Hi,
Frankie here.
Welcome to this sleep journey.
As we count down from 100 to 0,
The music will guide your brainwaves into the theta state.
4 to 8 hertz,
A powerful level of consciousness.
In theta,
Your mind will absorb all the benefits from the meditation.
At the end of the meditation,
The music will change to delta waves.
Now,
Let's prepare for a restorative night of deep sleep.
If you're not already,
Lay down comfortably in your place for rest and sleep,
Closing down your eyes,
Arms by your side or on your belly,
Or just be in the best position that's right for you,
Allowing your body to feel supported in your bed,
Supported also by Mother Earth.
Take a deep breath in,
And now exhale and release it slowly.
As you take another breath in,
Hold it this time,
And now release and relax completely.
Let yourself sink in to your place of rest and sleep.
Let yourself breathe your own calming breaths.
Perhaps you would like to set an intention for today's practice.
Breathe into this,
And now let it go into the universe.
With every number we count down,
You'll feel your body relaxing more and more deeply.
Your mind will become quieter,
Embracing the energy flowing through you.
Today's journey will guide you to release your thoughts and let go of the past mistakes and invite forgiveness into your heart.
With every countdown,
Allow yourself to sink deeper into relaxation,
Allowing healing energy to flow through your body and mind.
Each descending number is a step closer to peace,
Calm,
Surrender,
And healing all these thoughts of your mind and bringing it to the surface of your being.
Ninety-nine,
Feeling the weight of your body sinking into the bed.
Ninety-eight,
Each breath you take releases tension from your body.
Ninety-seven,
Let go of your thoughts.
Just let them drift away like the clouds in the sky.
Ninety-six,
Forgive yourself for anything that you've left undone today.
Ninety-five,
Release the need to hold on to anything.
Ninety-four,
Allow your shoulders now to drop and relax.
Ninety-five,
Let go of judgments you've placed on yourself.
Ninety-two,
Feel calm beginning to flow through your mind and body.
Ninety-one,
You are safe,
You are supported,
You are ready to let go.
Ninety,
Let go of any lingering thoughts about the past.
Eighty-nine,
Release memories that no longer serve your highest good.
Eighty-eight,
Forgive yourself for any mistakes you've made in the past.
Eighty-seven,
Breathe deeply and let go of all regrets.
Eighty-six,
Let forgiveness wash over you like a gentle wave.
Eighty-five,
Allow your heart to soften and open.
Eighty-four,
Release the burdens of holding on to anger and pain.
Eighty-three,
Feel lighter as you let go of what no longer serves you.
Eighty-two,
With each exhale,
Just let go a little more.
Eighty-one,
You are free from the weight of the past.
Eighty,
Notice the thoughts of your mind without any judgment.
Seventy-nine,
Like leaves floating on a stream,
Just let them drift away.
Seventy-eight,
Release the need to analyze or fix anything right now.
Seventy-seven,
Let your mind become quieter with each breath.
Seventy-six,
Allow your thoughts to fade into the distance.
Seventy-five,
Forgive yourself for overthinking and worrying.
Seventy-four,
Let the silence within you grow deeper.
Seventy-three,
Your mind is becoming still and peaceful.
Seventy-four,
Trust that all is well in this moment.
Seventy-one,
Let go of every thought one by one.
Seventy,
Breathe in forgiveness and let it flow through your heart.
Sixty-nine,
Forgive yourself for things you wish you'd done differently.
Sixty-eight,
Allow forgiveness to extend to others in your life.
Sixty-seven,
Feel the healing energy of forgiveness expanding within.
Sixty-six,
Let your heart be a space of peace and understanding.
Sixty-five,
Release any resentment or anger that you have stored in your body.
Sixty-four,
Forgiveness sets you free to move forward.
Sixty-three,
Each breath fills you with love and compassion.
Sixty-two,
Forgiveness brings you peace and healing.
Sixty-one,
Let go of all the weight in your heart.
Sixty,
Feel your body sinking deeper into relaxation.
Fifty-nine,
Letting go of all tension in your neck and shoulders.
Fifty-eight,
Your arms and hands feel heavy and relaxed.
Fifty-seven,
Release any tightness in your chest and upper back.
Fifty-six,
Feel your breath flowing effortlessly,
Calming your whole body.
Fifty-five,
Let go of any tightness in your lower back and hips.
Fifty-four,
Relax your legs,
Allowing them to feel heavy and still.
Fifty-three,
Let your feet soften as they rest fully on the bed.
Fifty-two,
With every exhale,
Sink deeper into calm.
Fifty-one,
Your entire body is now relaxed and at ease.
Fifty,
Let a wave of healing energy flow through your mind.
Forty-nine,
Release negative self-talk or unkind thoughts.
Forty-eight,
Fill your mind with forgiveness and compassion for you and others.
Forty-seven,
Let the healing energy soothe your entire being.
Forty-six,
Feel yourself letting go of any self-doubt.
Forty-five,
Trust in the process of healing and renewal.
Forty-four,
Your mind feels lighter,
Clearer,
And at peace.
Forty-three,
Healing energy begins to flow through every cell,
Through every thought,
Through every emotion.
Forty-two,
You are free to let go of all mental clutter.
Forty-one,
Feel your mind open to healing and forgiveness.
Forty,
A deep sense of peace begins to surround you.
Forty-nine,
Let your breath guide you into a state of relaxation and calmness.
Forty-eight,
Forgive yourself completely in this moment.
Forty-seven,
Let go of the need to control everything.
Forty-six,
Surrender to the stillness within you.
Forty-five,
Feel the healing energy flow through your entire being.
Forty-four,
Trust in the power of letting go.
Forty-three,
Each breath takes you closer and closer to peace and harmony within.
Thirty-two,
You are fully present in this peaceful moment.
Thirty-one,
You are ready to embrace rest and healing.
Forty,
Feel yourself drifting closer to deep rest.
Twenty-nine,
Let go of everything that no longer serves you.
Twenty-eight,
Your mind is clear,
Calm and peaceful.
Twenty-seven,
Your heart is filled with forgiveness.
Twenty-six,
Breathe deeply,
Let peace flow through every part of your being.
Twenty-seven,
Feel the stillness of the present moment.
Twenty-four,
You are surrounded by healing energy.
Twenty-three,
Sleep is drawing nearer with every breath you take.
Twenty-two,
You are safe,
You are loved and you are supported.
Twenty-one,
Surrender fully to this present moment.
Twenty,
Let yourself drift even closer to peaceful,
Restorative sleep.
Nineteen,
Your breath flows effortlessly,
Calming your whole body.
Eighteen,
Feel your heart open,
Filled with love and forgiveness.
Love and forgiveness for yourself and love and forgiveness for others.
Seventeen,
Each number brings you closer to stillness,
Closer to you,
Closer to letting go.
Sixteen,
Trust that you are held in a safe and healing space.
Fifteen,
Your body and mind are deeply relaxed,
Bringing in healing.
Fourteen,
You are letting go of all remaining tension.
All remaining worry.
All remaining thoughts.
Thirteen,
You are fully supported.
You are at peace.
Twelve,
Breathe deeply and feel yourself becoming lighter with each breath as you let go with each and every exhale.
Eleven,
Surrender completely,
Bringing in forgiveness for yourself and bringing in forgiveness for others.
Ten,
Let go of any final thoughts or worries,
Bringing in healing into your mind.
Nine,
Your body feels heavy.
Your mind is at ease.
Eight,
Breathe in peace.
Breathe in peace.
Exhale anything that is left to release.
Seven,
You are safe.
You are supported and you are deeply relaxed.
Six,
Sleep surrounds you like a warm,
Comforting embrace.
Five,
Your mind and body are now ready for deep healing.
Four,
Feel yourself,
If you haven't already,
Surrendering completely to sleep and total relaxation throughout your body,
Mind and spirit.
Three,
Peace fills every corner of your being as you just let go and forgive yourself and you forgive others.
Two,
You are calm.
You are peaceful.
And you are deeply loved.
And your mind is letting go of the old stories.
One,
Just let sleep take over your body completely.
Zero,
You are now in a state of deep,
Restorative rest,
Letting go of the thinking mind,
Giving space for forgiveness,
Relaxation,
And healing.
