Find Harmony As You Sleep ✨ Sleep Meditation

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

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

[00:00:22] tonight.

[00:00:23] And don't worry if you don't hear the end of an episode.

[00:00:25] I encourage you to drift off whenever you're ready.

[00:00:29] Before we get started on tonight's episode, I'd like to say thanks again for all of

[00:00:33] the great ratings and reviews you guys have left us on Apple Podcasts and some of the

[00:00:37] other networks too.

[00:00:39] Tonight's shout out goes to Kayla1106 who loves that our topics here on the show always

[00:00:44] relate to her life and that she wishes she could make it to the end of an episode but

[00:00:48] she always falls asleep too fast.

[00:00:52] That's a good problem to have.

[00:00:55] Before we begin, I wanted to let you know about the best way to get a perfect night's

[00:00:59] sleep.

[00:01:00] With Sleep Wave Premium, enjoy an ad-free experience, two exclusive bonus episodes a

[00:01:06] month, as well as our back catalog of premium content.

[00:01:10] Your support really helps.

[00:01:12] Sign up takes two taps so please click the link in the show notes.

[00:01:16] But now it's time for a quick word from our sponsors who make this free content

[00:01:21] possible.

[00:01:22] Our children face more health challenges than we as parents ever did and it can be

[00:01:28] challenging as a parent to be sure that you're doing the right things for your

[00:01:30] family.

[00:01:31] The advice can be overwhelming.

[00:01:33] I believe that moms are an absolute force of nature and have the most ability to create

[00:01:38] change.

[00:01:39] And that's why I created the Lawneswama podcast to give simple answers for healthier

[00:01:43] families and to cut through all the noise.

[00:01:46] With over 700 episodes, this show has tons of practical tips on topics like real food,

[00:01:52] stress, sleep, fitness, toxins, natural living, and so much more to give you

[00:01:57] actionable steps to improve your family's health.

[00:02:01] Please search for Wellness Mama spelled M-A-M-A on your preferred podcast platform to join

[00:02:07] the hundreds of thousands of regular listeners.

[00:02:17] I love it when I hear a song come on and it takes me back to a certain memory or time

[00:02:22] in my life.

[00:02:23] There is a whole genre of music that always reminds me of driving in my best friend's

[00:02:28] car in high school with the windows down, blasting our favorite songs and singing at

[00:02:34] the top of our lungs.

[00:02:36] There was the song that my husband surprised me with on our wedding day as he sat down

[00:02:40] at a piano during the reception and serenaded me with it.

[00:02:44] The song that I would always sing softly when I rocked my newborn son to sleep.

[00:02:50] And the song that was playing gently in the background when my beloved cat, who'd

[00:02:54] been by my side for 13 years, passed away peacefully in my arms.

[00:03:00] Each of these pieces of music creates a whole slideshow of memories rich in detail.

[00:03:06] I feel carefree and 16 again, or like an incandescently happy bride or a tired new mom,

[00:03:14] or feel the tug of grief and loss just by hearing a few chords.

[00:03:18] This is part of the magic of music that can transport us, heal us, be a channel

[00:03:24] for us to process joy or love or grief or anger.

[00:03:29] It can motivate us to get up and dance or just to lay down on the floor and listen deeply.

[00:03:36] I've been using certain songs to meditate too recently as well.

[00:03:40] While for many years I was a meditation purist and preferred silence and listening

[00:03:45] to my breath instead of any other sound, lately I've found certain instrumental

[00:03:49] songs quickly and deeply drop me into a meditative state.

[00:03:54] I can more easily find inner harmony and quiet my thoughts,

[00:03:58] getting into relaxation and stillness more effortlessly.

[00:04:03] Perhaps as I've been chatting about this, you too have begun to think about

[00:04:06] your favorite music and the memories they inspire.

[00:04:10] Take a moment now and really let your mind go there.

[00:04:14] Recall those songs that inspire you to go back, that frame a moment or

[00:04:19] an event and notice how you feel.

[00:04:22] Let's go deeper into the transformative effect of music during our meditation tonight.

[00:04:28] Close your eyes, take a deep breath and get ready to drift off into a deep sleep

[00:04:34] as we meditate together to finding harmony as you sleep by Billy Gill.

[00:04:50] Sleep research shows that when we sleep,

[00:04:52] the body isn't simply in a passive and restorative state.

[00:04:57] Instead, the brain goes through patterns of activity,

[00:05:00] which is measured by waveforms.

[00:05:02] In the first hour of sleep, the brain waves resemble those of a waking state.

[00:05:08] Drowsiness has its own unique wave pattern, as does REM, rapid eye movement sleep.

[00:05:14] REM sleep helps us consolidate memories from the day and integrate new information.

[00:05:21] This is also the phase of sleep where we may have vivid dreams.

[00:05:25] There's also a very deep phase of sleep where the brain activity produces delta waves,

[00:05:30] which are long, low-frequency waves.

[00:05:34] The essential components of a wave are amplitude, frequency, wavelength and phase.

[00:05:40] Music shares these same characteristics.

[00:05:43] The amplitude is the intensity of the sound, the frequency is the pitch,

[00:05:48] the wavelength is the tempo, the phase is the moment you hear it.

[00:05:53] There's a kind of music that's happening while we sleep.

[00:05:57] Music is, of course, layered patterns.

[00:06:00] One instrument plays a phrase, perhaps it's repeated.

[00:06:04] Other instruments join in and play their patterns.

[00:06:07] The various patterns are in relationship to one another.

[00:06:11] When those relationships have a specific resonance,

[00:06:15] they produce harmony, which somehow resonates with our own souls.

[00:06:20] Harmony can call forth emotions within us.

[00:06:24] Certain musicians have been able to organize and compose these waves

[00:06:28] into patterns that make us cry or smile,

[00:06:32] or send us into an ecstasy of awe and wonder.

[00:06:36] Music has that transcendent quality because it is the language of life itself.

[00:06:42] The symphony of life is playing all around us and within us, even when we are asleep.

[00:06:49] Tonight's sleep meditation is an invitation to let the rhythm, melody and harmony of your breath,

[00:06:56] mind and spirit align into a beautiful arrangement,

[00:07:00] soothing you into the deep and wonderful music of sleep.

[00:07:05] Allow yourself to settle into a comfortable position.

[00:07:10] Once you have found a pose that feels easy and relaxed, try to be still.

[00:07:16] If you need to move at any point, feel free to do so.

[00:07:21] Just make sure that you are aware of those movements.

[00:07:25] Otherwise, try to maintain a stillness.

[00:07:28] Stillness is the physical expression of concentration.

[00:07:32] It is one-pointed and focused, although it needn't be tense.

[00:07:37] Concentration doesn't imply strain.

[00:07:41] Instead, it implies returning your attention again and again to one-pointed awareness.

[00:07:48] It's natural for your mind to wander away from that one-pointedness.

[00:07:54] As soon as you become aware that it has wandered,

[00:07:57] gently lure your attention back to your breath as you inhale and exhale.

[00:08:05] The closer attention we pay to it, the more music reveals its subtleties.

[00:08:11] In a similar way, concentration allows you to move more and more deeply into the various phases of sleep.

[00:08:21] Take a deep breath in through your nose and exhale through your mouth.

[00:08:27] Again, when you feel ready, inhale through your nose.

[00:08:32] Notice the brief pause at the top of the inhale.

[00:08:35] And in your own time, breathe out through the mouth,

[00:08:39] giving the exhale a little more time and perhaps holding the breath out for a beat or two, never straining.

[00:08:48] The next inhale will replace itself.

[00:08:51] Simply yield to the need for a new breath

[00:08:55] and receive the fresh flow of oxygen as the air outside of you pours into your lungs.

[00:09:01] Allow your exhale to fall out of the mouth once more.

[00:09:06] Go on breathing in this way, slowly and mindfully.

[00:09:12] See if you can now breathe only through the nostrils.

[00:09:17] It's okay if you need to breathe through the mouth, but try to breathe through the nose if possible.

[00:09:23] The nose filters and warms the air before it meets the lungs.

[00:09:28] It also slows the breath rate so that you can really savor the nuances of each sacred breath.

[00:09:36] Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out.

[00:09:56] Continue on at your own pace for some time.

[00:11:58] Harmony reflects a relationship between two or more musical sounds,

[00:12:04] though sound waves can create a pleasing sound when they are played together.

[00:12:09] Waves from different brain regions can synchronize and oscillate together,

[00:12:14] reflecting coordinated brain activity associated with processes like attention, memory, and perception.

[00:12:23] As you sleep, your brain is playing a symphony within a symphony

[00:12:28] as these different regions play off each other in the different phases of sleep.

[00:12:34] When we first lie down to sleep, the brain waves are faster.

[00:12:39] It's as though the first movement of the sleep symphony has begun.

[00:12:44] In classical music, the first movement is usually an Allegro.

[00:12:49] That means the tempo has a more brisk and lively pace.

[00:12:54] Perhaps your thoughts are still active from the day.

[00:12:58] There's no need to push those thoughts away.

[00:13:02] Rather, sit back and relax so you can enjoy the performance.

[00:13:08] Maybe you sense a subtle inner smile, reflecting on your experiences from today.

[00:13:17] Taking on the attitude of a spectator, a witness,

[00:13:21] the mind plays its tune and you are able to hear the music.

[00:13:27] At times, the harmonies may be dissonant, but they long for resolution.

[00:13:34] Dissonance creates moments of tension,

[00:13:37] which then return to a harmony that feels as sweet and easy as the softness of your sheets and pillow.

[00:13:46] Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, continue.

[00:16:05] As you begin to feel a bit more drowsy, the second movement starts.

[00:16:10] Imagine that the tempo is slower and a more moderate tempo now begins to play.

[00:16:18] It's a deeper, more introspective and contemplative pace.

[00:16:23] Sense the whole body shifting into this slower rhythm.

[00:16:28] Feel your whole body from the top of your head to the tips of your toes,

[00:16:35] relaxing on the waves of this gentle lull where the weight of the day eases from your body

[00:16:43] and your mind quiet. Feel the soothing tempo of the andagio as it calms your whole body.

[00:17:00] Whole body, whole body, whole body, whole body, whole the whole, the whole body,

[00:17:30] the whole, this slow movement mirrors the transition from wakefulness to sleep,

[00:18:41] where your breathing becomes deep and steady, your muscles relax,

[00:18:48] and your body surrenders to the peace of night.

[00:18:54] Notice the gentle rise and fall of your breath at the level of the navel.

[00:19:00] Inhale, navel rising, exhale, navel falling, inhale navel rising, exhale Navel falling,

[00:19:17] inhale navel rising, exhale NAVAL flipping.

[00:19:25] Go on watching the breath at the level of the navel.

[00:20:30] Notice the pauses between the breaths.

[00:20:34] Give yourself plenty of time to let the breath turn into its opposite.

[00:20:43] The inhales rise, creating a lifting pattern within the torso, upward and outward.

[00:20:55] The exhale falls downward and inward toward the stillness at the bottom of the exhale,

[00:21:07] yield to the need for a new breath.

[00:21:10] And imagine that the breath is simply breathing you.

[00:21:16] You are not doing it.

[00:21:18] You are watching, mindfully, as the breath breathes itself.

[00:21:27] The music of your breath is a gentle melody woven through the fabric of life.

[00:21:34] It's the rhythm of your soul, a metronome that beats in time with the world.

[00:21:43] Each inhale and exhale dances with the other to the music of life.

[00:21:51] The tempo of your breath may vary, sometimes quick and lively like the rush of a mountain

[00:21:58] stream and other times slow and serene like a lullaby.

[00:22:07] As you breathe, you connect with the universe and the universe breathes with you, sharing

[00:22:14] its wisdom and its song.

[00:22:19] Your breath be like a sweet voice humming you to sleep.

[00:22:27] As you exhale, release your worries and fears, sending them out into the vast expanse of

[00:22:35] the night.

[00:22:38] As you inhale, draw in the calm and quietude of the world around you.

[00:22:46] Go on watching the breath at the level of the navel.

[00:22:52] Inhale, navel rising.

[00:22:55] Exhale, navel falling.

[00:23:00] Inhale, navel rising.

[00:23:05] Exhale, navel falling.

[00:23:17] As you pass into the realm of dreams, your brain waves will change frequency.

[00:25:24] Having passed through the early stages of sleep, your mind comes alive with colours, stories

[00:25:32] and emotions.

[00:25:36] Imagine walking through a lush garden where every flower blooms to a different melody.

[00:25:44] As you move through the garden, the harmonies blend and shift, creating an ever-changing musical

[00:25:51] landscape.

[00:25:53] The clouds take on the shapes of musical instruments.

[00:25:58] As they pass by in the sky above, they begin to play a beautiful sweeping symphony that

[00:26:06] resonates with the world below.

[00:26:10] Visualize a river made of liquid sound, with waves of music flowing gently downstream.

[00:26:18] As you glide along the river in a small boat, the water's current shifts and blends the

[00:26:25] melodies, immersing and enveloping you in a cocoon of song.

[00:26:31] The wind blows an air of stringed instruments, a graceful and lyrical melody that flows

[00:26:38] gently with emotion and tenderness.

[00:26:42] Your heart expands as the simple melody swells, calling forth memories from long ago.

[00:26:50] Language falls short of the feelings that stir in your soul, as subtle vibrations

[00:26:56] of melody and harmony call to you from the depth of your being.

[00:27:01] You enter a peaceful sanctuary where a choir of voices fills the air with angelic harmonies.

[00:27:10] As you wander through this sanctuary, the voices guide you, lifting your spirit and

[00:27:16] soothing your soul.

[00:28:21] This dreamlike movement of sleep guides you through the inner realms of your mind.

[00:28:29] This tranquil music soothes your spirit as your thoughts wander freely, unhindered by

[00:28:36] the noise of the waking world.

[00:28:39] Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out.

[00:30:58] As you cycle through the stages of sleep, your brain waves return to the slower frequencies,

[00:31:06] easing you into the deep rest your body needs.

[00:31:12] In this quiet crescendo, your body restores itself, healing and renewing your mind and spirit.

[00:31:23] The symphony of sleep reaches its finale, guiding you to a place of complete rest and rejuvenation.

[00:31:32] Allow yourself to linger in the serenity of this moment.

[00:31:38] The nights are in age you with its melodies and rhythms, carrying you through the peaceful

[00:31:44] landscapes of slumber.

[00:31:48] Your body is being cradled in the gentle embrace of the music, its soothing tones

[00:31:55] guiding you deeper into rest and renewal.

[00:32:01] Release the silence that follows this nocturnal concert.

[00:32:07] Here in this quietude, your mind finds clarity and your spirit finds solace.

[00:32:15] The echoes of the symphony will linger in your heart, reminding you of the beauty

[00:32:21] and grace that can be found in the quiet moments of the night.

[00:32:27] Feel this harmony you feel during the symphony of sleep and seek to find that same balance

[00:32:35] in your waking hours.

[00:32:38] Let the lessons of the night inspire you to listen to your body's needs, to pause

[00:32:44] and breathe when needed and to embrace moments of stillness.

[00:32:52] Breathe in, breathe out, breathe in, breathe out, breathe out.

[00:33:08] Breathe in, breathe out, sleep, sleep, sleep.