Cultivating Positive Attitudes Around Sleep ✨ Guided Meditation

[00:00:10] Good evening, Sleep Wave listeners. Carissa here. Tonight we are meditating on the magic of positive expectation to help us have consistently better sleep. First though, I just wanted to give a huge shout out to our subscribers. Thank you so much for your support of the show. We love creating great content for you to drift off to and your support helps us do just that. If you're not yet a subscriber and you'd like to become one, just click the subscribe button.

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[00:01:08] Hey, Sleep Wave listeners. If you have little ones or just love the nostalgia of the bedtime stories on Sleep Wave, this announcement is for you. I'm Abby. I'd like to tell you about Koala Moon, my podcast of relaxing tales that turns restless nights and bedtime battles into a magical treat at the end of the day. Each Monday and Thursday, I'll bring you original children's bedtime stories and calming sleep meditations. Whether you're helping your children's bedtime stories and calming sleep meditations.

[00:01:38] Whether you're helping your children drift off or enjoying a peaceful wind down yourself. Our stories and meditations are designed to help you relax and unwind with episodes full of cozy nostalgia.

[00:01:49] Our episodes start off really rather magical, then gradually slow into a gentle, calming pace to help you relax. And if you drift off before the story ends, don't worry, you can always catch up tomorrow.

[00:02:04] So, snuggle down, get comfy, and let Koala Moon whisk you or your little ones away into a night of restful sleep.

[00:02:14] You can find Koala Moon Kids Bedtime Stories and Meditations wherever you get your podcasts. That's Koala Moon, and I'll see you there.

[00:02:24] Hey, Sleepwave listeners. I wanted to take a moment to recommend a podcast that pairs perfectly with what we do here.

[00:02:30] Sleepy, hosted by Otis Gray. If you love our bedtime stories and want even more, Sleepy might be just what you're looking for.

[00:02:39] Otis has a soothing voice that reads classic literature in a calming way, perfect for easing your mind at the end of the day.

[00:02:46] You'll hear familiar stories like Peter Pan, Pride and Prejudice, Winnie the Pooh, and Sherlock Holmes, all read softly to help you unwind.

[00:02:56] Many listeners have found Sleepy to be a comforting companion alongside Sleepwave.

[00:03:01] So if you're looking to enhance your nighttime routine, I encourage you to fluff up the cool side of your pillow and give Sleepy a try.

[00:03:09] You can listen to Sleepy on Spotify or wherever you get your podcasts.

[00:03:13] New bedtime stories every week.

[00:03:23] Last week was the anniversary of my cancer diagnosis, and I found myself contemplating how much life has changed, how much I've changed, over the course of the year.

[00:03:35] One of the biggest changes has been, unsurprisingly, how much more I focus on my overall health.

[00:03:42] While I always exercised and ate well during my life before the diagnosis, I let stress and anxiety take center stage way too often.

[00:03:51] I worked too much and wore myself out trying to do too much in general.

[00:03:57] But during treatment, I simply didn't have the energy to work as much and found a deep kind of surrender over the things that used to cause me stress.

[00:04:07] Now, I'm trying to retain this sense of inner balance and keep my primary focus on healing.

[00:04:13] Not just from the rigors of treatment, but a kind of holistic healing of mind, body, and spirit.

[00:04:21] But that doesn't mean I don't get pulled into those less-than-helpful behaviors of the before times every once in a while.

[00:04:28] For example, I had an old injury flare up recently, and I felt my mind immediately go negative.

[00:04:35] I had tons of thoughts about why this injury was here to stay and lots of feelings about trusting my body.

[00:04:43] But then, I remembered the power of my own mind and attitude.

[00:04:47] Back when I initially got this injury, years ago, I worked a lot with saying thank you to my body.

[00:04:55] I said, I am so grateful that this injury is healing right at this very moment.

[00:05:01] That way, when I felt pain or discomfort, instead of being stressed or disheartened about it,

[00:05:07] I would feel a bit more relief and surrender, believing the sensation was all a part of healing.

[00:05:13] And wouldn't you know it, that injury did start to feel better back then and again this week when I felt it resurface.

[00:05:21] Our minds are wildly powerful.

[00:05:25] If you're having trouble sleeping and you've lain awake every night for a week,

[00:05:29] as you lay down tonight, you are probably going to expect another sleepless night.

[00:05:35] But, if you can shift your expectation, even if it initially feels untrue,

[00:05:42] you may find that that tiny perspective shift will open up new possibilities.

[00:05:48] Positive expectation can be your best friend in shifting patterns.

[00:05:53] You may find yourself drifting off easier tonight and sleeping through the night,

[00:05:58] even if you usually wake up a few times.

[00:06:01] Billy has created a beautiful meditation for us,

[00:06:05] where we'll get to practice the power of positive expectation together.

[00:06:10] So, relax, get comfy, and let's begin.

[00:06:24] In our everyday experience, we may encounter mild forms of paranoia.

[00:06:30] It might involve feeling overly self-conscious or mistrustful.

[00:06:35] There are more severe forms of this psychological state,

[00:06:39] but we are all prone to some level of irrational belief that things aren't going to work out in our favor.

[00:06:47] There is a flip side to this unfortunate tendency, however,

[00:06:51] that has the potential to radically transform the way you see the world and how you see yourself.

[00:06:58] The ancient Greeks, particularly the Stoic philosophers,

[00:07:02] subscribed to a guiding force or divine providence in the universe

[00:07:06] that organized events with a purposeful and benevolent intention.

[00:07:12] The term, pro-noia, was the idea that the cosmos had a natural, ordered structure

[00:07:19] designed to serve humanity's good,

[00:07:22] aligning with the Stoic belief in a rational universe.

[00:07:27] Prepare yourself for a blissful night of sleep

[00:07:30] as the universe conspires to support your highest good.

[00:07:35] Tonight, you'll invite a deep and gentle sleep,

[00:07:40] trusting in the positive forces all around you

[00:07:44] and cultivating a sense of openness to each moment,

[00:07:48] whether awake or asleep.

[00:07:52] Make any final adjustments to your clothing,

[00:07:56] pillow, blanket, and the rest.

[00:08:02] Give yourself plenty of time to do this

[00:08:06] as you gradually settle into a comfortable and relaxed position

[00:08:12] that allows you to breathe steadily and easily.

[00:08:18] Once you've found a comfortable stillness,

[00:08:22] try to be still.

[00:08:24] It's okay if you need to move your body at any time.

[00:08:29] Just make sure that you are conscious of any movements.

[00:08:35] As you prepare to meditate,

[00:08:38] this stillness of the body becomes a form of concentration.

[00:08:46] Concentration doesn't need to be tense.

[00:08:50] In fact, keeping the intention to remain still

[00:08:54] should give way to deep relaxation.

[00:08:57] If we are haphazard with our physical movement while we meditate,

[00:09:04] it is no different than compulsively thinking.

[00:09:09] The mind moves in many subtle ways when we meditate,

[00:09:14] which is not in itself a distraction,

[00:09:18] but the awareness of how the mind moves

[00:09:22] is the real definition of mindfulness.

[00:09:24] It's much easier to keep the body still than the mind.

[00:09:33] The body can be kept still with your willpower.

[00:09:38] However, the mind is much more restless

[00:09:42] and can't be kept still as easily as the body.

[00:09:49] So let the body teach the mind

[00:09:52] to settle into a focused and relaxed state.

[00:09:57] The breath flows freely

[00:10:01] as the belly rises

[00:10:04] and falls with each inhale

[00:10:09] and exhale.

[00:10:13] Again, if you need to make any adjustments,

[00:10:18] please feel free,

[00:10:20] but move consciously.

[00:10:23] No unconscious movements.

[00:10:31] Say to yourself,

[00:10:33] silently in the mind,

[00:10:36] inhale,

[00:10:38] navel rising,

[00:10:42] exhale,

[00:10:48] inhale,

[00:10:50] navel rising,

[00:10:56] navel falling.

[00:11:00] Again.

[00:11:02] Inhale,

[00:11:04] navel rising,

[00:11:15] breathing in this way

[00:11:17] with a calm sense of pure observation.

[00:11:24] Inhale,

[00:11:26] navel rising,

[00:11:31] navel falling.

[00:11:34] Inhale,

[00:11:36] navel rising,

[00:11:41] navel falling.

[00:11:45] Continue on

[00:11:46] at your own pace

[00:11:47] for a few moments,

[00:12:52] incorporating a balanced sense of pronoia,

[00:12:56] a healthy belief

[00:12:57] that the world is fundamentally supportive,

[00:13:01] requires cultivation of both optimism

[00:13:04] and groundedness.

[00:13:08] The key to integrating this positive expectation

[00:13:13] is to simultaneously cultivate non-attachment

[00:13:17] to the results.

[00:13:23] Non-attachment allows us to reduce anxiety

[00:13:27] about the specific ways

[00:13:29] in which we may fulfill

[00:13:31] our highest potential.

[00:13:36] Inevitably,

[00:13:38] events and circumstances

[00:13:40] will challenge the belief

[00:13:43] that the universe is conspiring

[00:13:46] to help us.

[00:13:51] If we are attached to the idea

[00:13:54] that what is good for us

[00:13:56] will always be comfortable

[00:13:59] and stable,

[00:14:01] the risk of disappointment

[00:14:03] may be overwhelming.

[00:14:08] For example,

[00:14:09] if we were to encounter

[00:14:11] some difficulty,

[00:14:13] we might feel

[00:14:14] that it was naive

[00:14:15] to think that things

[00:14:17] were going to work out for us.

[00:14:20] To cope with that disappointment,

[00:14:22] we might even consider

[00:14:24] scrapping the whole idea

[00:14:26] of pronoia altogether.

[00:14:29] However,

[00:14:31] non-attachment,

[00:14:32] a softening of expectations

[00:14:34] around what our highest good

[00:14:36] may look or feel like,

[00:14:39] sustains us

[00:14:40] even when the going gets rough.

[00:14:47] By staying non-attached

[00:14:49] to specific outcomes

[00:14:50] or even to the desire for comfort,

[00:14:54] we can interpret challenges

[00:14:57] as steps in a broader journey

[00:15:00] rather than obstacles

[00:15:02] or setbacks.

[00:15:06] For example,

[00:15:07] when faced with a difficult situation,

[00:15:11] non-attachment helps us

[00:15:13] to stay open

[00:15:14] to how the experience

[00:15:16] might strengthen us

[00:15:17] or reveal new insights,

[00:15:20] trusting that it's part

[00:15:22] of the universe's way

[00:15:24] to pull us into the next phase

[00:15:27] of our growth journey.

[00:15:31] non-attachment allows us

[00:15:34] to let go of rigid timelines

[00:15:37] and methods

[00:15:38] for success or happiness.

[00:15:42] We might have a vision

[00:15:44] for our path,

[00:15:46] but non-attachment

[00:15:47] gives space

[00:15:48] for the universe

[00:15:49] to guide us

[00:15:50] in unexpected directions.

[00:15:55] This patience

[00:15:56] nurtures pronoia

[00:15:58] by helping us trust

[00:15:59] that delays,

[00:16:01] detours,

[00:16:02] or shifts in plans

[00:16:05] are part of a beneficial process,

[00:16:09] even if we can't

[00:16:10] immediately see how.

[00:16:13] Another key

[00:16:15] is to embrace curiosity.

[00:16:19] Each challenge

[00:16:21] or setback

[00:16:23] can be seen

[00:16:24] as a clue

[00:16:25] or stepping stone

[00:16:27] towards something

[00:16:29] even better

[00:16:30] than we imagined.

[00:16:36] Curiosity helps us

[00:16:38] stay open,

[00:16:40] recognizing

[00:16:41] that the universe

[00:16:43] may have a greater vision

[00:16:45] for us

[00:16:46] than we can

[00:16:47] currently understand.

[00:16:53] Rather than expecting

[00:16:54] specific rewards

[00:16:56] or outcomes,

[00:16:58] hold your hopes

[00:17:00] lightly.

[00:17:04] In pronoia,

[00:17:06] we expect

[00:17:07] good things to come,

[00:17:09] but leave room

[00:17:10] for them to arrive

[00:17:12] in surprising forms.

[00:17:16] Stay open

[00:17:17] to unforeseen possibilities

[00:17:20] where life's gifts

[00:17:22] may appear

[00:17:24] in ways

[00:17:24] we hadn't anticipated,

[00:17:28] reinforcing your trust

[00:17:30] in a benevolent universe.

[00:17:36] Return

[00:17:36] to the gentle rhythm

[00:17:38] of your breath

[00:17:40] as this sense

[00:17:42] of trust

[00:17:44] spreads

[00:17:45] to every

[00:17:46] intelligent cell

[00:17:48] in your

[00:17:49] intelligent body.

[00:17:54] With every inhale,

[00:17:57] allow yourself

[00:17:58] to breathe in

[00:18:00] positivity,

[00:18:02] a gentle glow

[00:18:03] of warmth

[00:18:05] and kindness.

[00:18:11] With every exhale,

[00:18:15] tension

[00:18:16] or resistance,

[00:18:19] releasing

[00:18:20] any concerns

[00:18:21] from today

[00:18:23] or expectations

[00:18:25] for tomorrow.

[00:18:30] Breathe in

[00:18:32] positivity

[00:18:33] to resistance.

[00:18:43] Breathe in

[00:18:50] concern.

[00:19:08] Continue

[00:19:09] gently breathing

[00:19:10] for some time.

[00:22:21] Watch the gentle

[00:22:22] rise

[00:22:23] and fall

[00:22:25] of the navel.

[00:22:38] Navel falling

[00:22:47] that fills

[00:22:48] your being

[00:22:49] on the inhalation

[00:22:50] is an invitation

[00:22:53] to seek out

[00:22:55] hidden blessings

[00:22:56] and believe

[00:22:58] in the good.

[00:23:03] Feel the support

[00:23:05] of a cosmos

[00:23:06] that is always

[00:23:08] bending

[00:23:09] toward your

[00:23:10] highest good.

[00:23:14] The exhale

[00:23:15] is an opportunity

[00:23:17] to let go

[00:23:24] of any

[00:23:25] attachment

[00:23:26] to how this

[00:23:27] plays out

[00:23:28] in your life.

[00:23:30] trust

[00:23:31] in the gentle

[00:23:33] wisdom

[00:23:33] of the universe.

[00:23:35] As you

[00:23:36] surrender

[00:23:37] anxiety

[00:23:38] about any

[00:23:39] particular

[00:23:40] form

[00:23:41] your journey

[00:23:42] of growth

[00:23:43] and transformation

[00:23:45] must take,

[00:23:48] open

[00:23:49] to possibilities

[00:23:51] as you

[00:23:52] follow

[00:23:53] the rhythm

[00:23:54] of your breath

[00:24:23] is a supportive,

[00:24:25] gentle,

[00:24:26] and interconnected

[00:24:28] path.

[00:24:32] Life holds

[00:24:34] an inherent

[00:24:34] kindness.

[00:24:38] Imagine

[00:24:39] this calm,

[00:24:41] quiet

[00:24:42] presence

[00:24:43] reassuring

[00:24:45] you

[00:24:45] that you

[00:24:47] are safe

[00:24:47] and supported.

[00:24:52] Safe

[00:25:12] presence

[00:25:13] reassuring

[00:25:15] you

[00:25:15] by your being

[00:25:24] releasing,

[00:25:27] releasing,

[00:25:28] releasing,

[00:25:35] continue breathing.

[00:26:39] Imagine

[00:26:39] you're holding

[00:26:40] a small,

[00:26:42] soft,

[00:26:45] inside this bag

[00:26:46] are stones,

[00:26:48] each one

[00:26:49] representing

[00:26:50] an attachment,

[00:26:52] expectation,

[00:26:54] or worry

[00:26:56] you're carrying.

[00:27:01] Take a moment

[00:27:01] to sense

[00:27:02] the weight

[00:27:03] of the bag.

[00:27:05] Notice

[00:27:05] how each

[00:27:07] stone

[00:27:07] has been

[00:27:08] weighing you

[00:27:09] down.

[00:27:11] You don't

[00:27:12] need to

[00:27:13] examine

[00:27:13] each

[00:27:14] stone

[00:27:14] in detail.

[00:27:16] Just

[00:27:17] acknowledge

[00:27:18] that they

[00:27:19] are there,

[00:27:20] ready to be

[00:27:21] released.

[00:27:51] Set a gentle

[00:27:52] intention,

[00:27:56] releasing

[00:27:57] attachments

[00:27:58] and expectations.

[00:28:03] I trust

[00:28:04] that the

[00:28:05] universe

[00:28:05] holds me

[00:28:06] and I

[00:28:08] am free.

[00:28:12] We'll

[00:28:12] repeat

[00:28:13] this intention

[00:28:14] softly

[00:28:15] in the mind.

[00:28:21] Resonate

[00:28:22] within you.

[00:28:27] Releasing

[00:28:28] attachments

[00:28:29] and expectations.

[00:28:35] I trust

[00:28:36] that the

[00:28:37] universe

[00:28:38] holds me

[00:28:39] and I

[00:28:41] am free

[00:28:48] to releasing

[00:28:49] attachments

[00:28:50] and expectations.

[00:28:55] I trust

[00:28:56] that the

[00:28:57] universe

[00:28:57] holds me

[00:28:59] and I.

[00:30:06] Picture

[00:30:07] yourself

[00:30:07] standing

[00:30:08] on a peaceful

[00:30:09] shoreline

[00:30:10] with calm,

[00:30:13] flowing water

[00:30:14] ahead of you.

[00:30:17] One by one,

[00:30:20] imagine reaching

[00:30:21] into the bag

[00:30:22] and taking

[00:30:24] out a stone.

[00:30:27] Each time

[00:30:28] you pick

[00:30:29] one up,

[00:30:30] recognize

[00:30:31] what it

[00:30:32] represents.

[00:30:35] This stone

[00:30:36] represents

[00:30:37] a worry

[00:30:38] about the

[00:30:38] future.

[00:30:41] This one,

[00:30:43] a specific

[00:30:44] outcome

[00:30:45] you're clinging

[00:30:46] to.

[00:30:48] This one

[00:30:49] is a fear

[00:30:50] of things

[00:30:51] going wrong.

[00:30:55] As you

[00:30:55] hold each

[00:30:56] stone,

[00:30:58] gently let

[00:30:59] it drop

[00:30:59] into the

[00:31:00] water,

[00:31:02] watching

[00:31:02] as it

[00:31:03] sinks

[00:31:04] and disappears

[00:31:05] into the

[00:31:06] depths.

[00:31:10] Feel

[00:31:10] the way

[00:31:11] to lighten

[00:31:11] each time

[00:31:12] you let

[00:31:13] a stone

[00:31:14] go.

[00:31:15] And notice

[00:31:16] a sense

[00:31:17] of ease

[00:31:18] filling the

[00:31:19] space

[00:31:20] where the

[00:31:21] stone

[00:31:21] once was.

[00:31:23] Each release

[00:31:24] creates more

[00:31:26] openness

[00:31:26] and a

[00:31:28] growing sense

[00:31:29] of trust

[00:31:30] that life

[00:31:31] will unfold

[00:31:33] in the

[00:31:33] perfect way

[00:31:35] for you

[00:31:36] to move

[00:31:36] toward your

[00:31:37] highest good.

[00:31:40] Breathe in,

[00:31:48] breathe in,

[00:33:03] embrace the

[00:33:04] feeling of

[00:33:05] lightness,

[00:33:06] the feeling

[00:33:08] of lightness,

[00:33:10] the feeling

[00:33:12] of lightness.

[00:33:17] Feel yourself

[00:33:18] growing lighter,

[00:33:21] free from the

[00:33:23] weight of

[00:33:23] attachment.

[00:33:26] Imagine that

[00:33:28] the gentle

[00:33:29] light

[00:33:29] surrounding you

[00:33:31] grows brighter,

[00:33:32] filling you

[00:33:35] with a soft

[00:33:36] glow

[00:33:37] of support

[00:33:38] and compassion.

[00:33:42] The universe

[00:33:43] is here

[00:33:44] for you,

[00:33:46] guiding you,

[00:33:47] and there

[00:33:48] is no need

[00:33:49] to control

[00:33:50] or hold

[00:33:52] tightly.

[00:33:56] See yourself

[00:33:57] smiling

[00:33:58] softly,

[00:34:00] filled

[00:34:01] with a sense

[00:34:01] of openness

[00:34:03] and possibility.

[00:34:06] You don't

[00:34:07] need to

[00:34:08] force anything.

[00:34:10] Trust

[00:34:10] that the

[00:34:11] gentle

[00:34:12] flow of

[00:34:13] life

[00:34:13] is bringing

[00:34:15] you what

[00:34:15] you need

[00:34:16] here

[00:34:18] and now

[00:34:19] in this

[00:34:20] moment.

[00:35:23] This calm

[00:35:24] space,

[00:35:25] say to

[00:35:26] yourself

[00:35:27] silently

[00:35:29] in the

[00:35:30] mouth,

[00:35:32] I am

[00:35:32] free

[00:35:36] the

[00:35:36] universe

[00:35:36] offers.

[00:35:40] Trust

[00:35:41] that

[00:35:42] life

[00:35:42] unfolds

[00:35:43] perfectly

[00:35:44] without

[00:35:45] my

[00:35:46] control

[00:35:47] or

[00:35:48] expectations.

[00:35:52] Feel

[00:35:53] these words

[00:35:54] settle

[00:35:54] within you,

[00:35:55] leaving

[00:35:56] you with

[00:35:57] a deep

[00:35:57] sense

[00:35:58] of peace

[00:35:59] and trust.

[00:36:01] This

[00:36:02] is the

[00:36:03] sense

[00:36:03] of

[00:36:03] pronoia,

[00:36:05] trust

[00:36:06] in a

[00:36:06] supportive

[00:36:07] universe.

[00:36:08] surrender

[00:36:10] into

[00:36:11] this

[00:36:12] trust

[00:36:12] and

[00:36:13] allow

[00:36:14] it

[00:36:14] to

[00:36:14] anchor

[00:36:15] within

[00:36:16] you

[00:36:21] to

[00:36:22] receive

[00:36:22] all

[00:36:23] the

[00:36:24] good

[00:36:24] the

[00:36:24] universe

[00:36:25] offers.

[00:36:27] I

[00:36:28] trust

[00:36:28] that

[00:36:29] life

[00:36:29] unfolds

[00:36:30] perfectly

[00:36:31] without

[00:36:32] my

[00:36:33] control

[00:36:33] or

[00:36:34] expectations

[00:36:35] to

[00:36:43] receive

[00:36:44] all

[00:36:45] the

[00:36:45] good

[00:36:46] the

[00:36:46] universe

[00:36:47] offers.

[00:36:49] I

[00:36:49] trust

[00:36:50] that

[00:36:51] life

[00:36:51] unfolds

[00:36:52] perfectly

[00:36:53] without

[00:36:55] my

[00:36:55] control

[00:36:56] or

[00:36:57] expectations.

[00:37:03] The more

[00:37:03] anchored

[00:37:04] it becomes,

[00:37:05] the lighter

[00:37:06] and more

[00:37:07] open

[00:37:08] you

[00:37:08] become.

[00:37:12] Everything

[00:37:13] around

[00:37:14] you,

[00:37:15] the air,

[00:37:16] the quiet

[00:37:18] of the

[00:37:18] night,

[00:37:19] the soft

[00:37:21] fabric

[00:37:21] of your

[00:37:22] sheets,

[00:37:24] is here

[00:37:24] to support

[00:37:25] you in

[00:37:26] a night

[00:37:27] of deep,

[00:37:29] restful

[00:37:29] sleep,

[00:37:31] wrapping

[00:37:32] you in

[00:37:32] warmth

[00:37:33] and peace.

[00:37:37] You don't

[00:37:38] have to make

[00:37:39] anything happen.

[00:37:42] That sleep

[00:37:43] will come

[00:37:44] in its own

[00:37:45] time,

[00:37:46] naturally

[00:37:47] and effortlessly,

[00:37:49] just as the

[00:37:51] whole universe

[00:37:52] happens

[00:37:53] of itself.

[00:39:19] Allow yourself

[00:39:20] to gently

[00:39:22] release

[00:39:22] any worries

[00:39:24] around sleep

[00:39:25] or anything

[00:39:27] else,

[00:39:28] as if they

[00:39:29] are leaves

[00:39:30] floating away

[00:39:32] on a

[00:39:32] calm stream.

[00:39:37] By surrendering

[00:39:38] any attachment

[00:39:40] to how you

[00:39:41] think tonight

[00:39:42] should be,

[00:39:44] you make

[00:39:45] space

[00:39:46] for peace

[00:39:47] to flow

[00:39:48] in.

[00:39:50] Trust

[00:39:50] that your

[00:39:51] body and

[00:39:52] mind

[00:39:53] know exactly

[00:39:54] how to

[00:39:54] relax,

[00:39:56] drifting

[00:39:57] into sleep

[00:39:58] when the

[00:39:59] moment

[00:39:59] is right.

[00:40:03] Feel

[00:40:03] yourself

[00:40:04] gently

[00:40:05] unwinding,

[00:40:06] confident

[00:40:07] that the

[00:40:08] universe

[00:40:09] is watching

[00:40:10] over you

[00:40:11] allowing you

[00:40:13] to rest

[00:40:14] deeply,

[00:40:16] safely,

[00:41:24] watching the

[00:41:24] breaths

[00:41:25] flow gently

[00:41:26] in and out

[00:41:28] at the level

[00:41:29] of the navel.

[00:41:32] Navel

[00:41:33] rising,

[00:41:37] navel

[00:41:37] falling,

[00:41:42] rising,

[00:41:53] navel

[00:41:53] rising.