YT YouTube2Text

YouTube2Text → Transcripts → Луиза Хей: РАЗГОВОР С СОБОЙ ПЕРЕД СНОМ 🌙 Включай и спи | Отпусти этот день.

Луиза Хей: РАЗГОВОР С СОБОЙ ПЕРЕД СНОМ 🌙 Включай и спи | Отпусти этот день. — Transcript

by Почему Мы · 3,940 words · 574 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00Louise Hay. A conversation with
0:02yourself before sleep. Let go of this
0:04day and allow yourself to rest. If you
0:06are comfortable lying down, lie down.
0:09Get settled in a way that feels
0:11comfortable to you. You can lie on your
0:14back, on your side, or choose any
0:15position where your body feels calm and
0:18at ease. If you are already lying down,
0:21just stay in that position. There is no
0:23need to take any special pose. The only
0:26thing that matters now is that you are
0:28comfortable. You can cover yourself
0:32with a blanket, rest your head on the
0:34pillow, and let your body gradually
0:36relax. And if you aren't listening to
0:39this in bed, just sit comfortably and
0:42allow yourself to slow down a little.
0:44Don't rush anywhere. This evening is
0:47just for you. There is no need to think
0:50about what will happen tomorrow. There
0:53is no need to remember everything left
0:55undone. There is no need to check your
0:58messages. There is no need to return to
1:01a conversation that happened several
1:03hours ago. There is no need to look for
1:06solutions. Today has already been lived
1:09, and now you can simply stop. Take a
1:12slow breath in through your nose. Take
1:15your time and exhale gently. One more
1:19calm breath in and a long, easy exhale.
1:24With every exhale, allow your body to
1:26become a little calmer. Relax your
1:31shoulders, let them drop down. Relax
1:36your arms, feel how they lie freely.
1:40Relax your legs. Allow them to become
1:43heavy and calm. Relax your stomach.
1:47There is no need to hold onto anything.
1:50Relax your face, your forehead, eyes,
1:54cheeks, and jaw. Let everything become
1:58softer. You don't need to rush anywhere
2:01anymore. There is nothing you need to
2:04decide right now. All tasks can wait
2:07until tomorrow. And for now, there is
2:09only this moment. You can just lie
2:12there, breathe, and rest. Sometimes, it
2:18is at night that it becomes especially
2:20quiet. During the day, we are
2:23surrounded by tasks, people, messages,
2:25and work. Responsibilities. We wake up
2:30and immediately start doing something.
2:33We need to get up, get ready, make
2:37breakfast, answer someone, finish work,
2:41help someone, and be on time somewhere.
2:47We live in constant motion and often
2:50don't even notice how tired we are
2:53until evening finally arrives. The
2:58house becomes quieter, the phone stops
3:00ringing, people go home, tasks
3:03gradually end, and you are left alone
3:05with yourself. And that is when
3:08thoughts sometimes become louder. You
3:11remember a conversation, someone’s
3:14expression. A failure, a mistake, what
3:17you didn't get done, what you wanted to
3:20say but didn't, or what you said and
3:22now regret. And a new conversation
3:26begins inside. Why did I act like that?
3:29Why did I say that? I should have done
3:32it differently. Why couldn't I handle
3:34it again? Why does it seem easier for
3:37others? And what will happen tomorrow?
3:40And sometimes, the strictest person in
3:42our life is ourselves. We can forgive
3:46another person's mistake. We can tell a
3:49friend: "It's okay, everyone makes
3:51mistakes." We can support a loved one.
3:54You did everything you could. But when
3:57it comes to ourselves, for some reason,
4:00we become much stricter. We demand
4:03perfection from ourselves. We demand to
4:06always be strong, always calm, always
4:09beautiful, always successful, always
4:13patient, always confident, and always
4:16get everything done. If it doesn't work
4:20out, we start blaming ourselves, but
4:23imagine for a moment someone you love.
4:27Imagine that this person came to you in
4:29the evening after a hard day. They are
4:32tired. Something didn't work out, or
4:35someone hurt their feelings. They made
4:37a mistake. They are upset. What would
4:40you say to them? You probably wouldn't
4:42say: "You're a terrible person, you
4:44ruined everything again.""You aren't
4:47good enough.""Why can't you be better?"
4:52Most likely, you would say: "It's okay,
4:54you're tired, you tried your best.""
4:57Tomorrow is a new day.""Get some rest,
5:00I'm here for you." And today, try
5:02saying these words to yourself, not to
5:05anyone else, but to yourself. Louise
5:09Hay spoke a lot about self-love and how
5:11important it is to change your inner
5:13dialogue. In her approach, the
5:16relationship a person has with
5:18themselves is of huge importance. She
5:21suggested looking at yourself not
5:23through constant criticism, but through
5:26acceptance, care, and kindness. And
5:30today we can simply try this way of
5:32talking to ourselves. You don't need to
5:35blindly believe every phrase. You don't
5:38need to force yourself to feel
5:39something that isn't there right now.
5:42Just try to speak to yourself a little
5:44more gently, because you live with
5:46yourself every single day. From morning
5:49until night, you cannot escape your own
5:52thoughts. And that is why the
5:54atmosphere inside you really does
5:56matter. If you are constantly hearing:
6:01"I'm not good enough, I can't do
6:03anything, nothing will work out for me,
6:06there's something wrong with me," then
6:08even a regular day can feel heavier.
6:13But if a different voice gradually
6:15emerges: "I am learning, I have the
6:17right to make mistakes.""I can try
6:20again.""I am allowed to rest.""I
6:25deserve to be treated well," then there
6:27becomes a little more space inside, a
6:30little more air, and a little more
6:32peace. And sometimes, that is exactly
6:35what we are missing. Not a new plan,
6:38not new advice, not a new goal, but
6:41permission to just be yourself. Perhaps
6:47you didn't finish everything today, and
6:50that is okay. How many times do we go
6:54to sleep feeling that the day wasn't
6:56productive enough? We look at our to-do
6:59list and see only what is left to be
7:01done. We rarely look at what we have
7:04already achieved. You may have cooked a
7:08meal, replied to a message, worked,
7:11cared for someone, cleaned, solved a
7:13problem, endured a difficult
7:15conversation, smiled even when it was
7:18hard, and kept going through the day,
7:20even when you wanted to give it all up.
7:24And all of this matters, too. Do not
7:27measure the value of your day only by
7:29the number of tasks completed. You are
7:32not a to-do list, you are not your
7:35productivity, you are not the amount of
7:38money you earn, you are not the number
7:40of compliments you get, you are not
7:43another person's opinion. Your worth
7:46does not disappear on a day when you
7:48didn't manage to do anything. And it
7:51doesn't become greater just because
7:53today you did ten things instead of
7:54five. You remain yourself, and you are
7:59still allowed to rest. If someone said
8:02something unpleasant to you today, let
8:04those words gradually fade away. Other
8:08people's words are not always the truth
8:09. Sometimes people speak from their own
8:15pain, from irritation, from fatigue,
8:18from their own fears. Sometimes they
8:21simply don't know how to speak with
8:23care. And you don't have to carry every
8:25word someone else says with you. You
8:28can hear it, understand it, and let it
8:31go. Tell yourself: "I am not obliged to
8:34accept everything that is said about me
8:36. I can decide for myself who to be. I
8:40know myself better than any random
8:42opinion of another person." Take a
8:45breath in and out. Feel how it becomes
8:49easier. And now recall some mistake
8:53that you made today. No need to find
8:57the biggest one, just one. Maybe you
9:01said something you shouldn't have,
9:03maybe you put off an important task,
9:05maybe you snapped, maybe you made the
9:07wrong choice, maybe you got scared,
9:09maybe you couldn't say no. Look at this
9:14situation calmly, without punishment,
9:17without blame. Just as one moment in
9:21your life, you can say: "Yes, this
9:23happened." I could have acted
9:26differently, but now I know a little
9:29more. I can make a different choice
9:32next time. I forgive myself. Forgiving
9:36yourself does not mean that the mistake
9:39becomes right. It means you stop
9:41endlessly punishing yourself for it.
9:45You have already understood, you have
9:47already felt, you have already gained
9:49your experience. Now you can move on.
9:54Many people have a habit of taking
9:56today with them into tomorrow. They go
9:59to sleep with today's problems, wake up
10:02with them, and tomorrow new ones are
10:05added. And gradually a person feels as
10:08if they are carrying a huge backpack.
10:11But not every burden needs to be
10:13carried through your whole life. Some
10:16things can be left right where they
10:18happened. Today's argument can stay in
10:23today. Today's mistake can stay in
10:27today. Today's anxiety can stay in
10:32today. This doesn't mean you will
10:35forget everything by tomorrow. It means
10:39that tonight you don't have to keep
10:41trying to solve what cannot be solved
10:43right now. Tell yourself: "I have
10:46already done everything I could today."
10:49The rest can wait. I don't have to
10:53solve everything at night. Tomorrow I
10:55will have time to think. And for now, I
10:59am allowed to rest. Imagine that today
11:03lies before you like a book. It has
11:06many pages. Some were pleasant, some
11:10were difficult. At times you smiled, at
11:14times you were angry, worried, or very
11:17strong. And at times you felt
11:20completely powerless. But the book is
11:24closing. You turn the last page and put
11:27it on the shelf. You don't destroy it
11:31or deny it; you just close it because
11:35this day is over. You can return to it
11:39tomorrow if it is truly necessary. But
11:43tonight, the book is closed. You can
11:46rest. Now imagine your morning. There
11:50is no need to plan it in detail. Just
11:53imagine a soft light. A calm awakening.
11:59A new morning. You open your eyes, and
12:02you once again have the chance to
12:04choose what today will be like. Not
12:08perfect, not without problems, just new
12:10. Because each new day does not have to
12:13repeat the previous one. You might meet
12:19someone who will give you a smile, hear
12:22pleasant words, receive good news, or
12:25take a small step toward what you have
12:28long wanted. You might just feel a
12:32little lighter. We don't know what
12:35tomorrow will bring, and that is
12:37exactly why we shouldn't live through
12:39its anxiety in advance. Tomorrow has
12:41not come yet. Today there is night, and
12:45right now your only task is to rest.
12:48Take a slow breath in and a calm breath
12:50out. Say to yourself: "I am letting go
12:54of today." And we breathe in and out. I
12:58am letting go of what I cannot change.
13:02I allow myself to rest. Inhale and
13:06exhale. I accept myself. I treat myself
13:12with kindness. Inhale and exhale. I
13:18trust life as much as I can today. Let
13:22these words require no effort from you.
13:25Just listen. If a phrase doesn't suit
13:30you, skip it, and keep the one that
13:32resonates with you close by. I am
13:36worthy of love. I don't need to earn
13:40love. I have the right to be myself. I
13:43can make mistakes and continue to love
13:46myself. I allow myself to rest. My body
13:51deserves care. My heart deserves peace.
13:56I am allowed to speak about my feelings
13:58. I am allowed to say no. I am allowed
14:03to choose myself. I am allowed to start
14:06over. I am allowed not to know all the
14:10answers. I am allowed to move at my own
14:13pace. I don't have to compare myself to
14:17others. My life has its own path. I am
14:22learning to accept myself. I am
14:25becoming kinder to myself. I am letting
14:29go of unnecessary tension. I choose
14:33calm. I allow today to end. Tomorrow
14:39will be a new day, with new
14:41possibilities and new moments. And for
14:46now, I am allowed to rest. Now feel
14:49your body again. There is no need to
14:53change anything. Just feel the weight
14:56of your head on the pillow, the weight
14:58of your arms, your legs, the warmth of
15:00the blanket, the air around you, the
15:03sounds of the room. Perhaps you hear
15:06something outside the window? Perhaps
15:09some appliance is humming quietly
15:11somewhere. Maybe a pet is sleeping
15:14nearby, or perhaps it is completely
15:17silent all around. You don't need to
15:20create perfect conditions. Let this
15:23night be exactly as it is. You don't
15:27have to make it perfect. You are simply
15:31here, resting. If thoughts appear again
15:35, let them appear. Do not fight them. A
15:39thought is just a thought. It can come
15:42and it can go. Imagine that every
15:47thought is a small cloud. It appears in
15:50the sky. You notice it and let it move
15:53on. You don't need to hop on every
15:57cloud and fly away with it. You can
16:00just observe. I am thinking about
16:02tomorrow. That's okay, let it go. I am
16:06remembering a conversation; that's okay
16:08, let it go. I am worrying; that's okay
16:11, let it go. You are not obligated to
16:14resolve every thought. Sometimes the
16:16best answer is rest. And now imagine a
16:19place where you feel at peace. It could
16:22be a real house or room, or a seashore,
16:25perhaps a forest or a garden, maybe
16:28mountains, or an entirely imaginary
16:31place. Imagine soft light, warm air,
16:35tranquility. No demands. No one wants
16:39anything from you. You don't need to go
16:42anywhere. There is nothing to prove.
16:46You are simply here, breathing. Take a
16:50slow breath in, a soft exhale. Another
16:55breath in and a long exhale. Let your
16:58body grow heavier, let your thoughts
17:00grow quieter, let your breathing become
17:03natural. Sometimes it seems to us that
17:08to be happy, we must first change our
17:10whole life, find a different job,
17:13change our appearance, earn more, move
17:15away, find a relationship, fix the past
17:18, become more confident. But sometimes
17:22the first step is something much
17:24simpler. To stop telling yourself every
17:27evening: "Something is wrong with me."
17:29And start saying: "I am a person who is
17:32learning how to live." You don't have
17:35to know everything yet. You don't have
17:38to be where someone else is. Every
17:41person has their own path, their own
17:43circumstances, their own history, their
17:46own invisible struggles. That is why
17:49comparison is rarely fair. You see
17:51someone else's result, but you don't
17:53see their entire journey. You see a
17:55smile, but you don't know what that
17:57person has endured. You see success,
18:00but you don't know how many times they
18:02wanted to give up. And so tonight,
18:05return to yourself—not to others, but
18:07to yourself. Ask yourself: how do I
18:10feel, what do I need right now? And
18:13perhaps the answer will be very simple:
18:15I need sleep. Then give yourself that
18:18sleep. Without guilt, you can care for
18:21others and at the same time care for
18:23yourself. You can love people and still
18:27set boundaries. You can be kind and say
18:31no. You can help others and not forget
18:34about yourself. You can be strong and
18:37sometimes need support. You can smile
18:40while going through a difficult period.
18:44You can have many different feelings,
18:46and you don’t have to choose just one
18:48. You are a whole person, and
18:52everything you feel deserves attention.
18:55Not necessarily right now, not
18:57necessarily tonight. Some feelings can
19:00be met tomorrow. Today, you can just
19:03sleep. Perhaps there is someone you
19:06find it difficult to forgive. And you
19:09have returned to this story many times,
19:11imagining what you could have said,
19:12what should have been done, and how
19:14things could have been different. But
19:18sometimes we continue to argue with the
19:20past just because we want to change
19:22what has already happened. Yet the past
19:25does not require your presence every
19:27night. You can gradually let go. Not
19:32because the other person was right, not
19:34because what happened doesn't matter,
19:37but because you no longer want to carry
19:39this pain every day. You can say: "I am
19:42letting go of what I can no longer
19:45change. I choose not to go back there
19:47again and again. I allow myself to move
19:51on." And if you aren't ready to let go
19:54completely today, that’s okay. There
19:58is no need to force yourself. It is
20:00enough to say, I am ready to take the
20:02first small step. Sometimes that is
20:05enough. And now return to yourself, to
20:07the woman you were in the morning, to
20:10the woman who made it through this
20:13entire day. She may have been tired,
20:15may have made mistakes, may have been
20:18scared, may have been strong, may have
20:20cried, may have laughed. But she made
20:23it to this evening, and now she can
20:26rest. Say thank you to yourself. Thank
20:32you for keeping going. Thank you for
20:35trying. Thank you for not giving up.
20:38Thank you for everything you did today.
20:41Even for the small things, even for
20:43what seems insignificant. You were
20:45there for yourself all day long. Now
20:47you can give yourself some silence.
20:49Take a slow breath in and exhale softly
20:53. Feel your shoulders relaxing. Another
20:57breath in and a long exhale. Relax your
21:00arms, relax your legs, relax your
21:03stomach, relax your face. Let your jaw
21:07go soft. Let your eyes rest peacefully.
21:10You don’t need to see anything, you
21:13don’t need to control anything. You
21:15can just close your eyes and let the
21:18night continue without your
21:19participation. If you aren't falling
21:23asleep yet, that is normal. There is no
21:25need to force yourself to sleep. Sleep
21:28comes easier when we stop demanding
21:31that we fall asleep immediately. So
21:34just rest. Even if you still hear every
21:37word, even if thoughts keep coming,
21:40your body is already resting, you have
21:43already slowed down, and that is enough
21:46. Now imagine tomorrow. It is still
21:50empty. Nothing has happened in it yet,
21:52and that is wonderful. It holds no
21:56today's mistakes, no today's
21:58conversations, no today's fatigue.
22:01There is only possibility. A new day,
22:04new possibilities, new moments. You
22:08don't need to know what they will be
22:10like. Just allow yourself to believe
22:12that there could be something good
22:14among them. Say: "Tomorrow I will have
22:17a wonderful day." Once more: "Tomorrow
22:21I will have a wonderful day." And now,
22:25right now, I am allowed to rest. Take a
22:29slow breath in through your nose and
22:30breathe out softly. Another calm breath
22:35in and a long, light exhale. Let today
22:40remain in the past. Everything you
22:43didn't finish can wait. Everything that
22:45didn't go right today can be resolved
22:47later. If you need to apologize, you
22:51will be able to do so. If you need to
22:55make a decision, you will make it. If
22:59you need to start over, you will, but
23:01not right now. Right now it is night,
23:04right now it is rest, right now it is
23:06silence. You don't need to earn your
23:08rest. You don't need to finish
23:11everything first. You don't need to be
23:14perfect. You don't need to prove that
23:17you are worthy of love. You are already
23:20worthy simply because you exist. And
23:23let this thought stay with you today,
23:26not as a requirement, but as a quiet
23:28reminder. I am allowed to be myself, I
23:32am allowed to rest, I am allowed to
23:34make mistakes. I am allowed to start
23:37over, I am allowed to choose peace. Now
23:41do nothing, just listen to your breath
23:43in and your breath out. Take a deep
23:47breath in and a slow exhale. One more
23:51breath in. and a slow exhale. Each
23:55exhale clears a little space inside, it
23:59becomes quieter, calmer, softer. Let
24:03your hands rest, let your legs rest,
24:06let your eyes rest, let your heart rest
24:09. Today you did enough, even if it
24:13feels to you like you could have done
24:15more. You did enough. If something
24:19didn't go right today, let it stay in
24:22today. If someone upset you, let it go
24:26at least until morning. If you made a
24:29mistake, forgive yourself. You are not
24:32obligated to be perfect. You are just a
24:35human. And you deserve kindness even
24:40from yourself. Now you can stop
24:43thinking about anything. Just rest.
24:46Tomorrow will be a new day. new
24:48possibilities, new moments, and a new
24:51chance to start with a clean slate.
24:54Calmly, without rush, with love for
24:56yourself, with faith in the good. And
25:00right now you can stop, you can relax,
25:02you can simply be. The night is made
25:07for letting go of tension and
25:08reclaiming your silence. And when
25:11morning comes, you will open your eyes
25:14and begin a new day. Calmly, gently,
25:17without demanding the impossible of
25:20yourself. Take a gentle breath in and a
25:23long exhale. One more breath in and a
25:26slow exhale. Allow your body to rest.
25:30Allow your thoughts to become quieter.
25:33Let your heart become calmer. Let your
25:36breathing be natural. Let the blanket
25:39keep you warm. Let the pillow support
25:42your head. You don't need to go
25:44anywhere. You don't need to do anything
25:46. You can just lie there and sleep. And
25:50if any thoughts come back, tell them: "
25:53Not now, I will return to you tomorrow.
25:57Today, I am resting." And return to
25:59your breathing again. Take a deep
26:02breath in and a slow exhale. One more
26:05breath in and exhale. You are home, you
26:10are safe, you deserve peace. You
26:14deserve love, you deserve kindness, you
26:17deserve time for yourself. You deserve
26:21rest, you deserve a new morning. And
26:25tomorrow you will have a wonderful day.
26:28But tomorrow is tomorrow, and right now
26:32you can rest. No need to think about
26:35what the morning will be like. No need
26:38to rehearse tomorrow's conversations in
26:40advance. No need to solve future
26:43problems. Let tomorrow come on its own,
26:46and let tonight remain tonight. Take
26:51one more slow breath in and exhale
26:54gently. Feel the silence, feel the
26:57warmth, feel that you no longer need to
27:00do anything. You can let go of this day
27:05, let go of the tension, let go of
27:08expectations, let go of the need to be
27:11strong, let go of everything that can
27:14be let go of until morning, and just
27:17rest. If you are already starting to
27:21fall asleep, don't try to keep
27:23listening. There is no need. Let the
27:25voice just sound somewhere nearby, and
27:28you can gradually drift into sleep.
27:31Your eyes can get heavier, your
27:33breathing slower, your body calmer,
27:36your thoughts quieter, and there is
27:39less and less you need to understand,
27:42less and less you need to control. You
27:46can just sleep. One last calm breath in
27:49and a long, easy exhale. Another breath
27:53in and a soft exhale. Let everything
27:57that was too heavy today leave with
27:59this exhale. Let today quietly close
28:04the door behind it, while you remain
28:06here, in the warmth, in the silence, in
28:08safety. Tomorrow will be a new day, new
28:12opportunities, new moments. And right
28:16now, I am allowed to rest. Tomorrow, I
28:18will have a wonderful day. And right
28:21now, I am allowed to rest. Are you home
28:24? You are safe, you deserve peace. You
28:28deserve love. Close your eyes, relax.
28:32Breathe calmly. Don't solve anything,
28:35don't prove anything, don't fix
28:38anything. Just rest. Let sleep
28:41gradually come on its own. Let your
28:44body recover. Let your thoughts calm
28:46down. Let your heart grow lighter, and
28:51in the morning you will open your eyes.
28:54And before you will be a new day, a new
28:57chance, new opportunities, new moments,
29:00and perhaps something very good that
29:02you don't even expect yet. And for now,
29:06it is night, silence, peace, sleep. May
29:09your sleep be deep and peaceful. Let
29:13today quietly fade away, and with the
29:15morning may new strength, new
29:17opportunities, and new moments arrive.
29:21Good night.

About this transcript

This page contains the full transcript of Луиза Хей: РАЗГОВОР С СОБОЙ ПЕРЕД СНОМ 🌙 Включай и спи | Отпусти этот день. by Почему Мы, generated from the public captions YouTube serves with the video. The transcript has 3,940 words across 574 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to choose a caption track available on the video.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, caption language selection, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.