Hello and welcome to this Insomnia Cure file.
It's been some time since I've released anything on Insight Timer,
But I received so much support and messages of people that I'd helped that I just had to come back and release some more files.
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Okay,
The first thing I'd like you to do.
.
.
Let's find somewhere nice and comfortable to lie down.
Your bed is ideal.
I just want you to make yourself as comfortable as possible.
Ensure you have some pillows supporting your head.
If possible,
Lie flat on your back and if you have some spare pillows,
Place one under each arm by your side and one underneath your knees.
This just aligns your body correctly for a nice,
Comfortable sleep.
Well,
I'm truly glad you are here with me tonight.
You've taken this powerful step towards reclaiming restful,
Natural sleep.
And we all know that's really important to us.
So settle into your bed now.
Lying down comfortably.
Had well supported.
Lights very low or off.
And you may begin with your eyes gently open.
There is no right or wrong way.
Just relax.
Simply listen and allow your unconscious mind to do what it already knows how to do.
Guide you into deep healing sleep.
Take a slow,
Full,
Deep breath in through the nose.
Hold it gently for a moment.
And exhale slowly through the mouth.
Releasing any surface tension.
Good,
And again,
Inhale peace and calm.
Hold.
And exhale everything that no longer serves you tonight.
With each breath,
You double your relaxation.
So inhale once more,
Two,
Three,
Four,
Hold,
And exhale,
6,
7,
8,
Letting go.
Continue this 4,
7,
8 pattern for a few moments now,
Noticing how your body responds automatically.
Shoulders dropping and mind quieting.
Inhale.
Two.
Three.
Four.
Hold.
And exhale 6,
7,
8,
Letting go.
Now what I'd like you to do is bring awareness to the top of your head.
Feel your scalp softening forehead smoothing out like calm water eyebrows relaxing eyelids growing pleasantly heavy.
Your eyes may blink or feel tired and that's natural.
Your jaw loosens now.
Tongue rest gently on the bottom of your mouth.
Cheek soft.
Neck and shoulders release downwards,
Heavy and warm.
Arms from shoulders to fingertips,
Heavy and warm,
As if filled with soothing golden light.
Your hands may tingle slightly with relaxation now.
Fingers letting go.
Just allow all that tension to flow away as you sink deep into your bed.
Your chest and upper back expanding and releasing with each breath.
Each inhale brings relaxation.
And exhale any tension.
Your stomach softens.
Your lower back melts into the bed.
Hips and pelvis release completely.
Now your thighs,
Feel them just push gently into the bed.
Your knees,
Calves,
Ankles,
Feet.
All becoming heavier,
Warmer,
More deeply relaxed with every passing moment.
Your entire body now feels heavy,
Warm and safe.
You are supported by the bed.
Any remaining tension simply drains away into the mattress.
Like sand through an hourglass.
Now I want you to notice any thoughts that arise.
Worries about sleep.
Tomorrow's tasks or past nights.
That's okay.
These are just mental habits,
Not truths.
In this safe space.
You will reframe them.
Every time you've struggled to sleep in the past has taught your mind valuable lessons about what helps you relax.
You are learning now,
More deeply than ever,
That sleep comes naturally when you stop forcing it.
The harder you once tried to sleep,
The more elusive it became.
Well,
Tonight.
You simply allow sleep.
Her unconscious mind already knows how to sleep.
Every animal does it effortlessly.
You are reconnecting with that ancient built-in wisdom now.
In a moment I will count slowly from 30 down to 0.
I invite you to keep your eyes open as long as possible during this countdown.
Try your very best to keep them open.
Even if they feel heavy or want to close.
The very act of trying to keep them open activates a powerful paradoxical response in your nervous system.
Your body and mind relax more deeply with each effort.
Let's begin that countdown now.
30.
Eyes open,
Noticing the growing heaviness in your eyelids.
29 Trying gently now to stay awake.
Body sinking deeper into the bed.
28.
Eyelids fluttering perhaps.
But persist if you can.
27.
Deeper relaxation flooding in with every number.
26.
Mind becoming quieter now.
More peaceful.
Twenty-five,
Halfway there soon,
Waves of calm washing over you.
24,
So heavy now.
The effort itself is deeply,
Deeply relaxing.
23,
You're doing very well now.
And allow any natural closing whenever it feels right.
22,
Almost halfway,
Feeling profound comfort,
Safe,
Warm and relaxed.
21.
Drifting deeper now.
And 20 continuing to relax more and more.
19.
Eyelids so heavy now.
18,
Body sinking beautifully into the bed.
17,
Deeper and deeper still,
Down and down.
Sixteen,
Mind quiet and still.
Fifteen,
Halfway now,
So peaceful,
So relaxed.
14,
Letting go even more.
13,
The relaxation multiplying now with each word I say.
So comfortable,
So warm,
So safe.
Eleven eyes wanting to close,
But you try to keep them open just a little longer.
10,
Deeper still.
Nine,
Such profound calm fills you now.
Eighth,
Sinking beautifully.
Seven,
Feeling those layers of relaxation take over your body.
Six,
Almost there now.
And five,
So heavy,
So warm,
So safe,
So relaxed.
Four,
You're doing excellent now.
Excellent work going deeper into relaxation.
Just let go and allow the relaxation to take over.
Three,
Deeper and deeper.
Too early at zero.
One.
And zero.
Wonderful.
If your eyes have closed.
Excellent.
If not,
You may allow them to close now.
Or they will close on their own very soon.
You have entered deep receptive state.
Well done.
Now imagine a beautiful,
Softly lit staircase with ten wide,
Safe steps leading down into a serene,
Moonlit sanctuary garden.
With each step downward,
You go twice as deep into relaxation.
And then twice again.
Ten,
Taking that first step down now,
Deeper and deeper.
Nine,
Twice as deep,
Then twice again.
Eight sinking beautifully now,
Multiplying the piece.
Seven,
Layer upon layer of calm.
Six,
Halfway,
Floating effortlessly.
Five,
Deeper still,
Safe and secure.
For feeling that profound release,
Profound relaxation.
Three,
Almost there now.
Two,
Deeper and deeper with each word I say.
One arriving fully into this lush,
Protected garden.
Feel the soft grass almost beneath you now.
The gentle breeze carrying away any last fragments of tension.
The air is perfect,
Cool,
Fresh,
Comforting.
You belong here.
As you rest in this garden.
March in a small,
Gentle stream nearby.
Leaves floating down it.
Each carrying a stray sword.
You watch them drift away,
No need to follow.
Just watch those stray thoughts drift down the stream like leaves,
Allowing your mind to become completely at ease.
Now I want you to picture a book in your hands in this wonderful relaxing garden.
Book of your sleep story.
Each page you turn represents a deeper level of trance.
Turning the pages becomes easier.
The words on the pages are suggestions that your unconscious absorbs effortlessly.
Page after page,
Deeper,
The story is one of perfect natural rest.
You might now wonder how deeply you can go.
And that wondering itself takes you deeper because wondering requires focus and focus in hypnosis leads to absorption and absorption leads to profound relaxation.
And relaxation leads to sleep and sleep leads to waking refreshed which reinforces the cycle of good sleep around and around deeper still now with each word I say and each page you turn Allow one of your arms or hands to feel lighter.
Almost weightless.
As if a gentle balloon is attached.
Lifting it slowly upward.
The lighter it feels,
The deeper your whole body relaxes.
When the hand reaches its natural height,
It can float down again.
And as it does,
You drop twice as deep now.
Twice as deep.
Each time you fractionate like this,
Rising and falling,
You go deeper.
Your unconscious is learning rapid,
Profound relaxation.
In this deep receptive state,
Your mind is open to positivity and lasting change.
You are a capable,
Resilient person.
You handle daily life with skill,
And now you extend that skill to sleep.
Your body and mind are strong allies in creating restorative rest.
Old beliefs like I can't sleep are dissolving and in their place,
Sleep comes to me easy and naturally.
Any nighttime awakenings are brief signals to breathe deeply and return to this peaceful state.
You trust your body's natural sleep rhythm now.
Imagine your bed as a safe harbour.
The day's stormy thoughts are ships sailing away into the distance.
You remain anchored in calm waters,
Gently rocking into deeper sleep.
Waves of relaxation lap over you now,
Soothing every cell in your body.
Now picture yourself tomorrow morning.
Waking naturally,
Feeling clear,
Energized,
Optimistic.
Your mind is sharp.
Your body feels rested and renewed.
Feel the sheets and hear the morning sounds.
Sense the quiet confidence you feel.
This future is becoming your present reality with every night you listen.
A week from now,
A month from now,
Sleeping soundly,
Waking refreshed,
Enjoying life more fully.
Every time you lie down to sleep.
Your eyelids grow heavy.
Your body relaxes instantly and your mind quiets.
You drift effortlessly into deep,
Peaceful,
Uninterrupted sleep.
You sleep through the night.
Awakening only when it's time,
Feeling wonderful.
This becomes your automatic response.
If any part of you has been keeping you awake for protection or alertness,
Thank that part now.
It has done its job.
You can now agree to a new rule supporting deep rest.
All parts of you align towards healthy sleep.
Now press your thumb and forefinger together gently.
This becomes your personal sleep anchor.
Whenever you do this in bed,
You instantly return to this profound relaxed state,
Stronger each time.
Any stored tension,
Stress or emotional residue from the day or past is released now,
Like mist evaporating in the morning sun.
Your nervous system balances.
Parasympathetic dominance,
Rest and digest.
You walk a gentle path through an ancient,
Wise forest.
Each tree represents a night of perfect sleep ahead.
Their leaves whisper suggestions of calm.
The deeper you walk,
The more the forest envelops you in safety.
Animals rest peacefully around you.
You find a soft clearing with a bed of moss.
You lie down.
And drift.
Deep now.
Into the most restorative sleep.
Deeper and deeper.
Sleep is natural.
Easy,
Inevitable now.
You're breathing slow.
Heart rate calm.
Mind silent and spacious.
Every muscle of those.
Every thought fading.
You deserve this peace.
You deserve this sleep.
Your body heals and restores while you sleep so beautifully,
So peacefully.
Drift now.
Allow yourself to float even deeper.
Into the most peaceful,
Profound sleep you have ever known.
There is nothing to do.
Know where to be.
You are safe.
You are warm.
And all there is,
Is this beautiful healing rest.
Your unconscious continues the work all night long,
Reprogramming for effortless sleep night after night.
When your body is at all the rest it needs,
You will awaken feeling refreshed,
Alert and positive.
Now I will perform one final countdown and with each number you will drift deeper and deeper into sleep.
20,
Letting go now completely.
19,
Feeling so ready for sleep.
Eighteen,
Drift now deeper and deeper.
70,
Mild body letting go.
Sixteen,
So heavy,
So relaxed.
15,
Sleep coming so naturally to you now.
Fourteen,
Just allow yourself to drift.
13.
Give yourself complete permission to drift deep into sleep.
Well.
Eleven,
Drifting deeper with each word I say.
Turn.
Night.
Eight,
Sleep deeply now.
Seven.
Six,
Sleep so deeply,
Letting go.
Bye.
Fall.
Three.
One.
Sleep deeply,
Peacefully,
Completely.
And zero.
