Healing The Healers | Guided Sleep Meditation for Caregivers

[00:00:10] Hello and welcome back to Sleep Wave. I'm your host, Karissa, and I'm really glad you've made the choice to be here. Tonight, we're taking some time to care for the caregivers. So if you dedicate your time to caring for somebody, this one's for you. This is our weekly free episode. To listen completely ad-free and get access to our entire back catalog and get the best sleep of your life, check out how to become a subscriber below your podcast player.

[00:00:40] Caregiving can be deeply rewarding, but it can also feel lonely and overwhelming. When so much of your energy goes towards supporting others, it can be easy to set your own needs aside. So first of all, I want to welcome you here and acknowledge this choice you've made to look after yourself tonight. Whatever your experience has been today, this is your time to offer yourself the same care and compassion

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[00:04:02] Visit BotoxChronicMigraine.com or call 1-800-44-BOTOX to learn more. Through tonight's guided visualization, we'll quiet the mind, relax the body and prepare for rest. So when you're ready, let's begin.

[00:04:27] Make sure you've done all that you need to do and have eliminated any and all unnecessary distractions. Taking a deep breath, take a few seconds and become as comfortable as you can. Remember that there's no right or wrong way to be.

[00:04:52] Whatever feels relaxing and easy is as it should be. We're all different, unique beings and the only thing you need to focus on right now is your own comfort and inviting all that is calm and at peace to fill your being. You can lie on your back or on your side.

[00:05:23] If you choose to lie on your back, you can gently place your hands on your stomach. Or if you feel more comfortable doing so, place your hands at your sides, palms facing up. When you're ready and it feels natural and peaceful, allow your eyes to gently close if they aren't already.

[00:05:53] Take a few deep breaths in through your nose, inhaling all the air you need. And out through your mouth until there is nothing left. This moment in time is all about you and your need for deep, restful sleep.

[00:06:22] Don't allow negative voices to take hold in your mind. Just enjoy this time, feeling the air moving in through your nose. And out through your mouth. Nothing else to do but to focus on your need for rest after a long day.

[00:06:51] Breathing in deeply. Settle down for the night. You have done all you can today. All the work is done. Tomorrow is not your concern right now.

[00:07:24] You have done enough for one day. And you are allowed to let your worries go at this moment. Taking another deep breath in through your nose. And out through your mouth. Feeling your chest expand with each in-breath.

[00:07:51] And allowing all the tension of the day to leave your body and mind on the out-breath. And to move up, bend down. Feeling the support of the bed. The soft pillow.

[00:08:20] The comfort of the bed covers. As you lie here, rest easy in the knowledge that you are safe and supported. As you prepare to receive restful and restorative sleep. Take another deep breath in through your nose.

[00:08:49] Feeling a wave of calmness move through you. As ever present as your breath. And with this exhale, allow your body to sink deeper still into the mattress.

[00:09:14] Your shoulders and upper back becoming relaxed. Your jaw softening. And your hands becoming still. With each breath, it is as if your body steadily slows down. From the tips of your fingers to the soles of your feet.

[00:09:44] Each muscle relaxing and becoming quiet as you breathe. You are safe and ready to receive rest. It is time to let go completely.

[00:10:12] Imagine you're standing in a field in the middle of the countryside.

[00:12:17] No one else is around. Just you and the gentle sounds of nature. You are surrounded by calm and peace. Take a few steps onto the lush green grass of the field right in front of you.

[00:12:50] Feel the softness of the grass baking gently on your arm. Just ahead, there is a blanket prepared just for you. Walking towards this place of rest. See if you can make out any of the sounds surrounding you.

[00:13:21] The gentle breeze moving through the leaves of the tree. The birds softly calling out to each other. The murmuring of the nearby stream as the water flows over the rock. Always steady, making anything to divert it from its course.

[00:13:58] What can you smell? The vibrant smell of the emerald green grass. The fresh, clean smell coming from the nearby stream. It is as if the earth is inviting you to come even closer.

[00:14:29] And spend some time here. Breathing in deeply through your nose. Taste the fresh, clean...

[00:16:03] Moving further along. And coming to rest on the blanket stretched out on a patch of soft, cushiony grass. Prepared just for you. Take a moment. And lie down. Looking up at the clear blue sky. As you lie here.

[00:16:33] Imagine reaching your hand out. And touching the velvety, cool grass. All is so peaceful here. Nothing to fear. Nothing to do right now. But be still. And breathe.

[00:16:59] The sun relaxing every part of your body. It is a mild day. And the sun provides just enough heat to ensure your comfort.

[00:17:25] This source of warmth shines all around you. And fills you with a sense of tranquility like no other. You are being nurtured. As if it shines deep into your whole being.

[00:17:57] Out of the sun to move deeper still. Through your heart. Filling your chest with a deep sense of love. And healing. It moves to every other part of your body. From the soles of your feet. To the top of your head.

[00:18:26] All the while removing all the doubts. And anxieties you have. That serve no purpose. As you breathe in deeply through your nose. Almost feels as if the sun shines brighter. And you are being filled with a calmness.

[00:18:56] And peace. That restores. And renews. It moves through every part of you. And you can feel how you are being restored. After all that has been expected.

[00:19:25] Reawakened to new possibilities. And replenished for all that lies ahead. Energy of the sun is healing you.

[00:20:49] As you lie here. On the soft picnic place. Gently close your eyes. And take a moment. And just listen. All is still. The only sounds you can hear.

[00:21:15] Are those which the beautiful scenery around you provides. The gentle rustling of leaves. The chirping of the birds. The lapping of the water over the rocks from the nearby stream.

[00:21:43] Feel the warmth of the sun touching every part of your body. Imagine yourself sinking even deeper into the picnic blanket. Your body feeling at peace. And completely relaxed. As you are cradled by the soft grass.

[00:22:14] Now I want you to imagine the sun. In the same way as you do your breath. As you take a deep breath in through your nose. Welcome the warmth of the sun. As it fills you with positivity in your actions. And ability.

[00:22:48] Watch as all the worries and concerns from the day. And for tomorrow. Disappear into the warm light. The sun provides. And feelings of those in your care present themselves. Just gently acknowledge them.

[00:23:17] And see them floating away. On the next out breath. This is your time. Breathing in through your nose. And accepting that you are enough. You are up to any.

[00:23:42] And feelings of inadequacy. And concern. For that which is beyond your control. Whisper these words to yourself. I deserve to rest.

[00:24:06] What I have to do right now. Is breathe. Nothing needs to be perfect. During this time that you have set aside for yourself. If you feel your mind starting to drift.

[00:24:33] Remember that this is also part of the process. Be kind and patient with yourself. Treat yourself with the same compassion that you so generously give to others. It is just you in this moment with your breath.

[00:25:03] Inhaling all the tension of the day. And inhaling all the comfort and peace you deserve and yearn for.

[00:26:21] Enjoy this time. Only you here lying in the middle of the sea of green. The blue sky above you. The steady strength of the earth below you. You are one with all.

[00:26:53] Completely safe and at peace. Take this time. And appreciate yourself. Acknowledge all that you do for everyone. Every day. Your role as a caregiver.

[00:27:23] Is so important. To those around you. Not only the ones you care for. But also everyone else. Impacted by the situation. And circumstances. You currently find yourself in. You are strong.

[00:27:51] You show love. And care. With little regard for your own wants and needs. But please. Do take this time to recognize. That you also deserve to be cared for. Taking a deep breath in through your nose.

[00:28:21] Receiving the gift of rest. Presented to you. As you exhale. Whisper the following with me. In your mind. May I be safe. In all I do. May I be healthy. And strong. To meet all the demands. Placed upon me.

[00:28:51] May I be at ease. With my own abilities. You receive the rest. That only sleep. Can provide.

[00:30:17] When you feel ready. Take in this place of rest. And peace. Look toward the horizon. Do you see the clouds rolling in? Not menacing clouds. Bringing storms. But white. Fluffy. Cotton candy clouds. Rolling in.

[00:30:50] Feel yourself. Being transported. Onto these peaceful clouds. Floating above the earth. Completely safe. And at peace. Fully supported. Remain here. For a moment. As your body feels light. And weightless.

[00:31:22] Feel the words. Being aware of your steady breath. Breathing in deeply through your nose. Becoming more.

[00:31:52] Releasing all that keeps you from the rest you deserve. Feel the rest of what has been. And what is still to come. Welcoming sleep. As you drift off into a deeper state of relaxation.

[00:32:20] Hear the words in your mind. Once more. May I be safe. May I be safe. In all I do. May I be healthy. And strong. To meet the demands placed upon. Be at ease. With my own ability.

[00:32:52] May I receive the rest. That only sleep. Can provide.

[00:34:01] Gently bring to mind. The selfless care you provide daily. Tension you bestow on those who need you. You give so much of yourself every single day. Your time. Your energy. Your attention. Your kindness and compassion.

[00:34:30] Allow the warmth of your heart. To move through your entire body. And fill you with all the love and care. You so selflessly provide. Take a moment to acknowledge the strength of your compassion.

[00:34:59] And the extent of your own self-sacrifice. This work that you do. Although not always recognized. Has so much value. This is the time. To bestow some of this tender care. Upon yourself.

[00:35:27] Imagine this cloud. That you find yourself floating on. Being you in the same way. That you provide. That helps you in love. You are filled with comfort. Peace.

[00:35:56] And protection. Comfort it. This hug from the heavens. Fills you with a stillness. And a deep sense of comfort.

[00:36:28] Is as it should be. You are safe. And protected. You are worthy of this love. You have set aside for yourself. Taking another deep breath. Breath in through your nose. And out fully through your mouth.

[00:36:58] Let these words take hold even more. Deep in your heart. May I be safe in all I do. May I be healthy and strong. To meet all the demands placed upon me.

[00:37:27] May I be at ease with my own abilities. May I receive the rest. That only sleep can provide. Let these words stay with you. And reverberate. As you drift even deeper.

[00:37:58] Into restful. Restorative sleep. Let these words become your lullaby. Caring for your body and mind. And silencing all that keeps you. From getting the rest you need.

[00:38:26] Always remember that you are important. And you are loving. If you have not heard this recently. Thank you. For all that you do. For all that you sacrifice.

[00:38:55] For all that you are. Wishing you a restful night.