Finding Your Hygge ✨ Calming Sleep Meditation

[00:00:10] Hi there, Sleep Wave listeners. We've got a lovely sleep meditation tonight titled Finding Your Hygge. If you're not quite sure what Hygge means, stay tuned.

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[00:03:36] One day, my friend started using the word hygge a lot.

[00:03:40] So much so that it became a running joke.

[00:03:42] He saw it on a coffee table book in a store and liked the vibe of warmth and beauty that the book evoked

[00:03:49] and said he wanted to make his life more hygge.

[00:03:52] We liked the sound of this new word, though we initially had no idea what it meant.

[00:03:57] Then, once we learned it was a Danish word that somewhat translates to cozy, we used it all winter long.

[00:04:05] Whenever we'd light a fire in our fireplace, Billy or I would ask the other,

[00:04:09] Do you want to make it hygge?

[00:04:11] We said hygge because we hadn't yet learned it was pronounced hygge.

[00:04:15] The actual definition of this word is a quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being.

[00:04:26] And who doesn't want more of that in their lives?

[00:04:29] So, tonight, let's snuggle up in one of the world's coziest cities, Copenhagen, the capital of Denmark.

[00:04:36] We'll take refuge from the storm and the rain, creating inner peace using calming breathing techniques.

[00:04:54] So, let's get comfortable.

[00:04:56] Settle down into whatever position feels right for you in this moment.

[00:05:00] Perhaps having a final stretch or yawn.

[00:05:04] Make any necessary adjustments to your covers, your pillow, or your surroundings.

[00:05:10] Making sure you are feeling nice and warm.

[00:05:14] And take a moment to just really arrive in the space.

[00:05:22] Perhaps your day was busy.

[00:05:25] Maybe there are still certain thoughts, narratives, or judgments still present in the mind.

[00:05:35] That's okay.

[00:05:36] It's completely normal.

[00:05:40] Do not try to push them away.

[00:05:43] Just observe them.

[00:05:46] This is what my mind is doing right now.

[00:05:51] This is the present moment.

[00:05:54] The only moment.

[00:05:58] We are going to focus for a little while on the breath and the body.

[00:06:04] To invite a natural unwinding of any tension that might still be lingering.

[00:06:11] Whether in the body or in the mind.

[00:06:17] Let's start with a long, slow, deep breath into the belly.

[00:06:26] Allowing it to blow up like a balloon.

[00:06:30] Then, make your exhale even longer and slower.

[00:06:37] Letting your nervous system know it's time to relax.

[00:06:47] Let's do this twice more.

[00:06:50] One long, deep breath into the belly.

[00:06:58] And another deep breath out.

[00:07:04] Good.

[00:07:06] Now, one last time.

[00:07:10] See if you can make the exhale twice as long as the inhale.

[00:07:15] While keeping a quality of softness.

[00:07:20] Breathing into the belly.

[00:07:26] And out.

[00:07:34] Now, bring your attention to any sounds you can hear.

[00:07:41] Or to the absence of sound.

[00:07:48] You don't need to make any effort to listen.

[00:07:52] Just allow the sounds to come to you.

[00:07:57] Observe them.

[00:07:58] Perhaps you can hear the rain outside.

[00:08:23] Perhaps you can hear the rain outside.

[00:08:26] Distant traffic.

[00:08:30] The heating system.

[00:08:34] The various little nighttime groans of your house.

[00:08:39] Or flat.

[00:08:41] As it, too, settles in for the night.

[00:08:49] Here in Copenhagen.

[00:08:51] Here in Copenhagen.

[00:08:52] The rain is just starting to fall.

[00:08:56] Can you hear it already?

[00:10:01] Notice that sounds appear in consciousness without any effort on your part.

[00:10:10] They come.

[00:10:12] They are present.

[00:10:14] They are present.

[00:10:15] And then they are gone.

[00:10:19] Sounds are a little bit like our thoughts.

[00:10:22] Mental events that appear briefly in consciousness.

[00:10:27] They are temporary.

[00:10:32] Just like our thoughts.

[00:10:37] There's no need to believe or act on thoughts.

[00:10:43] Just as you wouldn't believe a sound.

[00:10:54] It can help to imagine that your mind is a large, clear blue sky.

[00:11:06] The Copenhagen sky on a clear winter's day is a fresh, crisp blue.

[00:11:17] The thoughts are passing clouds.

[00:11:23] Sometimes there are so many clouds we can't even see the blue sky.

[00:11:30] But it is always there.

[00:11:33] Even on the grayest, stormiest days and sounds to pass through your sky of experience.

[00:11:54] Brief visitors to your consciousness.

[00:14:01] Attention back to your physical body.

[00:14:06] Feel the weight of your body pressing into the mat.

[00:14:14] Gravity has been working on you all.

[00:14:19] But perhaps you haven't paid it any attention until now.

[00:14:29] Become aware of the sensation of contact.

[00:14:33] Your body with the pillow.

[00:14:36] The sheets.

[00:14:39] Your pajamas.

[00:14:41] The air.

[00:14:46] Perhaps a hot water bottle.

[00:14:48] Where is this feeling of contact the most present?

[00:14:57] Perhaps at the head.

[00:14:59] Or back.

[00:15:02] The buttocks.

[00:15:04] Or legs.

[00:15:12] Grant yourself permission to feel grounded.

[00:15:19] To feel safe.

[00:15:27] Allow the remains of the day.

[00:15:29] Anything that you would like to let go of.

[00:15:36] Leave your body through these points of contact.

[00:15:47] With each exhale.

[00:15:50] Imagine them draining down.

[00:19:02] Maybe you're already feeling very relaxed.

[00:19:06] If so, wonderful.

[00:19:09] Allow yourself to get settled into this state.

[00:19:16] Feel its contours.

[00:19:19] Signal that it may begin to deepen.

[00:19:26] One of the most effective ways to shift your state and downregulate your nervous system,

[00:19:34] if it still needs soothing,

[00:19:37] is through the breath.

[00:19:40] Where the body goes,

[00:19:43] the mind will follow.

[00:19:47] So let's just take a few minutes to slow down our heart

[00:19:53] and activate the physical markers of relaxation.

[00:20:00] We're going to use a breathing technique called the physiological sigh.

[00:20:07] This involves a two-part inhale through the nose

[00:20:12] and a very long and slow.

[00:20:21] Research has shown this technique is particularly effective at combating stress.

[00:20:28] When we feel tense, our breath becomes too quick and shallow,

[00:20:36] which can send us into fight or flight mode.

[00:20:43] Pay particular attention to your core

[00:20:46] and see if you can notice your diaphragm relaxing

[00:20:51] as we progress through the practice.

[00:20:56] This physical signal is what tells the nervous system

[00:21:01] and then the brain

[00:21:03] and finally the body.

[00:21:06] It can be helpful to be aware of this

[00:21:14] As part of the process of mentally unwinding,

[00:21:21] throughout this whole exercise,

[00:21:24] we will breathe in through the nose

[00:21:26] and out through the mouth.

[00:21:30] First,

[00:21:31] we'll inhale into the belly for two counts,

[00:21:35] pause ever so slightly,

[00:21:38] keeping the air in our lungs,

[00:21:40] and then continue to inhale for two more counts,

[00:21:45] but this time into the chest.

[00:21:48] Then,

[00:21:49] we'll breathe out through the mouth

[00:21:51] to the count of five,

[00:21:53] as if we were blowing through a straw.

[00:21:57] It will sound a bit like this.

[00:22:13] Ready?

[00:22:14] Here we go.

[00:22:15] Remember,

[00:22:18] both inhales through the nose

[00:22:20] and then out through the mouth,

[00:22:25] into the belly,

[00:22:31] into the chest,

[00:22:33] for one,

[00:22:34] two,

[00:22:36] breathing out through the mouth,

[00:22:39] for one,

[00:22:44] and again,

[00:22:46] in,

[00:22:52] into the chest,

[00:22:54] for one,

[00:22:55] two,

[00:22:59] two,

[00:23:01] three,

[00:23:05] in,

[00:23:06] for one,

[00:23:07] two,

[00:23:08] two,

[00:23:22] this time,

[00:23:24] you're invited to extend the exhale

[00:23:26] for up to eight,

[00:23:28] but only if that feels comfortable for you.

[00:23:32] No need to push yourself here.

[00:23:35] Listen to what feels right in your body

[00:23:38] at this moment,

[00:23:40] into the belly.

[00:24:39] And now,

[00:24:40] for this final time,

[00:24:42] try and slow the exhale even more,

[00:24:46] taking as long as feels comfortable

[00:24:49] for one,

[00:24:54] two,

[00:25:12] when you have desired.

[00:25:17] Slowly let your breath return to its natural cadence.

[00:25:25] Take a moment to check in with your body,

[00:25:29] particularly your core,

[00:25:32] your shoulders,

[00:25:34] your face.

[00:25:36] Is there any difference

[00:25:38] with the start of this practice?

[00:25:41] There's no right answer here.

[00:25:45] There might be more relaxation,

[00:25:47] or maybe not yet.

[00:25:50] Both answers are valid.

[00:25:55] Try and investigate

[00:25:56] any sensations in the body

[00:25:58] without judgment,

[00:26:01] as if you were encountering them

[00:26:03] for the first time.

[00:26:07] If there's still some tension,

[00:26:09] you might gently invite your muscles

[00:26:12] in these areas to soften

[00:26:14] without forcing.

[00:26:19] Give permission for the brow to soften,

[00:26:23] for the area around the eyes

[00:26:26] to soften too.

[00:26:29] The jaw is relaxed,

[00:26:33] lightly open.

[00:26:36] The shoulders are softening.

[00:26:38] Your whole presence

[00:26:42] is becoming soft.

[00:26:47] Throughout this meditation,

[00:26:50] please feel free

[00:26:51] to bring your awareness

[00:26:53] back to the breath

[00:26:55] whenever your mind wanders off,

[00:26:59] where thoughts begin

[00:27:01] to take you down

[00:27:02] a trance trail of thinking.

[00:27:06] Each breath

[00:27:07] is an opportunity

[00:27:09] to start afresh.

[00:27:12] Please also feel free

[00:27:15] to continue taking long,

[00:27:18] slow,

[00:27:21] particularly lengthening the exhale,

[00:27:24] if this is what you feel

[00:27:26] you need right now.

[00:27:29] Most importantly,

[00:27:31] listen to what your body

[00:27:33] is telling you.

[00:27:37] From now on,

[00:27:39] every sound you hear,

[00:27:40] whether my voice,

[00:27:43] sounds in the room,

[00:27:44] or from further afield,

[00:27:47] will help you to slide

[00:27:49] deeper into relaxation.

[00:27:53] Welcome each one

[00:27:55] with the same openness

[00:27:57] and curiosity,

[00:28:00] regardless of whether it is pleasant

[00:28:02] or unpleasant.

[00:28:05] Let go entirely

[00:28:07] of these labels.

[00:28:08] Now,

[00:28:10] let's tune into

[00:28:12] the sound of the rain

[00:28:13] as it starts

[00:28:15] to get stronger

[00:28:16] here in Copenhagen

[00:28:18] into the soundscape.

[00:28:24] Allow it to suffuse

[00:28:26] into your consciousness

[00:28:28] and your presence.

[00:28:46] The city is known

[00:28:48] for its happy people,

[00:28:50] beautiful bike lanes

[00:28:52] and frosty winter weather.

[00:28:54] A city by the sea

[00:28:58] gazing over to Sweden.

[00:29:03] It rains a lot.

[00:29:06] But the Danes always say

[00:29:08] there is no such thing

[00:29:10] as bad weather,

[00:29:12] only the wrong clothing.

[00:29:16] That's no problem for you.

[00:29:19] You're warmed

[00:29:20] by a crackling fire,

[00:29:22] wrapped in thick,

[00:29:25] fluffy woolen blankets,

[00:29:27] curled up

[00:29:29] in the most comfortable

[00:29:31] armchair

[00:29:32] you've ever sat in.

[00:29:36] A cream,

[00:29:37] thick,

[00:29:38] woolen rug

[00:29:39] graces

[00:29:40] the wooden floor.

[00:29:43] The furniture

[00:29:44] in the room

[00:29:45] is all soft curves

[00:29:47] and light-colored wood.

[00:29:51] Cognac leather.

[00:29:57] Danish design

[00:29:59] is a meditation

[00:30:00] on harmony.

[00:30:01] A wonderful balance

[00:30:04] of being so comfortable

[00:30:06] and yet so practical.

[00:30:11] Allow this spirit

[00:30:12] of harmony

[00:30:13] into your consciousness.

[00:30:18] The ceiling is high

[00:30:20] and the old wooden beams

[00:30:22] are full of charm.

[00:30:28] Through the red

[00:30:29] wooden casement windows,

[00:30:32] you can see

[00:30:33] the colorful houses

[00:30:34] of the street

[00:30:36] and pastel blue,

[00:30:43] smudged

[00:30:44] by the falling rain.

[00:30:47] You're on the highest floor

[00:30:49] and so are treated

[00:30:51] to the sound

[00:30:52] of the raindrops

[00:30:54] bouncing off

[00:30:55] the red tile roof

[00:30:57] right above your head.

[00:31:01] There,

[00:31:03] you hear the sound

[00:31:04] of footsteps

[00:31:05] on the cobbled streets.

[00:31:10] Someone rushing home

[00:31:12] under an umbrella.

[00:31:16] Otherwise,

[00:31:17] the scene

[00:31:18] is one

[00:31:19] of stillness.

[00:31:21] Only the rain

[00:31:23] creates movement.

[00:31:26] You take a deep breath

[00:31:28] and let yourself

[00:31:30] sink deeper

[00:31:31] into this cozy scene.

[00:31:35] Listen to the crackle

[00:31:37] of the fire

[00:31:38] and the rain

[00:31:40] falling above you.

[00:31:43] Feel the warm

[00:31:44] plushness

[00:31:45] of the blanket.

[00:31:48] Smell the soft leather

[00:31:51] and the gentle scents

[00:31:54] of the candles.

[00:31:55] You smell hints

[00:31:57] of pine

[00:31:58] and cinnamon.

[00:32:00] Your windowsill

[00:32:02] cell

[00:32:02] is strewn

[00:32:03] with candles.

[00:32:06] In fact,

[00:32:07] the whole room

[00:32:09] is lit

[00:32:10] only by candlelight

[00:32:12] and moon.

[00:32:17] You feel warm.

[00:32:20] You feel protected.

[00:32:25] You feel

[00:32:26] hugley.

[00:32:27] A Danish word

[00:32:29] that does not

[00:32:30] really translate

[00:32:31] into English.

[00:32:34] It comes from

[00:32:35] the old Icelandic

[00:32:37] hygge,

[00:32:38] meaning to embrace

[00:32:39] or soothe,

[00:32:42] which is also

[00:32:43] where the word

[00:32:44] hug

[00:32:45] comes from.

[00:32:48] You are feeling

[00:32:49] deeply cozy,

[00:32:52] cocooned

[00:32:53] by the heat

[00:32:53] of the fire

[00:32:54] and the softness

[00:32:57] of the blanket

[00:32:58] and soothed

[00:33:00] by the gentle

[00:33:01] music

[00:33:02] of the rain.

[00:33:04] You are

[00:33:06] the embodiment

[00:33:07] of hukali.

[00:33:13] Take a moment

[00:33:14] to return

[00:33:14] your focus

[00:33:15] to the sound

[00:33:17] of the rain.

[00:33:24] How does

[00:33:25] the sound

[00:33:25] feel?

[00:33:27] Does it

[00:33:28] elicit

[00:33:29] any reaction

[00:33:30] in your body?

[00:33:33] There is

[00:33:34] no correct

[00:33:34] answer.

[00:33:35] Just see

[00:33:37] what arises

[00:33:37] for you

[00:33:38] in this instant.

[00:33:42] Notice

[00:33:42] the air

[00:33:43] around your ears

[00:33:45] and remark

[00:33:46] that it is

[00:33:48] this same air

[00:33:49] through which

[00:33:50] the raindrop

[00:33:51] sound

[00:33:52] travels to you.

[00:33:56] Take a

[00:33:56] long

[00:33:57] slow

[00:33:58] into your belly

[00:34:03] and as you

[00:34:06] exhale

[00:34:06] very slowly

[00:34:08] allow yourself

[00:34:10] to feel

[00:34:11] grateful

[00:34:12] for the rain.

[00:34:14] You remember

[00:34:16] that the

[00:34:16] millions of

[00:34:17] water droplets

[00:34:18] that are

[00:34:19] falling from

[00:34:20] the sky

[00:34:21] all have

[00:34:22] come from

[00:34:23] clouds

[00:34:24] from the sea

[00:34:26] from rivers

[00:34:28] the ocean

[00:34:30] a beautiful

[00:34:32] cycle

[00:34:33] that sustains

[00:34:34] all life

[00:34:36] on earth.

[00:34:38] Breathing in

[00:34:40] you are grateful

[00:34:42] for this

[00:34:43] incredible

[00:34:44] natural phenomenon

[00:34:45] that we so

[00:34:48] often take

[00:34:49] for granted

[00:34:50] or sometimes

[00:34:52] even see

[00:34:53] as a nuisance.

[00:34:56] Breathing out

[00:34:57] you listen

[00:34:59] deeply

[00:34:59] to the sound

[00:35:00] of the

[00:35:01] Scandinavian rain

[00:35:03] backs you

[00:35:07] equally

[00:35:08] deeply.

[00:35:08] as the rain

[00:37:17] relaxes you

[00:37:18] further

[00:37:19] you allow

[00:37:21] your spirit

[00:37:22] to slip

[00:37:23] out of your

[00:37:23] cozy room

[00:37:25] while retaining

[00:37:26] the qualities

[00:37:27] of softness

[00:37:28] warmth

[00:37:29] and harmony.

[00:37:32] You see

[00:37:34] Copenhagen's

[00:37:35] little Venice

[00:37:36] Christian

[00:37:36] chown

[00:37:37] with its

[00:37:38] beautiful mix

[00:37:39] of old

[00:37:40] houses

[00:37:41] painted in

[00:37:42] elegant

[00:37:42] vibrant

[00:37:43] colors

[00:37:44] and more

[00:37:45] contemporary

[00:37:46] architecture

[00:37:47] all glass

[00:37:49] and warm

[00:37:50] wood

[00:37:53] the canals

[00:37:54] crisscross

[00:37:55] through the

[00:37:56] neighborhood

[00:37:56] and there

[00:37:58] are little

[00:37:58] sailboats

[00:37:59] moored

[00:38:00] everywhere

[00:38:02] despite

[00:38:03] the rain

[00:38:04] many bikes

[00:38:05] bear riders

[00:38:06] clad

[00:38:07] in waterproofs

[00:38:08] sail by

[00:38:10] on the cycle

[00:38:11] lanes

[00:38:12] as wide

[00:38:13] as the road

[00:38:14] the tires

[00:38:16] splash

[00:38:17] through the

[00:38:17] puddles

[00:38:18] making a

[00:38:19] pleasing

[00:38:20] sound

[00:38:22] allow

[00:38:23] the edges

[00:38:24] of your

[00:38:25] mouth

[00:38:25] to curl

[00:38:26] into a

[00:38:27] gentle

[00:38:27] smile

[00:38:28] as you

[00:38:29] appreciate

[00:38:30] this scene

[00:38:31] while still

[00:38:33] being warm

[00:38:34] and cozy

[00:38:35] in your

[00:38:36] room

[00:38:37] the sky

[00:38:38] is dark

[00:38:39] but a

[00:38:41] soft light

[00:38:42] emanates

[00:38:43] from the

[00:38:44] little square

[00:38:44] windows

[00:38:45] all over

[00:38:47] the city

[00:38:48] as friends

[00:38:50] and families

[00:38:51] get cozy

[00:38:52] too

[00:38:53] share

[00:38:55] in the

[00:38:56] feeling

[00:38:56] of love

[00:38:57] and warmth

[00:38:59] that shines

[00:39:00] out from

[00:39:01] these windows

[00:39:02] in

[00:39:03] new

[00:39:03] the old

[00:39:05] harbor

[00:39:05] in the

[00:39:05] heart

[00:39:06] of

[00:39:06] copenhagen

[00:39:07] the houses

[00:39:08] are the

[00:39:09] most brightly

[00:39:10] colored

[00:39:10] all

[00:39:11] lit

[00:39:12] with neon

[00:39:13] signage

[00:39:14] and oozing

[00:39:15] old world

[00:39:16] charm

[00:39:17] they are

[00:39:19] particularly

[00:39:19] beautiful

[00:39:20] in this

[00:39:21] deluge

[00:39:22] the contrast

[00:39:23] between

[00:39:24] the bright

[00:39:24] colors

[00:39:25] and the

[00:39:26] darkness

[00:39:27] is inviting

[00:39:28] the city

[00:39:31] is full

[00:39:32] of peace

[00:39:33] at one

[00:39:35] with itself

[00:39:36] just

[00:39:37] as you

[00:39:38] are

[00:39:38] even

[00:39:41] the little

[00:39:41] mermaid

[00:39:42] herself

[00:39:43] perched

[00:39:44] on her

[00:39:44] rock

[00:39:45] is enjoying

[00:39:46] the rain

[00:39:47] as she

[00:39:48] looks out

[00:39:49] to sea

[00:39:49] she too

[00:39:52] knows to be

[00:39:53] present

[00:39:54] in every

[00:39:55] moment

[00:39:55] for the

[00:39:57] sounds

[00:39:58] of the

[00:39:58] rain

[00:39:59] for the

[00:40:00] inner

[00:40:00] warmth

[00:40:01] as the

[00:40:03] storm

[00:40:03] cocoons

[00:40:05] her

[00:40:05] the pitter

[00:40:08] patter

[00:40:08] continues

[00:40:10] it seems

[00:40:12] as if

[00:40:12] it will

[00:40:13] rain

[00:40:13] all night

[00:40:14] breathing

[00:40:15] in

[00:40:16] you come

[00:40:17] back to

[00:40:18] your cozy

[00:40:19] candlelit

[00:40:20] space

[00:40:21] breathing

[00:40:23] you enjoy

[00:40:25] being curled

[00:40:26] up in the

[00:40:27] warmth

[00:40:28] but also

[00:40:30] in a

[00:40:30] heart space

[00:40:31] full

[00:40:32] of peace

[00:40:33] you feel

[00:40:36] deeply

[00:40:37] relaxed

[00:40:37] and continue

[00:40:40] to be

[00:40:41] soothed

[00:40:42] by the

[00:40:42] generous

[00:40:43] rain

[00:40:43] which

[00:40:45] continues

[00:40:46] to shower

[00:40:47] its gifts

[00:40:48] down

[00:40:49] onto you

[00:40:52] give yourself

[00:40:53] permission

[00:40:54] to drift

[00:40:55] off

[00:40:56] to sleep

[00:40:57] waters

[00:41:03] of serenity

[00:41:08] breathing

[00:41:09] in

[00:41:09] you enjoy

[00:41:11] the feeling

[00:41:12] of relaxation

[00:41:13] breathing

[00:41:15] out

[00:41:15] out