Calm Your Body: Sleep Wind-down For Restless Nights

Unwind and let go of the day with this calming, voice-only sleep wind-down. Perfect for restless minds, this session guides you gently into deep, restorative sleep, helping you release tension and quiet racing thoughts. No music or background sounds just a soothing voice to help you relax fully and drift off peacefully. Ideal for nightly use, it’s your companion for a calm, uninterrupted night’s sleep.

Transcript

Hi,

This is Aidan,

And welcome.

If your mind has been racing or you're carrying the weight of the day,

This session is designed to help you pause,

Reset and drift into a deep restorative sleep.

As a cognitive behavioural hypnotherapist,

I'll be using evidence-based techniques to help you quiet your nervous system and create a sense of safety,

So you can finally let go.

So please,

Take a moment to make yourself comfortable,

Close your eyes,

And let's begin.

And as you settle in,

I want to remind you that there is nothing for you to do right now,

Nowhere you need to be.

You don't even need to listen closely to the sound of my voice.

In fact,

It is perfectly safe for you to drift off and fall asleep long before this session finishes.

Your subconscious mind will continue to hear and absorb everything it needs,

While you simply rest.

So take a deep breath in,

And as you exhale,

Imagine that your entire body is made of warm,

Soft wax.

And with every breath,

The wax is gently melting.

Loosening,

Softening,

As your body sinks deeper into comfort.

Start with your feet,

Take a slow breath in,

And as you exhale,

Imagine the wax in your feet beginning to melt.

Flowing gently downward,

Any tension dissolving,

Dripping away.

Now,

Bring your attention to your calves,

Breathing in,

And out.

And as you breathe out,

Feel the warmth spread upward,

As if the wax of your lower legs is melting into perfect stillness.

Smooth,

Soft,

Heavy,

And relaxed.

Your thighs now,

Each breath softens them a little more,

Melting like candle wax in the glow of a gentle flame.

The muscles yielding,

The warmth spreading through your hips and legs.

Move to your stomach and lower back,

Breathing in,

And breathing out.

Now,

Feel this soft melting warmth spreading through your middle,

Your belly loosening,

Your spine unwinding,

Each muscle letting go,

As if the wax is flowing gently into perfect stillness.

Now,

Your chest and shoulders,

You might notice they carry a lot of the day's tension.

So,

As you breathe in,

Imagine a gentle heat radiating through them,

And as you exhale,

Feel the wax melt,

Dripping away the last traces of weight or worry.

Your arms now,

From your fingertips to your wrists,

To your elbows,

To your shoulders,

To your wrists,

Everything becoming heavy,

Soft,

And fluid,

Melting into deep relaxation.

And now,

Bring your attention to your neck and jaw,

Inhale gently,

And as you exhale,

Let the wax of your neck and jaw soften completely,

The jaw unclenching,

The neck warm and free.

Now,

Your eyes and forehead,

Feel the gentle warmth spreading there,

As the wax of your face smooths and melts,

The tiny muscles releasing,

Your whole face calm and serene.

Now,

Your entire body feels as though it's been touched by gentle warmth,

Softened,

Soothed,

Melting deeply into the surface beneath you,

Completely supported,

Completely safe.

With every breath,

You drift a little deeper,

A little quieter,

A little more at peace.

Your body now is soft,

Fluid,

Like warm wax,

Completely at ease.

And in your mind's eye,

You notice a single candle burning softly in the darkness,

Its flame glows gently,

Steady,

Calm.

This candle represents your awareness,

Bright enough to guide you,

But soft enough to let you drift into peace.

And as the wax melts slowly,

The candle begins to shorten,

And with it,

You find yourself sinking deeper and deeper into calm.

In a moment,

I'll count from ten down to one,

And with each number,

Imagine the candle melting lower,

The flame dimming slightly,

And your body and mind drifting twice as deep into rest.

Take a slow,

Deep breath in,

And as you exhale,

Begin to follow the descent.

The candle glows steady and warm,

You watch the flame dance softly,

And feel your body sink deeper into stillness.

Nine,

Wax slides down its sides,

Smooth and liquid,

Just like your thoughts,

Beginning to slow and soften.

Eight,

The room around the candle grows darker,

Quieter,

As you feel yourself letting go even more.

Seven,

The flame flickers gently,

And with each flicker,

Another layer of tension melts away.

Six,

You breathe in peace,

And exhale release,

As the candle burns lower and lower.

Five,

Half the candle remains now,

The light dim,

Soft,

Comforting,

And you're drifting deeper into the glow.

Four,

Your body is heavy and warm,

Your mind quiet,

And you can almost feel the air around you slowing.

Three,

The candle shortens further,

Its flame now small and steady,

Guiding you gently into deep,

Quiet stillness.

Two,

Almost at the base now,

The last of the wax melting away.

Taking with it the last of the day's thoughts.

One,

The flame softens to a faint glow,

And then it flickers and fades.

Darkness,

Peaceful,

Gentle,

Infinite.

Three,

You rest now in the quiet that remains,

Safe,

Supported,

Deeply at peace.

Four,

Even as the candle's light fades,

A quiet warmth remains within you,

A soft,

Steady calm that glows deep inside your chest.

Five,

Guiding you through this rest and into deep,

Healing sleep.

Six,

And as you rest here now in this quiet darkness,

Your nervous system is beginning to remember something important,

That sleep is not something you have to force,

It's something your body already knows how to do.

For a long time now,

Your mind may have been trying to protect you,

Staying alert,

Scanning,

Checking whether it's safe enough to let go.

And you can thank that part of your mind,

Because its intention was never to keep you awake,

Only to keep you safe.

But tonight,

Your body is learning something new,

That this moment,

Right now,

Is safe.

There is no danger here,

No problem to solve,

No effort required,

And when the body feels safe,

Sleep happens naturally.

You might notice that the more you stop trying,

The easier it becomes.

To drift.

So,

From now on,

You no longer measure sleep,

You simply allow rest.

If thoughts appear,

You don't need to push them away,

Instead,

You can let them float by,

Like distant clouds in a night's sky.

Noticed,

But not followed.

Thoughts can come in,

Resting underneath them,

Because every slow breath you take is sending a message to your nervous system.

There is nothing I need to do.

There is nothing I need to control.

It is safe to rest now.

Calculating hours tonight,

That cycle gently loosens,

Because you are learning this truth,

That even resting calmly is beneficial.

Even lying peacefully is restorative.

That your body recovers far more easily than your mind believes.

So,

There is no pressure here,

No deadline,

No expectation.

Sleep can come whenever it chooses,

And if it comes slowly,

That's perfectly okay.

The moment you stop needing sleep is often the moment it arrives,

And your subconscious mind understands this now.

Imagine now that you are floating effortlessly on water,

And sleep holds you automatically.

And in the same way,

Sleep holds you,

Without effort,

Without force.

Every breath gently rocks you back and forth.

Your body knows exactly how to let go,

And let go fully into sleep,

Or hover gently between waking and dreaming.

And as the night continues,

It grows quieter,

And quieter,

Your breathing slower and heavier.

Each small awakening simply leads you back down into deeper rest.

Because now,

Sleep is no longer something to monitor,

It is something that happens naturally.

And your subconscious mind will continue to reinforce this learning,

Night after night,

That bedtime is safe,

That rest is allowed,

That your body knows exactly what to do.

There is nothing more you need to hear,

Just the gentle rhythm of your breath,

And the comfort of letting go.

Whenever you are ready,

You drift softly,

Peacefully,

Into deep,

Natural,

Restorative sleep.

Sleep now,

Now you don't need to listen actively at all.

These words can simply drift through you,

Like a soft rhythm,

While your body rests.

Your subconscious mind naturally absorbs what it knows,

And with every slow breath,

Your body continues to relax.

They may simply blend into the background,

All of it is perfectly okay.

There is nothing I need to fix,

Nothing I need to solve,

Nothing I need to control.

Rest is enough,

And rest is happening naturally.

I am safe in this moment,

Completely safe to let go,

My breathing is slow,

Steady,

Harming my nervous system.

Signals release,

And signals ease,

When the body is ready,

My body is learning more and more,

How safe it is to rest.

Even wakefulness is peaceful now,

And peaceful wakefulness leads naturally to sleep,

My nervous system is settling,

Softening,

Returning to balance.

There is no urgency,

No pressure,

No expectation,

Time no longer matters,

Rest is happening.

Whether I notice it or not,

I allow things to be exactly as they are,

The deeper my body relaxes.

Sleep will arrive in its own way,

At its own pace,

And that is perfectly safe.

You don't need to listen actively at all,

These words can simply drift through you,

Like a soft rhythm.

Your body rests,

You don't have to remember them,

Your subconscious mind naturally absorbs what you are saying,

Your body continues to relax.

Hear these words now,

All of it is perfectly okay.

There is nothing I need to fix,

Nothing I need to solve,

Nothing I need to control.

Rest is enough,

And rest is happening naturally.

I am safe in this moment,

Completely safe to let go.

My breathing is slow,

Steady,

And not harming my nervous system.

The moment signals release,

The moment signals ease,

The moment comes when the body is ready.

My body is learning more and more about how safe it is to rest.

Even wakefulness is peaceful now,

And peaceful wakefulness leads naturally to sleep.

My nervous system is settling,

Softening,

Returning to balance.

There is no urgency,

No expectation,

Rest is happening,

Whether I notice it or not.

My body relaxes,

Sleep will arrive in its own way,

At its own pace,

And that is perfectly safe.

You don't need to listen actively at all,

And these words can simply drift through you,

Like a soft rhythm,

Body rests,

Rests.

Your subconscious mind naturally absorbs what it is,

Your body continues to relax.

Hear these words now,

All of it is perfectly okay.

There is nothing I need to fix,

Nothing I need to solve,

Nothing I need to control.

Rest is enough,

And rest is happening naturally.

Naturally,

I am safe in this moment,

Completely safe to let go.

My breathing is slow,

Steady,

Harming my nervous system.

Signals release,

Signals ease,

Comes when the body is ready,

My body is learning more about how safe it is to rest.

Even wakefulness is peaceful now,

And peaceful wakefulness leads naturally to sleep.

My nervous system is settling,

Softening,

Returning to balance,

There is no urgency,

No expectation.

Rest is happening,

Whether I notice it or not,

Things are happening to be exactly as they are.

Deeper and deeper my body relaxes,

Sleep will arrive in its own way,

At its own pace,

And that is perfectly safe.

Now you don't need to listen actively at all,

These words can simply drift through you like a soft rhythm.

Your body rests,

You don't have to remember them,

Your subconscious mind naturally absorbs what it needs.

My body continues to relax,

And continues to quiet.

These words now,

All of it is perfectly okay,

There is nothing I need to fix,

Nothing I need to solve,

Nothing I need to control.

Rest is enough,

And rest is happening naturally.

I am safe in this moment,

Completely safe to let go,

My breathing is slow,

Steady,

And not harming my nervous system.

Signals release,

Signals ease,

Comes when the body is ready.

My body is learning more and more about how safe it is to rest.

Even wakefulness is peaceful now,

And peaceful wakefulness leads naturally to sleep.

My nervous system is settling,

Softening,

Returning to balance.

There is no urgency,

No pressure,

No expectation,

No longer matters,

Rest is happening,

Whether I notice it or not,

I allow things to be exactly as they are,

The deeper my body relaxes.

Sleep will arrive in its own way,

At its own pace,

And that is perfectly safe.

Now,

You don't need to listen actively at all,

These words can simply drift through you,

Like a soft rhythm.

Your body rests,

You don't have to remember them,

Your subconscious mind naturally absorbs what it needs.

Your body continues to relax,

These words now blend into the background of it,

Is perfectly okay.

There is nothing I need to fix,

Nothing I need to solve,

Nothing I need to control,

Rest is enough,

And rest is happening naturally.

I am safe in this moment,

Completely safe to let go,

My breathing is slow,

Steady,

And not harming my nervous system.

The moment signals release,

The moment signals ease,

The moment comes when the body is ready,

And my body is learning more about how safe it is to rest.

I simply rest underneath,

Even wakefulness is peaceful now,

And peaceful wakefulness leads naturally to sleep,

My nervous system is settling,

Relaxing,

Softening,

Returning to balance.

There is no urgency,

No pressure,

No expectation,

Time no longer matters,

Rest is happening,

Whether I notice it or not,

I allow things to be exactly as they are,

The deeper my body relaxes,

Sleep will arrive in its own way,

At its own pace,

And that is perfectly safe.