Deep Sleep | Delta Binaural 3 Hz

The voice guides you through a full body scan, slowly, with enough space between each instruction that you can actually follow it, and then gets out of the way entirely, leaving the music to carry you the rest of the distance. Because by that point, either you are asleep or close enough that you do not need anyone talking anymore.
The frequency underneath is a 3 Hz Delta binaural beat. Left ear 174 Hz, right ear 177 Hz. There is genuine clinical research behind this combination, studies showing it increases delta brain activity and extends deep sleep stage three, which is the stage responsible for waking up feeling like an actual person rather than a rough approximation of one.
Headphones recommended for the full binaural effect. If you use speakers it becomes ambient music, which is also fine, but you are leaving something on the table.
The track runs to around twenty five minutes. Give it a chance to work before you decide it is not working.

Transcript

Let your eyes close if they haven't already, And if thoughts are moving through the mind, That's fine, You don't need to stop them, Just let them pass through without holding on to any of them. They are just thoughts, And they will still be there tomorrow, If they matter, And most of them won't. Notice your breath, Don't try to change it, Just feel it moving, In and out, On its own, In the way it has been doing your whole life, Without ever being asked. Breathing in, Breathing out, Each exhale a little slower than the one before. Now bring your attention to the top of your head, And feel the skin of your scalp, The muscles around your temples, The small constant tension that lives behind the eyes, And with your next exhale, Just let it go, Not forced, Just allowed to soften, The forehead smoothing out, The space between the eyebrows releasing, The jaw unclenching just slightly, Teeth apart, Lips gently closed, The weight of your head being fully supported, You don't need to hold anything or breath in, Let the shoulders drop away from the as the tension drains out of them, And now your chest, Feel it rise and fall with each breath, And with each exhale, Let it soften just a little more, Not collapsed, Just at ease the way the body feels when it trusts where it is, And your belly, Soft, Rising gently with each breath, There is nothing to hold here, Nothing to brace against, Let your attention travel slowly down both arms at the same time, Upper arms, Elbows, Forearms, The hands uncurling slightly, Fingers loose, Palms open or resting however they fell, Heavy now, Both arms heavy and warm, Like they have sunk a little deeper into whatever is holding them, All of the back releasing, Any tension stored there from the day beginning to dissolve, The lower back softening against the surface beneath you, The hips heavy, Still through the thighs, Long muscles becoming loose, The knees soft, The calf, All the small, Held tensions of standing and moving and carrying through the day, Just dissolving, And your feet, The soles of your feet, Every small muscle letting go, Notice your whole body now, Of your head to the soles of your feet, And you don't need to try to sleep, Sleep is already on its way, The mind may still be moving just a little and that's fine, You don't need to silence it, Just let the thoughts drift past, Like something seen through a window, Imagine you are somewhere you have felt completely safe, It doesn't have to be a real place, It just has to feel like one, Somewhere warm and quiet, Somewhere the world cannot reach, Feel the air there, The temperatures, The particular quality of quiet that belongs to that being, With nothing required of you, With each breath you are drifting a little further, There is nowhere to be, Just this breath, Let the sounds around you become parts of the background, Let the music carry you the rest of the way, There is nothing left to do, Sleep.