Creating Your Dream Space ✨ Guided Meditation For Better Sleep

[00:00:09] [SPEAKER_00]: Hi Sleep Wavors, it's Carissa, back with a meditation to help you sleep.

[00:00:14] [SPEAKER_00]: Tonight we're chatting about creating space for our dreams.

[00:00:18] [SPEAKER_00]: Meditation is the best way I know to prime the body and the brain for peace and wonderful dreams.

[00:00:25] [SPEAKER_00]: If you've been with us for a while and have noticed your sleeping better and better,

[00:00:29] [SPEAKER_00]: we'd be so honored if you'd share the sweet dreams with your friends.

[00:00:32] [SPEAKER_00]: Just click share and send this episode to anyone who deserves a good night's sleep.

[00:00:37] [SPEAKER_00]: Thank you.

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[00:01:12] [SPEAKER_00]: Speaking of sharing things we love,

[00:01:14] [SPEAKER_00]: the Christmas before my son arrived, my sister shared something with me that she loves.

[00:01:20] [SPEAKER_00]: A beautiful nightlight.

[00:01:21] [SPEAKER_00]: But this is not just any nightlight.

[00:01:24] [SPEAKER_00]: It projects stars and clouds up onto the ceiling in this like beautiful shimmery blue light,

[00:01:30] [SPEAKER_00]: and the clouds seem to move over the stars.

[00:01:33] [SPEAKER_00]: My sister thought my soon-to-be-born baby might like it for his nursery.

[00:01:38] [SPEAKER_00]: I loved it so much, I took it to the hospital with me to give birth,

[00:01:43] [SPEAKER_00]: and he was born under that starry sky with soft music playing.

[00:01:48] [SPEAKER_00]: While we were in the hospital those first few days of his life,

[00:01:52] [SPEAKER_00]: we kept that nightlight going, those stars and clouds circling us overhead,

[00:01:57] [SPEAKER_00]: so as to avoid turning on the harsh overhead fluorescent lights.

[00:02:01] [SPEAKER_00]: All the nurses called our room the party room,

[00:02:04] [SPEAKER_00]: even though to me it felt more like a cocoon than a club.

[00:02:08] [SPEAKER_00]: My son still loves that light.

[00:02:10] [SPEAKER_00]: As do I, and we often turn on the stars to mellow out.

[00:02:15] [SPEAKER_00]: There's nothing quite like contemplating outer space to make you aware of your inner space.

[00:02:21] [SPEAKER_00]: When looking up at stars in real life,

[00:02:24] [SPEAKER_00]: I often feel how small I am and how vast the universe is.

[00:02:29] [SPEAKER_00]: I get in touch with awe and connect to something greater than me.

[00:02:34] [SPEAKER_00]: Nothing opens the pathway for great dreams to come through,

[00:02:38] [SPEAKER_00]: quite like giving your mind literal, actual space before you sleep.

[00:02:44] [SPEAKER_00]: Space from your thoughts, space from your worries,

[00:02:48] [SPEAKER_00]: space from your waking life.

[00:02:51] [SPEAKER_00]: Meditation before sleep creates this space.

[00:02:55] [SPEAKER_00]: It quiets the mind and pushes pause on the day

[00:02:58] [SPEAKER_00]: so you can immerse yourself in the rest and deep peace to be found during your sleep at night.

[00:03:05] [SPEAKER_00]: It's kind of like tidying up your room before you go to bed,

[00:03:09] [SPEAKER_00]: putting away projects that need to be attended to, closing your laptop,

[00:03:14] [SPEAKER_00]: shutting the book on your bedside table,

[00:03:16] [SPEAKER_00]: and allowing yourself a clean slate from which to dream.

[00:03:20] [SPEAKER_00]: What better way to prime ourselves to dream big

[00:03:23] [SPEAKER_00]: than by creating an inner cosmos in our minds,

[00:03:27] [SPEAKER_00]: a huge endless space to cast our dreams out into.

[00:03:42] [SPEAKER_00]: When it comes to exploring outer space,

[00:03:45] [SPEAKER_00]: a telescope can observe distant galaxies dating back

[00:03:49] [SPEAKER_00]: to just a few hundred million years after the Big Bang.

[00:03:55] [SPEAKER_00]: It allows us to learn about the life cycle of stars

[00:03:59] [SPEAKER_00]: and whether planets outside our solar system could be habitable.

[00:04:04] [SPEAKER_00]: It's not clear though how much that information

[00:04:08] [SPEAKER_00]: can tell us about what it means to be like ourselves,

[00:04:12] [SPEAKER_00]: that is, what it feels like to be alive and conscious in the universe.

[00:04:18] [SPEAKER_00]: When it comes to that big question,

[00:04:22] [SPEAKER_00]: a telescope can only offer so much.

[00:04:26] [SPEAKER_00]: Many traditions emphasize the importance of looking inward

[00:04:30] [SPEAKER_00]: to understand the fundamental nature of reality and existence.

[00:04:37] [SPEAKER_00]: Is it possible or likely then that the more deeply inward we look,

[00:04:43] [SPEAKER_00]: the more wisdom we will gain?

[00:04:47] [SPEAKER_00]: Let's venture into our own inner universe to explore the power

[00:04:52] [SPEAKER_00]: of cultivating our inner dream space.

[00:04:57] [SPEAKER_00]: Take all the time you need to become comfortable and relatively still.

[00:05:04] [SPEAKER_00]: You may need to make a few final adjustments

[00:05:07] [SPEAKER_00]: to your body or your bedding.

[00:05:12] [SPEAKER_00]: Just make sure you can relax into a stable and easy position

[00:05:18] [SPEAKER_00]: that allows you to mindfully watch your breath moving your torso.

[00:05:24] [SPEAKER_00]: Bring your attention to your belly.

[00:05:29] [SPEAKER_00]: Notice the belly rise and fall with each inhale and exhale.

[00:05:39] [SPEAKER_00]: Your breath is a wonderful bridge to connect your inner and outer world.

[00:05:46] [SPEAKER_00]: You can affect your breath by changing the rate and duration of inhales and exhales,

[00:05:54] [SPEAKER_00]: as well as the pauses between the two breaths.

[00:06:00] [SPEAKER_00]: You use your conscious willpower to do that,

[00:06:03] [SPEAKER_00]: and yet if your attention is elsewhere,

[00:06:07] [SPEAKER_00]: you will still continue to breathe automatically.

[00:06:13] [SPEAKER_00]: That dual ability to willfully change the breath,

[00:06:17] [SPEAKER_00]: and yet also to bypass the will in order to breathe,

[00:06:22] [SPEAKER_00]: is what makes the breath such a portal to inner states of consciousness,

[00:06:27] [SPEAKER_00]: not to mention that it exerts a profound effect on your neurochemistry.

[00:06:33] [SPEAKER_00]: Simply inhale through your nose

[00:06:37] [SPEAKER_00]: and exhale through your mouth when you feel ready.

[00:06:44] [SPEAKER_00]: Again, inhale through your nostrils for about five seconds.

[00:06:50] [SPEAKER_00]: Notice a natural pause at the top of your inhale,

[00:06:55] [SPEAKER_00]: then exhale through the mouth, letting go of tension that you may not have been aware

[00:07:02] [SPEAKER_00]: that you were holding onto.

[00:07:07] [SPEAKER_00]: Pause for a beat or two longer at the bottom of your exhale.

[00:07:14] [SPEAKER_00]: Once more, in the same way, inhale through your nose,

[00:07:20] [SPEAKER_00]: pause, and exhale through your mouth.

[00:07:26] [SPEAKER_00]: Pause.

[00:07:28] [SPEAKER_00]: Keep a soft Mona Lisa smile on your face to keep the facial muscles relaxed,

[00:07:38] [SPEAKER_00]: breathing only through your nostrils now.

[00:07:42] [SPEAKER_00]: Watch your belly rise and fall as you breathe.

[00:07:51] [SPEAKER_00]: Inhale, navel rising.

[00:07:54] [SPEAKER_00]: Exhale, navel falling.

[00:08:00] [SPEAKER_00]: Inhale, rising.

[00:08:04] [SPEAKER_00]: Exhale, navel falling.

[00:08:09] [SPEAKER_00]: Inhale, navel rising.

[00:08:14] [SPEAKER_00]: Exhale, navel falling.

[00:08:19] [SPEAKER_00]: Continue at your own pace for some time.

[00:10:26] [SPEAKER_00]: Pay attention to your physical body.

[00:10:29] [SPEAKER_00]: Start at the top of your head and slowly scan downwards the whole of the physical.

[00:12:36] [SPEAKER_00]: Notice any areas of tension or discomfort,

[00:12:41] [SPEAKER_00]: and imagine them melting away with each exhale.

[00:12:48] [SPEAKER_00]: Feel your scalp roll, your forehead smooth, and your jaw un-let this wave of relaxation

[00:13:02] [SPEAKER_00]: travel down your neck, shoulders, arms to your fingertips.

[00:13:13] [SPEAKER_00]: Continue to hips.

[00:13:22] [SPEAKER_00]: Light yourself, silently see yourself under a night sky.

[00:15:04] [SPEAKER_00]: The vastness of the cosmos stretches out before you,

[00:15:10] [SPEAKER_00]: inviting you to explore its mysteries.

[00:15:16] [SPEAKER_00]: Feel the cool, gentle breeze on your skin and the soft grass beneath your feet

[00:15:30] [SPEAKER_00]: is the beginning of your journey.

[00:15:33] [SPEAKER_00]: A place where inner and outer space converge up at the stars in the vastness of space.

[00:15:46] [SPEAKER_00]: In the inky black sky, the stars shine down.

[00:15:53] [SPEAKER_00]: The North Star is the guide star of the heavens.

[00:16:01] [SPEAKER_00]: Travelers have used it for centuries to determine their location.

[00:16:10] [SPEAKER_00]: When we align with who we truly are, in a way, we are trying to navigate our journey.

[00:16:18] [SPEAKER_00]: We must determine our location by the constellations of our intuition,

[00:16:25] [SPEAKER_00]: our inner space.

[00:16:29] [SPEAKER_00]: Visualize the North Star.

[00:16:33] [SPEAKER_00]: On any clear night, if you find the Big Dipper, the two stars that form the front of

[00:16:40] [SPEAKER_00]: the Dipper's cup point the way to the North Star, which shines brightly with a purple aura.

[00:16:50] [SPEAKER_00]: It is the tip of the Little Dipper's handle.

[00:16:55] [SPEAKER_00]: Visualize the North Star and feel that this purple light descends

[00:17:02] [SPEAKER_00]: and enters your body at the top of your head.

[00:17:09] [SPEAKER_00]: At the highest point on your head, equidistant between the ears,

[00:17:15] [SPEAKER_00]: is a place called the meeting of all points.

[00:17:20] [SPEAKER_00]: All the meridians of your body converge at this point.

[00:17:26] [SPEAKER_00]: As the energy of the North Star meets your energy at this point and begins to glow

[00:17:35] [SPEAKER_00]: like golden light, all the meridians in your body take on this golden light that don't easily

[00:17:52] [SPEAKER_00]: take on the light to soak a bit longer in this healing energy.

[00:18:03] [SPEAKER_00]: The body becomes filled with this light by using your imagination.

[00:18:13] [SPEAKER_00]: Don't feel that this is a trivial thing.

[00:18:17] [SPEAKER_00]: As you think, so shall you be.

[00:18:23] [SPEAKER_00]: The image of the golden light entering at the crown of your head

[00:18:28] [SPEAKER_00]: and suffusing your body activates your intuition.

[00:18:35] [SPEAKER_00]: Allow your mind to be calm what your intuition perceives.

[00:18:50] [SPEAKER_00]: This is your unconscious mind seeing more clearly than you are able to see with your

[00:18:57] [SPEAKER_00]: consciousness. The conscious mind narrows down and focuses on particular points,

[00:19:08] [SPEAKER_00]: but the unconscious mind gathers all other points together in the total open.

[00:19:22] [SPEAKER_00]: Clear your intuition understands the whole. The right action arises by itself.

[00:19:44] [SPEAKER_00]: The results of intuition appear as a moment of clarity, a flash of insight.

[00:20:56] [SPEAKER_00]: Breathe in, feel the golden light entering and warming all the spaces of your body.

[00:21:14] [SPEAKER_00]: If you feel that there is some part of the body that remains dark,

[00:21:19] [SPEAKER_00]: let the lights poke a little deeper into this area. It cleanses and washes away any obstructions,

[00:21:33] [SPEAKER_00]: mental, physical with the North Star to guide you. Imagine yourself being gently lifted off

[00:22:46] [SPEAKER_00]: the ground, floating upwards into the night sky. As you ascend, you see the earth below,

[00:22:59] [SPEAKER_00]: a beautiful blue planet surrounded by the blackness of space passing through clouds of stars,

[00:23:17] [SPEAKER_00]: nebulae, and distant galaxies. Feel the wonder and awe of the universe,

[00:23:27] [SPEAKER_00]: a reminder of the infinite possibilities that exist. Begin to descend back towards earth,

[00:24:42] [SPEAKER_00]: feeling the pull as you return to the open field. Imagine a door opening before you.

[00:25:00] [SPEAKER_00]: This door leads to your inner space, a sanctuary within your mind where you can explore your deepest

[00:25:10] [SPEAKER_00]: thoughts, emotions and aspirations. Open the door and step inside. This space is uniquely yours,

[00:25:29] [SPEAKER_00]: filled with elements that bring you peace and joy. Visualize the walls, colors and textures

[00:25:40] [SPEAKER_00]: that harmonize with the highest version of yourself. The way you feel in this space

[00:25:49] [SPEAKER_00]: is how you would like to feel in your waking life as well, is who you aspire to be.

[00:26:02] [SPEAKER_00]: Those aspirations are there within you because they are your destiny. Realizing this destiny

[00:26:12] [SPEAKER_00]: is a matter of aligning your mind with who you are in this space. Imagine your favorite furniture,

[00:26:24] [SPEAKER_00]: personal items and the natural elements that soothe your soul. Feel the warmth

[00:26:35] [SPEAKER_00]: and safety of this inner sanctuary. Breathe in, breathe out, breathe out. Allow yourself to

[00:27:07] [SPEAKER_00]: access the emotions and states of consciousness needed for transformation. Picture yourself as

[00:27:20] [SPEAKER_00]: the person you aspire to be, embodying the qualities and traits you desire. Feel the confidence,

[00:27:40] [SPEAKER_00]: love and wisdom radiating from within you. Let these feelings rearrange your mind,

[00:27:55] [SPEAKER_00]: creating new patterns of thought and behavior that align with your true self.

[00:28:04] [SPEAKER_00]: Breathe in, gently bring your attention to your left nostril and imagine the inhale is coming in

[00:31:36] [SPEAKER_00]: only through the left nostril. Imagine you could breathe out only through the right nostril.

[00:31:49] [SPEAKER_00]: Notice a natural pause as you release your out breath and this time breathe in through

[00:31:57] [SPEAKER_00]: the right nostril. Just enjoy the easy and simple flow and observe it transforming to an

[00:32:16] [SPEAKER_00]: through the left nostril. We'll continue together for a few rounds. Left nostril, breathe in,

[00:32:32] [SPEAKER_00]: right nostril, continue breathing in this way, alternating the breath in each nostril.

[00:33:02] [SPEAKER_00]: If you are not sure that the breath is changing nostrils, don't worry.

[00:33:09] [SPEAKER_00]: Your intention and imagination is enough. This breathing is more about your awareness

[00:33:19] [SPEAKER_00]: than your nostrils. Allow your mind and your consciousness to move with the breath

[00:33:28] [SPEAKER_00]: as we continue the alternate nostril breathing with focused awareness.

[00:33:34] [SPEAKER_00]: For one minute, fully embracing the transformation taking place within you,

[00:34:52] [SPEAKER_00]: know that you have the power to cultivate your inner space, drawing inspiration from

[00:35:00] [SPEAKER_00]: the vastness of outer space and the mysteries it holds, trust in your ability, becoming the

[00:35:14] [SPEAKER_00]: person you want to be. Breathe in, sleep.