Spring Cleaning for the Soul ✨ Guided Meditation for Sleep

[00:00:10] Hey Sleep Wavers, Karissa here. The first signs of spring are showing off all around us and I love it. The slightly longer days, the blossoming of the trees and flowers, the rains giving way to warmer weather, it's all invigorating.

[00:00:27] If you've been listening for a while, you may have heard our episode around New Year's, where we said the dead of winter is actually not the best time to begin new resolutions or intentions. But now, my friends, is the perfect time.

[00:00:43] Before we get to it, we are so thrilled you are here with us tonight. We would love if you would share our little show with someone who needs it. A friend, a family member, a co-worker, anyone who could use the gift of better rest. When you share our show, we can keep making great meditations for you.

[00:01:01] If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible.

[00:01:28] Hey, Sleep Wave listeners. Jeffrey here. If you love the bedtime stories on Sleep Wave and are looking for even more sleepy tales, this announcement is for you. Introducing my show Night Falls, where I read original and classic bedtime stories, specially crafted to help busy people fall asleep effortlessly. Each story slows gently, guiding you to sleep.

[00:01:55] We'll go on mystical journeys through my series, where I'll share enchanting tales from my past, exploring the magic of the falls and the unique people I've met along the way. I'll also share classic nostalgic stories around the fire, like Winnie the Pooh. With Night Falls, you'll drift off to sleep easily and wake up refreshed. So search Night Falls on all podcast platforms. That's Night Falls. And hit follow.

[00:02:24] So when it's time to go back to sleep, you'll find the show easily. I'll see you there. Hey, Sleep Wave listeners. With spring right around the corner, now is a great time to refresh your routines and set yourself up for better nights ahead. If sleep has felt out of reach lately, let me introduce you to something that's made all the difference in my nighttime routine. Oslo Sleep Buds. These tiny, soft-as-a-cloud earbuds help block out distractions so you can truly unwind.

[00:02:53] Whether it's noisy neighbors, a snoring partner, or your own racing thoughts, Oslo's noise-blocking technology helps create the quiet you need to relax. With 10 hours of battery life, you can listen to meditations, calming music, or audiobooks all night long. Oslo Sleep Buds work with your favorite apps, like Sleepiest and Spotify, so your bedtime routine can be completely your own.

[00:03:18] And with their sleek wireless charging case, your nightstand stays tidy, helping to create a peaceful, clutter-free space. As you refresh your habits this March, don't forget about your sleep. Head to oslosleep.com forward slash sleepiest. That's O-Z-L-O sleep dot com forward slash sleepiest for an exclusive discount. Sweet dreams, and thank you, Oslo, for helping us all prioritize rest this season.

[00:03:48] Want to kick off your week feeling motivated and ready to take on whatever comes your way? I'm Gemma Spegg, host of The Psychology of Your 20s, and I'd love for you to check out my new podcast, Mantra. Every Monday, I'll bring you a new mantra to help you grow, level up, and stay grounded no matter what life is throwing at you. We'll reshape your mindset, help you move through change, and bring fresh focus to your goals.

[00:04:14] Plus, I'll incorporate actual life lessons from my life and share journal prompts in a weekly challenge related to each mantra. We'll hold each other accountable because I'm going to be taking part too. If you are ready to grow and make life happen on your terms, tune into Mantra and let's take this journey together. Join me, Gemma Spegg, every Monday and start your week with a new episode of Mantra wherever you get your podcasts.

[00:04:42] So, where were we? Ah, that's right. Happy spring. I have begun a few new pursuits to ride the energy of this lovely new season. I started a new workout routine, have committed to daily journaling, have drastically reduced my time on social media,

[00:05:11] and have been more intentional with how much money I save. I began by asking myself, what choices can I make today to make my day tomorrow better? It's like doing a little spring cleaning for my soul. How can you refresh yourself with the help of the energy of spring? If you let yourself get still and settle, the answers will probably come quite easily to you.

[00:05:36] Tonight, we're going to drop into meditation together and allow the sweetness of being quiet and open to bring some soothing to our minds and intentionality to our hearts. In the springtime, nature begins to awaken and bloom again,

[00:06:04] just like last year and the year before that and the year before that and innumerable years before that. Renewal is itself always in renewal. Every period of shedding and transition is followed by new growth. Daffodils lie dormant underground through the cold months, only to push through the soil as soon as warmth returns,

[00:06:33] a perfect symbol of resilience and renewal. In Irish mythology, the daffodil was associated with the goddess Brigid, who represented the arrival of spring and the return of new life to the land. Brigid was a goddess of poetry, fertility, healing, and the forge, associated with returning warmth and light,

[00:07:02] like the spring equinox marks a turning point toward abundance. She was often depicted carrying a wand of daffodil, which she used to bring about the rebirth of nature after the long, dark winter. Her presence was felt in the flowing waters of sacred wells, the flames of the hearth,

[00:07:28] and the fertile fields preparing for the first plantings of the year. Winter can be a harsh and difficult time. That's why it's not the best time for us to dig deep into our reserves of energy to make strides toward personal goals, even though New Year's resolutions are often tempting us to do just that.

[00:07:53] While it may be useful to start the year with an idea for growth, it's important to learn from the daffodil's cycle of renewal. After she sheds her petals, energy is redirected from seed production to energy storage. That way, the following spring's blossoms will be even healthier than last year's.

[00:08:25] We too may nourish ourselves in the winter to allow the seeds of our New Year's resolution to blossom in the spring. So, you see, the cycle of loss, shedding, turns to preservation, storage, and nourishment in order to blossom eternally again and again.

[00:08:51] There is so much wisdom and healing that comes through in the movements of nature, and how she continually reveals to us that gain and loss are two ends of the same stick, interdependent and mutually enhancing. Spring cleaning helps us play this out in a symbolic way.

[00:09:18] People declutter and refresh their homes in the spring to welcome in new possibilities for growth and renewal. Through meditation, let's now mentally clear out the cobwebs of the past so that we can let go of what no longer serves our highest potential good.

[00:09:44] The lightness and clarity that follows from a deep inner release will help you sleep soundly and wake up feeling as fresh as a daffodil. Begin by finding a comfortable position, allowing your body to settle into stillness. Close your eyes and take a deep, cleansing breath in.

[00:10:17] And as you exhale, feel yourself releasing any heaviness lingering from the winter months. This is your time to transition out of the darkness and step into a space of lightness and clarity. Breathe in. Breathe out.

[00:10:50] Breathe in. Breathe out. Breathe in. You're to breathe comfortably and slowly, on your own for a few moments,

[00:12:13] just as a sieve is shaken to separate the husks from the grain. This season invites you to let go of what is no longer needed, revealing the essence of who you are beneath the surface. When life's challenges arise,

[00:12:39] they serve as an opportunity to sift through old patterns, allowing only what is pure and essential to remain of what does not nourish you. Trusting that the process of refinement will lead to clarity and light.

[00:13:11] A tree, when it is rooted in healthy soil, is capable of producing fruit. Cultivating a life that reflects your own inner growth ensures that the energy you put forth into the world nourishes you and others.

[00:13:38] Envision yourself blossoming into the fullest version of an abundant vision for yourself. Feel as though you are effortlessly aligned with the natural cycles of renewal.

[00:14:23] Breathe out.

[00:15:29] With each breath, invite in the freshness of spring. Imagine the warmth of the sun gently melting away tension, just as it melts the last frost from the earth. With every inhale, draw in the energy of renewal. With every exhale,

[00:15:58] let go of stagnant thoughts, stress, and any lingering resistance to change. Just as holding on to clutter in your home can limit our receptivity to new ideas and opportunities, clinging to old thought patterns or habits

[00:16:25] can keep us from moving into the next phase of our own development through the rhythms of nature. We cultivate mindfulness when we see the cycles of the seasons with new eyes. We can also invite ourselves

[00:16:53] to look at the cycles of our own thoughts, beliefs, and habits with the same increased awareness. We can tap into the energy of spring to help us align with the principles of renewal and rebirth. You may resonate more deeply

[00:17:23] with other themes that nature demonstrates more obviously. At other times of the year, you are in a phase of letting go. Something that nature mirrors in the autumn. Recognizing and acknowledging that is also mindfulness and can also be an important step

[00:17:52] toward resetting. Embrace the opportunity to evolve, knowing that each phase offers unique lessons and growth. Breathe in.

[00:19:36] Take this moment to reflect briefly on what's working in your life and what isn't. What is helping you to align with a feeling of fulfillment, contentment,

[00:20:05] balance? What in your life is leading to more negative consequences than feelings?

[00:20:22] Notice any attachments that come up when you consider letting go of those activities, relationships, or habits.

[00:20:52] It's important to be gentle with yourself as you bring awareness to these patterns. Just as you might feel reluctant to let go of some old clothes that no longer fit well, imagine yourself designating a box for things that you are ready to release. Things you are not

[00:21:21] ready to release. And things that you might be ready to release but aren't quite sure yet. Give yourself a lot of grace in the ongoing process of releasing attachment. Return to your breath and be with what is arising in the present moment. Here

[00:21:50] and breathe gently at your own pace.

[00:23:59] As you engage in this inner spring cleaning, feel yourself becoming lighter, freer, more in tune with the natural flow of life. Let the energy of spring carry you effortlessly into deep, restful sleep where your body and mind can fully integrate

[00:24:28] this renewal. Set an intention for the season ahead. Maybe it's committing to better sleep. nourishing your body with movement and fresh foods. Or creating space for meditation and reflection.

[00:24:58] Whatever it is, see yourself already embodying this intention. Moving through your days with ease and joy.

[00:25:28] Breathe out.

[00:26:42] As you continue to relax, visualize the cycle of the seasons. Imagine the dormancy of winter dissolving, making way for vibrant life. See the tiny buds on the trees, the first green shoots breaking through the softened earth.

[00:27:13] this imagery settle within you. A reminder that renewal is an eternal and perennial process. That new growth follows the shedding of the past. This simple breath exercise will bring harmony to the whole body and mind. To begin,

[00:27:42] gently bring your attention to your left nostril and imagine the inhale is coming in only through the left nostril. Imagine you could breathe out only through the right nostril. Notice a natural pause as you release your out breath and this time

[00:28:11] breathe in through the right nostril. just enjoy the easy and simple flow of air into the right nostril and observe it transforming to an out breath through the left nostril. We'll continue together for a few rounds. Left

[00:28:40] nostril breathe in right nostril breathe out right nostril breathe in left nostril breathe out

[00:29:12] continue breathing in this way alternating the breath in each nostril. If you are not sure that the breath is changing nostrils do not worry your intention and imagination is enough this breathing is more about your awareness than your nostrils.

[00:29:45] This practice will lead to a complete relaxation of the body the mind the senses and will encourage the whole of your awareness to relax. Allow your mind and your consciousness to move with the breath as we continue the alternate

[00:30:15] nostril breathing with focused awareness for one minute.

[00:31:22] Finish up the breath practice in your own time and bring your awareness to the physical body from the top of your head to the tips of your toes. Not just your legs or arms or shoulders or hands or your feet but the whole of the physical

[00:31:52] body. Complete awareness of the physical body. Let your body feel heavy sinking deeper into relaxation. Imagine roots

[00:32:21] gently extending from you connecting you to the earth grounding you in the present moment. With each breath feel the energy of the earth beneath you supporting you replenishing you. Breathe in

[00:32:54] breathe

[00:34:13] slowly allowing yourself to fully embrace this shift. just as the night gives way to the dawn give yourself permission to awaken renewed as you drift toward sleep. Trust in the wisdom of the seasons the wisdom of cycles.

[00:34:47] See yourself in a serene spring garden under the soft glow of the moon the garden's white flowers gently reflect the soothing subtle fragrances and the quiet rustling of leaves in the cool night air gently hum

[00:35:16] you to sleep. With each breath you feel more relaxed embraced by this peaceful nighttime spring invites us to let go of what is no longer needed and rush headlong into the life that is waiting for us.

[00:35:47] Embrace this spring cleaning for the soul making space for new positive energy to clutter lift from your being replaced by a sense of renewal and relaxation. Allow this

[00:36:17] cleansing process to guide you into restful rejuvenating sleep sleep sleep