White-Light Relaxation: Deep Breathing Meditation for Inner Calm, Balance, and Restorative Sleep

Welcome to Talk Time with Meredith McCarthy.
This guided meditation invites you into a deeply restorative state using mindful breathing, gentle eye-blink relaxation, a descending staircase visualisation, and a soothing white-light practice. It’s designed to calm the nervous system, soften physical tension, and reconnect you with a steady, peaceful centre.

Safety first: Please do not listen while driving, operating machinery, or doing anything that requires your full attention. Choose a quiet, comfortable space where you can sit or lie down undisturbed.

What you’ll experience

• Slow, mindful breathing to settle the body and quiet the mind
• A gentle eye-fixation and countdown to deepen relaxation
• A guided step-down visualisation into a safe, open, welcoming space
• White-light imagery to soothe and uplift mind, body, and spirit
• An expansive heart-centred practice of connection, love, and peace
• A calm return to full alertness, bringing clarity and ease into your day

How to use this meditation

• Listen with headphones if you can for a more immersive experience.
• Repeat daily (or nightly) to strengthen your relaxation response.
• If you drift off—that’s okay. Your subconscious mind absorbs what it needs.
• After the final count up, take your time before standing to avoid light-headedness.

Benefits you may notice

• Reduced stress and sympathetic arousal
• Easier sleep onset and deeper rest
• A felt sense of inner steadiness, self-compassion, and clarity
• Gentle release of muscle tension and mental overactivityChapters (update times after you upload)

00:00 Welcome & safety reminder
00:30 Settling the body & breath awareness
02:10 Allowing relaxation to deepen with each exhale
04:00 Eye-fixation & gentle blink countdown (10 → 1)
06:30 Stairway visualisation into a calm, open space (10 → 1)
09:10 White-light healing & heart-centred expansion
13:40 Integrating calm, clarity, and inner strength
15:30 Count up to wakefulness (1 → 3) & closing

Tip: After uploading, scrub to the points and replace the timestamps so chapters display properly.

About Meredith

I’m Meredith McCarthy, NZAPH Registered Clinical Hypnotherapist and founder of the New Zealand Academy of Clinical Hypnotherapy (NZACH). I’ve supported thousands of clients over 30+ years with practical, compassionate mind-body tools that help people calm, heal, and thrive.

• Website: www.meredithmccarthy.com
  
  
• NZACH: www.nzach.ac.nz
  
  
• Book an initial 90-minute session: https://www.meredithmccarthy.com/book-online
  
  

Important notes (NZ & ASA-aligned)

• This video offers general wellness support and is not a substitute for medical or mental-health care.
• If you have a diagnosed condition or concerns about symptoms, please consult a qualified health professional.
• Use responsibly: listen only in safe contexts where relaxation and drowsiness are appropriate.

If you found this helpful

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guided meditation, relaxation, white light meditation, deep breathing, mindfulness, hypnotherapy, New Zealand hypnotherapist, nervous system regulation, stress relief, sleep meditation, inner peace, calm mind, body scan, countdown relaxation, stairway visualisation, NZACH, Meredith McCarthy

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