Welcome,
My name is Soraya,
I'm an RTT therapist and clinical hypnotherapist,
And this short recording is designed to help your mind and nervous system gently switch out of the busy state of the day and into a calmer state where sleep can arrive naturally,
And you can listen to this while lying in bed or anywhere you feel comfortable,
And if you're listening at bedtime,
Simply allow the sound of my voice to guide you as your body begins to relax.
There's nothing you need to do,
Nothing you need to try to make happen,
All you need to do is just listen to the sound of my voice and just allow your body to settle.
Now,
Just begin by noticing your breathing,
You don't need to change it,
Just simply notice the breath moving in and moving out.
Now,
Just gently allow the breath to become slightly slower,
Breathing in through the nose and breathing out through the mouth.
Each time you breathe out,
Just allow the shoulders to drop a little,
Allow the jaw to soften,
Allow the muscles around the eyes to relax,
And with every breath out,
Your nervous system begins to settle.
Now,
Just imagine a gentle wave of relaxation moving through the body,
Beginning at the top of your head,
Softening the scalp,
Relaxing the forehead,
Smoothing the muscles around the eyes,
And just let the jaw relax,
And let the tongue rest softly in the mouth.
Now,
Just allow that feeling of relaxation to move down through the neck and shoulders,
And just let the shoulders drop,
Releasing the weight of the day.
Now,
Now that relaxation flows down through the arms,
Through the hands,
All the way to the fingertips,
And now down through the chest,
Allowing the breathing to become slow and steady,
Down into the stomach,
Allowing the belly to soften.
Now that wave of relaxation moves through the hips,
The thighs,
The knees,
The calves,
All the way down into the feet,
And the whole body becoming heavier,
Softer,
More relaxed,
And as the body relaxes,
The mind can begin to quiet,
And thoughts may still appear from time to time,
But that's completely normal,
But thoughts can simply pass by like clouds moving across the sky.
You don't need to follow them,
You don't need to solve anything tonight,
The day is complete.
Your mind can rest,
Your body can restore,
And your body already knows how to sleep.
Sleep is something natural,
Something your mind and body have known how to do your entire life,
And each night becomes easier for your nervous system to settle,
Easier for your mind to switch off,
Easier for the body to drift into deep,
Restorative rest.
Your bed becomes a place of calm,
A place of comfort,
A place where the body feels safe to relax completely,
And as the body softens,
Sleep can begin to arrive naturally.
Now,
Now,
Just allow yourself to imagine drifting into a peaceful night's sleep,
The body heavy,
The breath slow,
The mind quiet,
And whether you fall asleep immediately or simply continue resting peacefully,
Your body's receiving exactly what it needs,
And of each night that passes,
Your mind learns more easily how to switch off and allow deep rest,
And even if you wake during the night,
Your body will remember this feeling of calm and return to sleep more easily,
And if you're listening at bedtime,
You can simply allow yourself to drift into sleep now,
Just let the sound of my voice fade into the background,
As your mind and body continue to just relax now,
Now,
Simply allow yourself to drift into a peaceful night's rest,
And know that your mind and body are always capable of returning to the state of calm and safety.
Good night.
