A Mental Vacation ✨ Sleep Meditation

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[00:00:48] Hi, I'm Karissa Vacker and welcome back to Sleep Wave,

[00:00:51] a podcast where we let waves of relaxation wash over you through original sleep meditations

[00:00:56] created to help you fall asleep tonight.

[00:00:59] And don't worry if you don't hear the end of an episode,

[00:01:01] I encourage you to drift off whenever you're ready.

[00:01:04] Before we get started on tonight's episode,

[00:01:07] I'd like to say thanks again for all of the great ratings and reviews

[00:01:10] you guys have left us on Apple Podcasts and some of the other networks too.

[00:01:14] Tonight's shout out goes to 10 year old listener, Evelyn,

[00:01:18] who says Sleep Wave helps her to stay asleep all night and alleviates all her worries.

[00:01:23] Love that, Evelyn. Sweet dreams.

[00:01:26] There is a trick I frequently employ when I can't sleep.

[00:01:30] I just let myself float away from regular life and go on a mental vacation.

[00:01:36] I let all the images, feelings and sensations of favorite trips just wash over me.

[00:01:42] What I love about this simple exercise is that it helps me easily release any stress

[00:01:47] or anxiety about my day and easily access relaxation.

[00:01:52] One of my favorite places to return to in my mind is France.

[00:01:56] A few years ago, Billy and I traveled to the south of France

[00:01:59] and landed in a charming seaside town.

[00:02:02] The day was hot and sunny and as we wandered down cobblestone streets

[00:02:07] we found a quaint café and sat down.

[00:02:10] We ordered glasses of rosé that arrived ice cold

[00:02:13] and looked out at the sparkling blue water while listening to live musicians

[00:02:18] that had set up nearby to play.

[00:02:20] The moment was so delightful and gorgeous that we looked at each other

[00:02:24] and laughed like, is this real life?

[00:02:27] I made a point in that moment to commit as many things about that scene

[00:02:31] to memory as I could since I knew it was something I'd want to experience again.

[00:02:36] While the south of France memory is a sure favorite,

[00:02:39] I also often think about other trips.

[00:02:42] Being on a black sand beach in Hawaii,

[00:02:44] seeing the northern lights in Dore County, Wisconsin,

[00:02:47] rocking in a hammock overlooking vineyards and Tuscany,

[00:02:51] floating in a saltwater pool in Palm Springs.

[00:02:55] Let's take a moment to do this quickly together

[00:02:58] before we dive deeper into it during our meditation.

[00:03:02] I'm going to ask you to bring to mind your favorite vacation.

[00:03:06] It could be a place you return to again and again.

[00:03:09] It could be a place you've only been once

[00:03:12] or it could be some place you hope to go someday.

[00:03:15] Take a moment and really see it.

[00:03:20] Notice the scenery around you, hear the sounds,

[00:03:29] allow any sense or smells to register.

[00:03:38] Feel your whole body in this place

[00:03:41] and allow that to influence your emotions.

[00:03:47] I hope you're feeling as much as I am right now.

[00:03:52] Sleep is when our bodies and minds heal and rejuvenate

[00:03:57] when we release ourselves from all thoughts, activities, and stressors.

[00:04:02] Healthy sleep is essential to a healthy life.

[00:04:06] So in a way, sleep is like a mental vacation.

[00:04:10] Tonight we're going to embrace this on holiday mentality

[00:04:13] and use the power of our imagination to visualize ourselves

[00:04:17] into a sense of peace, joy, and relaxation.

[00:04:21] Best of all, it's totally free

[00:04:24] and you can do it anytime at all.

[00:04:26] No passport required.

[00:04:28] Get settled and cozy as we drift off to a glorious sleep

[00:04:33] to Take a Mental Vacation by Billy Gill.

[00:04:37] Vacations provide an opportunity to unwind

[00:04:50] and disconnect from the stressors of daily life.

[00:04:54] Stepping away from familiar surroundings

[00:04:56] can offer a fresh perspective on life

[00:04:59] and provide an opportunity for reflection,

[00:05:02] self-discovery, and goal setting.

[00:05:05] Taking a holiday can encourage people to prioritize their well-being

[00:05:09] and inspire new ideas.

[00:05:11] The time away from the demands of everyday life

[00:05:14] allows us to recharge and return

[00:05:16] with a renewed sense of energy and purpose.

[00:05:20] Tonight's sleep meditation offers you a mental vacation.

[00:05:24] It's an invitation to take a break from daily stressors

[00:05:27] and responsibilities by engaging in conscious relaxation,

[00:05:31] enjoyment, and mental rejuvenation.

[00:05:35] Chapter 47 of the Tao De Ching,

[00:05:37] a central text to Taoism,

[00:05:40] relates our capacity to explore the inner world

[00:05:43] and glean resilience and insight from within.

[00:05:46] It says,

[00:05:47] without going outside, you may know the whole world.

[00:05:51] When we practice mindfulness and meditation,

[00:05:54] we can explore the depth of our own being

[00:05:57] and bring back the souvenirs of our inward journey

[00:06:00] in the form of a refreshed and relaxed awareness

[00:06:03] that touches all the day-to-day moments that fill our lives.

[00:06:07] External experiences are valuable,

[00:06:10] but they take a lot of time and resources.

[00:06:13] As a result, it may only be possible to take one or two vacations a year.

[00:06:18] Lie back and relax with this soothing journey

[00:06:22] to a safe and quiet space within yourself.

[00:06:26] Enjoy this beautiful practice for finding inner peace

[00:06:30] amidst the chaos of life.

[00:06:33] Settle into a cozy position

[00:06:35] and allow yourself to become calm and steady.

[00:06:39] Give yourself plenty of time for this.

[00:06:42] There's no need to rush as you find your way to relaxation.

[00:06:47] This is your time to explore the richness of your own inner life

[00:06:51] through mindful presence and deep relaxation.

[00:06:56] Allow your breath to rise and fall,

[00:07:00] noticing the gentle rhythm of your lungs,

[00:07:04] inhaling slowly through your nose

[00:07:08] and exhaling fully through your mouth.

[00:07:12] Feel the tension leaving your body with each exhale.

[00:07:17] As you grow more and more relaxed,

[00:07:20] you'll notice the belly moving more than the chest.

[00:07:24] Be patient if the belly isn't moving very much in the beginning.

[00:07:28] Sometimes a little residual tension in the belly

[00:07:31] keeps it from rising and falling with the breath.

[00:07:35] Just notice the waves of inhale and exhale

[00:07:39] with a little more emphasis on the pause at the bottom of the exhale.

[00:07:44] Never straining.

[00:07:46] Simply notice that pause

[00:07:49] and linger for a moment there

[00:07:51] before yielding to the impulse for a new inhalation.

[00:07:55] See if you can breathe only through the nostrils.

[00:08:04] The most important thing is that you are able to breathe

[00:08:08] smoothly and comfortably.

[00:08:11] Never straining.

[00:08:13] Breathe in, breathe out.

[00:08:19] Breathe in, breathe out.

[00:08:29] Breathe in, breathe out.

[00:08:38] Feel free to make any final adjustments to your bedding,

[00:08:42] physical posture and anything else.

[00:08:45] But then try to be still.

[00:08:48] Say to yourself again in the mind,

[00:08:52] I will now practice this sleep meditation.

[00:08:55] For the duration of this meditation,

[00:08:58] I will remain very still.

[00:09:01] If you have to move,

[00:09:03] just make sure that you are conscious of any movements.

[00:09:07] No unconscious movements.

[00:09:10] Breathe in, breathe out.

[00:09:17] Breathe in, breathe out.

[00:09:23] Breathe in, breathe out.

[00:09:33] Continue on at your own pace for some time.

[00:11:39] People frequently report that they have trouble relaxing on vacation.

[00:11:44] Our nervous system becomes very accustomed to states of high tension and anxiety.

[00:11:51] When our normal stressors disappear,

[00:11:54] that activated physical and mental state reflects the default mode of our routine,

[00:12:00] leaving us activated without the usual tasks to channel and absorb that energy.

[00:12:07] Take a conscious moment to step away from stress.

[00:12:11] And if only for this meditation,

[00:12:15] put down your worries.

[00:12:19] Develop an awareness of your whole body from head to toe.

[00:12:25] Visualize yourself lying in bed in this room,

[00:12:30] in this moment, now.

[00:12:33] Totally relaxed.

[00:12:37] Say to yourself silently in your mind,

[00:12:41] I am aware.

[00:12:44] I am lying in bed in this room,

[00:12:47] in this moment, now.

[00:12:50] Totally relaxed.

[00:12:52] Now repeat this affirmation to fully step into the mode of this mental vacation.

[00:13:04] I release all worries and fears,

[00:13:08] allowing myself to relax fully.

[00:13:16] I release all worries and fears,

[00:13:20] allowing myself to relax fully.

[00:13:31] Feel this affirmation resonate deep within you,

[00:13:35] anchoring you to a sense of inner calm.

[00:13:40] Once more,

[00:13:42] I release all worries and fears,

[00:13:46] allowing myself to relax fully.

[00:13:56] Another obstacle to relaxation is a deeply felt sense that if we slow down or relax,

[00:14:04] then the hypervigilance we have become accustomed to will fade,

[00:14:08] opening us to the possibility of unforeseen difficulties.

[00:14:13] This attitude is rooted in the ego's need for control.

[00:14:18] Again, repeat this affirmation silently to yourself with feeling and conviction.

[00:14:26] I trust in the natural flow of life and let go of the need to control everything.

[00:14:33] I trust in the natural flow of life

[00:14:43] and let go of the need to control everything.

[00:14:47] Resist the urge to analyze,

[00:14:57] surrender to the power of this simple affirmation.

[00:15:02] I trust in the natural flow of life

[00:15:07] and let go of the need to control everything.

[00:15:11] Gently return to your easy, effortless breath again and again

[00:15:26] with a sense of curiosity as though you are simply watching the breath rise and fall.

[00:15:33] Breathe in, breathe out, breathe in,

[00:15:43] breathe out, continue on.

[00:15:56] Within the quiet confines of your own mind,

[00:17:01] you possess the power to find peace, clarity and contentment.

[00:17:07] Tune in to your intrinsic worthiness.

[00:17:13] Sometimes we feel that we must pay for rest and relaxation

[00:17:21] with striving and strain.

[00:17:25] Our minds and bodies thrive when there is a balance between effort and surrender.

[00:17:32] The time we take to reflect, restore and replenish

[00:17:37] support the actions we take on the path to growth and self-realization.

[00:17:44] As you rest deeply now, you are nourishing your body and mind.

[00:17:51] Silently repeat this affirmation and allow it to fully resonate in the core of your being.

[00:18:00] I am worthy of peace, happiness and well-being.

[00:18:07] I am worthy of peace, happiness and well-being.

[00:18:18] Now, giving over to this mental vacation with the knowledge that self-care supports

[00:18:28] not only you but the people in your life who depend on you.

[00:18:32] I am worthy of peace, happiness and well-being.

[00:18:41] Take a moment to scan your body again from head to toe, noticing any areas of tension or discomfort.

[00:18:56] As you identify these areas, imagine breathing relaxation into them,

[00:19:05] allowing them to soften and release.

[00:19:09] Gradually as you become more and more familiar with the subtle movement of the inner breath,

[00:19:18] you may even start to feel how the breath affects the quality of your mind.

[00:19:24] On the next exhale, whenever it comes, try to send awareness down to your feet as you breathe out completely.

[00:19:35] Imagine the next inhale entering through the soles of your feet and filling you with vital energy all the way up to the crown of your head.

[00:19:47] Exhale through the crown of your head.

[00:19:50] Take your time.

[00:19:52] Notice the pause between the exhale and the next inhale, witnessing.

[00:20:02] Now, draw the next inhale in through the crown of your head,

[00:20:08] observing the pause as your inhale transitions to an exhale.

[00:20:14] Then, exhale through the soles of the feet.

[00:20:19] Do your best to direct your attention to the areas of the body as you breathe.

[00:20:25] If you find it difficult to access any area of the body with your intelligence, be patient.

[00:20:33] The practice of pranayama will slowly allow you to finely attune your awareness

[00:20:38] to even the most subtle sensations and physical locations in your body.

[00:20:44] You don't need to seek external validation or external experiences to find inner peace.

[00:20:51] It resides within you.

[00:20:54] It's already here, in this moment.

[00:20:59] Traveling or taking an external vacation can sometimes awaken that sense of peace,

[00:21:05] but it is always already within you and needs only to be accessed through the power of the breath and the mind.

[00:21:16] Visualize yourself in the sanctuary of your mind.

[00:21:21] A tranquil space where you can find solace and serenity.

[00:21:27] See yourself standing at the threshold of this magnificent garden,

[00:21:33] surrounded by lush greenery and vibrant flowers.

[00:21:43] A pathway of smooth, polished stones leads you deeper into this oasis of tranquility.

[00:21:56] In this safe and quiet space,

[00:22:00] sounds that greet you are the gentle rustle of leaves and the melodic chirping of birds.

[00:22:09] Ahead, you discover a serene pond.

[00:22:13] Its shimmering surface glistens in the golden light of the setting sun.

[00:22:22] Water lilies dance gracefully upon the tranquil waters

[00:22:27] and colorful koi fish swim lazily beneath the surface.

[00:22:32] The air is filled with the soft scent of blooming flowers,

[00:22:39] wrapping you in a comforting embrace.

[00:22:43] This safe haven is always accessible to you,

[00:22:47] no matter where you are or what challenges you face.

[00:22:52] As you journey into this inner sanctuary,

[00:22:55] imagine yourself surrounded by a soft, warm light that envelops you in its loving glow.

[00:23:03] A hushed and noble grove of towering trees,

[00:23:10] their branches reaching skyward like outstretched arms,

[00:23:15] filters dappled sunlight through the leaves,

[00:23:18] casting a painting of shine and shade upon the forest floor.

[00:23:24] Feel the gentle embrace of this light soothing your mind and body

[00:23:30] and know that you are safe and protected here.

[00:23:34] Nestled amidst the trees,

[00:23:40] you find a cozy, rustic cabin with a thatched roof and a welcoming porch.

[00:23:48] A swing hangs from sturdy branches of an oak tree,

[00:23:52] inviting you to relax and unwind.

[00:23:58] A comfortable seating area nearby,

[00:24:01] adorned with plush cushions and soft blankets beckons you.

[00:24:08] You sink into the cushions, feeling supported and at ease

[00:24:13] as a gentle breeze whispers through the trees.

[00:24:18] Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out.

[00:27:47] Further into the garden, you discover a peaceful grove

[00:27:52] where shafts of golden sunlight filter through the canopy above.

[00:27:58] In this reflective garden, there are statues and symbols of wisdom

[00:28:04] and enlightenment all around.

[00:28:09] Here, you find a comfortable meditation cushion

[00:28:14] surrounded by the soothing sounds of nature.

[00:28:22] You pause to admire the beauty of this sacred space,

[00:28:28] feeling a sense of peace and reverence wash over you

[00:28:34] as you sit in serene silence.

[00:28:40] Breathe in, breathe out, breathe in, breathe out.

[00:32:02] In this quiet space within yourself,

[00:32:05] allow your thoughts to come and go like clouds passing through the sky.

[00:32:14] Release any worries or stresses that weigh heavy on your mind,

[00:32:20] letting them dissolve into the stillness around you.

[00:32:26] Feel a deep sense of connection to the natural world around you.

[00:32:33] Realize that within this sacred space,

[00:32:38] you are not separate from nature,

[00:32:42] but rather an integral part of it.

[00:32:45] Breathe in, breathe out, breathe in, breathe out.

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

[00:33:06] As you immerse yourself in this inner sanctuary,

[00:36:12] allow yourself to fully experience the sights, sounds, and sensations of this serene landscape.

[00:36:24] Know that within the quiet depths of your own mind,

[00:36:29] you can always find refuge and peace,

[00:36:34] no matter the challenges you may face in the outside world.

[00:36:39] Slee, sleigh, sleigh.