Sleep Apnea Support | Sleep Talk-Down | 1 Hour

This is a 1-hour Sleep Talk-Down to help quiet the inner voice that replays conversations, overthinks, or keeps you “on alert” when you want to sleep. I’ll guide you through a slow body scan and soft, steady sleep language so your body can unwind and your thoughts can loosen their grip, nothing to solve, nothing to do. Just gentle permission to soften.

Helpful for: insomnia, sleep anxiety, stress, overwhelm, and a racing mind.

When to listen: Bedtime, if you wake in the night, or anytime your mind feels too busy to rest.

If your mind wanders, that’s completely natural. Simply return to my voice, the body scan, or the sounds in the room. Each time you come back, you’re supporting insomnia relief, easing sleep anxiety, and settling the nervous system for deep sleep.

Soundscape: 2 Hz delta brainwave music by Matt Moore (Zzyzx). Delta frequencies are associated with deep, restorative sleep and may support the body in settling. Headphones can enhance the effect, but they’re optional.

Transcript

Allow your body to settle down to the surface beneath you.

This is your time to rest,

To soften.

Begin with a body scan,

Helping to unwind the body,

Bringing the awareness to the top of the head.

And noticing here,

Any sensations.

Tingling,

Heat,

Coolness,

Or no sensations.

Slowly bringing your awareness down to your forehead,

The eyes,

And the eyelids.

Noticing any small movements in the eyes,

Or awareness to the cheeks and the nose.

Noticing any sensations in the nose.

Perhaps you can notice cool air entering,

And the warmth of the breath as it leaves.

Noticing any sounds around you,

And allow each sound to guide you deeper and deeper into stillness.

Feeling the weight of the head,

Resting upon the surface beneath you.

Slowing down to the left shoulder,

To the left elbow,

And fingertips of the left hand.

Feeling the weight of the arm,

Heavy,

Relaxed,

As though melting down into the surface beneath you.

Awareness back up the arm,

And across to the right shoulder.

Flowing down the right upper arm,

To the elbow,

Lower right arm.

Fingers and thumb of the right hand.

Being aware of the weight of the arm,

Arms sinking down,

Resting,

Muscles relaxing,

Heavy.

Awareness flowing back up the arm,

And to the chest,

To the upper back,

Middle back,

The front of the ribs,

The pelvis.

Breath in,

Feeling the support of Mother Earth beneath you,

Holding you,

Supporting you.

Awareness to the pelvis and the hips,

And down the upper left leg.

Past the knee,

Drifting down to the lower leg.

Awareness to the right upper leg,

And the toes.

Legs heavy,

Sinking deeper and deeper down.

It's almost as if a wave of relaxation is flowing down through the whole of the body.

If thoughts wander,

Return to my voice,

Or the rhythm of your breath.

Each word,

Each sound,

Relaxes you even more than before.

Every exhale is like a little surrender,

Letting go of what you no longer need,

That don't serve you.

Perhaps words such as,

I should have,

I must,

I have to,

Allow them to drift away with the breath,

Dissolving into the air.

You are worthy.

You are enough.

Here you feel weightless,

As though you're floating,

Carried by kindness.

Allow these phrases to flow through you,

Like gentle waves.

I choose to speak to myself with kindness.

It is safe for me to rest,

Feeling completely supported,

Every muscle released,

Feeling free,

Feeling whole.

Each exhale carrying you down,

Deepening,

Deepening,

Knowing you are home.