Tessa

Rochester, NY, USA

Relax into deep sleep with gentle muscle relaxation and affirmations that nurture your inherent self-worth.

English

Experience a deeply calming journey with this sleep meditation, with words and music composed by Michelle Cashman, designed to nurture your self-worth as you drift into a peaceful slumber. This track begins with gentle breathwork and soothing progressive muscle relaxation to ease your body and mind. As you settle into deep relaxation, empowering affirmations will flow effortlessly into your subconscious, reminding you of your inherent value and strength. Let go of self-doubt and awaken feeling refreshed, grounded, and confident in your worth.

Sleep Sessions - Affirmations For Nurturing Self-Worth

Welcome to the sleep sessions. I'm Michelle Cashman and I'll be guiding you through this evening's meditation. We'll begin by preparing for sleep, taking a few deep breaths together, followed by gentle passive progressive muscle relaxation to ease both your mind and body. As you drift towards sleep, I'll softly repeat the affirmations for tonight's theme, allowing them to sink into your subconscious. The meditation will then gradually fade, giving you space to relax completely and to slip into a deep and peaceful sleep. All the sleep sessions follow this same routine. So if you find this meditation helpful, I encourage you to explore the other sleep sessions in the series to find topics that might be suitable for you. Let's prepare for sleep. Have you done everything that you need to do today? If there's something that you need to do, pause the audio and go and take care of it now, and then come back when you're ready for sleep. If things can wait, begin the process of letting things go. You've made the decision to sleep now, and everything else that you need to do or think about can wait until tomorrow. If you've struggled with a challenge today that you haven't yet solved, it may feel like you need to do something, or that you need to continue to think about it, and that going to sleep is not helping. But going to sleep is helping. Sleeping is actively doing something. During sleep, the important things will be filed away where they need to go, and the unimportant things, the mental debris that accumulates in your conscious mind will drift away, and by morning, you will have greater clarity to face any situation with a clearer mind. So allow yourself to trust that for now, you can let things go. Let's get comfortable. Soften into your space, remove or release any tight clothing or jewelry, and move into a comfortable position. Take some time to stretch or release any excess energy from the body. Feel free to move around until you can settle into a position that you can stay in comfortably. For this next section, you can breathe along with me, or at your own pace, just slowing the breath. If breathing along with me feels too slow for you, don't try and match my breath. Just breathe at a pace that is comfortable for you. Over time, your ability to slow the breath will increase, and there are no prizes for doing things a certain way. Go easy and be patient. If you drift off into thought, that's okay. No judgment necessary. Just notice and bring your mind back to the breath and to listening to my voice. Let's begin. Take a deep breath in through the nose, feeling the lungs and holding at the top. Release the breath out through the mouth, and just let go. No effort, no striving. Breathing in deeply and slowly, pausing at the top, letting go completely on the release. It might be helpful to say the words, let go, in your mind on the out-breath. Breathe in, hold, and then as you breathe out, release any thoughts, any tension in the body on the out-breath. In through the nose, hold, and let go. Relax the shoulders. It feels good to just let go. Continue paying attention to the in-breath, and then on the out-breath, practice letting go. Let go of striving. Let go of thinking. Let go of feeling. Breathing in, noticing the breath as it enters the nostrils or it fills the abdomen. And then let everything go. Continuing to breathe deeply at your own pace now, breathing in relaxation and letting go of tension on the exhale. Let go of today. Let go of tomorrow. There is nothing left that we need to control. We just bring our attention to here and now. We are in this moment, focusing on the breath. Now let's begin to relax the body. As you continue to breathe deeply and slowly, send warm, soothing light to each part of your body. With every out-breath, release any tension that you find. Start with the toes. Let them fill with warm, relaxing light. Feeling the light move to your arches, your whole foot. Feel the relaxation spreading to your calves, your knees, and your thighs. As the warm light travels up your body, soften the muscles in your buttocks and your pelvic area, and release all tension in your lower body. Now bring your attention to your stomach and lower back. Let them relax completely. Feel the warmth spreading to your chest and upper back, your shoulders, and your upper arms, lower arms, wrists and fingers. Feel your whole torso soften and release. Move your focus to your neck, then relax your face, your jaw, your mouth and tongue. Let your eyes soften. Space between your eyebrows, the muscles around your eyes and your forehead. Finally, let the warmth and light fill your scalp and your entire head. Now imagine your whole entire body glowing with warm, golden light, every part soft and relaxed. With each breath out, feel your body becoming heavier, sinking deeper into the support beneath you. Feel free to drift off to sleep. If not, that's perfectly okay too. Just allow yourself to relax completely. Relaxation is the most important part of sleep, so release any thoughts about not sleeping as you continue to rest and just let go. Feel your body fully supported by the mattress beneath you, safe and secure. Heavy, warm and filled with golden healing light. Rest deeply, knowing that you are giving your mind and body the restoration that you need. Before we begin the affirmations, take a moment to notice how relaxed and supported your body feels. There's nothing more you need to do, nothing to fix or figure out. Simply rest and let these affirmations nurture your mind and spirit as you drift peacefully towards sleep. Now I'll begin the affirmations. You can let yourself drift off to sleep, allowing the words to gently wash over you. There's no need to focus or concentrate. The affirmations will be heard by your subconscious. If you're still awake, simply relax and repeat them quietly in your mind, letting them settle deep within you. Let's begin. I am worthy of love and respect, simply because I exist. I am enough, exactly as I am. My value is constant. I deserve to take up space and to live a life that feels good to me. I honor myself by embracing who I am fully and unapologetically. I choose to see my imperfections as part of what makes me whole and human. I am free to create my life on my own terms. I am allowed to be both a work in progress and completely worthy in this moment. I am free from others opinions of me because I approve of me. Every day, I choose to believe in my inherent value and worth. Even in moments of doubt, I am still worthy of kindness and love. My worth is rooted in my humanity. I'm learning to see myself through eyes of kindness and grace. I let go of old beliefs that made me question my value. I am both strong and vulnerable, and that is part of what makes me human. The love I show myself enables me to love others. I trust that I have everything I need to live a meaningful, fulfilling life. When I make mistakes, I am deserving of grace and compassion. I am free from the need to seek validation from others, for I approve of myself. I forgive myself for my past and choose to move forward with love. I am capable of creating the life I want, and nurturing myself empowers me. I deserve to feel good about who I am and what I bring to the world. I honor my growth by celebrating how far I've come. I am learning to love and accept myself one moment at a time. I have the power to rewrite the way I see myself. I let go of self-doubt and choose self-belief instead. Every day is an opportunity to affirm my worth through choices I make that are aligned with my values. I respect myself and set boundaries that honor my value. I am allowed to rest and take care of myself. My worth is not tied to productivity. I am worthy of love, kindness and respect, just like everyone else is. I deserve to feel safe, seen and valued in all areas of my life. I am free to grow, change and evolve while remaining deeply worthy. I trust in my ability to navigate challenges with grace and strength. My voice matters and I am worthy of being heard and being listened to. I choose to listen to my heart. I choose to treat myself with kindness and speak to myself with care. I am enough even when I don't feel like it. I am enough. My value is not diminished by my struggles. It is strengthened through my resilience. I am becoming the person I was always meant to be. I honor my worth by surrounding myself with people who see and celebrate me. I deserve to feel proud of who I am and how far I've come. I choose to believe that my life has meaning and so do I. I am learning to show myself the same kindness I extend to others. I am committed to being kind and generous with myself regardless of how I feel. I choose to believe in myself and my ability to create positive change. I am allowed to release what no longer serves me so that I can step into my worth. I embrace my individuality and trust that I am exactly who I am meant to be. I am proud of myself for continuing to grow even when it's difficult. I trust that I am worthy of the life I dream of and I take steps towards it every day. I am committed to nurturing myself, being kind to myself and ensuring that my needs are met. No matter what, I am worthy, I am whole and I am enough. And have always been worthy of love.