Hope that helped you, have a wonderful day. -Cass

Practices to relax, ease into sleep, recharge & refresh.

Nothing can change you life like harnessing the power of deep relaxation and sleep.  There is a direct relationship between the quality of your rest, your sleep at night, and the quality of your waking life.  So welcome, this is the place to prioritize relaxation and sleep, and recharge your body and mind.

Cassandra leads people through simple, yet effective guided meditations to calm the mind, relax the body, release stress, drift into deep sleep and rest in the present moment.  These techniques can then be used any time, any where, to generate more ease and energy throughout your day. 

If you have feedback or want a meditation on something specific, email cassandra@cassandracarlopio.com. I would love to hear from you.

Recharge Nap

Breath Sensing

Stress Release

Mini Rest

Ease into Deep Sleep

Activate Calm

Bed Time Prep

Breathing Out Tension

Settle Thoughts

Self Forgiveness Meditation

Loving Kindness

Relax Your Eyes, Relax Your Body

Morning Wake Up Breath

Pre-Sleep Meditation

Rib Cage Breath Sensing

I Am Enough

Rest in Your Happy Place

Get Grounded

Activate Relaxation

Cleanse Off the Day

Sense Yourself Floating

Rest into Sleep

Third Eye Meditation

Sink into Sleep

Resourcing Calm

Unwind Tension

Working with Pain

Flashlight of Attention

Breath as a Wave

Sense Your Aliveness

Sensing the Hands

Affirmation: Healthy & Healed

Mindfulness: Leaves on a Stream

Awareness of Breath in Nostrils

The Practice of Not Doing

Morning Priming for Gratitude

Reconnect with Self

Sky & the Weather

Tree Meditation

Defusing Negative Thoughts

Morning Intentions

Thoughts as Traffic

Breath Sensing "Inhale & Exhale"

Let Go with the Exhale

Navel Breathing

Internal Spaciousness

Curiosity of Breath

Alternate Nostril Breathing

Float into Sleep

Favorite Place / Sleep

Awareness of Air / Sense of Touch

Earth and Sky

You Are Not Your Thoughts

Body Sink into Sleep

Melt the Day Away

Rest in Golden Light

All Is Well

Breathe in Calm

Body Scan

I Am Here Now

I Am at Ease

Head Sensing

Gentle Attention

Healing Meditation

Healing Perfectionism

Get Focused

Exhale

Gratitude for Breath

Zoom Out

Space Between Thoughts

Inner Sanctuary

Color Breathing

Emotions Meditation

Ocean Sound for Sleep

Senses: Doorways to the Present Moment

Temperature: Exploring Warmth & Coolness

Welcome What Is

Circular Breathing Part 1

Circular Breathing Part 2

Shifting Perceptions About Sleep

Body Breath Sensing

Law of Awareness

Settle Racing Thoughts

Three Part Breath

Balls of Light Meditation

Comfort the Nervous System

Creativity Meditation

Morning Visualization

Intentions for the Day

Get Present

Radiance Sutras

Improve Mood

Shifting Perception About Mood

Gratitude for the Senses

Breathe into Back

Get Present & Be Here Now

Counting Breaths

Preparing for the Holidays

Inner Retreat

Wise Self Visualization

Body Scan - Feet Up

Body Scan Head Down

Float Off to Sleep

Drift Off to Sleep

Preparing for Bedtime

Unwinding Tension from Body

Breathe into Sleep

Melt into Sleep

Acceptance of Breath

Soften

Handle Stress

Brain Break 1

Brain Break 2

Brain Break 3

Smile Meditation

All Is Well Right Now

Alternate Side Breathing

Breath as It Is

Pause at Top of Inhale

Rhythm of the Breath

Inner World

Extend Pauses Between Breaths

Focus on Feet

Exhale to Soften

5, 4, 3, 2, 1

Support of the Ground

Inhale Calm & Wellbeing

Mindful Eating: Before Meal Activate the Senses

Mindful Eating: Am I Hungry?

Mindful Eating: Breathe to Slow Down First

Mindful Eating: Check in with the Body

Mindful Eating: Gratitude for Food

Sense of Sight

Sense of Hearing Sounds

Sense of Touch

Shavasana - Post Workout Meditation

Return to Natural State of Rest

Inner Refuge: Warmth

Inner Refuge: Breath

Inner Refuge: Sphere

Melt Away Stress

Settle into Sleep

Drop Your Weight

Meditation for a Peaceful Year

Begin Again

Settle Breath

Eyes Smiling

Lips Smiling

Alternate Nostril Breathing for Energy

Meditation to Work with Anger

Beginner Belly Breath Sensing

Breathe for More Energy

Sense the Eyes at Ease

Return to Health & Wholeness

Snow Globe Meditation

Sensing Space

Extra Sip of Air Breath

Mountain Meditation

What Might This Need?

Sleep Deeply Tonight

Cass Carlopio

Sleep Expert, Psychologist & Meditation guide

I learned that I am really competitive in everything. I need to let go. I learned today I argue a lot! I need to let go.

Competition 

I felt calm relaxed and safe. I felt I could use this mindfulness more often.

Bubble

I enjoyed this meditation. My bubble changed regularly but was safe and peaceful. I will journey here again

Bubbles 

I felt really calm and relaxed. I didn’t feel the pressure to feel relaxed. I learned that I might need this kind of help. 

Effective

I felt very calm and relaxed. I enjoy the guided meditation￼

14 February 2021

It's so easy to get caught up in thoughts, anxiety and stress.  These Inner Refuge guided meditations invite the listener to imagine or sense a sphere or bubble, so help connect to an inner refuge.