The Power Of Positive Expectation ✨ Guided Sleep Meditation

[00:00:09] Hey, it's Carissa with some good news. Something wonderful is going to happen to you tomorrow. Isn't that just the loveliest thing to hear? Now listen to that one more time. Something wonderful is going to happen to you tomorrow.

[00:00:27] We're going to meditate on that tonight, so get ready for some sweet New Year's positive expectation to flow.

[00:00:34] If you've been feeling like sleep is something you look forward to since beginning to listen to Sleep Wave, we'd be so honored if you'd leave us a review. Reviews help more people like you find us and are more impactful than you know. Thank you.

[00:00:49] 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.

[00:01:09] But now, a quick word from our sponsors who make this free content possible.

[00:01:15] Happy New Year, Sleep Wave listeners! A new year brings a fresh start, and there's no better time to prioritize getting the rest you need to feel your best.

[00:01:24] If sleep has been a struggle for you, let me share something that has completely changed my nights. Oslo Sleep Buds.

[00:01:31] These tiny, soft-as-a-cloud earbuds are designed to help you tune out the world and sink into rest.

[00:01:37] Whether it's the hum of outside traffic, snoring partners, or just a busy mind, Oslo's noise-blocking technology helps block it all out so you can sleep easier.

[00:01:47] They've become a key part of my nightly routine, and they could be for you, too.

[00:01:52] With 10 hours of battery life, Oslo Sleep Buds let me stream my favorite calming meditations, music, or audiobooks all night long.

[00:02:00] Whether it's Sleepiest, Spotify, or one of the hundreds of apps they're compatible with.

[00:02:04] Their sleek wireless charging case also keeps my nightstand clutter-free, perfect for starting the year with a calmer, more organized space.

[00:02:13] So if one of your resolutions is to improve your sleep and finally feel rested, Oslo Sleep Buds and Sleep Wave are the perfect pair to help you get there.

[00:02:23] Head to oslosleep.com forward slash sleepiest.

[00:02:26] That's O-Z-L-O sleep dot com forward slash sleepiest for an exclusive discount.

[00:02:32] The link is at the foot of the show notes.

[00:02:34] Sweet dreams, and thank you, Oslo, for helping us all start the year with a great night's sleep.

[00:02:47] You know those lessons in life that you know but you always need to hear again?

[00:02:52] For me, there are things that I need to hear again and again because it's easy for me to go unconscious to them.

[00:03:00] One of those is gratitude.

[00:03:02] I know being consistent with a gratitude practice has positive effects that are just wild, but I still fall out of the habit and need to be nudged to do it again and again.

[00:03:14] Same with being present and especially with positive expectation.

[00:03:20] Billy and I don't always get a chance to chat before bed, but when we do, it is always one of my favorite times of the day.

[00:03:27] We call these quiet, in-the-dark chats at the end of the day our soul secrets.

[00:03:33] One night, he said,

[00:03:34] What if we expect something wonderful to happen tomorrow?

[00:03:38] And I liked the sound of that.

[00:03:40] So each night before bed, after my gratitude practice,

[00:03:44] the last thing I consciously think is,

[00:03:47] Something wonderful will happen tomorrow.

[00:03:50] Sometimes a thing I've been worried about springs to mind.

[00:03:53] Like, most recently, the need to hire a new sitter since our old one is moving to a new city.

[00:03:59] Sure enough, the next day, an acquaintance contacted me out of the blue about a sitter looking for work.

[00:04:05] These little blips happen all the time now and it is always such a joy.

[00:04:11] Positive expectation opens the door for magic in your life.

[00:04:15] Tonight, we are going to quiet our minds and slip into a meditation that Billy has created for us

[00:04:22] that will make us sleep deeply and also help us feel good in the morning.

[00:04:27] What could be better than that?

[00:04:39] We learn by remembering what has happened before.

[00:04:43] Through repetition, we reinforce what we've learned.

[00:04:46] The first time you make a new meal, you might carefully follow a recipe step by step.

[00:04:52] As you do, your brain is storing the steps and noticing what worked well or didn't.

[00:05:00] Like how long to saute onions or how much seasoning to use.

[00:05:05] The next time, you remember what happened before and even improve.

[00:05:10] You saute the onions a bit longer or adjust the seasoning.

[00:05:14] Each time you cook that particular dish, you reinforce the process through repetition.

[00:05:21] Eventually, you don't need the recipe at all because your memory and practice have made it second nature.

[00:05:28] The same process is occurring in your brain all the time.

[00:05:33] When you apply this to habits of thought, your experiences begin to respond to your thoughts.

[00:05:40] When you see more and more evidence that your thoughts about the world influence your experience of it,

[00:05:46] you will gradually form an expectation, anticipating that you will find yourself in front of people, places, and events

[00:05:55] that align with your expectations, changes your outlook, mood, and relationships.

[00:06:02] A new calendar year is the perfect time to reflect on the blessings of the past year,

[00:06:09] truly savor the good moments, and open up to the wonderful possibilities of the year ahead.

[00:06:16] Tonight, we will begin by opening up to the wonderful possibilities that tomorrow will bring.

[00:06:23] Developing the habit of expecting something wonderful with each new day

[00:06:28] helps you look for the blessings in your day.

[00:06:32] It may be a simple thing, like finding a great parking space.

[00:06:36] Still, when you expect wonderful and you find it, no matter how simple,

[00:06:43] you will reinforce the expectation and invite more of the same.

[00:06:50] It's well known that attention toward anything tends to yield more of whatever the object of attention may be.

[00:07:00] Attention acts like a spotlight, magnifying whatever it shines on.

[00:07:05] When you focus on positive aspects of your day,

[00:07:10] you tend to notice more good things happening,

[00:07:14] reinforcing feelings of gratitude and happiness.

[00:07:19] Conversely, focusing on problems or negativity

[00:07:24] can make those issues feel larger and more overwhelming.

[00:07:29] This is why mindfulness is so important.

[00:07:34] By directing attention toward something repeatedly,

[00:07:38] you train your brain to be more attuned to those patterns,

[00:07:42] which can create a feedback loop.

[00:07:46] Mindfulness meditation awakens us to whatever patterns repeat in our minds.

[00:07:52] What are the thoughts that you are holding on to?

[00:07:57] What are the habits of thought that you have formed about yourself?

[00:08:02] How have these shaped your personality?

[00:08:05] What you expect out of life?

[00:08:08] What you've allowed yourself to feel worthy of?

[00:08:14] Take a deep breath in,

[00:08:16] holding it gently for a moment,

[00:08:19] and then exhaling slowly.

[00:08:25] Feel your body soften

[00:08:28] as you release any tension.

[00:08:34] Let your head sink into your pillow.

[00:08:38] Your arms rest heavily at your sides.

[00:08:42] And your legs relax completely.

[00:08:51] With each breath,

[00:08:52] you are allowing yourself

[00:08:54] to become more and more comfortable.

[00:09:00] More ready to embrace rest.

[00:09:08] Make any necessary adjustments.

[00:09:12] And allow yourself to become very still.

[00:09:16] For this meditation,

[00:09:22] remain unmoving as much as possible.

[00:09:27] If you need to move, that's okay.

[00:09:30] Just make sure that you are conscious of any movements.

[00:09:36] No unconscious movements.

[00:09:41] Breathe in.

[00:09:45] Breathe out.

[00:09:48] Breathe in.

[00:09:56] Breathe in.

[00:10:03] Continue on at your own pace.

[00:10:07] For a few minutes,

[00:12:10] patterns of thought

[00:12:11] have shaped your experiences

[00:12:14] this past year.

[00:12:18] As you think back,

[00:12:21] see if you can recall

[00:12:22] one or two moments

[00:12:25] that brought you joy.

[00:12:30] These moments might be big

[00:12:33] or small.

[00:12:37] There was a moment of laughter

[00:12:40] with a loved one.

[00:12:46] Of the sun on your skin

[00:12:48] on a beautiful day.

[00:12:54] Or the accomplishment

[00:12:55] of a goal.

[00:13:01] Whatever comes to mind,

[00:13:04] let yourself relive

[00:13:06] the feelings that arise

[00:13:08] as you reflect.

[00:13:14] Notice the texture

[00:13:16] of these feelings

[00:13:18] and observe that sense

[00:13:21] of well-being.

[00:13:27] That sensation

[00:13:29] is the sensation

[00:13:31] of gratitude

[00:13:32] for what has been.

[00:13:39] It's so important

[00:13:41] to acknowledge

[00:13:42] what is good

[00:13:43] in your life.

[00:13:51] Positive expectation

[00:13:52] applies that gratitude

[00:13:55] to things that have yet

[00:13:57] to happen.

[00:14:00] You look forward

[00:14:02] to the experiences

[00:14:03] that will reinforce

[00:14:05] the sense of goodness

[00:14:07] in your life.

[00:14:19] Breathe.

[00:16:36] Gently shift your focus

[00:16:38] to the present.

[00:16:41] This present moment.

[00:16:45] Not the one

[00:16:46] that just passed you by.

[00:16:49] Here.

[00:16:51] Now.

[00:16:58] Feel the rhythm

[00:17:00] of your breath.

[00:17:01] steady

[00:17:03] and soothing.

[00:17:08] In this moment,

[00:17:11] everything is okay.

[00:17:16] You are safe.

[00:17:19] Supported.

[00:17:22] And exactly

[00:17:23] where you need to be.

[00:17:28] Notice any resistance

[00:17:30] that comes up

[00:17:31] around these thoughts.

[00:17:35] It's alright

[00:17:36] to acknowledge

[00:17:38] that resistance.

[00:17:39] if the mind

[00:17:43] has begun

[00:17:44] to look

[00:17:45] for reasons

[00:17:46] why you are not

[00:17:47] okay

[00:17:48] in this moment.

[00:17:51] There may be

[00:17:52] an underlying

[00:17:53] habit of thought

[00:17:54] there

[00:17:54] that is worth

[00:17:56] noticing.

[00:17:57] The memories

[00:17:59] and repeated

[00:18:00] narratives

[00:18:01] of the past

[00:18:02] are also

[00:18:04] seeking

[00:18:04] reinforcement.

[00:18:05] If you are

[00:18:09] able to bring

[00:18:11] the light

[00:18:11] of your awareness

[00:18:12] to those patterns,

[00:18:14] you may be

[00:18:16] able to choose

[00:18:17] a new pattern

[00:18:18] to reinforce.

[00:18:23] The pattern

[00:18:24] of looking for

[00:18:25] and finding

[00:18:27] wonderful moments

[00:18:29] of goodness

[00:18:30] throughout your day

[00:18:31] and

[00:18:32] once found,

[00:18:35] celebrating them

[00:18:36] is another

[00:18:38] quality of being

[00:18:39] all together.

[00:18:43] For now,

[00:18:45] just try to focus

[00:18:46] on the moment

[00:18:47] that supports you

[00:18:49] and sustains you

[00:18:52] even as you

[00:18:54] begin to move

[00:18:55] deeper

[00:18:56] and deeper

[00:18:58] into relaxation

[00:19:00] and sleep.

[00:21:03] As we look

[00:21:04] to the year

[00:21:05] ahead,

[00:21:07] plant a seed

[00:21:08] of positive

[00:21:09] expectation.

[00:21:13] Picture yourself

[00:21:14] moving through

[00:21:15] your days

[00:21:16] with a quiet

[00:21:18] confidence

[00:21:19] that good

[00:21:20] things are

[00:21:21] coming your way.

[00:21:26] Allow yourself

[00:21:27] to expect

[00:21:28] these moments

[00:21:30] of goodness,

[00:21:31] trusting

[00:21:32] that they

[00:21:33] will appear

[00:21:34] when you

[00:21:35] need them.

[00:21:39] This habit

[00:21:41] of expecting

[00:21:42] good things

[00:21:43] is like

[00:21:44] gratitude

[00:21:45] in advance.

[00:21:47] A way

[00:21:48] of preparing

[00:21:49] your heart

[00:21:50] to notice

[00:21:51] and celebrate

[00:21:52] life's gifts

[00:21:54] as they arrive.

[00:21:59] Bring this

[00:22:00] practice

[00:22:01] of positive

[00:22:02] expectation

[00:22:03] into tonight.

[00:22:06] Imagine

[00:22:07] yourself

[00:22:08] drifting

[00:22:08] into the

[00:22:09] most peaceful,

[00:22:11] restorative

[00:22:12] sleep.

[00:22:15] Picture

[00:22:16] yourself

[00:22:17] waking up

[00:22:18] in the

[00:22:18] morning

[00:22:18] refreshed

[00:22:19] and ready

[00:22:21] to greet

[00:22:22] the day

[00:22:22] with a

[00:22:23] smile.

[00:22:24] As you

[00:22:25] prepare

[00:22:25] to let

[00:22:26] go,

[00:22:30] night

[00:22:31] will bring

[00:22:31] you

[00:22:33] healing

[00:22:34] sleep

[00:22:35] you deserve.

[00:22:39] Say

[00:22:39] quietly

[00:22:39] to yourself,

[00:22:43] I'm grateful

[00:22:43] for the good

[00:22:44] things in my

[00:22:45] life.

[00:22:48] I expect

[00:22:48] wonderful

[00:22:49] things to

[00:22:51] come.

[00:22:52] And tonight,

[00:22:55] peaceful

[00:22:56] sleep.

[00:22:58] Bring

[00:22:59] your awareness

[00:23:00] to your

[00:23:01] feet

[00:23:02] and toes.

[00:23:05] Your feet

[00:23:07] and toes.

[00:23:11] Imagine

[00:23:12] them

[00:23:13] becoming

[00:23:13] warm.

[00:23:19] Visualize

[00:23:20] any tension

[00:23:21] melting away,

[00:23:25] leaving your

[00:23:25] feet

[00:23:26] completely

[00:23:27] relaxed.

[00:23:33] Move

[00:23:33] your focus

[00:23:34] to your

[00:23:35] calves.

[00:23:41] Picture

[00:23:42] the muscles

[00:23:43] in your

[00:23:43] calves

[00:23:44] softening

[00:23:45] and releasing

[00:23:48] any tension.

[00:23:52] Feel them

[00:23:53] becoming

[00:23:54] heavy.

[00:24:02] Shift

[00:24:02] your attention

[00:24:03] to your

[00:24:03] thighs.

[00:24:09] Imagine

[00:24:10] a wave

[00:24:11] of relaxation

[00:24:13] spreading

[00:24:13] through your

[00:24:14] thighs,

[00:24:16] allowing all

[00:24:18] the muscles

[00:24:19] to let

[00:24:20] go.

[00:24:22] Keep

[00:24:22] deeply.

[00:24:25] Focus

[00:24:25] on your

[00:24:26] hip.

[00:24:32] Visualize

[00:24:33] the muscles

[00:24:34] here loosening

[00:24:35] and releasing

[00:24:37] any

[00:24:38] tightness.

[00:24:40] Feel a

[00:24:41] deep

[00:24:42] sense

[00:24:42] of relaxation

[00:24:44] in this

[00:24:45] area.

[00:24:48] Bring

[00:24:48] your awareness

[00:24:49] to your

[00:24:50] belly.

[00:24:58] You breathe

[00:24:58] in.

[00:24:59] Imagine

[00:25:00] filling

[00:25:01] your belly

[00:25:02] with a

[00:25:03] warm,

[00:25:05] soothing

[00:25:05] light.

[00:25:08] As you

[00:25:08] exhale,

[00:25:10] feel your

[00:25:11] abdomen

[00:25:12] becoming

[00:25:13] soft.

[00:25:19] Move

[00:25:20] your focus

[00:25:21] to your

[00:25:22] chest.

[00:25:28] Visualize

[00:25:29] the muscles

[00:25:29] in your

[00:25:30] chest

[00:25:30] relaxing

[00:25:31] with each

[00:25:32] breath.

[00:25:34] Feel

[00:25:35] a sense

[00:25:36] of calm

[00:25:37] and peace

[00:25:39] spreading

[00:25:40] through your

[00:25:41] chest.

[00:25:46] Focus

[00:25:46] on your

[00:25:47] back

[00:25:53] and a

[00:25:54] gentle

[00:25:54] warmth

[00:25:55] spreading

[00:25:56] from your

[00:25:57] lower

[00:25:58] back

[00:25:58] to your

[00:26:00] shoulders.

[00:26:03] Releasing

[00:26:04] any

[00:26:05] tension

[00:26:05] and allowing

[00:26:08] your back

[00:26:09] to fully

[00:26:10] relax.

[00:26:14] Shift

[00:26:15] your attention

[00:26:15] to your

[00:26:17] hands.

[00:26:19] Hands.

[00:26:22] Picture

[00:26:23] the muscles

[00:26:24] in your

[00:26:24] hands

[00:26:25] and fingers

[00:26:26] loosening

[00:26:28] and

[00:26:29] relaxing.

[00:26:32] Feel

[00:26:33] them

[00:26:33] becoming

[00:26:34] heavy.

[00:26:41] Move

[00:26:41] your focus

[00:26:42] to your

[00:26:43] arms.

[00:26:50] Visualize

[00:26:52] your arms

[00:26:53] becoming

[00:26:54] warm

[00:26:57] from your

[00:26:58] shoulders

[00:26:58] to your

[00:27:00] fingertips.

[00:27:02] Let go.

[00:27:11] Focus

[00:27:11] on your

[00:27:12] shoulders.

[00:27:17] Imagine

[00:27:18] them

[00:27:19] dropping

[00:27:21] and

[00:27:21] feel

[00:27:26] a wave

[00:27:27] of relaxation

[00:27:29] spreading

[00:27:30] through your

[00:27:31] shoulders.

[00:27:35] Bring

[00:27:36] your

[00:27:36] awareness

[00:27:36] to your

[00:27:37] neck.

[00:27:43] Picture

[00:27:44] your neck

[00:27:44] muscles

[00:27:45] loosening.

[00:27:50] Allow

[00:27:50] any

[00:27:51] tension

[00:27:51] to melt

[00:27:52] away.

[00:27:54] Leaving

[00:27:55] your neck,

[00:28:01] shift

[00:28:01] your attention

[00:28:02] to your

[00:28:03] face.

[00:28:10] Visualize

[00:28:11] your forehead,

[00:28:12] eyes,

[00:28:14] cheeks,

[00:28:15] and jaw

[00:28:16] softening.

[00:28:22] Let go

[00:28:23] of any

[00:28:24] tightness

[00:28:25] or stress

[00:28:26] in your

[00:28:27] facial muscles.

[00:28:29] Take a

[00:28:30] moment

[00:28:30] to scan

[00:28:31] your entire

[00:28:32] body

[00:28:33] from head

[00:28:34] to toe

[00:29:40] spreading

[00:29:41] through

[00:29:42] it.

[00:29:46] Leasing

[00:29:46] any

[00:31:56] body.

[00:31:56] Continue

[00:31:57] to breathe

[00:31:57] deeply.

[00:31:59] and slowly

[00:32:00] allowing

[00:32:02] your body

[00:32:03] to sink

[00:32:04] deeper

[00:32:05] into

[00:32:06] relaxation

[00:32:07] with each

[00:32:08] exhale.

[00:32:12] Perhaps

[00:32:13] you are

[00:32:14] drifting off

[00:32:15] to sleep

[00:32:16] now

[00:32:22] to fall

[00:32:23] asleep.

[00:32:24] The calm

[00:32:26] awareness

[00:32:27] of observing

[00:32:29] your physical

[00:32:30] body

[00:32:30] with a

[00:32:32] sense

[00:32:32] of pure

[00:32:33] observation

[00:32:34] puts you

[00:32:37] in a

[00:32:37] different

[00:32:37] state

[00:32:38] of mind

[00:32:39] that

[00:32:39] in itself

[00:32:41] has a

[00:32:42] restorative

[00:32:43] effect

[00:32:44] on your

[00:32:45] body.

[00:32:50] The present

[00:32:51] moment

[00:32:51] be as

[00:32:52] it is.

[00:32:54] There's

[00:32:54] no need

[00:32:55] to push

[00:32:56] or pull

[00:32:58] on your

[00:33:01] Give space

[00:33:02] to what's

[00:33:03] arising

[00:33:04] here

[00:33:05] and now

[00:33:06] as a

[00:33:07] practice

[00:33:08] of mindfulness

[00:33:09] and see

[00:33:11] how embracing

[00:33:13] the now

[00:33:13] allows you

[00:33:15] to release

[00:33:16] resistance.

[00:33:20] Let these

[00:33:21] waves of

[00:33:22] relaxation

[00:33:23] wash

[00:33:25] over you

[00:33:26] with a

[00:33:27] kind of

[00:33:28] cleansing

[00:33:28] quality.

[00:33:31] Tomorrow

[00:33:31] is a

[00:33:32] fresh

[00:33:32] page

[00:33:33] waiting

[00:33:35] to be

[00:33:36] filled

[00:33:36] with

[00:33:37] something

[00:33:37] wonderful.

[00:33:41] You

[00:33:42] are

[00:33:42] creating

[00:33:43] a habit

[00:33:44] of noticing

[00:33:45] the good

[00:33:45] in life.

[00:33:47] One

[00:33:48] breath,

[00:33:49] one

[00:33:50] thought,

[00:33:51] and one

[00:33:52] moment

[00:33:52] at a

[00:33:53] time

[00:33:56] as you

[00:33:57] trust

[00:33:57] the power

[00:33:58] of your

[00:33:59] thoughts

[00:33:59] to positively

[00:34:01] affect

[00:34:01] your

[00:34:02] future,

[00:34:03] the seeds

[00:34:05] of gratitude

[00:34:05] and expectation

[00:34:07] will continue

[00:34:09] to grow.

[00:34:11] The year

[00:34:12] ahead

[00:34:13] holds space

[00:34:14] for so

[00:34:15] much

[00:34:16] wonder.

[00:34:17] Expect

[00:34:18] wonderful

[00:34:19] this year

[00:34:20] like you

[00:34:21] are expecting

[00:34:22] the next

[00:34:22] train.

[00:34:24] It is

[00:34:25] surely

[00:34:25] coming

[00:34:26] and when

[00:34:28] it arrives

[00:34:29] you

[00:34:30] aren't

[00:34:30] surprised

[00:34:31] at all.

[00:34:34] Still,

[00:34:35] take the

[00:34:37] time to

[00:34:37] acknowledge

[00:34:38] the good

[00:34:39] in your

[00:34:40] life

[00:34:40] right here

[00:34:42] and right

[00:34:43] now.

[00:34:46] This

[00:34:46] night of

[00:34:47] sleep

[00:34:47] offers you

[00:34:49] an opportunity

[00:34:50] to restore

[00:34:51] and refresh

[00:34:53] yourself

[00:34:53] in the

[00:34:55] best way

[00:34:56] to begin

[00:34:58] encountering

[00:34:58] new

[00:34:59] blessings.

[00:35:02] These

[00:35:03] blessings

[00:35:04] are

[00:35:04] expecting

[00:35:05] you

[00:35:06] as

[00:35:06] well

[00:35:06] from a

[00:35:07] future

[00:35:08] moment.

[00:35:11] At the

[00:35:11] intersection

[00:35:12] of your

[00:35:13] attention

[00:35:14] and these

[00:35:15] blessings

[00:35:16] lies the

[00:35:17] blissful

[00:35:18] experience

[00:35:19] of feeling

[00:35:21] the support

[00:35:22] of the

[00:35:22] universe

[00:35:23] and your

[00:35:25] alignment

[00:35:25] with a

[00:35:26] positive

[00:35:27] vision

[00:35:27] for the

[00:35:28] new

[00:35:28] year.

[00:35:29] tomorrow

[00:35:30] rest easy

[00:35:35] now

[00:35:35] and let

[00:35:36] the peaceful

[00:35:37] rhythm

[00:35:38] of your

[00:35:38] breath

[00:35:39] guide you

[00:35:41] into the

[00:35:42] sweetest

[00:35:43] of dreams.

[00:35:43] Amen.