Letting Go Of Anxiety ✨ Guided Meditation for Better Sleep

[00:00:09] Good evening, Sleep Wavers. I'm Carissa, and tonight's meditation is on one of my favorite topics, letting go. It's one of those things that bears repeating and sometimes requires practice but is so very worth it. Even better, it opens the gateway for a really healing night's sleep.

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[00:01:11] Hey Sleep Wave listeners! I wanted to take a moment to recommend a podcast that pairs perfectly with what we do here. Sleepy, hosted by Otis Gray. If you love our bedtime stories and want even more, Sleepy might be just what you're looking for. Otis has a soothing voice that reads classic literature in a calming way, perfect for easing your mind at the end of the day.

[00:01:33] You'll hear familiar stories like Peter Pan, Pride and Prejudice, Winnie the Pooh, and Sherlock Holmes, all read softly to help you unwind. Many listeners have found Sleepy to be a comforting companion alongside Sleep Wave. 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.

[00:01:56] You can listen to Sleepy on Spotify or wherever you get your podcasts. New bedtime stories every week.

[00:02:11] Letting go can be one of the hardest things we have to do in life.

[00:02:15] When we have to let go of loved ones or long-held expectations, it can be a soul-deep challenge.

[00:02:23] It can also be one of the most healing and cathartic things we do in life.

[00:02:29] Letting go of the need to control situations, letting go of stress, can open you up to deep peace and greater ease.

[00:02:37] But either way, letting go requires awareness.

[00:02:43] Sometimes when I'm doing yoga or I'm in meditation, I'll silently say to myself,

[00:02:50] Allow on the inhale and let go or surrender on the exhale.

[00:02:56] This little mantra helps me to keep my mind focused and brings that awareness I need to let go of the tension or anxieties that often creep up without my notice.

[00:03:08] We are creatures of habit and our minds and bodies crave familiar patterns, even if those patterns don't necessarily serve us.

[00:03:18] Meditation is such a powerful tool because it helps us bring awareness to who we are being, moment to moment,

[00:03:26] which then gives us the power to make choices about who we are being.

[00:03:30] If you are stuck in a pattern of grief, anxiety, or depression, the thought of simply letting go of those intense emotions might seem far too simplistic.

[00:03:41] And it probably is.

[00:03:44] But by watching those intense feelings, by becoming an observer of them, we can get some distance.

[00:03:51] This distance gives us the option to not react to them so much.

[00:03:56] And when we stop reacting as much, it becomes easier for the emotions to pass through us and not linger or get stuck within our bodies or minds.

[00:04:07] I had the opportunity to do this last week.

[00:04:10] I was having all my six-month post-chemo tests and doctor appointments,

[00:04:14] and a lot of fear and anxiety was cropping up within me.

[00:04:19] As I awaited results of a particular scan in the doctor's office,

[00:04:23] I could feel my heart beating hard and my breath going shallow.

[00:04:28] But I was able to dip into my meditation practice and allow those feelings to be there on the inhale,

[00:04:35] and I was able to let them go on the exhale.

[00:04:39] That simple process of grounding myself was a gift in that moment.

[00:04:45] By practicing this art of letting go regularly,

[00:04:49] we can more easily access it when we really need it,

[00:04:52] and it will serve us in countless ways.

[00:04:56] And I can't think of a better time to practice letting go than right now before sleep.

[00:05:12] Your brain has a kind of filing system that organizes thoughts and memories.

[00:05:17] Researchers James A. Gray and Paul LaViolette have been able to demonstrate that this system is organized by something called feeling tones.

[00:05:28] Feeling tones act like labels for your memories and thoughts.

[00:05:33] Every time you experience something,

[00:05:37] an event,

[00:05:38] a conversation,

[00:05:39] or even just a passing thought,

[00:05:42] your brain gives it a feeling tone,

[00:05:45] which could be positive,

[00:05:48] neutral,

[00:05:49] or negative.

[00:05:50] The brain groups these thoughts and memories according to their feeling tone.

[00:05:55] For example,

[00:05:57] happy memories might get grouped together,

[00:06:00] while stressful or sad memories might form another group.

[00:06:05] When you try to recall something,

[00:06:07] your brain often looks for the emotional bookmark first.

[00:06:12] If you're feeling happy,

[00:06:14] for instance,

[00:06:15] your brain is more likely to pull up other happy memories and thoughts.

[00:06:20] The emotions guide your brain to the right file.

[00:06:25] This theory helps explain why our mood can guide our thoughts.

[00:06:31] We've all experienced a racing mind,

[00:06:35] particularly when beset with anxiety and fear or grief.

[00:06:41] The negative thoughts and memories that arise in these times

[00:06:45] all tend to share a distressing and difficult feeling tone.

[00:06:49] It's understandable that we may want to suppress the troubling thoughts that arise.

[00:06:56] We may prioritize thinking over feeling,

[00:06:59] trying to rationalize our way to feeling better.

[00:07:03] Yet,

[00:07:04] it often takes a Herculean effort to process that much emotional energy through thought alone,

[00:07:11] and it's rarely successful.

[00:07:14] Instead,

[00:07:16] we can release negative thoughts by going to their source,

[00:07:20] the feelings beneath them.

[00:07:23] When we let go of the feeling tone,

[00:07:26] we are also able to relinquish all of the associated thoughts.

[00:07:32] Doing this involves some courage,

[00:07:34] for until we can allow these feelings to emerge from the unconscious,

[00:07:39] they will remain there,

[00:07:42] repressed.

[00:07:43] Repression of emotions usually happens unconsciously.

[00:07:47] The unconscious is helping us avoid acknowledging the unpleasant emotions.

[00:07:53] Ultimately,

[00:07:54] that temporary escape will only exacerbate things.

[00:07:58] We end up blaming others for our dissatisfaction,

[00:08:02] or stay in denial,

[00:08:04] leading to blocks in our own growth and maturity.

[00:08:09] That's why it's better to learn to let go.

[00:08:13] Letting go of the feeling involves letting the feeling come up,

[00:08:18] staying with it,

[00:08:19] and letting it run its course

[00:08:21] without wanting to make it different or do anything about it.

[00:08:26] Letting go simply means to let the feeling be there

[00:08:31] and to focus on letting out the energy behind it.

[00:08:38] Settle into a comfortable position

[00:08:40] as we prepare to practice the art of surrender.

[00:08:47] When we let go,

[00:08:49] it's as though you have put down a heavy suitcase

[00:08:52] that you have been carrying for far too long.

[00:08:57] You will feel a sudden sense of relief,

[00:09:00] ease,

[00:09:03] and lightness.

[00:09:06] Let your body settle into a place where you feel supported,

[00:09:11] allowing your muscles to relax.

[00:09:17] Close your eyes.

[00:09:20] Take a deep breath in.

[00:09:23] And as you do,

[00:09:25] feel your lungs expand,

[00:09:28] welcoming the breath

[00:09:30] as it nourishes every cell.

[00:09:35] Gently exhale,

[00:09:37] releasing the tension,

[00:09:40] releasing the weight of the day.

[00:09:45] Again,

[00:09:46] inhale through your nose,

[00:09:51] and notice a brief pause

[00:09:53] before releasing the next exhale through the mouth.

[00:09:59] Notice any emotions that are surfacing

[00:10:03] as you tap into the deep feelings

[00:10:06] that accompany your breath.

[00:11:12] When you feel ready,

[00:11:14] once more,

[00:11:15] take a deep,

[00:11:17] cleansing inhale.

[00:11:20] Notice the natural pause

[00:11:23] at the top of the breath.

[00:11:25] Then effortlessly release the exhale

[00:11:30] through your mouth

[00:11:31] until the breath is complete.

[00:11:38] Breathing naturally,

[00:11:41] rhythmically in,

[00:11:44] through your nostrils.

[00:12:47] Continue this rhythm of breathing

[00:12:49] with each inhale

[00:12:52] exhale

[00:12:52] and exhale,

[00:12:55] taking you deeper

[00:12:56] into the present moment.

[00:13:02] Notice how your body responds

[00:13:05] to the breath,

[00:13:08] letting go of resistance,

[00:13:11] tension,

[00:13:13] or any pressure to control.

[00:13:19] There's nothing to do right now

[00:13:22] but be here.

[00:13:25] As your awareness draws inward,

[00:13:28] begin to notice

[00:13:30] the subtle sensations of energy

[00:13:33] within you.

[00:13:38] This energy takes the form

[00:13:40] of what you might call emotions,

[00:13:44] memories,

[00:13:45] or patterns of thought.

[00:13:49] Some may feel familiar,

[00:13:52] as if they've been with you

[00:13:54] for a long time.

[00:13:59] Take a moment

[00:14:00] to acknowledge them,

[00:14:02] not resisting

[00:14:04] or trying to change anything.

[00:14:08] These feeling tones

[00:14:11] are simply layers of energy

[00:14:14] to be released

[00:14:15] and released.

[00:14:24] As you inhale,

[00:14:26] silently say the word.

[00:14:33] Feel yourself

[00:14:34] welcoming the totality

[00:14:37] of your experience,

[00:14:39] embracing everything

[00:14:41] as it is

[00:14:43] without trying to fix

[00:14:46] or judge it

[00:14:47] in the exhale.

[00:14:50] gently say to yourself,

[00:14:57] imagine these old energies,

[00:15:01] emotions,

[00:15:02] or patterns

[00:15:03] dissolving,

[00:15:05] gently floating away

[00:15:08] with your breath.

[00:16:55] Is this open space,

[00:16:57] distinct from the weather patterns

[00:17:00] that arise

[00:17:01] and flourish for a while,

[00:17:04] then pass away?

[00:17:05] cultivate a spacious awareness,

[00:17:11] much like the sky itself.

[00:17:14] The feelings that arise

[00:17:17] before your awareness

[00:17:19] are the clouds,

[00:17:21] wind,

[00:17:22] rain,

[00:17:24] snow,

[00:17:25] heat,

[00:17:27] cold,

[00:17:28] storms,

[00:17:29] and sunny breezes

[00:17:32] that the sky

[00:17:38] simply observes

[00:17:40] from a calm

[00:17:41] and serene

[00:17:43] point of view

[00:17:44] without holding on

[00:17:46] to anything.

[00:17:51] When you give space

[00:17:53] for the feelings

[00:17:55] to arise

[00:17:56] with each breath,

[00:17:59] you begin

[00:18:00] to recognize

[00:18:01] that these patterns

[00:18:03] are not who you are.

[00:18:06] they are simply

[00:18:08] experiences,

[00:18:11] energies,

[00:18:13] passing through you.

[00:18:17] You do not need

[00:18:18] to hold on to them,

[00:18:20] nor do they define you.

[00:18:26] Feel the power

[00:18:28] of this truth

[00:18:29] as you exhale,

[00:18:31] releasing the grip

[00:18:33] of these old patterns,

[00:18:35] these outdated perceptions.

[00:18:37] When you do,

[00:18:41] feel the sense

[00:18:42] of sudden relief,

[00:18:44] if only for a moment.

[00:18:50] Letting go

[00:18:51] may happen

[00:18:52] as a gradual process.

[00:18:55] Perhaps

[00:18:56] there is a felt

[00:18:57] sense of relief

[00:18:59] as we let go

[00:19:00] of fear,

[00:19:02] grief,

[00:19:04] guilt,

[00:19:06] shame,

[00:19:07] apathy.

[00:19:08] In the very next

[00:19:12] moment,

[00:19:13] we may feel

[00:19:14] ourselves gripping

[00:19:15] again.

[00:19:18] This is because

[00:19:20] letting go

[00:19:21] of a feeling

[00:19:22] brings it out

[00:19:23] of the unconscious

[00:19:24] mind.

[00:19:27] All that is

[00:19:28] necessary

[00:19:29] is to merely

[00:19:30] recognize

[00:19:31] that these

[00:19:32] feelings are

[00:19:33] there

[00:19:34] within us,

[00:19:36] just as they

[00:19:37] are within

[00:19:38] every other

[00:19:39] human being.

[00:19:41] The sky

[00:19:42] doesn't try

[00:19:43] to repress

[00:19:44] a thunderstorm

[00:19:44] that gives

[00:19:46] space

[00:19:47] for it

[00:19:48] to arise,

[00:19:49] flourish

[00:19:50] for a while,

[00:19:51] and,

[00:19:52] when its

[00:19:53] energy

[00:19:54] has been

[00:19:55] discharged,

[00:19:57] to dissipate

[00:19:58] and fade.

[00:20:01] Let the

[00:20:02] emotional

[00:20:03] energy

[00:20:03] arise

[00:20:04] and fall,

[00:20:08] keeping the

[00:20:09] sky-like

[00:20:10] attitude

[00:20:10] space.

[00:20:15] You will

[00:20:15] gain a

[00:20:16] kind of

[00:20:16] resilience

[00:20:17] when you

[00:20:18] can acknowledge

[00:20:19] any feeling

[00:20:21] without trying

[00:20:22] to stop it.

[00:20:24] Stay

[00:20:24] with your

[00:20:25] breath

[00:20:26] and gently

[00:20:27] let it

[00:20:28] go.

[00:20:32] Fear of

[00:20:32] life

[00:20:33] is really

[00:20:34] fear of

[00:20:35] emotions.

[00:20:37] It's not

[00:20:38] the facts

[00:20:39] that we

[00:20:40] fear,

[00:20:41] but our

[00:20:42] feelings

[00:20:42] about them.

[00:20:43] once we

[00:20:46] can acknowledge

[00:20:47] and release

[00:20:48] our feelings,

[00:20:49] we gain

[00:20:50] a greater

[00:20:51] sense of

[00:20:52] self-confidence

[00:20:53] that we

[00:20:54] can handle

[00:20:55] the emotional

[00:20:56] consequences,

[00:20:57] whatever they

[00:20:59] may be.

[00:23:41] in this

[00:23:42] awareness,

[00:23:44] recognizing

[00:23:45] that you

[00:23:46] are not

[00:23:46] the content

[00:23:47] of your

[00:23:48] thoughts

[00:23:48] or emotions,

[00:23:51] but the

[00:23:52] space

[00:23:52] in which

[00:23:53] they arise.

[00:23:54] The more

[00:23:56] you connect

[00:23:57] with this

[00:23:58] space,

[00:23:59] the more

[00:24:00] you realize

[00:24:00] your innate

[00:24:01] power

[00:24:02] to let

[00:24:03] go,

[00:24:12] to understand,

[00:24:16] surrender

[00:24:17] to the

[00:24:17] flow of

[00:24:18] life,

[00:24:20] and trust

[00:24:20] that everything

[00:24:22] is unfolding

[00:24:23] perfectly.

[00:24:41] Breathe in.

[00:27:11] Know yourself

[00:27:11] to trust

[00:27:12] in this

[00:27:13] process

[00:27:14] of release

[00:27:15] and renewal.

[00:27:19] There is

[00:27:19] nothing more

[00:27:20] to do

[00:27:21] than to be

[00:27:22] present

[00:27:23] and breathe.

[00:27:26] You are

[00:27:28] letting go

[00:27:28] of anything

[00:27:29] that doesn't

[00:27:30] make you

[00:27:31] stronger,

[00:27:33] allowing

[00:27:33] space

[00:27:34] for what

[00:27:36] resonates

[00:27:36] within your

[00:27:37] truest

[00:27:38] self.

[00:27:42] It's

[00:27:43] important to

[00:27:44] realize that

[00:27:45] as you

[00:27:46] let go

[00:27:47] of these

[00:27:48] negative

[00:27:48] feelings

[00:27:49] that cause

[00:27:50] stress

[00:27:51] and tension

[00:27:52] in the

[00:27:53] body,

[00:27:54] you will

[00:27:55] simultaneously

[00:27:56] enhance

[00:27:57] their

[00:27:57] opposite,

[00:27:59] positive

[00:28:00] feelings.

[00:28:03] Imagine

[00:28:04] that you

[00:28:05] are holding

[00:28:05] a grudge

[00:28:06] against a

[00:28:07] family member

[00:28:08] and their

[00:28:09] birthday

[00:28:10] is soon.

[00:28:11] You feel

[00:28:13] the tension

[00:28:14] of resentment

[00:28:15] within you.

[00:28:17] You notice

[00:28:18] the feeling

[00:28:19] tone

[00:28:20] and the

[00:28:21] resistance

[00:28:21] to going

[00:28:22] out to

[00:28:23] shop

[00:28:23] for a

[00:28:24] present.

[00:28:26] We just

[00:28:27] start looking

[00:28:28] for the

[00:28:29] opposite

[00:28:30] feeling,

[00:28:31] a feeling

[00:28:32] of forgiveness

[00:28:33] within

[00:28:34] ourselves.

[00:28:36] It may

[00:28:37] be very

[00:28:38] small

[00:28:39] in comparison

[00:28:40] to the

[00:28:41] grudge

[00:28:41] we are

[00:28:41] holding.

[00:28:43] As we

[00:28:44] let go

[00:28:45] of resentment,

[00:28:50] the feeling

[00:28:51] of forgiveness

[00:28:52] begins to

[00:28:54] grow,

[00:28:55] and we

[00:28:56] realize that

[00:28:57] that feeling

[00:28:58] was there

[00:28:59] all waiting

[00:29:02] to be

[00:29:02] freed from

[00:29:03] the

[00:29:04] resistance.

[00:29:05] It will

[00:29:06] come on

[00:29:07] with a

[00:29:07] surge

[00:29:08] as the

[00:29:09] inherent

[00:29:09] generosity

[00:29:10] and forgiveness

[00:29:12] in your

[00:29:13] character

[00:29:13] is freed.

[00:29:17] We will

[00:29:18] begin to

[00:29:19] recognize

[00:29:19] that part

[00:29:21] of our

[00:29:21] nature

[00:29:22] has always

[00:29:23] been willing

[00:29:24] to forgive,

[00:29:26] but we

[00:29:27] were afraid

[00:29:27] of looking

[00:29:28] foolish

[00:29:29] to chance

[00:29:30] it,

[00:29:33] to sink

[00:29:34] deeper

[00:29:35] and deeper

[00:29:37] into

[00:29:38] relaxation.

[00:29:39] imagine

[00:29:43] that you

[00:29:44] are

[00:29:44] melting,

[00:29:49] beginning

[00:29:49] at your

[00:29:50] feet.

[00:29:52] Visualize

[00:29:53] them

[00:29:53] sinking

[00:29:54] into the

[00:29:55] softness

[00:29:56] of your

[00:29:57] bed,

[00:29:59] followed

[00:29:59] by the

[00:30:00] calves,

[00:30:07] hips,

[00:30:08] lower

[00:30:09] spine,

[00:30:11] chest.

[00:30:20] As you

[00:30:21] melt,

[00:30:25] you are

[00:30:25] surrendering.

[00:30:29] The real

[00:30:30] meaning of

[00:30:31] surrender

[00:30:31] is to

[00:30:33] give in

[00:30:33] to something

[00:30:34] higher.

[00:30:37] It's a

[00:30:38] shift of

[00:30:39] perspective.

[00:30:42] The part

[00:30:42] of us

[00:30:43] that wants

[00:30:43] to cling

[00:30:44] to negative

[00:30:45] emotions

[00:30:45] is our

[00:30:47] smallness.

[00:30:48] It has

[00:30:51] little energy.

[00:30:53] It is

[00:30:53] depleting,

[00:30:55] demeaning,

[00:30:56] and leads

[00:30:57] to the

[00:30:58] lowering

[00:30:58] of self-respect.

[00:31:00] The highest

[00:31:01] version of

[00:31:02] ourselves calls

[00:31:04] to us to

[00:31:05] be renewed,

[00:31:07] enlarged,

[00:31:08] and self-confident.

[00:33:49] Get deep,

[00:33:52] feeling the

[00:33:53] cool air.

[00:33:59] As you

[00:33:59] exhale,

[00:34:01] let go of

[00:34:02] any tension

[00:34:04] in your

[00:34:04] body.

[00:34:08] Now,

[00:34:09] imagine you

[00:34:10] are standing

[00:34:11] at the edge

[00:34:12] of a peaceful

[00:34:13] forest.

[00:34:16] The trees

[00:34:17] around you

[00:34:18] sway gently

[00:34:19] in the

[00:34:20] breeze,

[00:34:21] and soft

[00:34:23] sunlight

[00:34:23] filters

[00:34:24] through the

[00:34:25] leaves,

[00:34:27] creating a

[00:34:28] warm,

[00:34:34] with each

[00:34:35] step you

[00:34:35] take along

[00:34:36] the forest

[00:34:37] path.

[00:34:38] Feel

[00:34:39] yourself

[00:34:40] growing

[00:34:41] lighter.

[00:34:44] As you

[00:34:44] walk,

[00:34:45] you notice

[00:34:46] a beautiful

[00:34:48] clearing up

[00:34:49] ahead.

[00:34:51] In the

[00:34:52] center

[00:34:52] is a

[00:34:53] calm,

[00:34:55] clear pool

[00:34:56] of water.

[00:34:58] approach

[00:34:59] the pool

[00:35:00] and gaze

[00:35:02] into it.

[00:35:05] See your

[00:35:06] reflection,

[00:35:08] peaceful

[00:35:09] and serene.

[00:35:13] As you

[00:35:14] inhale,

[00:35:15] imagine

[00:35:16] again

[00:35:17] the word

[00:35:18] alone.

[00:35:22] As you

[00:35:22] exhale,

[00:35:24] again,

[00:35:25] feel the

[00:35:26] words

[00:35:27] let go

[00:35:28] release

[00:35:29] from your

[00:35:30] body,

[00:35:31] dissolving

[00:35:32] any

[00:35:33] energy.

[00:35:37] Stay here

[00:35:38] for a

[00:35:38] moment,

[00:35:40] breathing

[00:35:41] in

[00:35:41] calm

[00:35:42] and peace.

[00:35:47] Breathe

[00:35:47] in

[00:38:18] peaceful

[00:38:19] stillness.

[00:38:21] In this

[00:38:22] stillness,

[00:38:23] you are

[00:38:24] free to

[00:38:25] create space

[00:38:26] for love,

[00:38:28] peace,

[00:38:30] and joy.

[00:38:31] Trust

[00:38:32] in your

[00:38:33] ability

[00:38:34] to release

[00:38:35] peace and

[00:38:36] receive.

[00:38:40] You are

[00:38:40] worthy

[00:38:41] of the

[00:38:42] newness

[00:38:42] that is

[00:38:43] coming into

[00:38:44] your life.

[00:38:47] Breathe

[00:38:47] in,

[00:38:49] allow.

[00:39:00] Breathe

[00:39:00] in,

[00:39:02] allow.

[00:41:27] Rest in

[00:41:27] the awareness

[00:41:28] that you

[00:41:29] are always

[00:41:30] supported

[00:41:31] by a

[00:41:32] greater

[00:41:32] intelligence,

[00:41:34] one that

[00:41:36] gently

[00:41:36] guides you

[00:41:37] when you

[00:41:38] surrender

[00:41:39] to its

[00:41:40] wisdom.

[00:41:42] You are

[00:41:43] safe,

[00:41:44] you are

[00:41:45] whole,

[00:41:46] and you

[00:41:47] are free

[00:41:48] to embrace

[00:41:50] the newness

[00:41:51] that is

[00:41:52] coming into

[00:41:53] your life.