Find Happiness in the Now ✨ Sleep Meditation

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[00:01:25] Hi, I'm Carissa Vacker and welcome back to Sleep Wave, a podcast where we let waves of relaxation wash over you through original sleep meditations created to help you fall asleep tonight.

[00:01:46] And don't worry if you don't hear the end of an episode. I encourage you to drift off whenever you're ready.

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[00:02:15] The other night I was putting my son to bed and I was feeling a little impatient.

[00:02:20] It had been a long day. I was tired and wanted to get ready for bed myself.

[00:02:26] He was doing that thing that young kids do, asking for water and the bathroom and another book and another cuddle, even though we'd done all of those things already.

[00:02:37] Finally, I settled him in bed again and we were holding hands.

[00:02:41] He continued to sing and chat and I was thinking, he's never going to go to sleep.

[00:02:47] But then I stopped and took a breath.

[00:02:51] I felt his little hand in mine, heard his sweet voice singing the ABCs, felt the warm bed beneath us both, saw the glow of the room through the low light of the nightlight, smelled the scent of fresh laundry on his pajamas and the precious baby scent that still lingers on his skin.

[00:03:11] And I felt my impatience melt away.

[00:03:14] I wanted to become present in this moment, to let it live on in my memory even long after it was over and he no longer wants me to hold his hand as he drifts off to sleep.

[00:03:27] I remembered in that moment a really profound and beautiful truth.

[00:03:32] The present moment is a gift.

[00:03:35] Now, trust me, I know that not every moment feels like a gift.

[00:03:39] Life can be hard and throw us some really unpleasant times.

[00:03:43] But I think most of the time the things that knock us out of balance are our thoughts about what's coming or where we should be next than what is actually happening now.

[00:03:54] That moment of impatience I had in my son's bedroom, I felt like I should be getting ready for bed myself.

[00:04:00] I could feel my anxiety ratcheting up as I thought about all that was still left undone that needed to happen before I could rest.

[00:04:08] My mind was future-focused.

[00:04:11] But when I became present, I realized that there was not only a lot to enjoy about the moment, it was actually exactly where I truly wanted to be.

[00:04:21] All of my years of meditation practice are what gave me that little nudge to become present and not let the moment pass me by.

[00:04:29] It has enabled me to open up my senses to the now.

[00:04:33] In fact, that's one of my tricks for becoming truly present.

[00:04:36] I use all my senses, taste, sound, sight, feel, and touch to get myself centered and in the now.

[00:04:45] By taking the time to meditate tonight, you are building pathways in your brain and giving yourself tools to wade through everyday little frustrations as well as the truly difficult challenges of life.

[00:04:59] Let's settle down, tune inward, and meditate together to find happiness in the now.

[00:05:06] By Billy Gill

[00:05:17] Meditation is a practice.

[00:05:20] It's something that you can get better at.

[00:05:22] Paying attention is the basic medium for meditation.

[00:05:26] There are people who have spent thousands of hours in meditation who have gotten very good at paying attention.

[00:05:33] Most people, however, live long stretches of their lives and are almost not there to witness it at all.

[00:05:39] Consciousness meets our experiences at one point on the timeline and it is always and eternally the here and now.

[00:05:47] If someone is honest and if they've dared to make an attempt at paying attention to one thing for a long time without interruption,

[00:05:55] they will readily admit that it's difficult to keep their minds focused on one thing for much longer than a minute or two, if that.

[00:06:03] We are so quickly caught up in a whirl of thoughts about our lives that we miss that which we are thinking about, life.

[00:06:11] The process of training your mind to pay attention to one thing for a long period of time without interruption is called meditation.

[00:06:20] The act of pointing your awareness toward that object is called concentration.

[00:06:26] Concentration is one-pointed attention.

[00:06:29] Meditation is the process of what happens to a person when they cultivate concentration.

[00:06:36] Insights arise about the nature of consciousness and the nature of the self that transform the conscious being to whom they occur.

[00:06:44] Meditation doesn't change what you see, it changes the person who sees.

[00:06:51] Tonight's sleep meditation is dedicated to the present moment and, more importantly, you as you are in the here and now.

[00:07:00] Yes, you. Not the you that you are thinking about, not the you who you were or will be.

[00:07:08] The you that is there listening to my voice right now.

[00:07:13] When you engage with mindfulness, you start to see how vital the ability to concentrate is in order to be fully here.

[00:07:21] The first step in meditation is to focus the mind.

[00:07:26] What the mind focuses on doesn't matter as much as it matters that the mind is focused in a single direction for an extended period of time.

[00:07:36] For this reason, we want to eliminate distractions as much as possible.

[00:07:40] Make sure that you are lying comfortably in your bed and take as much time as you need to position your body and your bedding in an optimal way that supports your relaxation and reduces distractions.

[00:07:56] Even small distractions are worth attending to and trying to avoid.

[00:08:02] When you begin to move more deeply inward during your meditation, these seemingly minor distractions can become more and more distracting and might interfere with your ability to calm your mind.

[00:08:17] Take time to make any final adjustments and then try to be still.

[00:08:23] If you have to move at any time, give yourself permission to move, but make sure that you are moving consciously.

[00:08:37] No unconscious movements.

[00:08:40] Stillness is focus. Focus is stillness.

[00:08:47] If your attention is scattered in many directions, the mind won't be able to settle down.

[00:08:54] We are now going to focus on the whole body as a field of awareness.

[00:09:01] You can keep your body relatively still with your willpower.

[00:09:10] Try to remain still.

[00:09:13] Any movements that you make should be conscious movements.

[00:09:18] No unconscious movements.

[00:09:21] Say to yourself, silently in your mind,

[00:09:25] I am now going to practice this sleep meditation.

[00:09:30] For the duration of this meditation, I will remain very still.

[00:09:36] Take a deep breath in and hold it for a moment.

[00:09:47] Open your mouth and exhale any tension or anxiety.

[00:09:52] Notice a brief pause at the bottom of the exhale.

[00:09:58] Really observe that stillness, that moment of suspension.

[00:10:04] When you feel the impulse for a new breath,

[00:10:08] simply let your torso and abdomen expand naturally to allow the air in.

[00:10:15] It's very receptive.

[00:10:17] You make space in the chest wall during an inhalation.

[00:10:21] As a result of the difference in air pressure,

[00:10:25] the outside air falls passively into your body.

[00:10:32] Become aware of the breath as though the breath is breathing you.

[00:10:37] And on the exhale, once again, release any unnecessary tension.

[00:10:44] Once more, breathe in through your nostrils and out through your mouth.

[00:10:54] Go on breathing through the nostrils as you watch the movement of the inhale and exhale.

[00:12:06] It's important to approach meditation with patience and compassion for oneself.

[00:12:12] Focusing on the breath is a practice that requires time and consistency.

[00:12:19] Over time, the ability to maintain attention on the breath will improve,

[00:12:26] and the frustration that sometimes arises will decrease.

[00:12:31] It's helpful to remember that experiencing frustration is a normal part of learning to meditate.

[00:12:38] The mind naturally wanders, and it can be challenging to maintain focus on the breath.

[00:12:44] When people notice their mind drifting away from the breath,

[00:12:49] they often get frustrated with their perceived inability to concentrate.

[00:12:54] The frustration itself can become a tool to aid meditation.

[00:13:00] Instead of becoming the frustration,

[00:13:03] see the frustration as merely another manifestation of the present moment.

[00:13:08] It feels to us like there's someone there who's frustrated and would rather not be.

[00:13:16] In reality, the frustration is created as a result of wanting it not to be there.

[00:13:22] The person trying not to feel frustration resists what's happening in the moment.

[00:13:29] As a mindfulness practice, bring to mind a situation or thought that typically causes you frustration.

[00:13:38] As you do, notice how the emotion of frustration arises within you.

[00:13:49] Rather than reacting to or trying to suppress the frustration as it arises,

[00:13:55] simply observe it.

[00:14:02] Imagine yourself as an impartial witness,

[00:14:05] watching the emotion as if you were watching a movie.

[00:14:12] Notice how the frustration feels in your body.

[00:14:20] Visualize the frustration as a cloud in the sky.

[00:14:29] See it forming and taking shape.

[00:14:32] But know that, like all clouds, it is impermanent and will eventually dissipate.

[00:14:41] As you observe the cloud, notice its qualities, its color, shape, and movement.

[00:14:56] Continue to breathe deeply and steadily,

[00:14:59] allowing the cloud of frustration to be there without trying to change it or make it disappear.

[00:15:07] Just observe it with curiosity and compassion.

[00:15:14] As you watch the cloud, imagine a gentle breeze passing through.

[00:15:24] See how the breeze begins to disperse the cloud,

[00:15:28] slowly breaking it apart and carrying it away.

[00:15:39] With each breath, the cloud becomes lighter and less defined.

[00:15:46] Allow the breeze to continue its work,

[00:15:50] gently moving the cloud further away from you.

[00:16:06] As it does, feel the release of tension in your body.

[00:16:11] Let the cloud drift into the distance,

[00:16:18] becoming smaller and fainter until it eventually vanishes.

[00:16:37] Return your focus to the breath.

[00:16:42] Notice the calmness and clarity that remains after the cloud has passed.

[00:16:47] Breathe in, breathe out.

[00:19:13] Whether it's frustration, some pleasant sensation, or something as mundane as your own breath,

[00:19:21] the practice of meditation helps you develop an appreciation for what's arising in the moment.

[00:19:28] This is the intersection between consciousness and experience

[00:19:34] that is the most real thing we can experience directly,

[00:19:38] and yet, most people are living in a way that is always in search of the next thing.

[00:19:45] It's as though we are in a perpetual state of being led around by our own discomfort with what's here.

[00:19:52] Now, think about times in your life when you've gotten whatever it was that you desired.

[00:20:02] For a brief time, you may have found satisfaction,

[00:20:12] but it usually doesn't take long until we're onto the next object of desire,

[00:20:18] hankering after the next moment,

[00:20:21] despite the fact that this current moment is filled with what we thought we wanted before.

[00:20:26] Meditation awakens us to this set of conditions

[00:20:32] and presents us with an opportunity to be present in our lives in real time.

[00:20:46] Begin to notice as much as you can about this present moment.

[00:20:51] Start by focusing on your breath once again.

[00:21:01] Notice the sensation of the air as it enters your nostrils,

[00:21:06] fills your lungs, and then leaves your body.

[00:21:11] Pay attention to the gentle rise and fall of your chest and abdomen.

[00:21:24] Let your breath return to a natural rhythm.

[00:21:31] Allow your body to relax further with each breath.

[00:21:38] Breathe in, breathe out.

[00:21:45] Breathe in, breathe out.

[00:21:50] Breathe in.

[00:25:03] Expand your awareness to your body.

[00:25:07] Notice any areas of tension or discomfort.

[00:25:12] Breathe into these areas, inviting them to soften and release.

[00:25:23] Feel your body becoming heavier and more relaxed with each exhale.

[00:25:37] Shift your attention to the sounds around you.

[00:25:40] Notice any sounds in your room or outside your window.

[00:25:53] Observe these sounds without judgment,

[00:25:56] simply acknowledging them as part of the present moment.

[00:26:11] Focus on the sensations you might feel in your body.

[00:26:18] Notice the touch of your sheets against your skin.

[00:26:26] Feel the temperature of the room around you.

[00:26:29] Observe any other physical sensations you may be experiencing.

[00:26:38] Allow your attention to move to your thoughts and emotions.

[00:26:50] Notice any thoughts or feelings that arise, observing them without attachment.

[00:27:00] Let them come and go like clouds passing in the sky.

[00:27:09] As you continue to breathe deeply and relax,

[00:29:16] imagine yourself sinking even deeper into a state of calm.

[00:29:25] Picture your body becoming weightless,

[00:29:29] like a feather drifting on a gentle breeze.

[00:29:37] Return your focus to your breath,

[00:29:41] noticing how it continues to flow naturally and effortlessly.

[00:29:50] With each breath, feel your body and mind becoming more at peace.

[00:30:06] The mind will naturally wander from time to time.

[00:30:14] Remember that meditation is a process of transforming not what you see,

[00:30:20] but the one who sees.

[00:30:26] As soon as you realize that your attention has wandered away from the breath,

[00:30:31] gently lure your awareness back to the present moment

[00:30:36] by watching the breath rise and fall.

[00:30:45] You are cultivating your mind and the ability to witness thoughts,

[00:30:51] feelings, sensations,

[00:30:54] as your ability to appreciate the present moment as it is,

[00:31:01] without judgment or resistance.

[00:31:04] You are building a set of skills for life

[00:31:08] that will serve you well when you need it the most.

[00:31:13] It's not the moments of relative ease when meditation is most essential,

[00:31:19] although it can certainly enhance the good times.

[00:31:23] It's the times of difficulty and uncertainty

[00:31:28] that your meditation practice will bring the most benefit.

[00:31:32] In these moments,

[00:31:38] a sense of spacious awareness can help you find steadiness of mind

[00:31:43] where emotional responses once dictated your reactions.

[00:31:48] It will enable you to find a path

[00:31:54] and a course of action that aligns with your highest goals and visions.

[00:32:01] Breathe in, breathe out.

[00:32:08] Breathe in, breathe in.

[00:32:19] Breathe out.

[00:35:26] Simply be present.

[00:35:29] Allow yourself to rest in this state of awareness and relaxation.

[00:35:36] Let go of any remaining thoughts or concerns,

[00:35:42] knowing that you can revisit them in the morning.

[00:35:47] As you drift off to sleep,

[00:35:50] carry this sense of presence and awareness with you.

[00:35:56] Trust that your body and mind will rejuvenate as you rest deeply.

[00:38:07] Sleep, sleep, sleep.