This week is Sleep Awareness Week, and since so many of our listeners like you come here for help falling asleep, I want to share another incredible podcast that you can add to your sleep library. It’s called 12 Hour Sound Machines and it was created by my friend Brandon, who created it to help his newborn son sleep through the night. It’s helped millions of people with sounds like ocean waves, highway car rides, rainstorms, box fans and the inside of an airplane cabin. Tonight’s episode is a listener favorite, called Brown Noise + Heavy Rainstorm. It’s an hour long and will give you a taste of his show. If you love it, make sure to follow 12 Hour Sound Machines no loops or fades on your favorite podcast player.  

Sweet Dreams, Beautiful...

💗 Katie

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Spread out and take a moment

to just luxuriate in your bed.

LONG PAUSE

Once you’ve found

the perfect place in your bed,

the one where 

you’re the most comfy,

tune into yourself.

LONG PAUSE

And as you tune 

into yourself,

you pick up 

delicate vibrations,

like an antenna.

LONG PAUSE

The vibrations murmur within you,

and soon, 

You feel your own vibration

Connecting–

Two frequencies aligning.

PAUSE

The vibration changes slightly,

and with it,

an image of a Victorian home

lights up before you,

and then gently draws you in. 

PAUSE

Standing on the porch of the home,

the door opens,

inviting you into the home

and into a feeling of love flowing. 

PAUSE

The love envelopes you,

creating a sense of welcome

and a desire to learn more.

PAUSE

You feel comfortable and well received

in the home,

and a sofa with curled arms

calls you to sit down.

PAUSE

You settle into the sofa, 

and in seconds,

the house ignites with life–

with couples dancing,

laughter in the air, 

and champagne

flowing freely in glasses.

PAUSE

You walk to the kitchen

and are greeted by 

several women bustling about,

preparing trays and trays of food.

PAUSE

The air is overflowing

with the smells of 

fresh bread, sweet pies,

roasted Chicken, and braised beef. 

PAUSE

The women wipe their hands

on their aprons,

and turn to greet you 

for just a second.

PAUSE

Then, an older woman

with gray hair,

claps her hands,

summoning everyone back to work.

PAUSE

As you leave the kitchen,

one woman hands you

a golden roll,

fresh-baked in the oven.

PAUSE

The roll melts like butter

in your mouth,

and you savor every morsel

even licking your fingers.

PAUSE

As you saunter through the house,

you come across more rooms

filled with people

laughing, eating, drinking

and dancing.

PAUSE

At the other end of the house,

a pair of French doors open,

leading you into a lavish garden.

PAUSE

Rows of daffodils, tulips and teacup roses,

greet you with their striking colors

and delightful aromas.

PAUSE

At the far end of the garden

stands a young woman 

in an ornate bridal gown,

of white organdy 

and tulle with drapes of lace.

PAUSE

Her face is aglow,

as she gazes at the man

who has just become 

her husband.

PAUSE

They both join hands 

and walk past you

to a room where 

they waltz together.

PAUSE

As they pass you,

they nod and smile,

warmly acknowledging you 

as their guest.

PAUSE

After a few moments of

watching the couple dance,

something inside you lets you know

your time at the wedding

Is coming to a close.

PAUSE

You naturally return to the sofa

sit quietly and wait,

while the house returns

to a peaceful silence.

The men, women, and children

fade into the twilight.

PAUSE

Yet, although the ancestors have left,

their abundance of love

and acceptance 

still permeates the air

and in your heart.

PAUSE

And, as you walk out the door,

you carry the love and acceptance

with you.

NAMASTE, BEAUTIFUL

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Breathe, sweet one,

And follow the air inside. 

Let it slow you down,

Let it be your guide. 

LONG PAUSE…

The motion inside your head is fast,

As scenes of your day come alive.

And all the emotions that have been dormant,

Are suddenly here to thrive.

PAUSE…

Your body hears the noise,

And feels the vibrations in your veins.

So you toss and turn in your bed,

And frustratingly submit to the pain.

PAUSE…

But you don’t have to suffer,

You can surrender to peaceful sleep.

Just let go of the thoughts,

And let yourself melt into the deep.

The easiest way to start,

Is to focus on your breath.

Letting yourself follow it,

Noticing its cadence, its depth. 

PAUSE…

Then feel a warm glow,

Gently soothe your head,

Relaxing your eyes,

Melting you into your bed.

PAUSE…

Let it move down your body,

Your shoulders releasing with ease,

Your chest,

Your belly,

Your hips,

It warms you to your knees.

LONG PAUSE…

Soon the warm glow hums,

Upon your beating heart.

Here she begins to speak,

There’s wisdom she wants to impart.

PAUSE…

Relax, she says,

This day is done,

There’s nothing for you to do.

Let all those thoughts drift away,

So sleep can replenish you.

LONG PAUSE…

You breathe in deep,

And snuggle in,

You’re free to dream at last.

Nothing needs to be figured out,

Those thoughts can easily pass. 

LONG PAUSE…

Feel your body melt,

And your eyes get heavy and calm.

Relax even further now,

Deep deep sleep is where you belong.

LONG PAUSE…

Goodnight, sweet one,

You’re safe right now,

The night holds you with care.

Your mind is clear,

And your body’s calm,

Your dreaming is your prayer.

LONG PAUSE…

Sweet Dreams, Beautiful.

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Speak your desires aloud,

And declare that they are yours. 

Your voice is gentle, yet stern.

The Earth, she feels,

The vibrations of your words.

The cosmos respond in turn.

PAUSE…

Imagine your life,

And the colors it could be,

If you practiced the power of belief.

If you stopped forcing,

Doubting and stressing,

Oh, imagine the relief!

PAUSE…

So rest deeply tonight,

And declare what you want,

The universe hears your cries.

It may not appear,

In the exact way you thought,

But it still is bound to arise. 

So come inside to yourself,

Let each breath bring you back,

To the stillness that exists right here.

This space that calms the soul,

And eases your mind,

And makes everything clear.

PAUSE…

There’s nothing to figure out,

There’s nothing to do,

You are one with the night.

All the thoughts,

Are fading away,

Everything feels just right.

LONG PAUSE…

It’s here in this silence,

That you can see clear,

The way the universe moves. 

That when you declare,

The desires of your heart,

The energy shifts and approves.

PAUSE…

This doesn’t quite mean,

That immediately you’ll see,

The picture you have in your mind.

Hold your plans loosely,

With an open palm,

Surrender to the larger design.

LONG PAUSE…

Rest now, 

Sweet one,

Release your hold of the day.

Let go, fully now,

Trust,

And let the universe play.

PAUSE…

Sweet Dreams, Beautiful.

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Settle yourself,

Finding a comfortable position

that lets you relax.

LONG PAUSE

Turn your focus inward,

Noticing your breath,

And letting each healing breath,

Touch any pain or tension

lingering in you.

LONG PAUSE

Continue breathing in relaxation,

And, if any stray thought

crosses your mind,

just visualize it floating away

for now.

LONG PAUSE

Now, imagine, if you can,

sitting by crystal blue river

on a cool spring day.

PAUSE

The sun is glowing brightly.

The sky is sapphire blue.

And the trees are coming alive

with tiny, colorful buds.

PAUSE

The air is a mixture of

the sun’s warmth

and the cool crispness

in the breeze.

It feels lovely

lapping against your cheeks.

PAUSE

Pause in this beauty,

and take it in

through your senses.

PAUSE

And now, imagine, if you can,

an area of bubbles popping

in the center of the river.

The bubbles fascinate you,

as they grow bigger and bigger.

PAUSE

After a moment,

the bubbles seem to

come together,

as if forming a shape.

PAUSE

And, as you watch,

a beautiful woman,

rises from the bubbles,

into the air before you.

PAUSE

She is robed in white buffalo,

with onyx hair gently cascading

around her.

An silvery ethereal glow shimmers

around her.

PAUSE

The maiden draws closer to you.

She nods.

Instinctively, you nod, too.

“I am the Spirit of the Water,” she says.

PAUSE

Then, the maiden

Invites you to the water’s edge.

You follow and

kneel on the bank,

and at her encouraging,

gently make a whirlpool

with your hand.

“The water is alive,” she says to you.

“Feel the life of the water.”

PAUSE

A tiny pulse charges through your hand,

As you continue making whirlpools.

Feelings of life and renewal

surge through you.

The water is alive.

PAUSE

Then, the woman

drifts back to the center of the river.

She looks to the sky

and raises her hands.

A soft drum beats in the background.

PAUSE

After a moment,

A flock of birds arrives

and drinks the waters 

of the river.

They squawk and chirp,

filled with life and energy.

PAUSE

Then a moose trots

to the edge of the river,

The tip of his nose nuzzling

the life-giving water

while his tongue partakes.

PAUSE

Moments later,

The maiden raises her arms again.

Within seconds,

hundreds of colorful wildflowers

bloom around the bank.

Pink, yellow, blue, white flowers

dot the landscape

and send a pleasing, sweet aroma

into the air.

PAUSE

A gurgling noise

catches your attention.

Gazing into the waters,

you see dozens of fish

gnawing on river grass

and burbling.

One jumps and wriggles in the air.

PAUSE

Then, the maiden draws close to you.

She reaches into the river,

cupping her hands,

and offering you a drink.

You accept and drink in the water.

PAUSE

As you drink,

The life of the water,

pulses through you,

bestowing energy and power

upon you.

PAUSE

The maiden nods to you,

and returns to the center of the river,

where a swell of bubbles

brings her home to her water.

PAUSE

And, while you may not see her anymore,

you feel her spirit, 

The water’s spirit,

bubbling in you.

And you feel

the beautiful wildflowers

opening with life.

And the birds singing

with joy.

And the animals

rejuvenating,

All from the life of the water.

The water is alive in you.

NAMASTE, BEAUTIFUL

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When the day is done,

And your head is full,

There’s so much pressure inside. 

Bring yourself here,

To the comfort of your bed,

Breathe in far and wide. 

PAUSE…

The pressure you feel,

Is all of the tasks, 

The plans and so much to sort. 

Your brain spins in mud,

Trying to do more, 

Needing one final report. 

PAUSE…

So breathe in real deep,

And slow yourself down,

I promise the pressure will ease.

But first you must let,

All of it go,

Your need to control every piece. 

Let your jaw release,

Let your eyes get heavy,

Let your entire face just melt.

Lower your shoulders,

And open your chest,

Let go of all you’ve felt. 

PAUSE…

Breathe and relax,

Calm down real slow. 

Breathe and release,

And let yourself go.

LONG PAUSE…

Imagine your mind,

So full and so fast,

It all feels so heavy and raw. 

Imagine your breath,

Grabbing what’s there,

And carrying it out till it’s gone. 

PAUSE…

Over and over again,

You gather them up,

All of those thoughts and those plans. 

And each time you breathe,

They all get released,

Dissolving into tiny little grams. 

PAUSE…

Breathe and relax,

Calm down real slow. 

Breathe and release,

And let yourself go.

LONG PAUSE…

Each moment you sink,

Further into calm,

It’s time to decompress. 

The less pressure you feel,

The more space inside,

You release all of the stress. 

PAUSE…

Your body is soft,

Your mind is so clear,

Your breathing is slow and deep. 

You’re light and relaxed,

The pressure is gone,

It’s time to drift off to sleep. 

Namaste, Beautiful

 💗💗💗

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Breathe…

And bring yourself inside. 

Breathe…

Naturally, fully.

LONG PAUSE…

Feel the waves of relaxation soften you,

From your head,

Down to your shoulders, 

Your chest, 

Trickling down your back,

Your legs,

And through your feet. 

PAUSE…

Breathe and relax,

Breathe and release. 

See if you can feel them,

The spaces of softness inside. 

The tender surfaces that move and mold,

As your fingers graze upon them. 

LONG PAUSE…

Some are bruises, 

Here because of the blunt force of trauma or pain.

PAUSE…

Allow yourself to touch them with a healing hand for a little bit,

Feeling the warmth cover them,

Relieve them,

And comfort them. 

LONG PAUSE…

Some of your spaces of softness,

Are not hiding or wounded, 

But simply parts of you that take backstage to the harder, 

More forceful qualities that are often required to navigate the world. 

PAUSE…

Kindness and tenderness,

Forgiveness and vulnerability.

Love and compassion. 

PAUSE…

The part of you that rescues the bug from a shallow pool of water. 

The part who sheds tears watching a movie. 

The part of who hugs your child close when they’re hurting.

The part who craves your lover’s beautiful embrace. 

PAUSE…

Breathe into these spaces now,

Remembering, 

Feeling,

And giving life to them all. 

LONG PAUSE…

If your mind starts to wander, 

Come back to the rhythm of your breathing, 

And lean deeper into your softness. 

LONG PAUSE…

If emotions begin to rise, 

Allow yourself to feel them all, 

Riding their waves, 

Feeling the water,

And knowing the swells will calm. 

LONG PAUSE…

Imagine a blanket slowly wrapping around you. 

Thick and warm and soft. 

Feel it cover you,

And remind you that you are whole. 

Namaste, Beautiful

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Relax into the quiet,

Set the day aside.

Close your eyes and focus on you,

On the rest you truly need.

PAUSE…

Imagine a healthy, perfect leaf,

Floating on the breeze.

Any type, any shape, any size will do,

Its beauty yours to define.

PAUSE…

Perhaps it’s a lovely maple leaf,

Its shape reminiscent of a star.

Or a gorgeous oak leaf, wide and graceful,

With curves like river bends. 

PAUSE…

Perhaps your leaf is young and tender,

Green and vibrant, silky to the touch.

Or maybe you’re seeing a vivid fall leaf,

A flash of dazzling color. 

PAUSE…

Think about where your leaf has been,

The sights it may have seen.

Imagine the view of life from the air,

The feel of gliding on the wind.

PAUSE…

Your leaf may be one of many,

Part of a soaring team.

Or it may be drifting on its own,

Happy to follow the breeze’s whim.

PAUSE…

Your leaf is like no other,

Even though it resembles the rest.

If you look closely at its edges and arcs,

You see its special quirks.

Use your breath to sink deeper into peace, to feel as free as that leaf.

Imagine yourself with no restrictions or worries, the breeze your only guide.

LONG PAUSE…

Now that you have a leaf in mind,

Let your thoughts turn to its tree.

Even when floating on the wind,

It’s tied to where it began.

PAUSE…

Whether that tree is near or far,

The connection always remains.

The leaf is part of a family,

A history rising up from a common seed.

PAUSE…

From small beginnings, a vast tree grows,

Adding branches throughout the years.

The leaf is proof of the tree’s dedication,

Its determination to survive.

PAUSE…

No matter which branch it stems from,

The leaf is part of the whole.

It may not be sure where it's heading,

But it always knows where it belongs.

PAUSE…

Think about how you’re like that leaf,

Singular and yet one of many.

A beautiful, strong free spirit,

Carrying the potential of countless others.

PAUSE…

Or perhaps you’re still attached to your tree,

Fluttering softly on your branch.

Providing shade and oxygen,

To take care of all those below.

PAUSE…

It’s easy to feel like leaves are too small,

To do much on their own,

But when energies align for the greater good,

Each piece of the whole has meaning.

PAUSE…

So whether you’re off making your own way,

Or you’re sticking closer to the tree,

You’ll always be part of where you started,

Always tied to your true home.

As you inhale, try to feel your connections, the ties that make you who you are.

As you exhale, think of what your spirit adds, how your strength supports those bonds.

LONG PAUSE…

Let those thoughts add to your peace,

Let them fill you with confidence and grace.

Just like the tree you come from,

Your life has purpose and power.

PAUSE…

Long before you came into being,

Nature’s plan was set.

You are a part of that intention,

And when the time is right, you’ll act.

PAUSE…

For now, accept that you matter,

That your existence was by design.

Let the weight of that knowledge make your heart smile,

Let it make your spirits rise. 

PAUSE…

Each of us has a destiny,

A path we’re meant to follow.

But like the leaf set upon the wind,

Only our beginnings are pre-determined. 

PAUSE…

We’re given an origin story,

A history to which we’re tethered.

Then, either by choice or chance,

We’re free to plot our own course.

PAUSE…

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Settle in,

finding the perfect position–

The position that brings you 

the most comfort.

LONG PAUSE

And once you’re in that perfect position,

become aware of your body in bed.

Notice where your hands are,

and what parts of your back,

sink into the sheets.

LONG PAUSE

Feel your head,

in the plush embrace of your pillow,

and how deeply comfortable,

it feels now.

LONG PAUSE

Take a minute,

and just enjoy these feelings,

these feelings of complete comfort,

and total relaxation.

PAUSE

Now, imagine a road and a small car,

and the road is narrow and winding,

as it snakes its way,

into some beautiful rocky hills.

PAUSE

And as your driving,

you notice the steering wheel,

iIs not where it normally is: 

It’s on the other side.

PAUSE

And with that realization,

another comes:

You’re in the beautiful

Scottish highlands.

PAUSE

You roll down the window,

and breathe in,

cool, refreshing air,

noticing a blue sky,

with puffs of cloud,

sprinkled between the hills.

PAUSE

As the car drives on,

you pass some sheep grazing,

and you decide to stop.

PAUSE

The sheep welcome you,

as you come,

gently petting them,

running your fingers softly,

through their fleecy coats.

PAUSE

After a moment,

you hear a collective, “Bah,”

and somehow you understand:

They are grateful for your visit.

PAUSE

Back in the car,

you drive until you see 

a small village sprouting up

from the ground.

PAUSE

As you draw closer to the village,

a stone church catches your eye.

The church’s gray steeple cuts through the air,

towering over the village,

reverent, like in prayer.

PAUSE

You stop for just a moment

to see the inside of the church,

and are struck by the hundreds of candles

flickering under statues and paintings of saints. 

PAUSE

The air is tinged with incense,

and you realize the church 

was in service just before 

your arrival. 

PAUSE

You find a quiet spot on a pew,

and say a prayer for peace,

breathing in the calm and beauty

of the little church.

Then you return to the car to explore some more.

PAUSE

As you approach the outskirts of the village,

a small tavern on a rocky hill

catches your eye,

and you stop to warm up.

PAUSE

Once you arrive,

the distinctive sound of bagpipes playing

hums in your ear–

with notes thick like honey.

PAUSE

Inside the little pub,

men and women sip pints

in hand-crafted pewter mugs

and laugh.

Their cheeks are rosy

from the cold air.

PAUSE

You order a drink and

find a seat at a long wooden table

where older men talk and talk,

completely unaware of the bagpipes playing.

PAUSE

A woman with flowing red hair

approaches you with a steaming bowl of soup

teeming with fish, onions and potatoes.

PAUSE

The soup is warm and cozy,

and you can feel it’s soothing heat

moving from your mouth to your stomach,

and it feels wonderful.

PAUSE

As you enjoy the last drop 

of the warm elixir,

you thank the woman who kindly served you,

and bid her farewell.

There is one more place to see.

PAUSE

You drive away from the pub

into the countryside

until a magnificent medieval castle

springs from the landscape.

PAUSE

You stop and go in.

The castle is cool, like a cave,

and you pull your sweater 

around you.

PAUSE

Throughout the castle are armors

from ancestral knights,

antique paintings,

and chairs of wood or iron.

PAUSE

You find a room with fireplace

and sit next to the burning flame.

The warmth is welcome.

PAUSE

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