Liberation In Mind

sleep + affirmations

Just click 'play' when you want to sleep

Sleep & Compassion Guided Meditation

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”   Dalai Lama

The aim

This is a combined session for compassion as well as helping you to drift into sleep.

The aim is that you drift into sleep whilst listening to this session.

The other aim of this guided meditation is to experience more compassion for yourself, and for the people around you, and to bring that into your everyday life.

Developing compassion for yourself, and others, can lead to a happier and more fulfilling life.

Listening to this guided meditation, when you want to go to sleep, is a convenient time, and a nice way, of absorbing some positive suggestions for compassion as you drift into sleep. Also, the last words or thoughts you have at night, before you go to sleep, can positively affect how you feel and go about your next day.

Compassion may seem like one of those abstract, higher value ideas, which would be nice to do, but difficult to really fit into our lives.

However if you want to be happy, and you want to try to help the people around you to be happy, being compassionate to yourself and others, can help a lot.

Also, practicing compassion can be a very practical way of moving forward in your life. Perhaps there is something you want to change, perhaps eating healthier, or losing weight, or letting go of a bad habit, or trying to achieve something.

When you are trying to do something like that, there will be times when things are a challenge, and don’t go to plan. It is at those times, when you feel like you have failed, or you feel bad or negative emotions like guilt or shame, usually accompanied by a lot of negative self-talk and self-criticism. It is at those times, when being compassionate to yourself, can make a real difference, and lead to a better outcome.

So rather than getting caught up in a downward spiral of negative self-talk and negative emotions, and using bad habits as a way of dealing with those unbearable feelings and thoughts. Perhaps, instead, at that very moment when you feel like you have failed, you could pause and be compassionate.

Being compassionate towards yourself, can reduce ‘going backwards’, plus you are more likely to see things as they truly are, and to learn, or change something, from what has happened, and get back on the path you want to be on.

By being compassionate towards yourself, you avoid those negative thoughts and emotions, so you don’t need to use any bad coping habits that you might have used. Being compassionate allows you to see things more clearly, so you can plan, and learn, and adjust, to what needs to be done, so you can move forward in your life.

So being compassionate, can be for the greater good, but it is also of huge value in your own personal life.

How to use

Just click play when you want to go to sleep.

In general, the more you use this guided meditation, the more benefit you will receive from it.

Which version to use

You can use this version, or there is a 10 minute version.

Use whichever version that fits best into your normal day.

I hope you enjoy using this sleep and compassion guided meditation, and that it works well for you.

Wishing you a deep and restful and compassionate sleep.

With good wishes,


Dr Paul Ogilvie
Dr Paul Ogilvie