Welcome.
This sleep session is going to help you to fall into a wonderful,
Deep state of sleep and to remain asleep until your chosen time to awaken in the morning.
And please never listen to this recording whilst driving or operating machinery.
Make sure that you're settled comfy in your bed and that all distractions have been turned off.
And begin now by taking a few nice,
Big,
Deep breaths in through your nose and breathe out of your mouth.
And I want you to imagine that as you breathe out,
You're letting go of the whole day,
Letting any tension and any stress that's being held in your body,
Let it go with your breath.
And to return to a pace that's just right for you at this time,
As you begin your journey down to restful sleep.
And as you breathe in,
You breathe in calmness.
And as you breathe out,
You breathe out stress and worries of the day,
Breathing out tension,
Using your breath to be here now in this moment.
As the whole world outside fades away,
And outside thoughts leave your mind,
As you become more deeply relaxed with every breath.
And we know that when we go to sleep at night,
Our bodies always fall asleep before our mind.
So let's take a few moments to guide the body into that nice,
Deep state of body sleep.
So focus on your feet and think about all the muscles in your feet turning off,
And shutting down.
Let your feet become heavy or light.
Think about all of the muscles in your leg just turning off,
Shutting down.
Your legs become,
And with every breath that you breathe out,
You become more deeply relaxed than on the breath before.
And this just happens automatically as you stay focused on my voice.
My suggestion,
One step at a time.
And I want you to think about that wonderful relaxation,
Flowing and spreading to the hips.
So that now from the waist down to the soles of your feet,
You are becoming wonderfully,
Deeply relaxed.
And nothing bothers or disturbs you.
Deeply relaxed.
Now I want you to think about all the muscles in your back just letting go,
Releasing.
Through the back,
The shoulder,
And feel that wave of relaxation as your shoulders drop even further down into the mattress beneath.
And think about this whole area.
Feel any tension or stress from the day.
Just flow from your body with your breath as you become more and more deeply relaxed.
Drifting down to a perfect state of peace.
Of nothing to do.
Let your whole body let go into the wonderful state of body sleep.
Think about all the muscles in the chest letting go,
The arms,
Just think about all the muscles in your arm letting go.
And now your hand becoming heavy.
So that from the neck down to the soles of your feet,
You are wonderfully,
Deeply relaxed.
Think about all of the muscles in your neck that hold your head up,
Letting go like elastic bands sink down into your chest.
Down into the pillow,
Down into the surface beneath.
Not a care in the world now as you begin to drift off into a wonderful,
Deep state of sleep.
And that deep part of your mind still hears my words.
Thinking and noticing this feeling of relaxation flowing and spreading all around you.
And moving down gently to your forehead,
Over your eyebrows and your eyelids.
Your eyelids becoming heavy,
Wonderfully heavy.
Let that feeling flow and spread through your cheeks.
And your jaw drops ever so slightly as this feeling flows right down the chin and the front of the neck into the chest.
So that from the top of your head to the tips of your fingers,
The soles of your feet,
You are becoming wonderfully,
Deeply relaxed.
And you just let your whole body go now into that wonderful,
Deep state of body sleep.
And now,
We'll take a few moments to quiet the mind,
To prepare the mind for deep sleep tonight.
And I want you to think about or picture in your mind and whatever thought of a blackboard that comes to mind with the least amount of effort is perfect.
And picture on that board the words,
Deep sleep.
And in a moment,
You're going to begin to erase those words from the board.
You're going to wipe them away.
And as the board becomes clearer,
Your mind becomes clearer,
Allowing you to enter into the deepest state of sleep.
A wonderful,
Deep,
Restful sleep.
So imagining that you have in your hand an eraser,
I want you to erase one of those four statements from the board now.
Wipe it away.
Clear it away.
And as you go even more deeply,
Nobody wants anything.
Nobody needs anything.
There's nothing you can do right now.
Into that wonderful,
Deep state of sleep.
And wipe the second statement from the board now.
Wipe it away.
Clear it away.
As you sink deeper and deeper down into being.
Floating and drifting.
Drifting and floating.
Becoming more and more drowsy.
Letting go in the body.
And letting go in the mind.
You erase the next statement off the board.
Wipe it away.
Clear those words away.
As you sink deeper and deeper.
Maybe even feeling your body becoming heavier.
Almost as though you're sinking down into the surface beneath.
Sinking down like a stone.
And you just let go and wipe that last statement from the board now.
Wipe it away.
Clear the board completely.
As you just let go.
Just imagining yourself in the most peaceful,
Safe place you could ever be.
And if any thoughts flow into your mind,
You simply wipe them away.
Wipe them away like those words on the blackboard.
As you drift deeper and deeper down.
Deeper and deeper.
Into a wonderful,
Deep sleep.
