0:00

Hi, it's Michael, and welcome to a special

0:02

episode of Letting It Settle with Michael Gallian.

0:06

So this week I'm taking a short one-week

0:08

hiatus, so there will not be a new

0:10

episode, but not to worry, because

0:12

I have something very special for you. For

0:15

this week I'm sharing an episode from the

0:17

Letting It Settle Plus subscription platform. It's

0:20

called Drifting Off Slowly, and it's a gentle

0:22

sleep meditation designed to help you slowly find

0:24

your way to a peaceful night's sleep. And

0:27

just like with all of the Letting It Settle

0:29

Plus subscription episodes, there will be no

0:31

ads during the meditation, so you

0:34

can fall asleep and stay asleep without

0:36

interruption. So if

0:38

you enjoy this episode, I'd also like to

0:40

invite you to consider becoming a subscriber of

0:42

Letting It Settle Plus. As

0:45

a subscriber, you'll receive weekly bonus

0:47

episodes, mini and long-form guided

0:50

meditations, and monthly mail-back episodes where

0:52

I answer questions from listeners like

0:54

you. Plus, you'll get ad-free

0:56

listening for all of the Letting It

0:58

Settle episodes. You can

1:00

subscribe through Apple Podcasts or through

1:03

Supercast if you're listening on Spotify,

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Amazon, or any other streaming platform.

1:08

Both of those links are in the show notes

1:10

and available for a small monthly fee or an

1:13

annual fee. I hope this

1:15

episode helps you to find some good rest tonight, and

1:17

I'll be back with a new episode next week. But

1:20

for now, go take care of yourself, sleep

1:23

well, and I will see you next

1:25

week. I'll see you in

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near the Today's

2:27

episode is entirely devoted to helping you

2:29

drift off into a peaceful night slumber.

2:32

So just a reminder that this is a meditation to

2:34

be done only when you are in the

2:37

safety of your home or somewhere that you can settle into

2:39

sleep. So make

2:41

sure if you are anywhere that you need to be mindful and

2:43

aware to pause and wait to do

2:45

this until you are ready for sleep. But

2:49

to begin, let's take a

2:52

deep breath in and breathe

2:54

out. And

2:56

let it all settle. And

3:04

take the next few moments to just find the

3:06

most comfortable position that you can. Maybe

3:10

that's lying down in your bed or finding

3:12

a place that you can curl up into

3:15

comfort. Maybe

3:17

grabbing the blankets or

3:19

a comfy pillow and

3:22

preparing yourself to settle. Find

3:25

stillness and give

3:27

yourself permission to let go

3:29

and to drift off into sleep.

3:39

We'll begin today by drawing the awareness to

3:41

the breath. Taking

3:44

a deep breath in and

3:47

breathing out. Bring

3:52

all of the attention and awareness to a

3:54

gentle breath in through the nose. And

3:59

breathing out. Allowing

4:04

for the lungs to fill completely as you

4:06

breathe in. And breathe

4:11

out. Breathing in

4:14

through the nose.

4:17

And then

4:20

for a brief moment, holding at the top. And

4:28

with a sigh letting everything go. As

4:34

you continue to breathe in and out, begin

4:37

to see how the breath can allow for you

4:39

to release tension. Breathing

4:43

deeply. Finding

4:46

a rhythm that feels natural and soothing.

4:51

Continuing to let go. Breathing

4:55

in. And

4:59

breathing out. Begin

5:10

to note the cool air as you inhale. And

5:14

the warmth of the air as you exhale. With

5:28

each breath, imagining a wave of

5:30

calm washing over you. And

5:36

with each breath out, just letting that wave

5:39

move away from you, carrying with it any

5:41

stress or worries. Each

5:47

inhale brings peace. Each

5:50

exhale relieves tension. Breathing

5:55

in. And

5:58

letting go. Begin

6:13

to notice how the body feels with each breath.

6:17

As you inhale, feel the chest and the belly

6:19

rise. As

6:23

you exhale, feel them softly fall, sinking

6:26

into what's beneath you. Let

6:32

each breath become a gentle reminder of the

6:34

calm and peace that you are inviting into

6:36

your body. Breathing

6:44

in calm, breathing

6:48

out tension. With

7:16

each breath, begin to feel the

7:18

body becoming heavier. Feel

7:20

yourself sinking deeper and deeper into

7:23

the bed. Imagine

7:25

that each breath that you take ushers

7:28

in a sense of tranquility. And

7:33

as you exhale, just allow for the

7:35

remnants of the day to wash

7:39

away. Each

7:42

breath is this opportunity to let go, to

7:45

relax more deeply, to sink into what's

7:47

beneath you. Breathing

7:51

in and

7:54

letting go. And

8:10

if those thoughts begin to enter

8:13

into the mind, continue to redirect

8:15

all of the attention and awareness to the breath,

8:19

feeling what it feels like to breathe in and

8:23

let go. Feeling

8:27

that place of stillness, no need to rush.

8:33

Take your time. Allow

8:37

for each breath to bring in that

8:39

deeper and deeper sense of relaxation. Letting

8:47

the mind focus solely on the breath, that

8:51

calm wave washing over you. As

9:02

you move into slumber, any

9:05

time that the mind takes you away, just

9:08

remember this breath is your anchor, this

9:11

place to return to, to find

9:13

that calm, that stillness, that

9:15

peace. And

9:40

as you continue to settle deeper

9:43

and deeper into the moment connected

9:45

to the breath, allow for yourself

9:47

to become aware of the body.

9:54

Noting any spaces of tension or

9:56

tightness, anywhere

9:59

that might feel feel like it's still holding on.

10:06

And then draw all of that awareness and attention

10:08

into your feet. And

10:13

as you continue those deep breaths, with

10:16

the inhale, allow for yourself to gently tense

10:18

the muscles in the feet, curling

10:20

the toes, and

10:22

hold. And

10:25

then exhale and release that tension from

10:28

the feet, letting your feet become heavy

10:30

and relaxed, sinking down deeper and deeper.

10:42

And then move that awareness and attention into the

10:44

calves. With

10:47

a deep inhale, allow for those muscles in the

10:49

calves to tense, holding on to that tension as

10:51

you breathe in and hold. And

10:57

breathing out, let your calves fully relax. Start

11:02

to notice how the muscles soften and

11:05

that relaxation spreads. And

11:16

now bring that focus and attention into the

11:18

thighs, feeling

11:20

that deep inhale in and gently tensing

11:22

all of the muscles within your thighs

11:24

and your legs, holding,

11:30

and then breathing out, letting everything go, settling

11:33

into the moment, feeling the warmth

11:36

of relaxation spreading through your thighs,

11:38

soothing and calming. And

11:54

then moving your attention up into your hips, into your

11:56

seat, feeling

11:59

that deep breath in and out. in, feeling the

12:01

abdomen tensing all of the

12:03

muscles in your hips and your seat

12:06

holding and

12:09

then breathing out letting go of all of the

12:11

tension that might be stored there. Feel

12:15

the heaviness of your hips, this sense of

12:17

grounding, stability. Feel

12:22

the entire lower body just sink. And

12:32

then move that awareness up into the lower back and

12:34

the abdomen. Feeling

12:36

that deep inhale into the belly

12:38

as you tense the muscles holding. And

12:44

then letting go, breathing out, allowing your

12:46

lower back and abdomen to fully relax.

12:49

Feel the release, the sense of space,

12:51

the ease, all settling

12:53

down into what's beneath you. And

13:08

then drawing that awareness up into the

13:10

chest through the upper back into the

13:12

shoulders. The

13:15

space between the shoulders. With

13:20

a gentle breath in, feeling a tensing

13:22

of all of the muscles holding.

13:26

And letting

13:29

go as you feel a wave of

13:31

relaxation wash over you. Notice

13:34

how the chest feels open, the

13:37

shoulders relax. And

13:43

as the chest feels that openness allow

13:46

for the breath to flow even more

13:49

freely. Breathing

13:51

in. And letting go. And

14:11

then move that awareness into the upper

14:13

shoulders through the neck. Taking

14:18

a deep breath in, tensing

14:20

all of the muscles within the shoulders, the

14:22

neck, and

14:25

let go. Breathing

14:27

out, releasing any tension or

14:29

tightness. Feel

14:33

a loosening of the neck, letting

14:35

go. And

14:46

then move that awareness into the arms. Breathing

14:51

in, gently tensing all of the

14:53

muscles, clenching the fists, feeling the

14:55

entire arm tense and tight with

14:57

you hold. And

15:02

release, letting go with the breath exiting

15:04

through the mouth. Allow

15:09

for the arms, the hands to fully

15:11

relax. Feel

15:14

the heaviness of the arms, the softness

15:16

of the hands, letting

15:18

go. And

15:31

then finally focus on the face. As

15:36

you take a deep inhale through the nose, gently

15:39

begin to tense the muscles in the face.

15:45

Feel that holding at the top. And

15:49

as you let go, let all of the muscles in

15:51

the face just drop. Feel

15:56

the face becoming smooth and relaxed.

16:00

Notice the softness in your cheeks, the

16:02

relaxation in your jaws. Let go. Now

16:21

take a moment to scan the entire body. Breathe

16:25

deeply, releasing any

16:27

remains of tension as you

16:30

breathe out, allowing

16:33

for your entire body to sink deeper

16:36

and deeper and deeper

16:40

into a sense of relaxation. Notice

16:44

how each part of the body is now

16:47

connected, how the

16:49

relaxation flows from one part to the

16:52

next. Every

16:55

bit of you letting go.

17:05

And as that tension melts away, you

17:09

feel this sense of calm and ease wash

17:11

over you. Let

17:13

the body settle. And

17:19

draw your mind to an image of

17:23

you standing at the edge of a

17:25

serene forest. With

17:30

this relaxed body and this still

17:33

breath, begin

17:35

to imagine yourself bathed in the soft

17:37

glow of the setting sun. The

17:43

sky is painted with gentle hues

17:45

of pink and orange,

17:49

creating the most tranquil atmosphere. The

17:54

air is fresh and

17:56

cool, carrying

17:59

a subtle scent of light. of pine and

18:01

earth. And

18:09

begin to imagine yourself stepping forward. And

18:14

as you take that first step you feel the

18:17

soft, mossy ground beneath

18:19

your feet. You

18:25

begin to walk along a winding path. Each

18:30

step you take is bringing you deeper and

18:33

deeper into the forest. Notice

18:38

the vibrant colors of the trees, the

18:42

gentle rushing of leaves in the breeze, and

18:47

the melodic song of birds settling in for

18:49

the night. In

18:58

the distance you hear the soothing sound

19:02

of a bubbling brook. The

19:06

sound ushers into your ears, feeling

19:08

a sense of calm, inviting

19:11

you to follow it. And

19:22

as you walk toward the sound, you

19:26

feel a sense of peace washing over you. The

19:32

path leads you to a small clearing where

19:35

the brook flows gently over

19:37

the smooth stones. And

19:46

you find a comfortable spot to sit by the brook, feeling

19:50

the soft grass beneath you. Take

19:55

a moment to listen to the water. Allow

19:59

for its gentle flow to calm the mind.

20:18

Imagine the water washing away any

20:21

remaining stress or tension, leaving

20:24

you feeling completely relaxed and at

20:26

peace. And

20:41

as you sit here, you notice a small

20:43

bridge across the brook and

20:46

you stand and you begin to walk towards

20:48

it, taking

20:51

10 slow deliberate

20:53

steps. With

20:56

each step, you feel more and

20:58

more relaxed, more at ease.

21:04

Step one, you feel

21:06

the coolness of the evening air. Step

21:10

two, the

21:12

gentle sounds of the forest surround you.

21:17

Step three, the

21:19

ground feels soft and comforting beneath your

21:22

feet. Step

21:25

four, you take a

21:27

deep breath in, filling your lungs with fresh, calming

21:30

air. Step

21:35

five, you exhale, releasing any of

21:37

the remaining tension. Step

21:44

six, you feel a gentle breeze on your

21:46

skin. Step

21:51

seven, the sky above

21:54

is a beautiful twilight. Step

21:59

eight. You

22:01

feel a deep sense of peace within.

22:10

Step 9, a sense of

22:13

peace, safety, security

22:15

begins to wash over you. Step

22:21

10, you reach

22:23

the other side, feeling

22:25

completely at ease. Arriving

22:30

here, take a moment to be with

22:32

this feeling of ease and

22:34

stillness. And

22:55

now you begin to turn around, and

22:57

you begin to walk back, counting

23:01

down with each step. 10,

23:06

feeling lighter. 9,

23:11

releasing more tension. 8,

23:17

more relaxed. 7,

23:21

a deeper calm. 6,

23:26

serene. 5,

23:32

peaceful. 4,

23:37

calm. 3,

23:42

tranquility. 2,

23:46

at ease. And

23:50

1, you're

23:53

back where you started. But

23:56

now feeling deeply relaxed and

23:59

ready. to drift off to sleep.

24:04

Notice how the forest feels even more serene

24:06

now, how the

24:09

gentle sounds and sights have lulled you

24:11

into a state of deep relaxation. The

24:15

brook continues its flow, its

24:18

soothing sounds usher

24:21

in a constant presence, calming

24:24

the mind and the body. As

24:31

you sit by the brook, just

24:34

take a moment to reflect on the peace

24:36

and tranquility you found. Let

24:39

the calmness seep into every part of your being.

24:44

Feel the gentle rhythm of nature, the

24:47

way it aligns with your own breath, with

24:50

your heartbeat. Allow

25:03

for yourself to become a part of

25:05

this serene environment. Imagine

25:12

that with each breath, you

25:15

are drawing in peace and

25:19

that calm of the forest. With

25:25

each exhale, you release any tension, any

25:29

last remnants of stress or worry. Feel

25:35

the cool grass beneath you, the

25:40

soft earth supporting you. Notice

25:45

the way the light changes as the sun

25:47

sets, the

25:51

way the shadows lengthen and the colors deepen.

25:56

The forest is a place of rest. A

26:01

place where you can let go

26:03

and simply be. As

26:10

you continue to sit by the brook, let

26:14

your mind wander to a place of

26:16

complete peace. There's

26:20

nothing you need to do in the

26:23

way you need to be. This

26:27

is a moment for you. A

26:31

time to relax and

26:34

to let go. As

27:03

you move deeper and deeper into this sense

27:05

of relaxation, if

27:07

the mind remains awake, start

27:12

to bring your awareness to your right hand.

27:17

Feeling the sensations in the right hand, each

27:21

finger, your

27:23

palm, the

27:26

back of your hand. It'll

27:30

allow for your hand to relax

27:32

completely. And

27:39

then shift your awareness to your right arm. Feel

27:45

the sensations from your wrist, to

27:48

your elbow, up

27:50

to your shoulder, and

27:53

let your entire right arm fully relax.

28:03

Move to your left hand now. Feel

28:06

each finger, your palm,

28:10

the back of your hand. Let

28:14

your left hand relax completely and

28:23

bring your awareness to your left arm. Feel

28:28

the sensations from your wrist to

28:31

your elbow up to your

28:33

shoulder. Allow

28:37

your left arm to fully relax.

28:53

Focus on your feet. Feel

28:57

the sensations in your toes, the

28:59

soles, the top of your

29:01

feet. And

29:05

let your feet relax completely.

29:19

And move to your legs. Feel

29:23

the sensation from your ankles to your knees

29:25

up to your hips and allow for your

29:27

legs to fully relax.

29:38

And now shift the focus to your back. Feel

29:43

the sensations along the spine, from

29:47

your lower back to your upper back. And

29:54

allow for the entire back to relax. Bring

30:05

the awareness to the belly. Feel

30:08

the rise and the fall with each breath. And

30:19

allow for your belly to fully relax. Focus

30:31

on the chest. Feel

30:36

the gentle rise and fall of the chest

30:38

with each breath. Breathing in. Breathing

30:43

out. And

30:46

allow for the chest to fully relax. Draw

30:56

the awareness to the neck and throat. Feel

31:04

the sensation there. And

31:07

allow for them to completely relax.

31:20

Scan the entire body from the tip of your toes to

31:22

the top of your head. Notice

31:26

how relaxed and at ease you feel.

31:31

Feel that warmth of relaxation spreading

31:33

through your body. This

31:35

gentle wave of calm leave

31:38

no part untouched. With

31:46

each breath feel that relaxation deepen.

31:52

There's no rush. Take

31:55

your time. Allow

31:59

for each breath. each body part to fully relax.

32:14

Notice the subtle shifts, the

32:17

way your muscles soften and your

32:19

mind quiets. Allow

32:27

yourself to sink into the

32:30

state of deep relaxation.

32:36

Feel how your body is

32:38

supported, how you are cradled

32:41

in a cocoon of peace

32:43

and calm, letting go of

32:46

any remaining tension, any last thoughts

32:48

or worries. As

32:54

you lie here, know

32:56

that you are in a place of

32:58

complete safety, of

33:00

complete comfort. You

33:05

can fully be here. This

33:09

moment is yours. Allow

33:22

yourself to drift off, slowly

33:26

into a peaceful and

33:28

restful sleep. Thank

33:34

you for joining me on this journey tonight. Sleep

33:38

well, sweet

33:41

dreams, and

33:44

I will see you next

33:46

week. wherever

34:00

you're listening now. As

34:02

a subscriber, you'll gain exclusive access

34:04

to additional mini and full guided

34:06

meditations along with ad-free listening.

34:09

Don't miss out and join our

34:12

ever growing community of calm. And

34:15

also just a reminder that I'm a huge proponent

34:17

of taking charge of your mental health and

34:20

that means seeking advice

34:22

from professional therapists, counselors,

34:24

psychologists, physicians, and other

34:27

qualified professionals. My

34:29

teachings are meant to help you find a space of

34:31

calm amidst the storm but if

34:33

you're experiencing ongoing mental health challenges, I

34:36

want you to make sure that you seek help from

34:39

a licensed professional. And remember that

34:41

nothing that's said within this podcast should

34:43

be seen as a substitute for their

34:45

advice. I'm letting it settle with

34:48

Michael Gallion, it's executive produced by

34:50

Michael Gallion, Steve Wilson, David

34:52

Henning, and Shin Yin Hu, hosted

34:55

by Michael Gallion. Original

34:57

music and composition by Darren

34:59

Johnson, edited by

35:01

Sarah Ma. Letting it

35:03

settle with Michael Gallion is a cue code production.

35:12

Hey, this is Eric Malinsky, host

35:14

of the podcast Imaginary Worlds. Each

35:17

episode I explore different sci-fi

35:19

fantasy genres, talking with filmmakers,

35:21

novelists, game designers, cosplayers, comic

35:23

book artists, and anyone who

35:25

works in the field of

35:27

make-believe. I also look at

35:30

the fan experience, asking why do

35:32

we suspend our disbelief? You

35:34

can subscribe to Imaginary Worlds wherever you

35:36

get your podcasts. What

35:40

does your paradise look like? I bet it looks

35:43

a lot like your hell. Absurd Ventures

35:45

presents the original audio fiction series

35:47

A Better Paradise. Enter the new

35:49

world created and written by the

35:52

storytellers behind the Red Dead Redemption

35:54

and Grand Theft Auto series. We

35:56

unlocked hell for Mark Teiberg. We're

35:58

gonna do something incredible. incredible here. My

36:01

father. My father and the awful thing he made.

36:03

It was demented. It was amazing.

36:06

The whole thing terrifies them. I

36:08

haven't seen whatever is watching me. I swear I

36:10

sense it. It's watching me. No

36:12

matter how far I run, I

36:14

will see it again. It's everywhere.

36:16

I have acquired enlightenment. No,

36:20

I'm not. I

36:23

have seen everything and I have realized

36:25

I like vanity. For a digital illusion,

36:27

I'm actually petty and proud and pompous

36:29

and riddled with a myriad of insecurities.

36:32

Hi, this is

36:34

Andrew Lincoln. Follow a better paradise

36:36

on Apple Podcasts, Spotify, or wherever

36:38

you get your podcasts. Whether

36:41

you're in a relationship, single

36:43

or recently heartbroken, you

36:46

could be navigating some tough stuff.

36:49

And it really can be challenging

36:51

to do this on your own.

36:53

We all need help when it

36:56

comes to our relationships, very specifically

36:58

our love lives. I'm

37:00

Jillian and each week on my podcast,

37:02

Jillian on Love, I share

37:04

skills on how to strengthen our relationships,

37:07

how to build a stronger sense of

37:09

self and how to heal heartbreak and

37:12

choose better partners. Learn

37:14

how to start making change today

37:16

and search for Jillian on Love

37:18

wherever you're listening now.