I am often guilty of negative self-talk. At work right now, we're all learning a new program, and I feel like I'm the only one who's not getting it. And I think everyone must be smarter than me. Also, I haven't been to the gym in weeks. Why am I so lazy? And why am I telling you this? Am I oversharing yet again? What's wrong with me? You know, I could make this whole episode about all the ways I don't measure up. But you don't want that. I know I'm guilty of negative self-talk, but I've been trying to change that. And if you're the same way, maybe you should change too. Because of all the things that keep us from sleep, this is among the biggest culprits. As we lie in bed overthinking, a vein of self-criticism runs through our thoughts, turning what should be a peaceful transition into a stressful ordeal. Tonight, I'm going to guide you towards something different. We'll explore how self-criticism actually triggers your body's stress response, making sleep physically impossible. And we'll learn how to create a shelter of self-compassion instead. I'll share a simple breathing technique that signals safety to your nervous system, and then guide you through a hypnotic visualization to help you quiet that harsh inner voice, to calm your mind and body, and guide you into deep, restful sleep. Before we begin, please ensure that you're somewhere safe to fall asleep. Our episodes are designed, if not to put you immediately to sleep, at least to have you hovering at that delicious edge between wakefulness and dreams by the end. And I wanted to mention that as an independent podcaster, reviews really make a difference. And I know we all listen to podcasts that we love, and never think to leave a review. I'm guilty of this myself. But for small shows like mine, each review helps new listeners find us. And it keeps this little sleep sanctuary going. And now, let's turn our attention to what really matters tonight. Helping you find peaceful sleep, let's talk about what actually happens in your body when the critical inner voice gets going. When you criticize yourself, your brain treats these thoughts as genuine threats. And here's the science. Self-critical thoughts activate your amygdala. That's the brain's alarm system. It interprets these negative self-judgments as dangers requiring immediate attention. In response, your sympathetic nervous system is activated, and it signals the release of stress hormones, primarily cortisol and adrenaline. These powerful chemicals cascade through your body, increasing your heart rate and your blood pressure, and speeding up your breathing. Glucose is released into your bloodstream for immediate energy. Your muscles tense, and you become more alert. And all of this is incredibly useful if you're facing an actual threat. But when you're lying in bed at night, these changes make sleep impossible. But understanding the connection between your thoughts and your body's response is the first step to creating change. And tonight we're going to learn how to replace that critical voice with something much more conducive to sleep. Self-Compassion Let's practice a technique I call Compassionate Breath. It combines gentle touch with breathing and positive affirmations. First, gently place one hand over your heart. Feel the warmth of your hand against your chest, the gentle weight, the connection this creates with yourself. This simple touch actually sends a physiological signal of safety to your nervous system. With your hand resting on your heart, begin to focus on your breathing. Take a slow, deep breath in through your nose, feeling your chest rise beneath your palm, and then exhale slowly through your mouth, making your exhale longer than your inhale. Feel your chest softening beneath your hand. And one more time, breathe in deeply, feeling your hand rise, and then that nice, long, relaxed breath out. As you continue this breathing pattern, I'll share some words of compassion, and let them sink in with each breath, replacing those critical thoughts with something truer. Make sure you're comfortable, and just keep breathing in, in, and then that nice, long exhale. Just let my words wash over you. Breathe in deeply, and exhale, and hear the words. You deserve the same kindness you give to others. It's okay not to know everything. It's enough to do your best. You are resilient, even when things feel hard. You are allowed to make mistakes. Your worth is not dependent. You deserve to rest and recharge. Without guilt, you have the ability to learn and grow from every experience. You are a work in progress. And that's exactly as it should be. You may notice the weight of your body sinking more deeply into your bed, and your breathing has likely found a natural, gentle rhythm now. Your thoughts, which may have been racing earlier, have likely slowed down. And this is what safety feels like in your body. This gentle surrender. This quiet letting go. Now, I'd like you to focus completely on my voice. As we move into a deeper state of relaxation, my words will be your guide, leading you toward profound calm and peaceful sleep. If other sounds enter your awareness, perhaps from outside your room, or from elsewhere in your home, simply let them drift past like clouds on a summer sky. Any sound you hear will only help you relax more deeply. As you gently return your focus to my voice, I'm going to count down from 10 to 1. With each number, you'll find yourself drifting into a state of even deeper relaxation. 10 Feel a wave of relaxation beginning at the crown of your head. 9 This wave of relaxation flows down to your eyes and jaw. Your eyelids will start to feel wonderfully heavy now. 8 The relaxation continues down your neck and into your shoulders. Feel them becoming heavy, as if gently weighted. 7 Your arms are also growing comfortably heavy, from your shoulders to your fingertips. Feel a pleasant warmth spreading. 6 Your breathing becomes deeper, slower, more rhythmic. 5 4 Any tension stored in your body melts away like snow in warm sunshine. 3 2 1 Your entire body has now entered a state of deep comfortable relaxation. Your mind has grown quieter and your thoughts more distant. As you rest in this deeply relaxed state, I want you to imagine a path appearing before you. This gentle path winds through a wooden area, dappled sunlight filtering through the leaves above. With each step, you feel increasingly at peace. Moving deeper into a tranquil natural setting, the path opens into a clearing, and you discover a garden enclosed by a low stone wall. This isn't just any garden. This is your inner garden, the sacred space that represents your emotional well-being, your spirit, the essence of who you truly are. As you approach the garden gate and step inside, take a moment to simply observe this space with gentle curiosity. Parts of this garden are beautiful, perhaps flowering plants, fruit bearing trees, or herbs with healing properties. But you also notice areas where certain plants appear withered or struggling to grow. Moving closer, you begin to recognize these weeds for what they truly are. They're the critical thoughts you've harbored about yourself. Each one has a name whispered by its tangled leaves. Not good enough, this is one. Always disappointing others, murmurs another. Too much and not enough grow twisted together. You realize these weeds have been choking the healthy growth of your garden for some time. They don't belong here. They never did. Perhaps planted by difficult experiences, careless words from others, or moments when you were just too harsh with yourself. Notice how you feel as you observe these weeds. There's no need to judge yourself for their presence. All gardens face challenges. It's simply part of tending a living space. You notice a pair of gardening gloves and tools nearby, placed exactly where you need them. As you put on these gloves, you feel a sense of gentle determination rising within you. These weeds may have deep roots, but you have the power to remove them. Choose one weed to begin with. Perhaps the one that's been most persistent or painful. And grasp it firmly at its base, feeling its resistance as you begin to pull. Take a deep breath in. And as you exhale, pull the weed completely from the soil, roots and all, as it comes free. Feel the immediate sense of relief in that part of your garden. The soil looks richer where the weed once was. As if already grateful for the chance to nourish something healthier. One by one, begin removing the other weeds. With each one you pull, silently or softly, name the critical thought you're releasing. I release the belief that I'm not enough. I remove the idea that I must be perfect. I let go of comparing myself to others. And now that you've cleared space in your garden, you notice a beautiful wooden box nearby, filled with seedlings and flower bulbs. Each one is labeled with a positive truth about yourself. And some might be qualities you already recognize. Resilience, creativity, compassion for others. Others might be truths you're just beginning to accept. Worthy of rest. Deserving of kindness. Allowed to make mistakes. Choose one of these seedlings that your garden needs the most right now. Feel its small weight in your hands. This new belief you're ready to cultivate. And with your fingers, create a small hollow in the soil where a weed once grew. As you place this seedling into the ground, affirm its truth. I am resilient. I am creative. I am worthy of compassion. Cover its roots gently with soil, giving it a secure foundation in your garden. As you continue planting these positive truths, you notice clouds gathering overhead. But these aren't threatening storms. They bring the gentle rain your garden needs to flourish. This is the rain of self-compassion. Of kind words you speak to yourself. Of moments when you acknowledge your own efforts and worth. Feel this rain on your skin. And see how the newly planted seedlings respond. Straightening and brightening in color. With each drop that falls, your garden becomes more vibrant. The soil darkens with moisture. Richly nourishing everything growing here. Stand in this gentle rainfall. Arms outstretched. Allowing it to wash over you. And let it rinse away any remaining traces of criticism or judgment. Leaving you feeling refreshed and renewed. As the rain softens to a misty drizzle, you become aware of movement at the garden gate. Looking over, you see they've arrived. The people who believe in you. Who see your worth. This might be just one person. Or it might be a large group. They might be family members. Friends. Mentors. Or even pets. Who offer unconditional love. Watch as they move gently through the garden. And feel the profound difference their presence makes. How much lighter the work becomes when shared. And how much more joyful the process of growth. Take a moment to accept their help with gratitude. Knowing that allowing others to support you is an act of courage. Not weakness. This space within you has been transformed. Not to perfection. But to healthy, sustainable growth. This is a garden designed to weather all seasons. The inevitable frosts of disappointment. The droughts of challenge. Even the winters of loss. As the sun breaks through the clouds. Bathing your garden in golden light. Notice a particular plant that draws your attention. Moving closer, you see it's just beginning to bud. The tender beginning of a bloom preparing to open. This represents your growing capacity for self-compassion. For seeing yourself with kind eyes. Place your hand gently near this budding plant. Feeling the life energy emanating from it. Make a silent promise to continue tending this garden. To return here often. To shower it with the positive messages it needs to grow. And remember that gardens are never finished. They're living spaces that respond to consistent, loving attention. As the day begins to soften toward evening in your garden. You find a comfortable place to rest. Perhaps a bench beneath a tree. Or a hammock strung between flowering branches. Lying back in this perfect spot. You feel the day's efforts in your body. The satisfying tiredness that comes from meaningful work. Your garden surrounds you. Already looking healthier. Already growing stronger. The gentle sounds of nature. Birds settling in for the night. Leaves rustling in a light breeze. Create a perfect lullaby. Your body feels wonderfully heavy now. Sinking deeper into this restful spot. Though you'll return to tend this garden again. For now, you can simply rest. Knowing that even as you sleep. Roots continue to strengthen. Buds continue to develop. Growth continues. In its own perfect timing. If you're not yet asleep. There's no need for concern. Your body knows exactly how to fall asleep. It's been doing it your entire life. Simply enjoy these quiet moments of deep rest. Which are themselves healing. And restorative. Each breath. Each moment of stillness. Is nourishing you. Feel the weight of your body against your bed. The comfort of your blankets. The softness surrounding you. As your awareness drifts. Remember this truth. You are not just worthy of love and rest. You are essential to the tapestry of existence. The universe intentionally created the unique constellation of qualities. That is you. Like a single star in the night sky. Your light as its own signature. Its own purpose. Its own beauty. Feel yourself drifting now. Surrounded by the garden of your true self. Protected. And nourished. As you move toward deep and restful sleep. Sleep now. Sleep deeply. Sleep well.