Letting Go Of Past Regrets ✨ Body Scan with Relaxing Sounds

[00:00:09] [SPEAKER_01]: Good evening, Sleep Wave listeners.

[00:00:12] [SPEAKER_01]: Carissa here.

[00:00:13] [SPEAKER_01]: Tonight, I'm going to let you in on a big mistake I made this week that kept me up at

[00:00:18] [SPEAKER_01]: night and let you know how I'm finding my balance again.

[00:00:22] [SPEAKER_01]: But first, if you've been loving sleeping better at night and feeling better during

[00:00:26] [SPEAKER_01]: the day, we'd love if you'd share the show with a friend or leave a review.

[00:00:32] [SPEAKER_01]: So, tonight we are talking about holding on to regrets and how that may keep you up

[00:00:37] [SPEAKER_01]: at night.

[00:00:39] [SPEAKER_01]: And oh, my friends, this one is particularly tender for me right now because I have a

[00:00:46] [SPEAKER_01]: big one.

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[00:01:04] [SPEAKER_01]: Join in two taps via the link in the show notes.

[00:01:06] [SPEAKER_01]: Cancel any time.

[00:01:08] [SPEAKER_01]: But now, a quick word from our sponsors who make this free content possible.

[00:01:20] [SPEAKER_01]: Billy and I are looking to buy a house, and we found one we loved.

[00:01:25] [SPEAKER_01]: It was perfect.

[00:01:26] [SPEAKER_01]: It checked every single box we had and some we didn't even know we had.

[00:01:32] [SPEAKER_01]: We measured the rooms for our furniture.

[00:01:34] [SPEAKER_01]: We walked our son to the park nearby and felt the clarity that this was our new home.

[00:01:40] [SPEAKER_01]: It felt so real, so like ours.

[00:01:44] [SPEAKER_01]: But we were literally hours too late in making the offer.

[00:01:49] [SPEAKER_01]: Someone else beat us to it on the same day.

[00:01:53] [SPEAKER_01]: Ugh, it's been about a week since the high of,

[00:01:56] [SPEAKER_01]: We found it!

[00:01:57] [SPEAKER_01]: To the low of,

[00:01:58] [SPEAKER_01]: We lost it.

[00:01:59] [SPEAKER_01]: And I'm just now starting to be able to release my grip on the dream of that specific house.

[00:02:06] [SPEAKER_01]: But all week, I've been living in the land of what if?

[00:02:10] [SPEAKER_01]: What if I had done XYZ quicker?

[00:02:14] [SPEAKER_01]: I have been kicking myself, wishing I had done things differently.

[00:02:19] [SPEAKER_01]: Regret happens when we feel we have done something or failed to do something that would have altered

[00:02:25] [SPEAKER_01]: the course of our lives.

[00:02:26] [SPEAKER_01]: The truth is, mistakes happen.

[00:02:31] [SPEAKER_01]: We don't always do things in an optimal way.

[00:02:35] [SPEAKER_01]: Despite this, I do believe that what is for me won't miss me.

[00:02:40] [SPEAKER_01]: I have seen the truth of this play out in my life time and time again.

[00:02:45] [SPEAKER_01]: I'm trying to ground into that again, to breathe into the disappointment and sadness and regret

[00:02:52] [SPEAKER_01]: and just surrender.

[00:02:56] [SPEAKER_01]: Trust that there is power in letting go, that I have learned some valuable lessons in all

[00:03:02] [SPEAKER_01]: of this, and know that there is something as good or better coming in the perfect timing.

[00:03:09] [SPEAKER_01]: Meditation is particularly helpful around this topic.

[00:03:14] [SPEAKER_01]: Letting go of regrets is really just forgiving yourself.

[00:03:18] [SPEAKER_01]: Much easier said than done, but it is essential to truly let go and find peace.

[00:03:25] [SPEAKER_01]: In meditation we can find some compassion and forgiveness for ourselves, and in that

[00:03:31] [SPEAKER_01]: small act of self-love, we can begin to let go and open up to other possibilities.

[00:03:39] [SPEAKER_01]: If you are struggling with a sense of regret tonight, I invite you to allow this meditation

[00:03:45] [SPEAKER_01]: Billy has created for us to be a healing practice.

[00:03:50] [SPEAKER_01]: Take a deep breath, let it go, and simply let yourself rest.

[00:03:59] [SPEAKER_01]: All is coming.

[00:04:11] [SPEAKER_01]: Regret is a heavy burden, but letting go is an act of freedom.

[00:04:17] [SPEAKER_01]: Through mindfulness we learn that the past cannot be changed, but our relationship with

[00:04:23] [SPEAKER_01]: it can be.

[00:04:25] [SPEAKER_01]: Take a deep breath to connect inward.

[00:04:29] [SPEAKER_01]: As you exhale, begin to release your attachments to the outer world.

[00:04:36] [SPEAKER_01]: Feel yourself retreating deeper and deeper into awareness itself.

[00:04:46] [SPEAKER_01]: As you softly breathe in and out, pay attention to the internal sensations that accompany

[00:04:55] [SPEAKER_01]: each inhale and exhale.

[00:04:59] [SPEAKER_01]: Observe how you aren't really attached to the sensations as they follow the rise and fall

[00:05:07] [SPEAKER_01]: of the breath.

[00:05:10] [SPEAKER_01]: There's no need to mull over the bottom of the exhale or ruminate on your inhalation.

[00:05:19] [SPEAKER_01]: Mindful breathing is training us to regard thoughts in a similar way.

[00:05:27] [SPEAKER_01]: Thoughts are movements of the mind, just as breaths are movements of the lungs and torso.

[00:05:38] [SPEAKER_01]: Take this opportunity to observe your breathing.

[00:05:45] [SPEAKER_01]: Position yourself as comfortably as you can in your bed so as to allow for a soft, smooth,

[00:05:56] [SPEAKER_01]: steady texture to the breath.

[00:06:02] [SPEAKER_01]: If you are comfortable lying on your back,

[00:06:07] [SPEAKER_01]: you will be able to watch the movements of the breath, causing the belly to rise and fall.

[00:06:20] [SPEAKER_01]: Make sure your pillow isn't so high that it causes the throat to constrict.

[00:06:28] [SPEAKER_01]: If possible, tilt the forehead back slightly so that the chin and the bridge of the nose

[00:06:35] [SPEAKER_01]: are at approximately the same level.

[00:06:42] [SPEAKER_01]: Never force the breath.

[00:06:45] [SPEAKER_01]: Simply watch the breath with this attitude of mindful awareness, letting it be as it is.

[00:06:56] [SPEAKER_01]: Give the breath space to do what it wants to do.

[00:07:07] [SPEAKER_01]: Watch your belly rise and fall as you breathe.

[00:07:16] [SPEAKER_01]: It may take some time for the abdominal muscles to relax

[00:07:22] [SPEAKER_01]: so that the belly expands upward and outward on your inhale,

[00:07:28] [SPEAKER_01]: and retreats downward and inward on your exhale.

[00:07:38] [SPEAKER_01]: Be patient and watch the process as your physical state transforms

[00:07:44] [SPEAKER_01]: to one of deeper and deeper relaxation as you breathe in and out.

[00:07:58] [SPEAKER_01]: Breathe in and out.

[00:08:06] [SPEAKER_01]: Breathe in and out.

[00:09:13] [SPEAKER_01]: Allow your thoughts to come and go.

[00:09:19] [SPEAKER_01]: It's as though you have a swinging door in your brain.

[00:09:26] [SPEAKER_01]: Thoughts enter, and they exit just as easily as they came in.

[00:09:37] [SPEAKER_01]: Don't hold on to anything.

[00:09:42] [SPEAKER_01]: Regrets are thoughts that cause us to continually reach back through time

[00:09:48] [SPEAKER_01]: in order to change the past.

[00:09:53] [SPEAKER_01]: It's like trying to catch smoke with your bare hands.

[00:09:57] [SPEAKER_01]: It's like trying to catch a fire with your bare hands.

[00:09:59] [SPEAKER_01]: No matter how hard you try, you can never grasp it.

[00:10:06] [SPEAKER_01]: Rather than grasping, when it comes to regret, the most useful strategy is to let go.

[00:10:17] [SPEAKER_01]: When you are able to let go, you become free to live your life facing forward instead of backwards.

[00:10:28] [SPEAKER_01]: The more energy and attention we give to a thought,

[00:12:35] [SPEAKER_01]: the more established it becomes in our mental habits.

[00:12:43] [SPEAKER_01]: How we handle regret can shape our character.

[00:12:49] [SPEAKER_01]: If we approach regret with resilience and a growth mindset,

[00:12:56] [SPEAKER_01]: we may develop traits like empathy and perseverance,

[00:13:01] [SPEAKER_01]: while if we struggle greatly with regret,

[00:13:06] [SPEAKER_01]: we might experience traits like self-criticism or pessimism.

[00:13:14] [SPEAKER_01]: Excessive regrets can affect how we perceive ourselves,

[00:13:19] [SPEAKER_01]: potentially leading to a diminished sense of self-worth or identity.

[00:13:25] [SPEAKER_01]: This can affect our self-esteem.

[00:13:30] [SPEAKER_01]: By letting go of regret, you'll often experience a meaningful reduction in emotional weight.

[00:13:41] [SPEAKER_01]: The intense feelings of guilt, shame, or frustration associated with regret lessen,

[00:13:50] [SPEAKER_01]: leading to a sense of relief.

[00:13:57] [SPEAKER_01]: Return to the gentle rhythm of your breath.

[00:14:04] [SPEAKER_01]: Take a slow, deep breath in through your nose, filling your lungs completely.

[00:14:15] [SPEAKER_01]: Imagine drawing in positive, cleansing energy.

[00:14:22] [SPEAKER_01]: Hold your breath for a moment,

[00:14:26] [SPEAKER_01]: absorbing all of that positive, cleansing energy on a cellular level.

[00:14:36] [SPEAKER_01]: Visualize any regrets or negative feelings as dark, heavy clouds.

[00:14:47] [SPEAKER_01]: Exhale slowly, imagining the dark clouds of regret being released from your body

[00:14:55] [SPEAKER_01]: and carried away by the breath.

[00:14:59] [SPEAKER_01]: Picture them dissipating into the air,

[00:15:04] [SPEAKER_01]: leaving you lighter and more at ease.

[00:15:10] [SPEAKER_01]: Continue this process for three to five breaths.

[00:15:16] [SPEAKER_01]: With each inhale, draw in calm and renewal.

[00:15:23] [SPEAKER_01]: With each exhale, let go of regret and negative feelings,

[00:15:30] [SPEAKER_01]: allowing them to drift away.

[00:16:34] [SPEAKER_01]: Notice how you feel.

[00:16:37] [SPEAKER_01]: Embrace the sense of lightness and peace you've created.

[00:16:46] [SPEAKER_01]: As you settle into a state of relaxation, bring your awareness to your body.

[00:16:56] [SPEAKER_01]: Feel the weight of your body against the surface you're on.

[00:17:03] [SPEAKER_01]: Notice the gentle rise and fall of your belly with each breath.

[00:17:14] [SPEAKER_01]: Let go of any tension you may be holding, and begin to focus on the present moment.

[00:19:24] [SPEAKER_01]: Bring your attention to your feet.

[00:19:30] [SPEAKER_01]: Notice any sensations such as warmth or coolness.

[00:19:38] [SPEAKER_01]: Gently tense and then release the muscles in your feet.

[00:19:47] [SPEAKER_01]: Imagine any regrets or burdens you're holding in your feet,

[00:19:54] [SPEAKER_01]: dissolving and flowing away.

[00:20:00] [SPEAKER_01]: Allow a sense of lightness to replace any heaviness.

[00:20:07] [SPEAKER_01]: Breathe in, breathe out.

[00:20:27] [SPEAKER_01]: Move up to your legs.

[00:20:39] [SPEAKER_01]: Feel the weight of your legs and the connection with the surface beneath you.

[00:20:48] [SPEAKER_01]: Tense and release the muscles in your calves and thighs.

[00:20:58] [SPEAKER_01]: Visualize any regrets from the past being released from your legs,

[00:21:07] [SPEAKER_01]: flowing out and leaving you feeling lighter and more grounded.

[00:21:18] [SPEAKER_01]: Breathe in, breathe out.

[00:21:43] [SPEAKER_01]: Bring your focus to your hips and lower abdomen.

[00:21:53] [SPEAKER_01]: Notice any tension or tightness as you breathe in.

[00:22:02] [SPEAKER_01]: Imagine drawing in positive, refreshing energy as you exhale.

[00:22:17] [SPEAKER_01]: Visualize letting go of any regrets or negative feelings stored in this area.

[00:22:29] [SPEAKER_01]: Picture these emotions melting away, leaving a feeling of warmth

[00:22:38] [SPEAKER_01]: and openness.

[00:22:41] [SPEAKER_01]: Breathe in, breathe out.

[00:23:07] [SPEAKER_01]: Shift your attention to your chest and shoulders.

[00:23:12] [SPEAKER_01]: Feel the rise and fall of your breath in your chest.

[00:23:22] [SPEAKER_01]: Tense and then relax the muscles in your shoulders.

[00:23:29] [SPEAKER_01]: Imagine any lingering regrets being released with each breath.

[00:23:37] [SPEAKER_01]: Visualize them drifting away, leaving your chest and shoulders light and free.

[00:23:49] [SPEAKER_01]: Allow your breath to deepen and become more natural.

[00:23:56] [SPEAKER_01]: Breathe in, breathe out.

[00:24:04] [SPEAKER_01]: Breathe in, breathe out.

[00:24:12] [SPEAKER_01]: Breathe in, breathe out.

[00:24:21] [SPEAKER_01]: Focus on your arms and hands.

[00:24:27] [SPEAKER_01]: Notice any sensations or tension in these areas.

[00:24:34] [SPEAKER_01]: Clench your fists tightly, hold for a few moments, and then release.

[00:24:44] [SPEAKER_01]: Imagine regrets or burdens leaving your arms and hands, being expelled with each exhale.

[00:24:59] [SPEAKER_01]: Feel a sense of relief and freedom as your arms become relaxed and light.

[00:25:10] [SPEAKER_01]: Breathe in, breathe out.

[00:25:18] [SPEAKER_01]: Breathe in, breathe out.

[00:25:26] [SPEAKER_01]: Breathe in, breathe out.

[00:25:35] [SPEAKER_01]: Now, bring your awareness to your neck and head.

[00:25:43] [SPEAKER_01]: Notice any tension in these areas.

[00:25:47] [SPEAKER_01]: Gently move your head from side to side, allowing any remaining tension to dissolve.

[00:26:01] [SPEAKER_01]: Picture any thoughts of regrets or past burdens being released from your mind.

[00:26:13] [SPEAKER_01]: Visualize them floating away, leaving a clear, calm space in your mind.

[00:26:25] [SPEAKER_01]: Breathe in, breathe out.

[00:26:33] [SPEAKER_01]: Breathe in, breathe out.

[00:26:42] [SPEAKER_01]: Breathe in, breathe out.

[00:26:50] [SPEAKER_01]: With your body now relaxed and free from tension, focus on the present moment.

[00:27:02] [SPEAKER_01]: Feel the space around you and the rhythm of your breath.

[00:27:11] [SPEAKER_01]: Embrace the sense of lightness and openness you've created.

[00:27:17] [SPEAKER_01]: Now, visualize your regrets as tangible objects that you can hold in your hands.

[00:30:29] [SPEAKER_01]: These objects represent the weight of your past regrets.

[00:30:37] [SPEAKER_01]: They can be heavy stones, each one symbolizing a regret or mistake you've been holding onto.

[00:30:49] [SPEAKER_01]: Imagine yourself standing by a gently flowing river in your safe space.

[00:30:59] [SPEAKER_01]: This river is a symbol of renewal and release.

[00:31:08] [SPEAKER_01]: One by one, take each stone and feel its weight.

[00:31:19] [SPEAKER_01]: Acknowledge the regret it represents.

[00:31:56] [SPEAKER_01]: Take a deep breath in, and as you exhale, gently lower each stone into the water.

[00:32:11] [SPEAKER_01]: As you release the stone, whisper goodbye to the regret it represents.

[00:32:19] [SPEAKER_01]: Now, watch as the river carries the stone away, allowing it to sink and be washed downstream.

[00:32:37] [SPEAKER_01]: Feel the weight lifting from your hands, from your mind, and from your heart.

[00:32:48] [SPEAKER_01]: As you continue this process, feel a sense of lightness growing within you.

[00:33:00] [SPEAKER_01]: With each stone you release, you are letting go of the burdens of the past.

[00:33:13] [SPEAKER_01]: Visualize the river carrying these stones far away, out of sight, out of mind.

[00:33:26] [SPEAKER_01]: They are no longer your burden to carry.

[00:33:33] [SPEAKER_01]: Breathe in, breathe out.

[00:33:41] [SPEAKER_01]: Breathe in, breathe out.

[00:33:49] [SPEAKER_00]: Breathe in, breathe out.

[00:34:56] [SPEAKER_01]: From time to time, you may notice yourself, once again, replaying those familiar scenes of regret.

[00:35:09] [SPEAKER_01]: As soon as you become aware of this thought,

[00:35:13] [SPEAKER_01]: acknowledge that the thought will need to be released again and again.

[00:35:22] [SPEAKER_01]: Feel the weight of the stone in your hand.

[00:35:27] [SPEAKER_01]: Acknowledge the regret it represents.

[00:35:32] [SPEAKER_01]: Breathe in, and on the exhale,

[00:35:38] [SPEAKER_01]: once more, place the stone in the water and let it go.

[00:35:48] [SPEAKER_01]: Let go.

[00:35:54] [SPEAKER_01]: Redefine what it means to let go, and let go again.

[00:37:03] [SPEAKER_01]: Take a moment to acknowledge the release of past regrets,

[00:37:09] [SPEAKER_01]: and the lightness that now fills your body and mind.

[00:37:17] [SPEAKER_01]: You've let go of burdens that no longer serve you,

[00:37:22] [SPEAKER_01]: creating space for peace, growth, and new beginnings.

[00:37:32] [SPEAKER_01]: Feel the calmness and tranquility that envelops you,

[00:37:38] [SPEAKER_01]: allowing it to guide you into a deep and restful sleep.

[00:37:46] [SPEAKER_01]: With each breath, you become more and more rooted in the present moment,

[00:37:57] [SPEAKER_01]: embracing what is here and now, full of compassion for yourself and for others,

[00:38:09] [SPEAKER_01]: and an open mind about what is yet to come.

[00:38:18] [SPEAKER_01]: Recognize that everyone makes mistakes.

[00:38:24] [SPEAKER_01]: Be kinder to yourself, and let go of regret.

[00:38:33] [SPEAKER_01]: We all have flaws and imperfections.

[00:38:39] [SPEAKER_01]: Soften the harshness of self-judgment.

[00:38:46] [SPEAKER_01]: Other people also experience regret and struggle.

[00:38:53] [SPEAKER_01]: It is a universal human experience.

[00:38:58] [SPEAKER_01]: Forgive others, as well as yourself.

[00:39:04] [SPEAKER_01]: Compassion for others enables you to release grudges and resentments,

[00:39:12] [SPEAKER_01]: which are often tied to your own feelings of regret.

[00:39:20] [SPEAKER_01]: As you cultivate compassion for others,

[00:39:25] [SPEAKER_01]: know that others accept you despite your past mistakes.

[00:39:30] [SPEAKER_01]: That's the meaning of love and compassion.

[00:40:38] [SPEAKER_01]: As you sink deeper and deeper into a state of deep, healing sleep,

[00:40:48] [SPEAKER_01]: feel the vibration of these affirming thoughts as you breathe,

[00:40:55] [SPEAKER_01]: allowing them to sound in your mind.

[00:41:01] [SPEAKER_01]: I forgive myself for past mistakes and embrace my journey of growth and learning.

[00:41:16] [SPEAKER_01]: I forgive myself for past mistakes and embrace my journey of growth and learning.

[00:41:30] [SPEAKER_01]: See yourself bathed in a warm, golden light,

[00:41:37] [SPEAKER_01]: feeling the weight of regret lifting off your shoulders and dissolving into the light.

[00:41:50] [SPEAKER_01]: Breathe in, breathe out, breathe in,

[00:42:02] [SPEAKER_01]: breathe out, breathe in, breathe out.

[00:43:30] [SPEAKER_01]: Remember, the past does not define you.

[00:43:35] [SPEAKER_01]: Each day is a fresh opportunity to live fully and embrace the journey ahead.

[00:43:46] [SPEAKER_01]: Allow yourself to rest deeply, knowing you are free from the weight of regret

[00:43:55] [SPEAKER_01]: and open to the beauty of the present.

[00:45:00] [SPEAKER_00]: Sleep, sleep, sleep.