Happy Place Meditation- Relax and Fall Asleep Faster

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 5 March 2021

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this guided meditation, I walk you through visualizing your happy place, your safe place, your calming place so that you can relax and fall asleep. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional for $65/week. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_source=podcast&utm_medium=03042021 Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapynutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Transcript

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0:00.0	Hello everyone and welcome to therapy in a nutshell. I'm Emma McAdam, a licensed marriage and family
0:06.7	therapist, and this is the podcast where I condense mental health skills into bite-sized
0:12.4	nuggets of health.
0:29.6	Thank you. This is a simple guided meditation to help you sleep. It's called going to your happy place.
0:31.6	It can help you fall asleep faster, relax, and sleep more deeply.
0:45.2	Let's begin by simply breathing out, releasing all the air inside of you.
0:53.4	Breathe in slowly and deeply through your nose, down into your belly. Count to four gently in your head as you breathe in.
1:02.0	Now hold your breath for a count of four.
1:08.0	And now breathe out for a count of four, emptying out all the air inside of you.
1:13.6	Let's do that one more time.
1:19.6	Breathe out, releasing all the air inside of you.
1:25.6	Breathe in slowly and deeply through your nose. releasing all the air inside of you.
1:28.3	Breathe in slowly and deeply through your nose, down into your belly.
1:34.3	Count of four gently in your head on the inhale.
1:39.3	Hold your breath for a count of four.
1:43.3	And exhale for a count of four, exhale for a count of four emptying out all the air
1:52.0	continue to breathe slowly and peacefully as you allow the tension to start to leave your body.
2:06.6	Release the areas of tension, feeling your muscles relax and become more comfortable with each breath.
2:14.6	Allow your feet to soften and relax. And as you breathe out, let your legs soften and relax.
2:24.7	Feel how they sink gently into your bed. Allow your stomach to soften with each breath.
2:36.0	Tighten your hands into fists. T. Tighten your hands into fists and then soften your hands and arm muscles.
2:42.0	Let your chest and your shoulders breathe in deeply and then soften.
	...

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