I'm going to guide you into a restful sleep by taking you on a relaxing train ride through the beautiful countryside.
Find a comfortable position now,
And make sure that you will not be disturbed so that you can get a restful night's sleep.
Get comfortable.
If you need to adjust your position as we continue our journey,
It's okay.
Once you're settled,
Begin to let go of all the tension built up throughout the day.
Any worries you accumulated,
Start to feel them lose their power and intensity as you settle into your comfortable bed.
You're starting to feel cosy now.
Notice how your breath is beginning to slow.
Now take a deep inhale,
Fully inflating your lungs,
And a long,
Slow exhale.
Take some more if you need.
Now let your breath return to its natural rhythm,
And just observe your mind and how it's thinking of various things about your life and your day.
Maybe those thoughts are accompanied by pictures,
Flashing moments in your mind's eye.
Maybe you can hear sounds.
Whatever is accompanying those thoughts,
Just observe them for a moment.
Now start to let those images fade.
Bring into your imagination that you're walking alongside a long train that's parked in the countryside.
Stopped at an old station in the middle of nowhere,
And the long train extends into the horizon.
You're walking several sections back,
And you notice an open wagon.
The kind of wagon which is more used for carrying cargo or animals.
You hop into an open door to one of these wagons,
And notice that it's filled with fresh hay on the floor.
As you get in,
You see the workers getting ready to depart,
And the steam is billowing out of the engine at the front.
You hear the train's horn blowing,
And the sounds of distant voices calling all aboard,
All aboard.
You lay down in the hay,
And it's so comfortable.
You're positioned in a way that you're gazing out of the open doors into nature,
As you sit there,
Waiting for the train to begin to roll.
You look around the wagon,
And notice all the details.
Doors,
Big sliding doors on both sides.
The weather is perfectly mild and soothing.
It's not too hot,
It's not too cold.
You can smell the hay.
You can feel the countryside breeze on your skin,
Mixed with the smell from the locomotive at the front.
Allow your mind's eye to fill in the gaps.
You start to notice the vibration as the train powers up,
And you can hear its almighty engine hissing as it builds enough power to start to pull the massive weight of the wagons.
Soothing station bells begin to ring,
Alerting that the train is about to depart.
The wagon begins to roll,
Very slowly,
And as it starts to move you take a deep breath in of relief,
Because you know it's going to be a long and relaxing journey.
The station bells get louder as the wagon passes by the small station in the middle of nowhere,
And then they pass by and the ringing sounds get fainter in the distance until you can't hear them any longer.
The vibrations and the rhythm of the train is soothing,
Yet distinct.
They even out into relaxing hum and rattle as the train has reached a safe and steady speed.
As you gaze outside,
It's still light,
But it will be sunset very soon.
You can see out both sides of the train car.
The view is beautiful,
The most beautiful you've seen.
You can see the ground close by,
Whizzing past as the train glides through the countryside,
The trees nearby passing a little slower,
And in the distance some rolling mountains are moving by ever so slowly as you ride.
Look out into nature,
And just enjoy its beauty.
You notice the sun is beginning to meet the horizon,
Setting behind a soft rolling mountain range in the distance.
The colours that the sunset begins to create for you is breathtaking.
The pinks,
The yellows,
A hue that goes up into bright blue,
Then dark deep blue of the night.
The gentle mountain range gives you additional hues of greens and blues and greys.
The sunset is reflecting colours of purples mixed with oranges now as it dips below the mountains.
Meadows of warm golden colours are passing by the train,
And every now and then an old giant oak tree passes by you,
Standing proudly in the sprawling fields of gold,
As if like a sentry on guard,
Protecting you.
This view is mesmerising,
And you're not thinking about anything other than the beauty you're witnessing.
You're getting more and more relaxed and feeling grateful for these beautiful moments in the twilight upon this sleepy train you're on.
When the night sky is chasing away the sunset,
Your eyes are becoming heavy with sleep as you watch the day turn to night.
The wide meadows have passed by and the train is starting to enter a beautiful,
Welcoming forest.
The weather cools just a bit and you can smell the trees as they are close in around the train.
Dark has settled and its crisp moonlight peeks through the trees as you pass by.
You still feel warm and snug.
The hum and resonance of the train are very soothing to you,
Making you even more relaxed and sleepy.
Your eyes are closing now,
And occasionally you open them,
Just for a split moment,
To gaze around the wagon and the view into nature and the forest.
You hear yourself saying,
As you drift and float on your dreamy train ride,
Sleep comes and it restores me and heals me.
Nighttime is my time to fully rest and rejuvenate.
A restful night's sleep is approaching,
And I'm just along for the ride.
I have done all that I need to do today.
Right now,
I don't have to do anything but sleep.
I breathe peacefully and easily,
Relaxing my mind and body.
Sleep comes over me naturally and willingly.
As I become more relaxed and sleepy,
This gives my body the time to heal.
I know how good this is for me right now.
Deep and restful sleep is possible every night.
When I let go of worries and stress,
My breath is steady and slow.
Carrying me into a long night's sleep,
As I become sleepier and sleepier,
My brain slows,
Yet my creativity increases.
This creative state is void of any of my worries or fears.
It is completely open to show me how to achieve my goals and attain my desires.
I am grateful for my day.
That was well lived,
And now it has become night.
Through sleeping and dreaming,
I accomplish great advances in my psyche,
Which extend into my waking life.
Now it is my time to dream.
I embrace rest as one of nature's natural healing medicines.
My body feels very heavy and calm.
My muscles are completely relaxed,
And any remaining tension fades completely.
My mind is quiet and clear.
I enjoy waking up refreshed and rejuvenated after a marvellous sleep.
I sleep well each and every night.
Nothing disturbs me when I sleep.
The more rest I get,
The more excellent tomorrow will be.
I thank my body for allowing this time of rest and relaxation.
I thank my mind for letting go of the worries and opening itself to constructive dreams.
No matter how much of my dreams I remember,
I know that they are constructive and offer a space for my imagination to flourish.
Dreaming and sleeping allow for great vision and inventiveness to take place in my mind.
I release all my thoughts from the day.
I release any tension I accumulated from the day.
I will awaken refreshed and happy,
When I have got the perfect amount of sleep that I need.
I am grateful for my beautiful bed and pillow that support me so well.
I am calm and full of peace.
I am grateful that falling asleep is effortless for me now.
I know that the words I say and the things I think come into action.
I say with confidence every day that I sleep easily and restfully.
Each night when I lay down in this beautiful bed,
I am grateful for sleep and I welcome these sensations.
I sleep so soundly that my body and my mind are completely refreshed and ready to accomplish anything.
I look forward to going to bed.
Knowing it will be quiet and relaxing.
I look forward to doing all the little things I like to do to prepare for going to bed.
My little routines.
I turn off all the lights before getting into bed,
Because darkness releases melatonin into my body,
Aiding in perfect rejuvenation.
Falling asleep happens quickly and without effort.
Now just let yourself drift and float off to sleep,
Not thinking about anything in particular.
Just let things come and go,
As things always do,
Like clouds in the sky,
Drifting by.
Sleep is slowly starting to wash over you.
The train is taking you along for the ride and to a new and beautiful destination when you rise.
So enjoy this time and as my voice completely fades away,
Enjoy the sleepy train ride as you roll on through the night and the beautiful countryside.
Sleep well.
