This gentle guided meditation combines the wisdom of Kabbalah, the flow of divine light through the Sefirot, and the calming rhythm of breath awareness to help you transition peacefully from wakefulness into sleep.

Inspired by the sacred process of light flowing from Keter down through each sphere of the Tree of Life, this practice lovingly “says goodnight” to every energy center within you. By expressing gratitude, inviting stillness, and allowing each part of your being to rest, you will enter a state of relaxation, healing, and deep rejuvenation.

This is an 8-hour sleep meditation: after the guided portion ends, it flows into over 7 hours of gentle, calming music so you can stay relaxed and supported throughout the night.

Perfect for your night routine, sleep meditation, or relaxation practice, this session brings together Kabbalistic wisdom, mindfulness, breathwork, and guided visualization to support your peaceful rest, spiritual grounding, and nourishing dreams.

Discover how ancient traditions can calm modern minds, and let this meditation guide you into a restful night’s sleep filled with renewal, balance, and divine light.

This guided meditation for self-compassion and emotional healing is designed to help you soften inner criticism, release shame, and create a calmer relationship with the parts of you that feel stuck in addictive patterns, self-sabotage, anxiety, or harsh self-judgment. Using gentle breath awareness and embodied grounding, you’ll practice holding space with warmth and kindness so you can feel more peace, acceptance, regulation, and inner safety.

Before the meditation begins, there’s a short reflection on why judgment and inner criticism often lead to shutdown or defensiveness — and how an alternative approach rooted in compassion, witnessing, and trust can support real change. Then we move into a calming practice that invites you to place a hand on the heart and belly, connect to the breath, and meet one inner “part” with steady presence until it feels fully seen, heard, and understood.

If you’re enjoying these sessions, please like, comment, and subscribe — it helps this channel continue creating calm space for you.

Show Notes / Credits

With gratitude — this meditation was inspired by:

• Dr Mark Wolynn (@MarkWolynn)

• Dr Simcha Shapiro

Therapeutic frameworks referenced:

• IFS (Internal Family Systems)

• Somatic Therapy

More Guided Meditations

Follow for more guided meditation, mindfulness, self-healing, stress relief, anxiety relief, sleep meditation, trauma-informed meditation, and self-compassion practices.

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Join Chana Mason for a Torah-rooted breathwork practice that reconnects you to neshima (breath) and neshama (soul). After a short teaching, you’ll lie down and move into a gentle, conscious, connected breathing sequence—pairing a full-body relaxation with a visualization of the Divine Name (Yud-Hei-Vav-Hei) “surrounding and filling” the body. This guided journey invites safety, nervous-system calm, and a felt sense of Hashem’s love, ending with quiet integration and a blessing from Jerusalem.

Skip to the meditation: 07:00

Suggested posture: Listen to the lesson seated; lie down for the practice (thin pillow if needed).

What you’ll experience

• A concise teaching on “the breath of life” in Torah

• Body scan and audible sighs to release shoulder, jaw, and diaphragm tension

• Conscious connected breathing (nose → mouth phases) with clear cues

• Yud-Hei-Vav-Hei visualization mapped to head, shoulders/arms, spine, and hips/legs

• Heart-opening affirmations: receiving love on the inhale, blessing the world on the exhale

• Quiet music for integration and a gentle return to waking awareness