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Settle your head on the pillow,

Pull a soft blanket right to your chin.

Swaddle yourself as best you can,

And let the night’s comfort begin.

PAUSE…

When was the last time you felt secure,

Completely safe, warm, and content?

It’s odd that we think we outgrow those things,

That we no longer need what they represent.

PAUSE…

At our core, we’ll always be children,

No matter what age we reach.

Even if we become parents as well,

We continue to learn what we teach.

PAUSE…

The lessons don’t always come equally,

And some you might never learn at all.

But others affect your very survival,

Protecting you from a fall.

PAUSE…

First, you deserve to know you’re loved,

To know you’re worth the effort.

And even if you’re the one caring for you,

It’s okay to tend to what hurts.

PAUSE…

It’s also okay to speak your mind,

To get your struggles off your chest.

To sleep a calm and restful sleep,

Unencumbered by life’s distress.

PAUSE…

You deserve to feel like you matter.

You deserve the chance to thrive.

You deserve to know anything’s possible,

And you deserve to keep hope alive.

PAUSE…

Perhaps you have someone to tell you these things,

A partner, a sibling, a friend.

But even if your life has vacancies,

You have a life-force on which to depend.

PAUSE…

If you let it, your spirit will care for you,

Reminding you what you once knew.

Your essence is there to guide you back home,

And to point out what will always be true.

PAUSE…

Your spirit is what keeps you safe,

Planting signs along the way.

It becomes your lifelong nurturer,

If you listen to what it has to say.

Take a breath and hear that voice, the quiet truth within.

Breathe out and feel the peace it brings, let it soothe your mind to sleep.

LONG PAUSE…

Think about how, so long ago,

Loving arms might have carried you to bed.

They gently lowered you, then tucked you in,

Pressing a sweet kiss to your head.

PAUSE…

Dig deep to remember that feeling,

That perfect, carefree moment.

Practice conjuring it up, every night,

Pull that safe feeling back into your present.

PAUSE…

Think about other special acts,

Rituals of younger days.

The perfect pjs, a favorite story,

Little jokes and loving displays.

PAUSE…

Picture the grown-up version of these,

Both playful acts and those of self-care.

Imagine each evening unfolding that way,

Loving habits your young self can share.

PAUSE…

It’s not silly to want to end the day well,

Not childish or selfish or strange.

Learning to tuck yourself in for the night,

Can only reflect positive change.

PAUSE…

Perhaps you’ll start to sleep like a baby.

Maybe you’ll wake up with a smile.

Maybe you’ll start to look forward to bedtime,

To the chance to unplug for a while.

PAUSE…

By now, you know what a challenge it is,

To live life as a full-fledged adult.

Maybe the reason we all struggle so much,

Is our refusal to admit we need help.

PAUSE…

You might not need the predictable type,

More like a boost for the soul.

And if childhood routines can help you find joy,

Then they certainly have their role.

PAUSE…

Let your mind wander through your past,

Allow it to slip back in time.

For a few sweet and lovely minutes,

Let those memories shine.

Breathe in as you picture a littler you, capture that hopeful delight.

Breathe out as you search for hints of that child, hold onto them once they’re in sight.

LONG PAUSE…

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Meditation: Tuck Yourself In for the Night 32:04

Sleep Meditation for Women

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Meditation: Tuck Yourself In for the Night