Sleepy Talk Down By The Fireside For Insomnia

This fireside talk down begins with a short breathing exercise and is then followed by a simple visualization, imagining your ideal place to relax, which will help to take your mind away from present worries. It will then go into a "countdown to relaxation" from 20 and will finish with some repeating affirmations that will gradually become quieter until you are left with the soothing sound of the crackling fire as you continue to fall asleep.

Transcript

Welcome to this cozy fireside talkdown that is designed to help you detach from feelings of anxiety or stress as you drift deeper and deeper to sleep.

Once the talkdown is finished,

The fire will continue to crackle for a little while longer,

Allowing you to simply enjoy the peaceful sound of the fire as it keeps you warm and safe while you dream away the night.

Take a moment to get yourself comfortable wherever you are and try to make sure that you are not too warm and not too cold.

And as you lie there now,

Try to remove any pressure to fall asleep quickly and try not to focus on expectations or results tonight.

It's okay if falling asleep takes time for you and it's okay if your mind is still racing at the moment.

The important thing is that you're here now.

You have chosen to do this,

To help yourself,

And that is a big step.

Try to simply enjoy the process of becoming more relaxed and enjoy the sound of the crackling fire as I guide you on this journey tonight.

If you haven't already,

Allow your eyes to close and give yourself the permission to let go of everything else tonight as we focus completely on you.

Now,

When you are ready,

Breathe in through the nose to a count of four,

And out through the mouth for five.

With every out-breath,

Imagine that you are blowing away any thoughts that are lingering in your mind as they drift away from you.

Continue to breathe in this way and allow your body to become a little bit heavier with each round.

You are inhaling peace and exhaling stress.

And now allow your breath to return to a normal rhythm as you feel yourself sink deeper and deeper into the mattress.

As you listen to the sounds of the fire,

Let yourself begin to imagine that you are in your ideal place.

It might be a log cabin where a cold snowstorm blows outside,

But you are warm and cozy inside the cabin.

Or maybe you are camping under the stars,

Sitting by a crackling bonfire and gazing at the universe as you watch the constellations pulse above you.

There are no limits here tonight.

Wherever you would like to be right now,

Then that is where you are.

And as you let your eyes wander around this place,

You might see friends or people that are close to you who bring you comfort.

Or perhaps this journey tonight is one that you would like to take by yourself in a peaceful solitude.

There is no right or wrong here,

Just whatever brings you the most comfort.

How does it feel to be in this special place of yours?

Paint a picture in your head of everything around you,

And maybe there is a certain smell that you can remember or imagine about this place.

Wherever you are,

Imagine that you are wrapped in a thick blanket that is being heated by the fire.

It is a beautiful sensation to be enveloped in warmth.

Just be with these images now,

And allow them to come to the forefront of your mind.

And as you picture this perfect place of yours,

Give yourself permission to smile tonight,

And enjoy this moment.

Remind yourself that you deserve this time,

And you deserve this comfort.

Allow yourself to let go of any control over your body as you feel it become heavier and heavier.

And if you find that your thoughts are still distracted or working away,

Then that's okay,

It's completely normal.

Try to recognise these thoughts without judgement,

As if you were looking at them from the outside,

And then as you give these thoughts permission to leave you now,

They begin to slowly pour into the fire,

And you watch them melt away and disappear out of sight.

As you continue to relax by the fire,

You will hear a slow countdown from twenty,

And by the end you will drift into an even deeper state of relaxation,

Where your body and mind will be at complete peace.

Twenty.

Allow the warmth of the fire to flow through you now,

Warming your entire body.

Nineteen.

The gentle heat seeps into your toes and your feet as you feel them becoming soft and heavy.

Eighteen.

The warmth moves into your ankles,

And you feel the joints becoming loose and free.

Seventeen.

You feel this heat trickle up into your calves,

And they become warm and soft as you feel any tension unravel.

Sixteen.

Your knees become loose and heavy with warmth as they sink into the mattress.

Fifteen.

The warmth from the fire moves into your thighs,

And you feel any knots loosening,

And the muscles becoming heavy and relaxed.

Fourteen.

You feel this relaxation drift into your buttocks muscles and your hips,

As you feel your entire lower body become heavy and free.

Thirteen.

This heat moves into your stomach and sits in your core like a mini-fire,

Warming your belly and releasing any tension.

Twelve.

This sensation moves into your lower back,

And it travels all the way up your spine,

Softening each vertebra.

Eleven.

From your spine,

The warmth spreads across the whole of your back,

Relaxing each and every muscle.

Ten.

The warmth moves into your chest,

And begins to melt away all tension here,

As you feel your chest becoming soft,

Open and free.

Nine.

This relaxation travels down your arms,

And softens all of the muscles as it loosens the elbow joints.

Eight.

It moves into your hands,

Softening the palms and the back of your hands,

And your fingers.

Your arms lie at your side,

Completely heavy,

As you let go of all control.

Seven.

This warmth moves to your shoulders now,

And you feel all tension begin to unravel,

And any knots becoming loose,

Like butter melting.

Six.

This sensation trickles up your neck,

Softening and relaxing all of the muscles.

Five.

As this warmth travels into your face now,

You feel your jaw become loose,

And your lips become soft,

As any tension is melted away.

Four.

You feel your cheeks become warm and relaxed,

As you continue to let go of all control.

Three.

The heat moves over your eyes,

And you feel any tension here gently soften and relax.

Two.

As this warmth moves further up,

You feel any tension in your forehead slowly melt away,

And your brow has become warm and soft.

One.

Allow your entire body to be filled with the warmth from the fire.

Let all of your muscles relax,

And any remaining tension melt away.

Feel your body become heavy,

As you sink deeper into complete comfort.

Allow your mind to soften,

As you let any remaining thoughts fall away from you.

You are in a state of deep relaxation,

Of rest and recovery,

And of a calm and tranquil mind.

You are safe here,

And surrounded by beauty and comfort.

The fire will keep you warm tonight,

And will keep your dreams pure and wonderful.

You will begin to hear some words of affirmation,

Which you can repeat in your head if you want,

Or simply listen to these words,

And let them wash over you as you enjoy the sounds of the crackling fire.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.

I am letting go of all control.

There is no need to think right now.

Tonight I will sleep peacefully.

I am on a journey to recovery.

Looking after myself brings me comfort.

I will wake up energized and fresh.

My dreams will be pure and beautiful.

I deserve this wonderful sleep.

My body and my mind are special to me.

I am safe and warm.

I am protected.

I leave any and all concerns behind me.

The day is done now,

And I only move forward.

I enjoy giving time to myself.

I am building a positive life.