Circle Of Protectors

A Visualisation Practice Enhancing Restful Sleep

This visualisation practice promoting restful sleep is inspired by an ancient teaching of the Tibetan shamanic Bön tradition. It was taught to me in the form below by my teacher Charlie Morley. Similar versions of this practice can be found in Christianity, Islam and other religions. For that reason, you can find this practice in different places and cultures around the world. This, I believe, reinforces its inherent power and effectiveness, even if this hasn’t yet been scientifically verified. But please try this practice and see for yourself.

This exercise is particularly helpful for anyone struggling with nightmares, night terrors or fear of falling asleep, and is one of the most popular practices for restful sleep in my own experience.

“Circle of Protectors” – inspirational poster

The original Bön teachings say that if you feel worried or anxious before going to sleep, you should transform your sleeping place into a sacred, protected space. You do this by imagining that you are surrounded by powerful protectors and enlightened beings who are lovingly watching over you – like a caring parent over their sleeping child, or like loyal and devoted guards of a king and queen.

If you do not feel connected to the culture and worldview from the Himalayas, you just freely imagine a protector who provides you with a feeling of love, security, loyalty and protection.

These imagined protectors can be living or dead, famous or unknown, real or fictional. There are no limits to your imagination – superheroes or gods, power animals, mystical warriors or religious symbols, ancestors, family members or pets, weapons, plants, crystals or stars – anything works as long as it feels right for you. Be creative and let your imagination run wild. 🙂

The Buddhist teachings say that the quality of mind with which we fall asleep will also characterise the night. So if we fall asleep with a feeling of protection and security, our sleep and dreams will be flavoured accordingly.

Even if you do not currently suffer nightmares, but would like to improve the quality of your sleep, this practice will help.

I invite you to listen to my guided audio meditation that I have recorded for this purpose. Alternatively, you can follow the steps below:

🎵 Guided Audio Meditation
“Circle of Protectors” (work in progress)

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Circle of Protectors – Visualisation Practice

  • 1
    Lying in bed, close your eyes and breathe out slowly and deliberately. Allow the twilight state to gently take you into its arms. Decide which protector you wish to call upon first.
  • 2

    Imagine your first protector, standing or sitting, close to your head. You don’t have to see your protectors clearly. Trust that they are there, watching over you, protecting you and enveloping you in love.

  • 3
    Then, call your second protector forward. Imagine them standing or sitting at your feet. Your second protector watches over you with all their love. Feel the combined power of your two protectors, the powerful safeguarding shield they form around you.
  • 4
    Now, call your third protector to take place at your left side. Feel the love and safety radiating from all three protectors towards you. One protector is at your head, one at your feet, and one to your left. You don’t need to see them clearly – trust that they are there.
  • 5
    Now, call your fourth protector to your other side. Imagine them standing or sitting to your right, watching over you, radiating a feeling of security and love.
  • 6
    Take a moment to feel all the love, protection and security that your guardians form around you. You are safe and protected. You are enveloped in love.
  • 7
    Then, fill in the spaces between the protectors with additional guardians. These could be people or animals, elements such as fire or wind, magical objects, weapons, fantasy creatures, gods, plants, crystals, etc. Fill in all the gaps between each of the four original protectors to complete your personal Circle of Protectors.
  • 8
    Hold the visualisation in your mind for a while. Then let it go and allow it to fade from your mind’s eye, as you gently and peacefully drift off to sleep – knowing that you are protected, safe and loved.

When to Practice

Every night at bedtime or as needed. You can also do this visualisation practice during the day when you feel overwhelmed, challenged or anxious.

Tips 💡

  • The protectors can remain the same or change from exercise to exercise, as you wish. If you like, you can also let your imagination surprise you and just see who will respond and show up to your invitation.

This project is made possible by supporters of SLEEP FIRST AID.

If you’re benefiting from the information provided and your sleep quality has improved, please consider supporting. Through your support you contribute to a better rested and more peaceful world – you make all the difference. Thank you. 🙏