[00:00:00] Hi, I'm Karissa Vacker and welcome back to Sleep Wave, a podcast where we let waves of relaxation
[00:00:18] wash over you through original sleep meditations created to help you fall asleep tonight.
[00:00:24] And don't worry if you don't hear the end of an episode.
[00:00:26] I encourage you to drift off whenever you're ready.
[00:00:31] Before we get started on tonight's episode, I'd like to say thanks again for all of the
[00:00:35] great ratings and reviews you guys have left us on Apple Podcasts and some of the other
[00:00:40] networks too.
[00:00:42] Tonight's shout out goes to Joe's Sports, underscore Canada.
[00:00:46] After a heart attack he found himself with insomnia for about a decade but since listening
[00:00:50] to Sleep Wave, his mind is calm enough to sleep well and he shares it also has a positive
[00:00:56] effect on his daily life as well.
[00:00:59] Thank you, we are honored to have you as a listener.
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[00:02:10] I came across a post the other day that has stuck with me.
[00:02:14] A woman posted a photo of herself as a young child and it said,
[00:02:18] If I wouldn't say it to her, I'm not going to say it to me.
[00:02:23] It's easy to be compassionate with a child because we see their innocence and inherent
[00:02:28] goodness.
[00:02:29] So I thought back to myself as a child and it was effortless to have tremendous
[00:02:34] compassion for her.
[00:02:36] But I had to really ask myself if I was as compassionate with my current adult self.
[00:02:42] And the answer was absolutely not.
[00:02:45] We all deserve to give ourselves self-compassion no matter what.
[00:02:50] Giving yourself compassion is really giving yourself love.
[00:02:54] When you do this, you have more love and kindness to offer to others.
[00:02:58] It is a cycle that only enriches your life and the lives of everyone around you.
[00:03:04] So why is it so hard to do?
[00:03:07] And more importantly, how can we do more of it?
[00:03:11] I've been thinking a lot lately about the idea of filling my own cup first so that
[00:03:16] I have more to offer others.
[00:03:18] One of the ways that I do this is by going on long walks first thing in the morning.
[00:03:24] It is currently spring here and every walk is pretty lovely.
[00:03:28] There are new blooming flowers and trees almost daily.
[00:03:31] The weather is all over the map from brisk to muggy to rainy to delightfully sunny
[00:03:37] with just a light cool breeze.
[00:03:39] I go out no matter the weather because this time outside, breathing in the fresh air,
[00:03:45] being present with whatever the world wants to do that day, invigorates and grounds me.
[00:03:53] It was on one of these walks recently that I began to really do a deep dive within myself
[00:03:58] about self-compassion.
[00:04:01] What it boils down to for me is this.
[00:04:04] When I am compassionate with myself, I treat myself like I would anyone I love.
[00:04:09] I care for myself.
[00:04:11] I give myself better food, better rest, more time outside, less time tied to a screen
[00:04:18] or zooming through a to-do list.
[00:04:21] I honor my own struggles, be they emotional or physical, and I give myself more
[00:04:26] grace and understanding and less judgment.
[00:04:29] It is a simple and profound act that I believe has a powerful ripple effect.
[00:04:35] Meditation is a lovely way to begin giving yourself compassion and love.
[00:04:41] You befriend yourself when you can be present and quiet.
[00:04:45] You listen to the true needs and desires of your own heart.
[00:04:50] Tonight we are going to meditate on the beauty of self-compassion and love
[00:04:55] as we drift off into a deep and restorative sleep.
[00:04:59] This is Affirmations for Self-Compassion by Billy Gill.
[00:05:14] A person's spiritual essence is their inherent nature and truest aspect of their being.
[00:05:21] For someone who considers themselves to be a spiritual person,
[00:05:24] their primary concern in life is this spirit.
[00:05:29] Some traditions refer to that indispensable and intrinsic nature as the soul.
[00:05:35] Others use the term self.
[00:05:37] For one to practice self-compassion, it's essential to understand what that self,
[00:05:43] for which one is practicing compassion, might actually be.
[00:05:48] Is it the body?
[00:05:50] Is it the mind?
[00:05:51] Is it both?
[00:05:53] Is it neither?
[00:05:55] If we are practicing compassion for the body,
[00:05:58] we acknowledge the body's needs and recognize that it is worthy of care.
[00:06:04] If it's in the mind, we see that mental suffering is real and not to be discounted.
[00:06:11] The word compassion means to suffer with.
[00:06:15] Ask yourself now, who is it that suffers with this body or this mind?
[00:06:21] Perhaps it is the spirit of compassion itself.
[00:06:25] When compassion is distilled to its purest form, we actually become compassion.
[00:06:32] The renowned Indian sage Ramana Maharshi taught that the key to realizing one's true nature
[00:06:38] is to inquire deeply into the question, who am I?
[00:06:43] According to him, the fundamental feeling of I am or the sense of self is the starting point.
[00:06:50] This inquiry is aimed at penetrating beyond the layers of identification with the ego and
[00:06:56] mental constructs to discover the essence of one's being.
[00:07:01] Ramana recognized that most people identify themselves primarily with their body,
[00:07:06] mind, emotions, and roles in society.
[00:07:10] But he encouraged seekers to go beyond these surface identities
[00:07:15] and inquire into the source of the I am feeling.
[00:07:19] Tonight's sleep meditation connects you to the essence of your being
[00:07:24] and inspires you to extend the love, gratitude, and appreciation for and to that essence,
[00:07:32] that spirit, that distillation of who you truly are.
[00:07:43] Settle into a cozy posture in your bed.
[00:07:49] Allow yourself the freedom to adjust any bedding, clothing, or pillows until you have found
[00:07:57] your most optimal position for relaxation.
[00:08:03] Once you have found your way to a comfortable and relaxed position,
[00:08:09] try to commit to that stillness.
[00:08:13] It's okay if you have to move, but make sure that you are aware of any movement,
[00:08:19] no unconscious movement.
[00:08:22] Take a deep breath in through your nose and exhale through your mouth.
[00:08:32] Again, inhale through your nose.
[00:08:38] Exhale through your mouth, releasing the cares and worries of the day.
[00:08:45] Once more, inhale through the nose.
[00:08:52] Exhale through the mouth.
[00:08:57] Allow the breath to flow naturally.
[00:09:00] If possible, breathe only through the nose, keeping the lips softly closed.
[00:09:08] Relax any tension in your jaw or face.
[00:09:14] Allow your forehead to become smooth.
[00:09:17] Your chest should feel open.
[00:09:20] Perhaps you need to shuffle your shoulder blades toward one another.
[00:09:26] There's nothing unnatural about this posture, so no need to exaggerate the lift in the chest.
[00:09:33] Just cultivate a sense of space in that region.
[00:09:38] If you need to make any final adjustments to your body or your bedding,
[00:09:43] give yourself plenty of time to do this.
[00:09:47] Take a deep breath in through your nose.
[00:09:51] And as you exhale through your mouth, release the cares and worries of the day.
[00:09:59] Again, inhale through your nose.
[00:10:04] And exhale through your mouth.
[00:10:09] Once more, let the rhythm of your own breath guide you as you inhale through the nostrils.
[00:10:16] And exhale through the mouth.
[00:10:22] Continue breathing for some time at your own pace and in your own way.
[00:12:16] Now, turn your attention inward, directing your awareness towards the center of your being,
[00:12:37] where the essence of who you truly are resides.
[00:12:40] Visualize a radiant light glowing within you, illuminating the core of your being with warmth
[00:12:51] and clarity. This is the essence of your soul, the purest expression of your true self.
[00:13:02] With each breath, feel this inner light growing stronger and brighter,
[00:13:09] expanding to fill every corner of your being with its luminous presence.
[00:13:16] As you connect with this sacred essence, allow yourself to bask in its warmth and wisdom.
[00:13:25] In many spiritual traditions, the heart is regarded as a center of intuition and inner
[00:13:31] wisdom. It is believed to have the ability to discern truth and guide us on our spiritual path,
[00:13:39] offering insights that go beyond rational understanding. The heart is the core of our
[00:13:46] being and resonates with the center of our experience. The Yogis call this Purusha,
[00:13:53] the one who dwells within. Purusha is pure consciousness and represents the most essential
[00:14:01] self, which endures beyond the fluctuations of thought and the material world.
[00:14:10] As you feel this warm radiant light filling your entire being, let go of thoughts about who you are.
[00:14:20] These attributes always exist apart from your essence. The distilled essence of the self is more
[00:14:28] refined than a thought or a story about who you are. The present moment is like a vessel
[00:14:37] that holds this essential spirit, this true self. Memory of the past or imagining the future
[00:14:47] will always elude the essence of being, which is right here, right now.
[00:14:57] Breathe in,
[00:15:01] breathe out, breathe in,
[00:15:07] breathe out,
[00:15:13] breathe in, breathe out, continue on.
[00:18:06] Remana Maharishi taught that true compassion arises from the recognition of our essential
[00:18:26] unity with all beings rooted in the deep knowing that we are all expressions of the same divine
[00:18:35] consciousness. Feel the warmth of this light that glows from deep within your heart, bathing
[00:18:43] every cell in its loving healing power. This is the source of compassion.
[00:18:51] See yourself as one and the same with this source.
[00:18:55] In your mind, allow the thought, I am to resonate.
[00:19:05] I am, I am, I am, breathe in, breathe out, breathe in,
[00:19:25] breathe out, breathe in, breathe out.
[00:20:25] As you continue to breathe deeply, allow this understanding to permeate your heart center.
[00:20:47] Feel a sense of compassion and kindness blossoming within you, directed towards yourself
[00:20:55] and all beings. Embrace the truth that you are worthy of love and acceptance just as you are
[00:21:04] and extend this same loving kindness to others. Breathe in, breathe out, breathe in, breathe out,
[00:21:21] breathe in, breathe out.
[00:22:21] In the stillness of the night, let go of any self-judgment or criticism and instead offer
[00:22:41] yourself words of love and understanding, affirmations such as I am deserving of love and compassion
[00:22:54] or I am worthy of kindness and acceptance can gently soothe your spirit,
[00:23:03] nurturing a sense of self-compassion and grace.
[00:23:09] These affirmations of worthiness are thoughts and while they have the power to affect your state of
[00:23:17] mind, they are still thoughts. Return to the simplicity of the question, who am I?
[00:23:27] Who is it that is worthy? What is the essence? Distill and refine this sense of I am again and again.
[00:23:42] The purity of the I am is the essence of the self. Compassion emanates from this.
[00:23:51] Again, silently in your mind allow the vibration of I am to sound in the mind.
[00:24:02] Not too clear, not too fuzzy. I am, I am, I am.
[00:24:14] Breathe in, breathe out, breathe in, breathe out.
[00:24:31] Breathe in, breathe out.
[00:25:13] This formless form, this distilled essence of the self, is beautiful.
[00:25:44] Consciousness is shared with all beings.
[00:25:52] Visualize yourself standing at the entrance of a lush and serene garden.
[00:25:59] As you step inside, notice the vibrant colors of the flowers, the gentle rustling of leaves
[00:26:08] in the soothing scent of nature in the air. Every step you take is a step toward greater calmness
[00:26:17] and tranquility. Breathe in and imagine you are taking in a vibration of love and compassion.
[00:26:27] Breathe out and feel any lingering tension or anxieties flow out of you.
[00:26:37] Breathe in love. Breathe out anxiety. Breathe in compassion.
[00:26:47] Breathe out tension. Breathe in love. Breathe out anxiety. Breathe in compassion.
[00:27:08] Breathe out tension. Continue on.
[00:28:08] Breathe in love.
[00:28:18] This inner sanctuary is the place within you that is beyond action.
[00:28:25] The symbol of the lotus flower represents the transcendence of this place.
[00:28:30] The deep green leaves of the lotus float upon the water, while the radiant petals of the lotus
[00:28:38] flower burst above the water in vibrant expression. While the leaves may be wet with dew,
[00:28:46] the flower itself remains dry and untouched by the water in a similar way.
[00:28:53] This inner sanctum is the space within yourself that is unaffected by your experiences.
[00:29:02] This inviolate space within your heart is sacred, untouched, unharmed, preserved,
[00:29:11] intact and unbroken no matter what you have been through in your life.
[00:29:17] Concentrate your mind and enter into the lotus of your heart, this sacred inner temple.
[00:29:26] From this inner sanctuary you are free to express yourself freely and honestly
[00:29:33] without fear of judgment. This sacred inner space brings you closer and closer to your true essence,
[00:29:43] closer to the self, closer to I am. I am, I am, I am.
[00:29:56] Breathe in, breathe out, breathe in, breathe out.
[00:30:56] Go on, breathing slowly and steadily.
[00:31:26] Through the nostrils, watching your belly rise and fall.
[00:31:34] Inhale, navel rising. Exhale, navel falling. Inhale, navel rising.
[00:31:45] Exhale, navel falling. Inhale, navel rising. Exhale, navel falling.
[00:32:01] Go on watching the breath at the level of the navel.
[00:32:07] Inhale, navel falling. Now, begin counting the breaths,
[00:32:17] beginning at 27 and counting all the way down to 1 in the following way. 27, navel rising,
[00:32:28] 27, navel falling, 26, navel rising, 26, navel falling, 25, navel rising, 25, navel falling,
[00:32:50] and so on. Continue counting the breaths at the level of the navel, all the way down to 1.
[00:33:02] No mistakes. If you lose count, start over at 27. Go on counting the breaths at the navel,
[00:33:14] all the way down to 1.
[00:33:44] Go on counting the breaths at the navel, all the way down to 1.
[00:33:57] Go on counting the breaths at the navel, all the way down to 1.
[00:34:05] Go on counting the breaths at the navel, all the way down to 1.
[00:34:18] Go on counting the breaths at the navel, all the way down to 1.
[00:34:26] Go on counting the breaths at the navel, all the way down to 1.
[00:34:38] Go on counting the breaths at the navel, all the way down to 1.
[00:34:48] Go on counting the breaths at the navel, all the way down to 1.
[00:34:57] Go on counting the breaths at the navel, all the way down to 1.
[00:35:10] As you drift off to sleep, allow the distilled essence of your true self to guide you into a deep
[00:35:27] and restful slumber. Know that you are held in the essence of your own loving heart,
[00:35:36] connected to the infinite wellspring of compassion that is one and the same with who you are.
[00:35:44] It's only from this source of compassion that you can send yourself compassion.
[00:35:51] Pour your compassion from yourself into yourself. It's like pouring water into water.
[00:36:00] May your dreams be filled with the sweet fragrance of self-love and kindness,
[00:36:08] and may you awaken refreshed and renewed, ready to greet the new day with an open heart.
[00:36:17] Sleep deeply now, and rest in the gentle embrace of your own loving essence.
[00:36:25] Sleep.
[00:36:29] Sleep.
[00:36:33] Sleep.
[00:36:55] Sleep.
[00:37:25] Sleep.
[00:37:55] Sleep.
[00:38:25] Sleep.
[00:38:55] Sleep.
[00:39:25] Sleep.
[00:39:55] Sleep.
[00:40:25] Sleep.