231 | The Microdose Meditation That Helps You Sleep—and Feel Whole Again

Show Notes: Struggling to fall asleep even though your body is desperate for rest?

In this episode of Whole Again, Michael guides you through a calming, body-centered meditation designed specifically to help trauma survivors fall asleep more easily and rest more deeply—because recovery doesn’t happen without real rest.

Takeaways:

• Let go of the day’s tension with a gentle breath-led body scan
• Discover a visualization technique that calms the nervous system fast
• Fall asleep without effort and wake up feeling more grounded and whole

Take a deep breath in and soften into stillness, invite deep rest, and give your body the recovery it deserves tonight.

Transcript:

 Hey there, it’s Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience through the wisdom of.

I have a microdose meditation for you to help you fall asleep and get the rest you need to fully recover so you can feel whole again. When you feel ready, snuggle into bed. Comfortable. Allow your knees to soften.

And let the weight of your body sink into your mattress. There’s no need to do anything right now. You can simply be a. Of course you can close your eyes

and begin to notice your face if there’s any leftover energy from the day. You can invite your forehead to relax, perhaps bring some openness to the area around your jaw and neck,

and begin to notice the breath

as you’re breathing in. Notice that you’re breathing in.

And as you’re breathing out, notice that you’re breathing out.

And if you can press your tongue gently to the roof of your mouth

and now let it go, allow it to release. Feel the space open up in your jaw, in your mouth,

and simply breathe in whichever way feels best for you.

Now imagine yourself floating just a few inches or feet above your bed

as if you’re gently observing. Your body from above.

There’s nothing to do. There’s nothing to rush to. You’re simply here.

Notice each gentle rise and release with each breath in. And each breath out,

notice your diaphragm expanding. With each breath in and contracting with each breath out,

notice the calm,

the easy rhythm of life moving through you.

Now begin to slowly return from that floating view. You come back into the body.

Feel the contact you’re making between you and the mattress. Notice any sounds that might be around you. And simply let them come and go, like waves or little ripples

further inviting the body to soften and relax

as you prepare to drift off to sleep.

When you’re ready, you can open your eyes or simply stay right here and drift off into a healing sleep. Sweet dreams. I hope you have a gentle rest. And tomorrow we’ll create more beautiful ripples together.

And if you would like to discover additional micro doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here every Monday, Wednesday, and Friday. It’s seven 11 Eastern. Again, thanks for being here. I appreciate you.