A warm welcome to this sleep countdown,
Bringing you deeper and deeper into a wonderful relaxation where you can slowly drift off to sleep.
Before we begin we will do a short relaxation session.
Please remember that there is no right or wrong here and there is no particular way that you should feel in these moments.
Each experience is as unique as us all so try to let go of any pressure you might be putting on yourself to feel certain things or perhaps to fall asleep quickly tonight.
It doesn't matter if you do or you don't,
If you simply follow my voice and allow these numbers to wash over you then you will gradually enter a state of deep comfort where you can rest and recover.
So when you are ready just feel your eyelids becoming heavier and heavier with each passing blink until they gently close.
Remind yourself that this is your time to relax,
There is nothing left to do and nothing left to think.
The day is done now,
Whatever has happened is already in the past and here in this moment the future is beyond our reach.
So if thoughts arise about the day or the week that has been or the days ahead of you then acknowledge that these thoughts are completely normal and valid.
They are part of what makes us human which is a wonderful thing but also kindly remind yourself that these thoughts or concerns are of no use to us now and tonight there is no need to engage with them.
They are simply thoughts as fleeting as shooting stars across the night sky.
And now we will do a short guided breathing pattern called three four five.
This will allow you to slow down and relax preparing your body and your mind for a wonderful peaceful rest.
When you are ready breathe in through the nose for three,
Hold for four,
And breathe out for five,
Let all of it go now.
Again that's in for three,
Hold for four,
And release,
Blowing away the thoughts of yesterday,
Today and tomorrow.
Again in for three,
And let it go.
Continue to breathe in this way in your own time and with each breath out allow your body to sink just that bit deeper into your mattress.
And now allow the breath to fall back into a natural rhythm.
Enjoy this new peace flowing through your body.
Surrender to these beautiful sensations and give yourself permission to let go of all control and to drift in total serenity as the countdown begins.
1,
999 998 997 996 995 994 993 992 991 990 989 988 987 986 985 984 983 982 981 980 979 978 977 976 975 974 973 972 971 970 969 968 967 966 965 964 963 962 961 960 959 958 957 956 955 956 957 958 959 950 951 952 953 954 955 956 957 958 959 9510 9511 9512 9513 9514 9515 9516 9517 9518 9519 9520 9521 9522 9523 9524 9525 9526 9529 903 902 901 900 899 998 997 896 895 894 893 892 891 890 889 888 887 886 885 884 883 882 881 880 879 878 877 876 875 874 873 872 871 870 869 868 867 866 865 864 863 862 861 860 859 858 857 856 855 854 853 852 851 850 849 848 847 846 845 844 843 842 841 840 839 838 837 836 835 834 833 832 831 830 829 828 827 826 825 824 823 822 821 820 819 818 817 816 815 814 816 817 818 819 808 807 806 805 804 803 805 806 807 808 809 796 795 794 793 792 791 790 789 788 787 786 785 784 783 782 781 780 779 778 777 787 786 775 774 773 772 771 770 769 768 767 766 765 764 763 762 761 760 759 758 757 756 755 754 753 752 751 750 749 748 747 746 745 744 743 742 741 740 739 738 737 736 735 734 733 732 731 730 729 728 727 726 725 724 723 722 721 720 719 718 717 716 715 714 713 715 716 717 718 719 709 708 707 706 705 706 708 709 7010 697 696 695 694 693 692 691 690 689 688 687 686 685 684 683 682 681 680 679 678 671 672 673 674 676 671 670 669 668 667 668 679 671 672 673 663 662 661 660 659 658 657 656 655 654 653 652 651 650 649 648 647 646 645 644 643 642 641 640 639 638 637 636 635 634 633 632 631 630 629 628 627 626 625 624 623 622 621 620 619 618 617 616 615 614 613 612 611 610 609 608 607 606 605 604 603 602 601 600 599 598 597 596 595 594 593 592 591 590 589 588 587 586 585 584 583 582 581 580 579 578 577 576 575 574 573 572 571 570 569 561 568 567 566 565 564 563 562 561 560 559 558 557 556 555 554 553 552 551 550 549 548 547 546 545 544 543 542 541 540 539 538 537 536 535 534 533 532 531 530 529 528 527 526 525 524 523 522 521 520 523 519 518 517 516 515 514 513 512 511 510 509 508 507 506 505 504 503 502 501 500 499 498 497 496 495 494 493 492 491 490 489 488 487 486 485 484 483 482 481 480 479 478 477 476 475 474 473 472 471 472 473 474 475 476 468 467 466 465 464 463 462 461 460 459 451 452 453 454 455 455 454 453 452 451 452 453 455 456 446 445 444 443 442 443 442 441 440 439 439 438 437 436 435 434 433 432 431 430 429 428 427 426 425 424 423 422 421 420 423 419 418 417 416 417 418 419 420 421 411 410 409 408 407 408 409 409 399 398 397 396 395 395 394 393 392 391 392 393 394 395 396 386 385 384 383 382 381 380 379 378 377 378 379 371 372 371 372 373 374 375 376 368 367 366 365 364 363 362 361 360 359 358 357 356 355 354 353 352 351 350 349 348 347 346 345 344 343 342 341 340 339 338 337 336 335 334 333 332 331 330 329 328 327 326 325 324 323 322 321 320 319 318 317 316 315 314 313 312 311 310 309 308 307 306 305 304 305 306 307 308 309 391 392 393 394 395 290 289 288 287 286 285 284 283 282 281 282 283 284 285 286 276 275 274 273 272 271 270 269 268 267 261 266 265 264 263 262 261 260 259 258 257 256 255 254 253 252 251 250 249 248 247 246 245 244 243 242 241 240 239 238 239 231 232 233 234 233 232 231 230 229 221 228 227 226 225 226 227 228 229 220 218 217 216 215 214 215 216 217 210 209 208 207 206 205 204 205 206 207 208 209 291 292 293 294 190 189 188 187 186 185 184 183 182 181 182 183 184 185 186 187 188 189 181 182 167 166 165 164 163 164 165 166 167 168 169 163 164 149 148 147 146 145 144 143 142 141 140 130 139 138 137 136 135 134 133 132 131 130 129 128 127 126 125 124 123 122 121 120 119 118 117 116 118 114 113 112 111 110 109 108 107 106 105 104 103 102 101 100 99 98 97 97 96 95 94 93 94 95 96 97 98 99 88 87 86 85 84 83 82 81 80 79 78 77 76 75 74 73 72 71 70 69 70 71 67 67 66 65 64 63 62 61 60 59 59 58 57 56 55 54 53 52 51 51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 36 34 33 32 31 30 29 28 27 26 27 28 29 30 31 32 33 34 35 36 37 38
