Getting Back In The Flow ✨ Sleep Meditation

[00:00:00] Hi, I'm Carissa Backer, 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

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[00:01:56] I like to think that we, as humans, are very connected to the natural world.

[00:02:11] Just like water flows downstream, we are meant to flow through our lives too.

[00:02:17] And when we don't, we feel that struggle, that snag, and it can be really uncomfortable.

[00:02:24] There was a time in my life where I felt very stuck.

[00:02:27] I felt like I wasn't quite sure what to do with my life next, what direction to turn.

[00:02:34] I remember being pretty self-judgmental at the time, thinking things like,

[00:02:38] Why can't you just get it together?

[00:02:41] Guess how helpful thoughts like that were?

[00:02:43] Not very.

[00:02:45] The truth is that there are just times in life

[00:02:47] when we don't feel in the flow,

[00:02:49] when the next step seems hidden from us

[00:02:52] and we just don't know what action to take

[00:02:54] to get things going again.

[00:02:57] If this is something you're experiencing right now,

[00:02:59] take a deep breath and recognize that it's okay.

[00:03:04] You're okay.

[00:03:06] Meditation can be a really healing first step to take to begin to self-soothe and

[00:03:12] open up your mind to the possibilities before you. Quieting the mind is not

[00:03:17] always easy, but once you get the hang of it, it becomes more familiar to you to

[00:03:22] let any anxious, judgmental, or worrisome thoughts

[00:03:25] just pass by you like clouds in the sky. Not holding onto and reacting to these thoughts

[00:03:31] and getting stuck in their inevitable whirlwind is already a giant gift to yourself. Once

[00:03:38] you are able to be still and a bit quiet, then you open yourself up to new thoughts and ideas.

[00:03:46] You will not always get an incredible epiphany every time you sit to meditate.

[00:03:50] In fact, the more you yearn for and grasp for it, the less you will.

[00:03:56] Just like the more you grasp for knowing the next step for you or how to get unstuck, the

[00:04:01] answers will remain hidden.

[00:04:03] I believe it was the spiritual speaker Abraham Hicks who

[00:04:07] said, you can't be in the vibration of the question to receive the answer. When I want to get in the

[00:04:14] vibration of the answer, I like to ask myself how I would feel if I had what I think I want.

[00:04:21] How would I feel if I had that job or that house or that relationship? Usually that

[00:04:27] feeling is something that simply feels good. So I let myself ruminate on gratitude and

[00:04:34] even just the phrase, feeling good, to tap into that before I begin my meditation. This

[00:04:40] releases the grasping, gets me out of the stuck feeling place, and I am once again

[00:04:46] open to the endless possibilities before me.

[00:04:50] Let's do that together tonight as we meditate to Getting Back in the Flow by Billy Gill. Where there is stagnation, look for poison.

[00:05:11] This Taoist proverb points to the principle of flow and the importance of avoiding stagnation

[00:05:17] in various aspects of life.

[00:05:20] There are a number of ways stagnation can affect our lives. Physical stagnation, mental or emotional stagnation, stagnation in relationships,

[00:05:31] all demonstrate the wisdom in understanding the dynamics of flow

[00:05:35] and how one either flows with or resists it.

[00:05:39] Tonight's sleep meditation will open up pathways of flow in your mind and body to

[00:05:45] help you rest deeply and restore your health and wellbeing.

[00:05:51] Take your time as you make your way to a relatively stable position in your bed.

[00:05:56] It's possible to become perfectionistic about finding the most comfortable position

[00:06:01] in bed.

[00:06:03] You may seem to be very close to the perfect position for sleep, and then you make the

[00:06:07] decision to reposition one part of your body, which creates an unintended consequence that

[00:06:13] now requires another adjustment, which creates another, and another.

[00:06:19] Action always has consequences, and invariably, some of them will be unintentional. The cure for this type

[00:06:27] of perfectionism lies in the ability to surrender those unintended consequences back into their

[00:06:34] source and cultivate the attitude of a witness. Allow yourself to be as you are. At some point, simply allow your physical posture to be as it is and try

[00:06:48] to maintain a stillness. If, at any point, you feel that you need to move your body,

[00:06:56] give yourself the freedom to do so. Just make sure that these movements are conscious movements, no unconscious movements.

[00:07:12] Stillness differs from stagnation in important ways.

[00:07:17] In stillness, there is a sense of spacious awareness, and one is able to flow with what

[00:07:24] arises in the present moment.

[00:07:28] Stagnation often arises when there is a strong resistance to what is

[00:07:33] arising in the present moment. It implies a lack of movement or progress.

[00:07:41] Stagnation arises as a result of obstruction.

[00:07:46] Stillness gives rise to patience.

[00:07:50] In times of obstruction, rather than complicating matters with frustration and impatience, take

[00:07:58] time to practice stillness as a dynamic equilibrium.

[00:08:03] Rely on breath awareness.

[00:08:07] Letting your awareness ride on the flow of the breath, the mind is intently focused on

[00:08:14] the moment-to-moment expansion and contraction that accompanies each breath.

[00:08:21] Even though your mind is very focused, it's also relaxed and open.

[00:08:29] Stillness is a state of intentional calm and tranquility, often associated with positive

[00:08:36] aspects such as mindfulness and contemplation.

[00:08:39] Stagnation, on the other hand, can lead to a decline or deterioration.

[00:08:46] Whether in water or in one's thoughts and actions, stagnation is seen as potentially

[00:08:53] harmful and the idea is to encourage movement, adaptability, and a natural flow to avoid

[00:09:01] negative consequences.

[00:09:05] Breathe in slowly through both nostrils.

[00:09:10] And as you exhale, release the stress of the day with a whoosh as you open your mouth to

[00:09:17] breathe out.

[00:09:18] Again, inhale through the right and left nostrils, and exhale through your mouth when you feel

[00:09:27] ready.

[00:09:30] Inhale, exhale.

[00:09:36] Take your time and always allow the natural rhythm of your breath to guide you.

[00:09:42] Now, try to breathe only through the nostrils.

[00:09:47] If you have to breathe through your mouth, it's okay.

[00:09:51] If possible, breathing only through the nostrils warms and filters the air.

[00:09:57] If there is any obstruction in your nasal passages or sinuses, then the flow of air is obstructed as well, leading to a diminished

[00:10:06] supply of oxygen and a diminished release of carbon dioxide.

[00:10:12] Most of the time, we are able to compensate for the temporary obstruction of a stuffy

[00:10:17] nose by breathing through the mouth.

[00:10:21] When obstruction becomes less severe, the diminished airflow can begin to change

[00:10:26] the pH of the blood, leading to further stagnation.

[00:10:32] The more we can optimize the flow of the breath, the more we can optimize the other body systems

[00:10:38] as well. While breathing well is only one aspect of good health, it is too easily overlooked,

[00:10:46] especially considering how valuable it is.

[00:10:51] Sometimes, a river or stream becomes blocked by tree limbs, sticks, leaves, and other debris.

[00:11:00] Downstream, the current is affected. If the obstruction is removed, the stream flows much more freely, and the flow downstream

[00:11:10] is stronger as well.

[00:11:13] Addressing stagnation in one area of your life has the potential to improve the flow

[00:11:18] in others as well. Picture a gentle river flowing smoothly through a lush forest.

[00:11:38] The sound of the water is soothing, creating a tranquil melody that resonates with the rhythm of your

[00:11:48] breath.

[00:11:54] This river represents the flow of life and you are about to embark on a journey of overcoming stagnation.

[00:12:07] Visualize any areas in your life where you feel stuck or stagnant.

[00:12:32] These may be thoughts, emotions, or situations that have been lingering. See them as rocks in the river, feeling the cool water around your feet.

[00:12:55] As you do, imagine the current gently but persistently flowing around you.

[00:13:06] This river is the constant and inevitable movement of life, and you are an active participant

[00:13:15] in the flow.

[00:13:18] Acknowledge the obstacles in your path, the metaphorical rocks in the river. With each step, feel the water washing away the resistance.

[00:13:50] As you continue to move forward, see the rocks gradually dissolve, creating a clear pathway pathway for the water to flow freely.

[00:14:08] Again, see the rocks gradually dissolve, creating a clear pathway for the water to flow freely.

[00:14:29] As the river carries you, observe the surroundings changing. the dynamic nature of life, always evolving and bringing new experiences.

[00:14:52] Embrace this change and allow it to fill you with a sense of renewal. Moment to moment, life is flowing.

[00:15:09] The present moment is the vessel that allows you to flow with the ever-fluid and evolving

[00:15:17] current of life. Trust that just like the river, you are moving towards growth and transformation... Stress and anxiety are a normal part of life. anxiety or long-standing, they can lead to frustration and anger.

[00:16:50] These emotions have a constricting effect on our muscles and organs and blood vessels.

[00:16:59] The constriction blocks the flow of breath and vital fluids and the rhythmic contractions

[00:17:06] of smooth muscle.

[00:17:11] If you are experiencing stress or frustration at any time, practice this special type of

[00:17:18] pranayama, a breathing practice known as sitali pranayama, in which the tongue either curls to form a

[00:17:27] straw or is simply protruded beyond the lips so that the air is cooled as it flows over

[00:17:34] the tongue before it meets the throat.

[00:17:38] The exhale then leaves through the nostrils while the lips are closed. Practice sitali pranayama anytime you are feeling stressed

[00:17:49] or overwhelmed to re-establish the flow.

[00:17:56] Inhale as if sipping through a straw to let the breath flow into the body over

[00:18:02] the tongue.

[00:18:15] Notice the cooling effect. Exhale through your nostrils in your own time.

[00:18:26] Once more, on your own, with the rhythm of your breath, inhale as if sipping through a straw past the tongue,

[00:18:41] and exhale through the nose. Feel free to return to this breath at any time. Let the renewed sense of flow bring about

[00:18:48] a resonance with the imagery of water. Imagine flowing water invigorating your being.

[00:19:00] The gentle movement symbolizes the opportunities for positive change that come with embracing

[00:19:07] the flow of life.

[00:19:12] As you immerse rhythm of the river.

[00:19:33] Inhale the freshness of the flowing water, and exhale any remaining traces of stagnation.

[00:19:47] Allow the revitalizing energy to permeate every cell of your being. Within you. So We'll now do a breathing practice called alternate nostril breathing.

[00:21:09] This simple breath exercise will bring harmony to the whole body and mind.

[00:21:16] If you're already breathing comfortably and sleepily, continue as you are. Otherwise, to begin, gently bring your

[00:21:29] attention to your left nostril and imagine the inhale is coming in only

[00:21:36] through the left nostril. Now, imagine you could breathe out only through the right nostril.

[00:21:51] Notice a natural pause as you release your outbreath, and this time, breathe in through

[00:21:58] the right nostril and observe it transforming

[00:22:14] to an out-breath through the left nostril.

[00:22:19] We'll continue together for a few rounds.

[00:22:25] Left nostril, breathe in.

[00:22:32] Right nostril, breathe out.

[00:22:39] Right nostril, breathe in.

[00:22:46] Left nostril, breathe out.

[00:22:54] If it feels good to you, continue breathing in this way, alternating the breath and each

[00:23:02] nostril. If you are not sure that the breath is changing

[00:23:07] nostrils, don't worry. Your intention and imagination is enough.

[00:23:16] This breathing is more about your awareness than your nostrils.

[00:23:30] nostrils. This practice will lead to a complete relaxation of the body, the mind,

[00:23:36] the senses, and will encourage the whole of your awareness to relax.

[00:23:48] Allow your mind and your consciousness to move with the breath as we continue the alternate nostril breathing with focused awareness for one minute.. So Finish up the breath practice in your own time and bring your awareness to the physical

[00:25:00] body from the top of your head to the tips of your toes.

[00:25:07] Not just your legs, or arms, or shoulders, or head, or your belly, or chest, or your feet,

[00:25:18] but the whole of the physical body completes awareness on the whole body. The whole of the physical body. The whole

[00:25:33] body. Between the banks of pleasure and pain, the river of life flows.

[00:25:50] the river of life flows. Sometimes you flow to one shore and before long you have drifted over to the other. As long as you don't try to cling to one or the other, the current

[00:25:58] of life will not pummel you. Let go and surrender to the flow as you visualize yourself floating gently

[00:26:09] down the stream, offering no resistance to what is in the here and now.. So.. So So. So Now, see yourself lying by the bank of the river. See the clear crystal water flowing

[00:29:30] beside you, and the beautiful blue flowers and green leaves on the trees. And enjoy the birds singing and flying overhead. comfortable.. The The flow of the breath circulates and returns.

[00:31:15] In the same way, the flow of life circulates and returns. Situations and patterns will appear again and again in life, to remind

[00:31:30] you that there is always another opportunity to participate and enjoy the flow. But in

[00:31:38] order to do this, we must remember not to hold on to anything. Everything is in flux.

[00:32:26] As you drift off to sleep, let sleep take you into its own state of flow. You are crossing the threshold between wakefulness and sleep.

[00:32:43] Do not hold on to wakefulness. Let the current carry you deeper and deeper into the sleep state. Breath by breath, and moment by moment.

[00:33:20] Breathe out...

[00:33:25] Sleep...

[00:33:30] Sleep...

[00:33:34] Sleep....... So I'm not sure what to say... So. So So So. So So. So I'm not sure what I'm doing. So So I'm not sure what I'm doing... So.. So So. So...