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.
The night's journey is for releasing overthinking,
Releasing anxiety,
And making way for peace and harmony within.
One hundred,
You are beginning to let go of the day.
Ninety-nine,
Feel the weight of your body sinking deeper into your bed.
Ninety-eight,
Each breath you take brings in calm and stillness into your body.
Ninety-seven,
Your head feels light,
Free from thoughts of the day.
Ninety-six,
Tension in your neck begins to start to melt away.
Ninety-five,
Your shoulders soften and release.
Ninety-four,
Let the muscles in your arms feel heavy and loose.
Ninety-three,
Your chest rises and falls effortlessly with each and every breath.
Ninety-two,
Your lower back releases any tightness or stress.
Ninety-one,
Feel your whole body beginning to relax deeply.
Ninety,
Your mind begins to slow down,
You're releasing unnecessary thoughts.
Eighty-nine,
Let the stream of overthinking start to fade away.
Eighty-eight,
Feel the quietness growing within you.
Eighty-seven,
Imagine each worry dissolving into the air.
Eighty-six,
You are safe,
You are calm and you are supported by Mother Earth.
Eighty-five,
Trust that everything is working out as it should.
Eighty-four,
Feel the space between your thoughts expanding.
Eighty-three,
Your breath guides you into deeper relaxation.
Your breath guides you deeper and deeper into peace and harmony.
Eighty-two,
Release the need to control your thoughts.
Eighty-one,
You are free to let go of your mind to rest.
Eighty,
Picture a clear blue sky in your mind.
Seventy-nine,
Any remaining thoughts are now like passing clouds.
Seventy-eight,
Let each cloud drift effortlessly away.
Seventy-seven,
Notice the stillness beneath your thoughts.
Seventy-six,
You are fully present in this moment of peace and calm within.
Seventy-five,
Each breath deepens your relaxation.
Seventy-four,
You are no longer attached to any of your thoughts.
Seventy-three,
Feel the quiet energy of your mind growing.
Seventy-two,
Trust in the power of this peaceful state of mind.
Seventy-one,
You are grounded and deeply relaxed.
Seventy,
Imagine placing all your worries into a balloon.
Sixty-nine,
Watch as the balloon floats away into the sky,
Disappearing from sight.
Sixty-eight,
Feel the weight lifting from your chest with every deep breath you take.
Sixty-seven,
With every exhale you become lighter and freer.
Sixty-six,
Anxiety dissolves as a wave of calm washes over you.
Sixty-five,
Your mind feels clearer,
Like a still,
Peaceful lake.
Sixty-four,
Trust that everything is unfolding as it should.
Sixty-three,
Each exhale releases more tension from your body.
Sixty-two,
You are safe and supported in this moment of stillness.
Sixty-one,
Let go of all lingering anxious energy that no longer serves you.
Sixty,
See your body as a vessel filled with calm and relaxed energy.
Fifty-nine,
Release the tightness in your shoulders as you breathe deeply.
Fifty-eight,
Let the knots in your stomach gently unwind and soften.
Fifty-seven,
Feel the warmth of peace spreading from your heart outward.
Fifty-six,
Imagine your thoughts quieting like ripples settling on the water.
Fifty-five,
Trust in the rhythm of your breath to anchor you always into calm.
Fifty-four,
Each breath brings in peace,
And each exhale lets go of fear.
Fifty-three,
Allow yourself to sink deeper into relaxation with every moment.
Fifty-two,
Feel your entire body surrounded by a comforting sense of ease.
Fifty-one,
You are free from the grip of anxiety.
You are completely relaxed and at peace.
Sixty,
Picture yourself standing in a serene meadow.
Fifty-nine,
The sunlight warms your skin and soothes your spirit.
Fifty-eight,
Each step you take grounds you in peace.
Fifty-seven,
The worries of the day fade further and further away.
Fifty-six,
Your mind feels still,
As calm as the meadow.
Fifty-five,
You are surrounded by peace and tranquility.
Fifty-four,
Breathe deeply,
Feeling gratitude for the peace within you.
Fifty-three,
Anchor this stillness within you.
Anchor this stillness into your body,
Knowing you can always access this stillness.
Fifty-two,
Trust that the calm you feel now is always accessible to you.
Fifty-one,
You are fully immersed in this relaxing,
Peaceful energy.
Fifty,
Let go of all regrets,
Let go of all mistakes.
Forty-nine,
Forgive yourself for the things that you cannot change.
Forty-eight,
Release everything from the past,
As you focus on the present,
Knowing that you cannot change the past.
Forty-seven,
Feel a wave of forgiveness washing over and through your entire body.
Forty-six,
Set yourself free from judgment.
Set yourself free from judging yourself,
And set yourself free from judging others.
Forty-five,
Each exhale lets go of what no longer serves you.
Forty-four,
You are lighter,
Freer,
And more at peace.
Forty-three,
Embrace this moment of healing and release.
Forty-two,
Trust that everything is unfolding perfectly for you.
Forty-one,
You are deeply relaxed and open to healing.
Forty,
Feel a deep sense of calm spreading through your whole body.
Thirty-nine,
Peace fills every corner of your being.
Thirty-eight,
You are fully present and at ease with yourself and those around you.
Thirty-seven,
Each breath you take brings in peace and harmony,
And each exhale releases all tension.
Thirty-six,
Trust in the process of relaxation and healing.
Thirty-five,
Your mind is quiet,
Your body is at rest.
Thirty-four,
Feel within the joy of simply being here now.
Thirty-three,
You are surrounded by love and safety.
Thirty-two,
Each and every breath you take brings you deeper and deeper into peace.
Thirty-one,
Let go completely into this peaceful moment.
Thirty,
You are deeply relaxed,
Calm and at ease.
Twenty-nine,
Let your breath flow naturally and effortlessly.
Twenty-eight,
Your mind feels light and spacious.
Twenty-seven,
You feel a gentle wave of stillness washing through your whole being.
Twenty-six,
You trust in the power of your inner peace.
Twenty-five,
You are deeply grounded and fully present.
Twenty-four,
Every time you do this meditation,
Sleep and healing are drawing nearer and nearer.
Twenty-three,
You are free of tension and worry.
Twenty-two,
Let yourself drift deeper into relaxation.
Twenty-one,
You are calm,
Clear and centered.
Twenty,
Let yourself drift even closer to peaceful sleep.
Nineteen,
Your breath flows effortlessly,
Calming your body.
Eighteen,
Feel your heart open,
Filled with love and forgiveness.
Seventeen,
Each number brings you closer to stillness.
Closer to you,
Closer to letting go.
Sixteen,
Trust that you are held in a safe,
Healing space.
Fifteen,
Your body and mind are deeply relaxed.
Fourteen,
Let go of all remaining tension and worry.
Thirteen,
You are fully supported,
At peace.
Twelve,
Breathe deeply and feel yourself becoming lighter.
Feel yourself drifting.
Eleven,
Surrender completely,
Bringing in forgiveness for yourself and for others.
Ten,
Let go of all remaining tension.
Nine,
Your mind is quiet,
Your body is still.
Eight,
Each breath carries you deeper and deeper into deep,
Calming sleep.
Seven,
You are fully immersed in your body,
And your body is fully at peace.
Six,
Let sleep and rest surround you.
Five,
Trust in this moment of healing,
Knowing you can come back here any time.
Four,
Your mind and body are in perfect harmony.
Three,
Feel the gentle flow of Theta energy within you.
Two,
You are deeply relaxed,
And ready to let go for the night.
One,
Surrender completely to this state of deep rest.
Zero,
You are now deep in healing peace.
