Accessing Life's Simple Joys ✨ Sleep Meditation

[00:00:11] [SPEAKER_03]: Hi, I'm Carissa Vacker and welcome back to Sleep Wave, a podcast where we let waves of

[00:00:17] [SPEAKER_03]: relaxation wash over you through original sleep meditations created to help you fall asleep

[00:00:23] [SPEAKER_03]: tonight.

[00:00:24] [SPEAKER_02]: And don't worry if you don't hear the end of an episode, I encourage you to drift

[00:00:28] [SPEAKER_02]: off whenever you're ready.

[00:00:31] [SPEAKER_02]: Before we get started on tonight's episode, I'd like to say thanks again for all

[00:00:36] [SPEAKER_02]: of the great ratings and reviews you guys have left us on Apple Podcasts and some of

[00:00:40] [SPEAKER_02]: the other networks too.

[00:00:42] [SPEAKER_02]: Tonight's episode goes out to Leaky Shoes, who loves how well written these episodes

[00:00:47] [SPEAKER_02]: are, Billy and I thank you, and feels this podcast has changed their relationship to

[00:00:53] [SPEAKER_02]: sleep and life for the better.

[00:00:55] [SPEAKER_02]: We are so glad.

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[00:01:49] [SPEAKER_02]: I did a writing exercise the other day that encouraged connecting to your childhood self.

[00:02:03] [SPEAKER_02]: I can't say that I often think of my childhood self as different from my current self, even

[00:02:08] [SPEAKER_02]: though I am far from being a child.

[00:02:11] [SPEAKER_02]: I feel like it's easy to think back to my likes, dislikes, opinions, feelings and worldview

[00:02:17] [SPEAKER_02]: then.

[00:02:18] [SPEAKER_03]: But this particular exercise included welcoming my childhood self into a safe space.

[00:02:25] [SPEAKER_02]: The beach, the mountains, wherever.

[00:02:28] [SPEAKER_02]: I chose my old yoga studio and having a conversation with them.

[00:02:32] [SPEAKER_02]: Next, I was to fill the room with all the things my childhood self would love.

[00:02:38] [SPEAKER_02]: Toys, hobbies, activities, foods, etc.

[00:02:43] [SPEAKER_02]: It was in this part of the exercise that I felt something awaken in me.

[00:02:48] [SPEAKER_02]: As I imagined filling the room with my favorite childhood books, music, art supplies, photos

[00:02:53] [SPEAKER_02]: and foods, I felt a certain lightness and joy come over me.

[00:02:58] [SPEAKER_02]: There was something about thinking of these specific things that made me connect to who

[00:03:04] [SPEAKER_02]: I used to be in a visceral way.

[00:03:06] [SPEAKER_02]: I finished that writing session feeling much lighter than when I began it.

[00:03:12] [SPEAKER_02]: It got me thinking about the simple joys of life.

[00:03:15] [SPEAKER_02]: I love a big trip or those really noteworthy peak moments in life as much as anyone, but

[00:03:22] [SPEAKER_02]: the ones that make up our life are usually smaller, simpler ones.

[00:03:27] [SPEAKER_02]: Last night, Billy and I were sitting on the couch with our young son who asked to watch

[00:03:32] [SPEAKER_02]: a movie with dinner.

[00:03:33] [SPEAKER_02]: We usually eat dinner at the table but it was Saturday night and we thought, why not?

[00:03:38] [SPEAKER_02]: Before long we were done with dinner and were curled up and cozy with our son between

[00:03:43] [SPEAKER_02]: us and it was the sweetest, most epic cuddle.

[00:03:47] [SPEAKER_02]: I thought in that moment that there was no place in the world I'd rather be.

[00:03:51] [SPEAKER_02]: No trip or event or party could ever match sitting on the couch and snuggling with my

[00:03:59] [SPEAKER_02]: two favorite people.

[00:04:01] [SPEAKER_03]: It is simple but it is pretty much everything.

[00:04:05] [SPEAKER_03]: What simple joys are in your life?

[00:04:09] [SPEAKER_02]: Begin noticing what lights you up.

[00:04:11] [SPEAKER_02]: It could be anything, a song or a cozy sweater you love or your favorite coffee mug.

[00:04:18] [SPEAKER_03]: Maybe it's your pet or partner or child or friend that brings added love and depth to

[00:04:24] [SPEAKER_03]: your life.

[00:04:25] [SPEAKER_02]: I encourage you to take a moment now and think through your day from early this morning

[00:04:30] [SPEAKER_02]: to now at the end of the day in bed and notice every small or big thing that brought

[00:04:38] [SPEAKER_03]: you a feeling of lightness or joy.

[00:04:41] [SPEAKER_00]: Take a second to do so now.

[00:05:05] [SPEAKER_00]: I hope you've noticed some beautiful things that came to you today.

[00:05:10] [SPEAKER_03]: Tonight we're going to take that a step further and savor the simple joys of life as we drift

[00:05:16] [SPEAKER_03]: off to sleep.

[00:05:17] [SPEAKER_03]: Let's meditate together to Accessing Life's Simple Joys by Billy Gill.

[00:05:37] [SPEAKER_03]: The magic of childhood lies in the immediacy of every experience.

[00:05:43] [SPEAKER_03]: Children delight in the simplest of activities, whereas adults often fall into habitual behaviors

[00:05:50] [SPEAKER_03]: and rote repetition.

[00:05:52] [SPEAKER_03]: The world is your playground full of new experiences and interactions.

[00:05:59] [SPEAKER_03]: What if you could tap back into that wonder which you had when you were a child?

[00:06:05] [SPEAKER_03]: Marcel Proust believed that the memory could unlock states of mind from long ago

[00:06:10] [SPEAKER_03]: that could be revitalized in the present moment.

[00:06:14] [SPEAKER_03]: If you are able to remember that quality of experience again,

[00:06:19] [SPEAKER_03]: you can change the way you see yourself, your life and the world.

[00:06:25] [SPEAKER_03]: The simplicity of a child's world produces deep joys in simple, small, everyday things.

[00:06:34] [SPEAKER_03]: Puddles, butterflies, flowers.

[00:06:37] [SPEAKER_03]: Proust believed that such recollections carried a unique and profound joy,

[00:06:43] [SPEAKER_03]: a connection to the essence of one's past.

[00:06:48] [SPEAKER_03]: Tonight's sleep meditation revivifies the simple beauty of life.

[00:06:54] [SPEAKER_03]: Make sure that you are lying in a comfortable position in your bed.

[00:07:02] [SPEAKER_03]: Take a nice, slow breath in through your nose.

[00:07:07] [SPEAKER_03]: And when you feel ready, open your mouth to release the breath.

[00:07:14] [SPEAKER_03]: Notice a brief pause at the bottom of the exhale.

[00:07:20] [SPEAKER_03]: Feel yourself releasing the cares and worries of the day.

[00:07:26] [SPEAKER_03]: Breathe in and imagine that you are gathering up any lingering cares or concerns.

[00:07:34] [SPEAKER_03]: Open your mouth and on an exhale, deeply release the day's complexities.

[00:07:43] [SPEAKER_03]: Arrive in the here and now.

[00:07:48] [SPEAKER_03]: Allow yourself to become calm and steady.

[00:07:54] [SPEAKER_03]: Your facial muscles are relaxed.

[00:07:57] [SPEAKER_03]: The forehead is smooth.

[00:08:02] [SPEAKER_03]: The bridge of your nose spreads wide across your face.

[00:08:08] [SPEAKER_03]: The eyes fall away from the eyelids.

[00:08:14] [SPEAKER_03]: The breath is slow and even.

[00:08:21] [SPEAKER_03]: Begin by taking a comfortable inhale through both nostrils.

[00:08:29] [SPEAKER_03]: Notice a brief pause.

[00:08:32] [SPEAKER_03]: Then then exhale through the mouth.

[00:08:37] [SPEAKER_03]: Again, inhale through both nostrils.

[00:08:41] [SPEAKER_03]: Pause.

[00:08:44] [SPEAKER_03]: Exhale through the mouth and register the natural pause at the bottom of the exhale.

[00:08:55] [SPEAKER_03]: Once more, inhale through both nostrils.

[00:09:01] [SPEAKER_03]: Pause.

[00:09:03] [SPEAKER_03]: Exhale through the mouth.

[00:09:07] [SPEAKER_03]: Pause.

[00:09:10] [SPEAKER_03]: At any point, if you feel the need to return to this way of breathing, feel free to do so.

[00:09:19] [SPEAKER_03]: In general, the energy of the right nostril and the energy of the left nostril

[00:09:26] [SPEAKER_03]: fluctuate throughout the day.

[00:09:31] [SPEAKER_03]: In this practice, we are paying attention to how the energy flows in each nostril,

[00:09:37] [SPEAKER_03]: but never becoming forceful with the breath.

[00:09:44] [SPEAKER_03]: With practice, you will become very attuned to the sensations of the breath on the right and left side.

[00:09:53] [SPEAKER_03]: The right and left nostrils are really stimulating the right and left side of the body.

[00:10:02] [SPEAKER_03]: As you try to direct your awareness with each alternating breath,

[00:10:07] [SPEAKER_03]: don't worry too much if you don't feel the breath switch from the right to left nostril.

[00:10:17] [SPEAKER_03]: There's no need to use your hands to manipulate the nostrils either,

[00:10:26] [SPEAKER_03]: although there are some methods of practice that use the hands to manually shift the breath

[00:10:32] [SPEAKER_03]: from side to side.

[00:10:35] [SPEAKER_03]: For our purposes, simply shift from one nostril to the other using only your intention.

[00:10:47] [SPEAKER_03]: Your intention is enough.

[00:10:51] [SPEAKER_03]: We will now practice alternate nostril breathing.

[00:10:55] [SPEAKER_03]: Begin when you are ready by inhaling through the left nostril and notice the pause at

[00:11:04] [SPEAKER_03]: the top of your breath.

[00:11:06] [SPEAKER_03]: Imagine that the energy of the breath has been gathered at the center of the brow.

[00:11:13] [SPEAKER_03]: As you exhale, using your intention, release the breath slowly through your right nostril.

[00:11:24] [SPEAKER_03]: Notice a brief pause as your exhale turns into an inhale through the right nostril,

[00:11:32] [SPEAKER_03]: drawing the energy of the breath to the brow center.

[00:11:38] [SPEAKER_03]: Exhale through the left nostril and feel the whole left side of the body relax.

[00:11:51] [SPEAKER_03]: Inhale through both nostrils.

[00:11:55] [SPEAKER_03]: Pause.

[00:11:58] [SPEAKER_03]: Exhale through both nostrils.

[00:12:03] [SPEAKER_03]: Pause.

[00:12:05] [SPEAKER_03]: This completes one cycle of alternate nostril breathing.

[00:12:11] [SPEAKER_03]: If you need to take a round or two of easy breathing in through the nose and out through

[00:12:19] [SPEAKER_03]: the mouth, give yourself permission to breathe in this way or however the breath naturally

[00:12:26] [SPEAKER_03]: wants to move when you are ready for another cycle of alternate nostril breathing.

[00:12:36] [SPEAKER_03]: Inhale through the left nostril.

[00:12:43] [SPEAKER_03]: Notice the pause at the center of the brow.

[00:12:48] [SPEAKER_03]: Exhale through your right nostril.

[00:12:53] [SPEAKER_03]: The whole right side of the body relaxes.

[00:13:00] [SPEAKER_03]: Pause.

[00:13:02] [SPEAKER_03]: Inhale again through the right nostril,

[00:13:05] [SPEAKER_03]: gathering energy at the center of the brow.

[00:13:10] [SPEAKER_03]: Pause there.

[00:13:14] [SPEAKER_03]: Exhale through the left nostril.

[00:13:18] [SPEAKER_03]: The whole left side of the body relaxes.

[00:13:23] [SPEAKER_03]: Pause.

[00:13:26] [SPEAKER_03]: Inhale through both nostrils.

[00:13:30] [SPEAKER_03]: Exhale through both nostrils to complete the cycle.

[00:13:36] [SPEAKER_03]: Go on practicing alternate nostril breathing.

[00:14:58] [SPEAKER_03]: As you feel yourself growing more and more relaxed, allow yourself to be guided by the

[00:15:07] [SPEAKER_03]: simple and profound joys you've experienced throughout your life.

[00:15:16] [SPEAKER_03]: Bring your awareness to your toes.

[00:15:21] [SPEAKER_03]: Feel a gentle warmth and relaxation spreading through each toe, releasing any tightness or

[00:15:31] [SPEAKER_03]: discomfort. Picture a carefree moment from your past, perhaps a spontaneous laughter with friends

[00:15:42] [SPEAKER_03]: or the feeling of warm sand between your toes on a summer day.

[00:16:02] [SPEAKER_03]: Move your awareness to your feet, ankles and calves. Sense the soothing energy traveling

[00:16:12] [SPEAKER_03]: up through your legs, invoking the memory of placing your feet in the pool

[00:16:20] [SPEAKER_03]: or in a mountain stream, or perhaps waves lapping over your feet and ankles as you bring

[00:16:48] [SPEAKER_03]: your attention to your knees and thighs. Envision the carefree spirit of a child running through

[00:16:57] [SPEAKER_03]: an open field, the joyous laughter echoing through the air.

[00:17:03] [SPEAKER_03]: Feel the muscles in your legs relax as you connect with the joy of boundless movement

[00:17:12] [SPEAKER_03]: and freedom. Now shift your focus to your hips and lower back.

[00:17:35] [SPEAKER_03]: Let go of any residual tension, allowing the warmth of relaxation to envelop this area.

[00:17:45] [SPEAKER_03]: Picture a scene from your past that fills you with a sense of security and contentment,

[00:17:53] [SPEAKER_03]: perhaps a cozy family gathering or a quiet moment spent in the embrace of nature.

[00:18:21] [SPEAKER_03]: Bring awareness to your stomach and chest. Feel the rise and fall of your breath,

[00:18:31] [SPEAKER_03]: sinking with the natural rhythm of life. Picture the comforting scenes that illicit joy,

[00:18:41] [SPEAKER_03]: like the aroma of a home cooked meal or the sound of a loved one's laughter.

[00:19:07] [SPEAKER_03]: Move up to your shoulders and arms, letting go of any remaining tension.

[00:19:15] [SPEAKER_03]: Imagine the sensation of a gentle touch, like a friend's reassuring hand on your shoulder

[00:19:25] [SPEAKER_03]: or the embrace of a loved one. Allow the warmth of connection to infuse your body with

[00:19:35] [SPEAKER_03]: tranquility. Now focus on your neck and throat. Release any tightness as you recall the simple

[00:20:05] [SPEAKER_03]: joys of communication, the sound of a friend's voice, someone singing you to sleep,

[00:20:15] [SPEAKER_03]: the laughter shared in a moment of connection. Shift your attention to your face and head.

[00:20:42] [SPEAKER_03]: Soften the muscles around your eyes, cheeks and forehead. Picture the sweet and spontaneous smiles

[00:20:54] [SPEAKER_03]: of your past, the joy reflected in your own expressions or on the faces of those you love.

[00:21:22] [SPEAKER_03]: Imagine yourself in a quiet garden bathed in the soft glow of twilight.

[00:21:36] [SPEAKER_03]: The air is filled with the fragrance of blooming flowers, and the gentle rustle of leaves creates

[00:21:46] [SPEAKER_03]: a soothing symphony. As you stroll through this garden, be open to the unexpected memories that

[00:22:00] [SPEAKER_03]: may arise. Memories can stir the emotions reminiscent of a simple time, a time when life was

[00:22:15] [SPEAKER_03]: spontaneously joyful. Pause by a small pond, reflecting the moonlit sky. Allow the water

[00:22:32] [SPEAKER_03]: surface to be a mirror for your own thoughts and memories. As you stand there, let an involuntary

[00:22:46] [SPEAKER_03]: memory wash over you. A moment from your past that arrives unbidden, it might be a scent,

[00:22:57] [SPEAKER_03]: a sound, or a touch that triggers a vivid recollection. With each step, encounter elements

[00:23:11] [SPEAKER_03]: that may invite more memories. These memories come unbidden. If you try to remember something

[00:23:23] [SPEAKER_03]: on purpose, you call up a thought from your conscious mind. Let these spontaneous memories

[00:23:34] [SPEAKER_03]: emerge from the subconscious. Perhaps the soft glow of fireflies sparks the childhood memory

[00:23:45] [SPEAKER_03]: of chasing these enchanting creatures in the backyard. Embrace the joy that arises from these

[00:23:58] [SPEAKER_03]: unexpected flashes of the past as they unveil the richness and depth of your own experiences.

[00:24:08] [SPEAKER_03]: Move to sit on a bench under a blossoming tree,

[00:24:28] [SPEAKER_03]: feeling the cool grass beneath you. Let your mind wander and drift into the recesses of memory.

[00:24:40] [SPEAKER_03]: The sound of a distant songbird might transport you to a moment of pure happiness

[00:24:48] [SPEAKER_03]: and innocence. Allow these images to weave a tapestry of joy, each thread connecting you to the

[00:25:00] [SPEAKER_03]: beauty of your own history. Allow the memories to wash over you for some time. As you continue

[00:27:22] [SPEAKER_03]: to walk through this garden, open your senses to the subtle beauty that surrounds you.

[00:27:32] [SPEAKER_03]: Pause by a blooming flower, observe its delicate petals and inhale its fragrance.

[00:27:46] [SPEAKER_03]: Consider the simple joy of nature's artistry. The intricate details often overlocked in the rush

[00:27:55] [SPEAKER_03]: of daily life. But this be a reminder to appreciate the beauty in the small things.

[00:28:04] [SPEAKER_03]: Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out.

[00:28:27] [SPEAKER_03]: You come across a babbling brook. Listen to the soothing melody of water

[00:28:36] [SPEAKER_03]: dancing over rocks, reflect on the simple joy of sound. The music of nature that often fades into

[00:29:02] [SPEAKER_03]: the background of our busy lives. Allow this gentle soundtrack to calm your mind,

[00:29:13] [SPEAKER_03]: look up and watch the play of sunlight filtering through the branches. Observe the interplay

[00:29:23] [SPEAKER_03]: of light and shadow, the play of shine and shade on the trees as the supple boughs wag.

[00:29:39] [SPEAKER_03]: Notice the warmth of the sun on your skin. Feel the gentle caress of a breeze.

[00:29:54] [SPEAKER_03]: Embrace the simple joy of touch, the connection between your being and the elements that surround you.

[00:30:07] [SPEAKER_03]: Let this awareness bring a sense of peace and grounding. A butterfly flutters by,

[00:30:21] [SPEAKER_03]: follow its graceful dance through the air, marvel at the simple joy of movement.

[00:30:32] [SPEAKER_03]: And the freedom embodied in its delicate wings allow this sight to evoke a childlike

[00:30:42] [SPEAKER_03]: sense of wonder within you. Lie down on the soft grass and gaze up at the vast sky.

[00:31:08] [SPEAKER_03]: Watch as the stars twinkle above, each one a reminder of the beauty that exists beyond our

[00:31:18] [SPEAKER_03]: day to day concerns. Embrace the reminder that we are part of something much greater.

[00:31:41] [SPEAKER_03]: Enjoy this shift in perspective. Imagine that you are wrapped in this universal blanket

[00:32:04] [SPEAKER_03]: since the peaceful embrace of the universe. Breathe in, breathe out, breathe in,

[00:32:20] [SPEAKER_03]: breathe out, breathe in, breathe in. Consider the simple joys that often go unnoticed in your daily

[00:32:56] [SPEAKER_03]: life. The genuine smile, the shared laugh, the warmth of a cup of tea. Reflect on these moments

[00:33:09] [SPEAKER_03]: with gratitude and let them fill your heart with joy. Continue to breathe deeply, savoring the

[00:34:48] [SPEAKER_03]: tranquility of this moment as you drift into a peaceful sleep.

[00:34:58] [SPEAKER_03]: Carry with you the awareness of the simple joys that surround you every day.

[00:35:08] [SPEAKER_03]: Remember the essence of joy that you felt in your life from childhood all the way up to this

[00:35:18] [SPEAKER_03]: moment. Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out. Sleep, sleep, sleep.