This recording is designed to guide you into a deep state of physical and emotional relaxation and down into sleep and therefore should never be used whilst driving or operating machinery.
Before going to bed,
Take some time to make sure that everything you need to do is done.
This will allow you to concentrate fully on the messages contained within this recording.
For better sleeping patterns,
You should go to bed at the same time every night,
And use this recording once a night for at least three weeks.
If you find it comfortable,
You should use headphones to listen to this recording.
Now take some time to make yourself comfortable.
It doesn't actually matter which way you're positioned in the bed,
As long as you're comfortable.
Take a nice gentle deep breath in through your nose,
And gently and slowly let it out through your mouth.
Become aware of the flow of your breathing,
In and out.
And begin to slow down your breathing.
Gently,
Slowly,
Easily.
On your next in-breath,
Hold the inhalation for three seconds,
And then exhale.
And as you exhale,
Release any unnecessary tension and tightness from the muscles.
Allow each exhalation to loosen and soften the muscles.
Take some time to let go of all cares and worries.
Nothing matters in this moment.
This is your time.
No one else's.
Your time.
Time for you to let go and relax.
To allow your mind to become still and calm.
Move your attention to your forehead.
And allow the muscles of your forehead to become loose,
Relaxed and tired.
As you do so,
Your entire body sinks a little deeper into the bed.
A little more comfortably down deeper into the bed.
Become aware of the little muscles around and behind your eyes.
Relax those muscles.
Loose,
Relaxed and tired.
Going into the cheeks.
Loosen the cheek muscles.
Relaxed and tired.
Into the tongue.
Loose,
Relaxed and tired.
And loosen the jaw.
Relaxed and tired.
Give your jaw a little wiggle.
Let it relax.
Starting to enjoy this easy,
Peaceful feeling.
Feeling calm and content,
Warm and comfortable.
Move your awareness into your neck.
Loosening the muscles.
Relaxing.
Softening.
And down into the shoulders.
Loose,
Relaxed and tired.
Down through the arms.
Softening.
Relaxing.
Loosening.
Down into the hands and the fingers and the thumbs.
Relaxed and tired.
You may start to notice that you're feeling a little heavier.
This means that your muscles are starting to loosen and relax.
Enjoy the heaviness.
Accept it.
Welcome it when it appears.
Relax your chest and your stomach.
Releasing.
Relaxing.
Softening.
All the way down the back.
Loose,
Relaxed,
Tired.
Move down into the thighs.
Release and relax.
And loosen the thigh muscles.
And down into the calves.
Loose,
Relaxed,
Tired.
And down through the ankles into the feet and the toes.
Loosen them.
Relax them.
Allow the feet and the toes to become tired.
As your body relaxes and continues to relax,
Your conscious mind is also relaxing.
As you drift down deeper and deeper into relaxation and into sleep.
To deeper and deeper levels of relaxation and sleep.
You are allowing a unique and wonderful part of you,
Your inner mind,
Your unconscious mind,
To become more and more responsible for your thoughts.
Your unconscious mind knows what thoughts are important and what thoughts are unimportant.
And you trust your unconscious mind now to reduce the unimportant thoughts.
To allow them simply to drift away.
And to process any important thoughts in the background.
Rather like allowing a computer to carry on working while you do something else.
While you drift down into a safe,
Comfortable,
Easy,
Natural sleep.
As your thoughts drift away,
You are becoming deeper and deeper relaxed.
Your muscles are continuing to loosen and become heavier as you simply let go and drift down into a deeper and deeper sleep.
The only thing that matters is the sound of my voice.
The sound of my voice continuing to make you sleepier and drowsier.
In fact every word that I say is helping you to become drowsier and drowsier.
Sleepier and sleepier with every word as you drift deeper and deeper.
Every word helping you to drift down into wonderful,
Sleepy relaxation.
Even if your mind wanders,
My words will go with you.
Drift with you.
So that you'll continue to benefit from positive suggestions.
You simply go to sleep.
Go to sleep.
Deep deep sleep.
You're sleeping a long,
Deep,
Natural,
Warm sleep tonight.
You are sleeping a long,
Deep,
Natural,
Warm sleep every night.
You will wake naturally,
Easily in the morning at the right time for you.
And because your body and mind have a time to rebuild and recharge,
You awaken in the morning feeling alert and refreshed.
More energized.
More centered and balanced.
With greater concentration.
With clarity of thoughts.
And with a lovely sense of well-being.
Well-being all over.
And so you continue to sleep better and deeper every night.
And you continue to sleep more naturally every night.
You're letting go quicker and drifting down easier every night.
It is easier and easier now to drift down into sleep at night.
As you settle down into bed and your head touches the pillow,
You're feeling so very sleepy and tired.
So very sleepy and tired.
You are now sleeping naturally every night without even trying.
Without even thinking about it.
And because of this,
You're forming new,
Beneficial sleeping patterns every night.
In bed,
All your attention is on relaxation.
And so much easier now.
So much easier now to relax every muscle in your body.
Without trying.
Without thinking.
Without effort.
So sleep now.
Sleep now.
Go to sleep.
Go to sleep.
