Welcome to this sleep session.
I'd like you to make yourself comfortable and ready to settle down for relaxing night's sleep.
And when you're ready to begin,
Simply close your eyes.
And as you rest so quietly there,
Just listening to the sound of my voice.
I'd like you now to just concentrate on your feet and your toes.
Just concentrate on the muscles of your feet and feel any tension there in those muscles.
Hold that tension.
And now just let it go,
Allowing those muscles to soften and to loosen as you relax them completely.
Letting go of tension.
Focus on the muscles of your ankles and your knees.
Becoming aware of the tension in those muscles.
Just notice and feel that tension there.
Hold that tension.
Now just let it all go.
Allowing those muscles to soften and to loosen Allowing those muscles to soften and to loosen Relaxing,
Releasing.
Just letting go as you listen to the sound of my voice.
All concerns you right now.
And each word I speak is a signal for you to relax.
You go deeper now.
You can become aware of the muscles of your thighs.
Feel the tension in those muscles.
Feel the tightness here.
Just let it all go.
Those large muscles softening,
Loosening as all the tension just drains away as relaxation continues.
And you can become aware of that comfortable heaviness as your legs relax.
Now allow that heaviness and relaxation to move up into the muscles of your pelvis.
All tension draining down now.
Draining down like the passage of time.
Time to just relax.
And allow those comfortable feelings to continue.
As those muscles release all tension now.
Soften and loosen.
And you drift deeper as my voice drifts with you of the muscles of your stomach and of your lower back.
Feel the tension in those muscles as you gradually release back and those muscles relax.
Soften and loosen.
You go deeper still as your body relaxes and your mind relaxes with it into gradual peace.
And you allow that feeling to continue as you listen to the sound of my voice and you can recognize that ability that is yours to relax of those muscles in your chest and your back.
Aware of your breathing of how relaxed and quiet your breathing has become.
And with each gentle breath you breathe out tension breathe out anxiety breathe out stress then breathe in peace.
A feeling of security as muscles release their tension.
Softening and loosening as you drift ever deeper feeling so comfortable feeling so good of the muscles of your arms your hands and your shoulders.
As you allow that relaxation to continue relaxing each muscle releasing tension that comfortable heaviness continuing now and it really can seem now to be too much effort to try even to make the effort to move those arms that is so heavy now as you listen to my voice speaking to you as you relax even deeper and now the muscles of your neck feel the tension here just let it all go and feel your neck shorten as those muscles soften lengthen and loosen all tension draining away now as your conscious mind becomes more and more comfortable and your unconscious mind assumes more and more of the responsibility for guiding and directing your thoughts and your responses and now become aware of the muscles of your face and your jaw and allow those muscles to just relax as you release any remaining tension your teeth slightly apart you feel the tip of your tongue just brushing the back of your teeth as you drift still deeper relaxing releasing just letting go completely and that feeling of relaxation can continue now deep into the muscles of your scalp any furrows in your forehead smooth over now as all tension just drains away and your entire body just drifting in space that free floating place of effortless letting go as you now begin to use this opportunity to relax you now begin to learn even more about your ability to relax and to let go completely as you drift into this trance more and more deeply to show you standing at the top of a fine marble staircase with 10 steps leading down there's a firm handrail and here you feel safe and secure nothing concerns you at all and in a moment you can walk down that staircase and as you hear me count off each of the steps you can step down doubling your relaxation with each step that you take so begin now as I count doubling your relaxation deeper still letting go of tension as you relax and go deeper doubling your relaxation deeper still six aware now of your breathing and how comfortable it's become each gentle breath relaxes you with each breath that you take even deeper into a profound state the deeper you go the better you feel relaxation zero and now stepping off the bottom step you find yourself in a place that's comfortable and safe for you a place of safety and security as you relax and rest and relax now so deeply relaxed that the suggestions you hear will have a permanent and immediate effect on your subconscious mind and you will hear every word I speak now even though you may find your mind wandering away at times because right now nothing else matters except for this wonderful feeling of relaxation that you're experiencing right now and at this moment it's as though you haven't a care in the world nobody wants anything there's absolutely nothing for you to do except relax and just enjoy these wonderful feelings that you have created deep within yourself and I'd like you now to compare this feeling of complete relaxation to the unwanted feeling of stress that you've been experiencing lately and you already know how you prefer to feel but in your normal everyday life experiences staying calm in difficult situations hasn't come naturally to you and this could have been because worries appeared to be piling up rather like placing one heavy book on another until the whole pile of books became so heavy that you just couldn't lift them and even thinking about lifting those books or worrying about which one to remove first just made the whole situation worse so I'd like you now to think of each of those books as a worry or a problem that there's been in your life each of those books has a title perhaps there is one called work or school worries there may be another called colleagues or friends perhaps there is a financial book I'm sure you know all the things that have been contributing to the stress you've been experiencing so go over this in your mind now whilst I'm quiet I want you to leave those books on a table and in your imagination come outside to a beautiful garden and it's a lovely warm garden the sun is shining and the sky is a perfect shade of blue there's not a cloud in the sky and you can have anything you like in your garden your favourite flowers perhaps maybe a waterfall anything you like you notice there are two very strong oak trees in your garden and if you look carefully you can see the hammock that's strung between them and a few steps lead up to the hammock so you climb inside making yourself even more comfortable even more and ever so gently you swing from side to side like a baby in a rocking cradle gently to sleep and it's such a comfortable feeling so perfect to be here right now that you want to hold this feeling to you and in your hammock you notice something you hadn't seen before it's a brightly coloured container with a screw top lid just small enough to fit in your hand and you open the lid and you find that it's a bubble blower the type you probably played with when you were a small child the container is full of rainbow coloured liquid and you dip the stick with the rounded end into the liquid and slowly blow your first bubble you watch the bubble dancing in the light summer breeze a thought suddenly occurs to you that each bubble could represent one of the issues that have been causing you to feel stressed so remembering the titles of the books one by one you dip the wand into the container and think of each title perhaps work or school pressures so blow the bubble now gently at first as the bubble begins to form blow it away just blow it away slowly blow your worries away and as soon as you blow that bubble away the worry can just disappear as you realise you don't need to be so stressed you can be calm relaxed so wonderfully calm relaxed so think of another title now and just blow your bubble gently at first as the bubble begins to form then blow it out of your life just blow it away as it has no right to make you feel stressed and repeat this process with any other worries that are to be making you stressed blow each one of them out of your life and you now realise that there are far better ways of thinking and feeling and stress isn't one of them you much prefer to feel calm relaxed and now your body and mind know how to relax and blow those stressful thoughts or feelings out of your life and you can imagine doing this if ever any of those old worries or new ones tries to bother you in the future just blow them away you don't want them you don't need them so blow them out of your life you immediately feel so much calmer and so much more comfortable into cozy restful sleep your body heavy drifting into sleep into deep sleep deep sleep
