wins and celebrating them and I committed to getting back to it during my nightly journaling. I love this practice because it helps you to know what's working and to do more of that,

[00:02:17] and it's also a great way of showing yourself some love. Both of these things help you to be happier and add greater satisfaction to your life, which also eases stress and increases inner peace. So I ask you, what are your wins?

[00:02:35] Take a moment now and see what comes to mind. Wins are often thought of as those big things like buying a house, scoring a dream job, or marrying the love of your life, but they can also be as small as making your bed this morning.

[00:02:57] The big wins are great, but taking stock of the small ones I think may be even more important because as you start to look for the daily successes, everything in life starts to feel better.

[00:03:12] Some wins that made my list recently are achieving as many workouts last week as I committed to, drinking enough water each day, meal planning, and recording my 400th audiobook. When I do the things I've committed to or when there's a big win like recording that

[00:03:30] many books, I go do something nice for myself. I get a mini-pedi or go out for ice cream with my family or give myself a luxurious morning to sleep in and take things slow. Daily meditation can help you have a more peaceful, self-celebratory sense too.

[00:03:49] When you sit with yourself in silence consistently, it becomes easier to tune into what is working for you and what is not, which leads to making better choices. You begin to want to do things that fuel your life instead of depleting it.

[00:04:06] Tonight, you have something to celebrate because you made the decision to meditate before bed, which will give you a better night's sleep and help you to have a more intentional day tomorrow. Cuddle up, get cozy, and prepare to focus on all the things that are working well in

[00:04:24] life as we meditate together to Celebrating Your Wins by Billy Gill. One of the most important chemicals produced in the body that help regulate the brain's reward system is the well-known neurotransmitter known as dopamine.

[00:04:52] It has a reinforcing effect and tends to cause certain behaviors to be repeated because of the positive feelings that follow from its release. A simple example is the ever so slight sense of accomplishment you may feel in the morning when you make up your bed.

[00:05:10] A clean, clutter-free environment is soothing to the eye because it reduces the amount of visual stimuli your brain has to process. The release of dopamine plays an important role in reinforcing that behavior because it induces a sense of well-being associated with that action, helping to form a habit.

[00:05:33] Through neuroplasticity, the ability of the brain to change and adapt, new neural pathways are created, making it easier to maintain cleanliness and organization over time. Researchers have discovered that this whole process can be enhanced through consciously acknowledging and celebrating your achievements, big or small.

[00:05:56] When you celebrate your successes, you provide positive reinforcement. This reinforcement strengthens the neural pathways associated with the actions that led to the success. Neuroscientists summarize this phenomenon in the phrase, cells that fire together, wire together.

[00:06:16] The neurons involved in these actions are more likely to fire together in the future, making it easier to repeat the successful behavior. Tonight's sleep meditation will help you acknowledge your successes, no matter how big or how small, to revel in the feeling of accomplishment.

[00:06:36] It's about patting yourself on the back, but not merely to make yourself feel good, but to use that sense of feeling good, which is really an activation of your brain's reward center, to then rewire your neural pathways and create even more success in your life.

[00:06:57] Relax into a comfy position in your bed. You may decide to lie flat on your back or some other pose that feels supported and allows you to breathe easily. Inhale, and as you exhale that breath, release any tension or worry that you may be holding

[00:07:21] onto from the activities of the day. Slowly feel your lungs filling with air once again, and perhaps you can sip a little more breath in this time. Notice a brief pause at the top of the inhale, and then open your mouth and release the breath.

[00:07:48] There's a stillness at the bottom of the exhale. Feel free to linger there a bit longer if that feels comfortable. When the next inhale rolls around, yield to the need for a new breath and receive the flow of air in through your nostrils.

[00:08:10] Hold it for just a moment, sip a little more breath in through the nose without strain, and then, almost reluctantly, release the air through your mouth and observe the stillness at the bottom of the exhale.

[00:08:32] Allow your natural breath cycle to return as you inhale and exhale through the nostrils. The breath will take care of itself, but you may occasionally make subtle suggestions to the breath according to your preferences. Breathing can be a very subtle and pleasant experience as you refine your relationship

[00:09:02] with the breath, and learn when to make those suggestions and when to let the breath be free to move as it will. This is a process of practice and cultivation, but the guiding principle will always be your

[00:09:22] own intuitive sense of what your body is asking for in the moment. Never be too demanding of the breath, but gradually learn to follow its lead and you will experience a wonderful tool to regulate your nervous system and emotions.

[00:09:49] The breath is the bridge between the conscious and unconscious processes of the body. For a few moments, simply observe the movements of the breath in the torso with the attitude of a witness, as though you are sitting back and relaxing to enjoy a performance as the

[00:10:14] subtle sensations of the breath dance and play on the stage of your awareness. Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out. Continue on for a few moments. Now, take a moment to truly appreciate this success.

[00:12:59] It could be something as simple as completing a task, learning something new, or even taking time for yourself. No achievement is too small. Allow this memory to come into your awareness and visualize it clearly. Now, take a moment to truly appreciate this success.

[00:13:36] Feel the sense of accomplishment and joy it brought you. Notice the warm, uplifting sensations in your body as you recall this positive experience. Allow these feelings to expand, filling your entire being with a sense of pride and happiness.

[00:14:08] Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out. As you breathe in, imagine inhaling positivity and light. With each exhale, release any doubts or negative thoughts. Breathe in positivity and light. Breathe out negative thoughts. Breathe in positivity. Breathe out negativity. Once more, breathe in positivity.

[00:15:27] Breathe out doubt and negativity. Continue to focus on your breathing, letting each breath deepen this sense of celebration and gratitude. Think about the effort, dedication, and perseverance that went into achieving this success. Recognize the strength and resilience within you that made it possible.

[00:16:12] Acknowledge the progress you've made and the steps you've taken, no matter how small they might seem. Imagine now that you are surrounded by a golden light, a light that represents your successes and achievements. This light is warm, comforting, radiating from within you and surrounding you with a

[00:16:53] sense of peace and fulfillment. Allow yourself to bask in this glow, feeling it nurture and energize you. Breathe in, breathe out. Every time we recognize and celebrate our successes, we reinforce positive pathways in our brain.

[00:19:52] We train our minds to focus on the good, the progress, and the possibilities. This creates a cycle of positivity and motivation, making it easier to achieve future successes and maintain a joyful outlook on life. In this journey of reinforcing positive habits, consider the role and importance of gracefully

[00:20:23] accepting praise from others. When we accept compliments and acknowledgements with gratitude, we further reinforce the neural pathways of success in our minds. Imagine a moment when someone praised you for your efforts or achievements.

[00:20:52] Recall the words they used, the warmth in their voice, and the sincerity in their eyes. Allow yourself to fully receive this praise, without deflecting or downplaying it. Feel the positive energy of their words sink in, nurturing your sense of accomplishment and self-worth.

[00:21:22] Accepting praise gracefully is not about vanity. It is about recognizing and affirming your own value. When we acknowledge and internalize the positive feedback from others, we strengthen our confidence and motivation. This, in turn, encourages us to continue striving towards our goals with renewed energy and determination.

[00:21:56] As you breathe in, visualize yourself accepting praise with an open heart. With each exhale, release any discomfort or self-doubt. Embrace the positive reinforcement from others as a powerful tool to support your journey of growth and success.

[00:22:23] By welcoming and valuing the praise we receive, we create a supportive and positive internal environment. This encourages our brains to build and reinforce the pathways that lead to more positive habits. Feel the calmness that comes from this acceptance, allowing it to blend seamlessly with the tranquility we've cultivated.

[00:23:00] Let the combination of internal recognition and external validation enhance your overall sense of peace and satisfaction. Breathe in, breathe out. Breathe in, breathe out. Breathe in, breathe out. As you continue to relax, take a moment to set an intention for tomorrow.

[00:25:50] Visualize a small goal or positive action you'd like to accomplish. See yourself succeeding and feel the joy and satisfaction that comes with it. Trust in your ability to make it happen, just as you've done before. Breathe in, breathe out. Breathe in, breathe out.

[00:26:26] As you inhale, drawing in confidence and determination, exhaling slowly, release any lingering doubts or worries. Inhale confidence and determination. Exhale doubts. Inhale confidence and determination. Exhale doubts or worries. Inhale confidence and determination. Exhale doubts or worries.

[00:27:37] Feel the rhythm of your breath, steady and calm, grounding you in this moment of peace and self-celebration. Go on. Breathe in, breathe out. Breathe in, breathe out. Breathe in. Feel a soothing wave of calmness washing over you, from the top of your head down through

[00:30:25] your face and neck, your shoulders, arms, and hands. This wave of calmness continues to flow down through your chest, your back, your abdomen, and your legs, all the way to your feet. With each passing moment, you become more and more relaxed.

[00:31:10] Watch the navel rising and falling with each breath. Say to yourself, silently in your mind, as you inhale and exhale. Inhale navel rising. Exhale navel falling. Inhale navel rising. Exhale navel falling. Inhale navel rising. Exhale navel falling. Visualize a tranquil night sky filled with twinkling stars.

[00:35:04] These stars represent moments of calm and peace, guiding you toward a restful sleep. Feel the gentle pull of tranquility inviting you to let go of any remaining tension, to surrender to the soothing embrace of the as you breathe in. Imagine drawing in this peaceful energy.

[00:35:40] With each breath out, feel any residual excitement or alertness gently ebbing away, replaced by a deep sense of relaxation. Breathe in peace. Breathe out. Breathe in peace. Breathe out and relax. Breathe in peace. Your body knows how to find its perfect state of rest.

[00:38:36] Trust in this natural process, allowing yourself to drift further into relaxation. Let go of the day's activities and thoughts, knowing that you have celebrated your successes and now it is time to rest. As you float in this peaceful state, imagine a soft, comforting darkness enveloping you,

[00:39:10] inviting you to sleep. Feel this darkness gently cradling you, soothing every part of your being, making it easy to drift off into a deep, restorative sleep. Remember that every step forward, no matter how minor it might seem, is a victory worth celebrating.

[00:39:45] By focusing on these positive moments, we nurture a mindset of gratitude and accomplishment, paving the way for future successes and a more joyful life. Continue to feel this gentle wave of calm serenity wash over you, soothing your mind.

[00:40:11] With each breath, deepen your sense of relaxation, allowing this tranquil state to guide you into a restful sleep. Hold on to the warmth of your achievements and the peace of this moment. Embrace the rest and rejuvenation of sleep, confident in the knowledge that you are on

[00:43:48] a path of continuous growth and positivity. Sleep, sleep, sleep.