Empower Yourself ✨ Healing Guided Sleep Meditation

[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

[00:00:28] 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.

[00:00:41] Tonight's shout out goes to Erika Diamond, who says Sleep Wave is her go-to for restorative sleep night after night. Love that Erika, sweet dreams. If you love this show, start a free trial of Sleep Wave Premium tonight.

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[00:01:13] But now, a quick word from our sponsors who make this free content possible. The other day a colleague of mine asked in a social media thread what people do to get out of a cycle of self-sabotage.

[00:01:33] I read the thread with interest and there were lots of good ideas, but I didn't answer right away. I really wanted to consider the question. I think all of us at some point have fallen into a cycle of procrastination or overthinking

[00:01:49] or the countless other ways we stall our own forward progress toward goals that matter to us, to doing things we very much want to achieve. When I thought about the times in my life when I've fallen into these habits, the thing

[00:02:03] that helped me move out of it was not pushing through or more self-criticism, but instead self-compassion. If I'm having a day full of procrastination, for example, it's often because I'm tired or need to take a break to refocus.

[00:02:20] If it's a more habitual form of self-sabotage, though, that might require a more involved approach. The first step, I think, is asking yourself, what is it that this behavior is trying to tell me?

[00:02:35] There was a time in LA as an on-camera actress when I was royally bombing every audition I went on. Even on a job I booked, I felt deeply disconnected from it. So much so that I left a reading early claiming my husband had car trouble.

[00:02:52] I am not a person who typically lies, and honesty and reliability are really important values to me. So I remember going home and saying to myself, what is going on with me?

[00:03:05] When I sat with myself for a while, I could see that I was no longer fulfilled by that work, and it was like trying to put on a shoe that's too small when your foot has grown.

[00:03:16] It was time for me to seriously rethink my goals and actions, but change can be scary. So instead of taking those actions, I was acting out. I sat with myself that day and decided to start shifting my career focus and slowly began taking steps in that direction.

[00:03:37] Meditation was the thing that gave me the push to begin taking those steps. I sat on my couch meditating that day when I got home from leaving the reading with my lie, and my sweet old cat cuddled up in my lap. She was the best meditation buddy.

[00:03:53] And I could feel the discord in my body when I thought about continuing on with the path I was currently walking. I'm not sure that I would have been able to make those important shifts in my life had

[00:04:05] I not made the time to be still and listen in. Tonight we're going to be loving with ourselves as we give ourselves space and time to listen in. This is Feel Empowered by Billy Gill. Meditation is a process of transforming our mental habits.

[00:04:37] It gives us tools to regulate our emotions, reframe our experiences, and promote well-being. Before we incorporate meditation and mindfulness into our lives, it's easy for old patterns to repeat themselves, limiting our growth and the expression of our most deeply held values.

[00:04:58] A calm mind is able to see clearly and make conscious choices that align with those values. A distracted and dysregulated mind often struggles with impulse control, leading us to act on immediate urges without considering long-term consequences. It's sometimes an unconscious attempt to soothe the nervous system.

[00:05:23] These immediate rewards may achieve that goal in the short term, but that reactive approach to dealing with negative emotions can keep us caught in frustrating cycles, leaving us feeling stuck. Night Sleep Meditation will help you build the habit of mindfulness to avoid the pitfalls

[00:05:44] of self-sabotage, so that you can gradually move in the direction of your goals with a sense of trust in your ability to become the most fulfilled and authentic version of yourself that you can.

[00:05:58] Settle into a comfortable and relaxed position, so that as you drift off towards sleep in a steady and gradual way, you will be able to breathe easily and effortlessly. Allow plenty of time to make any final adjustments.

[00:06:19] And then, once you've found your way to a comfortable stillness, try to be still. Of course, if you intuitively feel the urge to move or reposition your body in any way and at any time, that's okay. Just make sure that you are conscious of any movements.

[00:06:40] No unconscious movements. Self-realization applies to various dimensions of a human life. From personal growth and purpose to understanding one's own true nature and the nature of being, there are many paths to approach the mountaintop of self-realization. Take a deep breath as we begin the journey up the mountain.

[00:07:08] A journey which begins with a single step, followed by another, and another, and another. As you breathe out, release any tension or any self-limiting concepts. Some of these self-limiting beliefs are familiar and even somewhat comforting. Growth comes from the margins.

[00:07:37] Stepping out of one's comfort zone is inherently uncomfortable. It follows that there will likely be a period of discomfort whenever we begin to change in any real way. Still, the urge to avoid that discomfort is the root cause for that tendency to undermine

[00:07:57] our own progress toward the goal. If you haven't already, allow your eyes to gently close and imagine yourself at the base of a majestic mountain. This mountain represents your journey towards the peak of self-realization, filled with both opportunities and potential pitfalls.

[00:08:24] As you prepare to climb, visualize a clear path winding up the mountain, illuminated by a soft, guiding light. With each step up the mountain, be mindful of the pitfalls that may appear along the way. These pitfalls might take the form of self-doubt, fear of failure, or negative self-talk.

[00:09:00] There may be feelings of unworthiness, or maybe even a fear of success that can cause you to veer off course. These are to be avoided, and yet it's also important to acknowledge them when they appear.

[00:09:22] The benefit of a mindfulness practice is that you will more readily be able to notice these pitfalls as you progress along the path. Breathe in, breathe out, breathe in, breathe out, breathe in, continue on for a few moments.

[00:12:03] As you ascend, remember to stay grounded in your sense of self-worth and resilience. Picture roots extending from the soles of your feet, anchoring you firmly to the earth below. These roots symbolize your inner strength and stability, providing support as you face challenges along the way.

[00:12:36] Whenever you encounter a potential pitfall, pause for a moment and take a deep breath. Allow yourself to acknowledge any negative thoughts or emotions that arise, but do not let them consume you. Instead, visualize yourself stepping around the pitfall, gracefully sidestepping any temptation to fall into old patterns.

[00:13:13] Building resilience is similar to building muscle. The strength comes from testing the limits. This means that in order to grow and change, we must be willing to accept a certain amount of discomfort. Affirm to yourself, I am strong. I am capable.

[00:13:43] I choose to rise above challenges and obstacles. I am strong. I am capable. I choose to rise above challenges and obstacles. Breathe in, breathe out. Breathe in, breathe out. A part of the brain that regulates emotions, forms memories, and manages stress responses

[00:16:44] – the limbic system – is often referred to as the emotional brain. When faced with the prospect of leaving one's comfort zone, it can trigger a negative response. This response is a protective mechanism designed to keep us safe.

[00:17:05] Until you are able to feel safe going outside of your comfort zone, your mind will continue to find all sorts of unconscious ways to prevent you from doing so. Leaving the comfort zone introduces unpredictability and potential risks.

[00:17:29] The limbic system's aversion to risk can lead to feelings of discomfort and anxiety, causing us to avoid new or challenging situations. Fortunately, there are many strategies to help the limbic system receive safety signals while challenging ourselves to leave the comfort zone.

[00:17:54] By exposure to situations that challenge your comfort zone in small increments, you gradually allow your brain to adjust to new experiences without becoming overwhelmed. Through mindfulness, you can become more aware of your thoughts and feelings without judgment.

[00:18:18] Mindfulness can help reduce anxiety and increase emotional regulation as you continue to climb. Notice the beauty and majesty of the world around you. The sun is shining overhead, casting its warm golden light upon the rugged landscape.

[00:18:50] The air is crisp and clean, invigorating your spirit and filling you with a sense of vitality and energy. You look up at the mountain and see how far you have yet to climb. Notice any sensations that arise within you, perhaps a flutter of excitement in your chest

[00:19:18] or a twinge of apprehension in your stomach. Whatever you may be feeling, know that it is okay. You are exactly where you need to be, and you are capable of facing whatever challenges may come your way.

[00:19:39] With each step you take, feel your confidence growing stronger and more unshakable. You are capable of achieving anything you set your mind to. Breathe in, breathe out. Climbing the mountain of self-realization is a challenging path, however life-affirming.

[00:22:25] From time to time, as you encounter the potential pitfalls and obstacles, you may remember the influence of these difficulties that you felt in the past. Whatever your goal, there will always be temptations and distractions that can easily lure you from the path.

[00:22:48] This is a kind of hankering that grows stronger the nearer you are to the goal. Memories of past experiences, particularly those associated with failure, embarrassment, or pain, are stored and can easily come up whenever we face similar situations.

[00:23:11] These memories are another manifestation of the common pitfalls we face as we ascend to our highest potential. Focus on the present moment. Focus on this step, this breath. Cultivate the present moment awareness of your thoughts if you find yourself anticipating the recurrence of negative memories.

[00:23:40] Shift your awareness away from the past and establish yourself in the here and now. Seeing your thoughts as though you were an observer, step away from the story that is trying to replay itself in your mind.

[00:24:00] Return to your gentle, rhythmic breathing, and skillfully step around the various pitfalls such as fear of failure, fear of success, or simply fear of change. Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out. The following breath practice will regulate your nervous system.

[00:26:42] Practicing alternate nostril breathing will train the habit of regulation and relaxation so that not only will you feel calmer and more regulated in general, but you will have a very tangible and effective means of regulating yourself when you notice any reaction to expanding beyond the comfort zone.

[00:27:08] As you change and grow, the comfort zone will gradually expand. It's important to expand gradually to avoid overwhelm. Practicing this style of breathing exercise allows you to become sensitive to the subtle changes in your state of mind so you will be better able to recognize the signals of

[00:27:37] safety and risk that your brain is producing as you progress toward your highest goal. Gently bring your attention to your left nostril, and imagine the inhale is coming in only through the left nostril. Now, imagine you could breathe out only through the right nostril.

[00:28:05] Notice a natural pause as you release your out-breath, and this time, breathe in through the right nostril. Just enjoy the easy and simple flow of air into the right nostril, and observe it transforming to an out-breath through the left nostril. We'll continue together for a few rounds.

[00:28:37] Left nostril, breathe in. Right nostril, breathe out. Right nostril, breathe in. Left nostril, breathe out. Continue breathing in this way, alternating the breath in each nostril. If you are not sure that the breath is changing nostrils, do not worry. Your intention and imagination is enough.

[00:29:29] This breathing is more about your awareness than your nostrils. This practice will lead to a complete relaxation of the body, the mind, the senses, and will encourage the whole of your awareness to relax.

[00:29:49] Allow your mind and your consciousness to move with the breath as we continue the alternate nostril breathing with a focused awareness for one minute. Begin now, as you near the summit of the mountain, take a moment to pause and reflect on how far you have come.

[00:31:18] Each step you take brings you closer to the top of the mountain, closer to the truth of who you are and what you are capable of. Look back at the path you have traveled, and feel a sense of pride and accomplishment wash over you.

[00:31:42] You have faced your fears and conquered your doubts, emerging stronger and more resilient than ever before. Breathe in, breathe out. Breathe in, breathe out. Standing upon the summit, feel the cool mountain breeze caressing your skin of the sun upon your face.

[00:35:27] Take a deep breath in, filling your lungs with the pure mountain air, and exhale slowly, releasing any lingering tension or negativity. In this moment of stillness and serenity, feel a sense of resilience within yourself. You are a force of nature, steadfast in your quest for growth and self-discovery.

[00:36:00] Breathe in, breathe out. Breathe in, breathe out. Breathe in, sleep. Sleep. Sleep. Sleep.