Welcome,
Lovely.
If you're listening to this,
It means that you're awake and you would prefer not to be.
Let's help you slide back to sleep.
Begin by moving opposite arms and opposite legs.
So right arm,
Left leg,
And then switch to the left arm and the right leg.
So you're walking down the street.
If there's someone in bed next to you,
Be as surreptitious as you can so as not to disturb them.
So counting as you march.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20.
Relax.
Picture in front of you a black or a white board,
Whichever you prefer.
If you've chosen a black board,
Imagine a piece of white chalk drawing on the board.
If you have a white board,
Choose a black marker.
As you go through this process,
Don't go into details.
Just write down the headline or major issue.
Imagine you are telling your closest friend and you won't be repeating things that you've already said.
If you need to skip a question,
That is perfectly fine too.
What is in your mind that is keeping you awake?
Write down what is causing you the most stress first.
Thank you.
Now erase what you just wrote.
Again,
What is keeping you awake?
Write the next thing.
Thank you.
Now erase it.
Once more,
What is keeping you awake?
And each time,
Witness yourself writing the words down.
Something new,
Something different,
We are going to empty out your mind.
Thank you.
Now erase it.
What is keeping you awake?
Thank you.
Now erase it.
What is keeping you awake?
And if you hit the end of the road and there is nothing further,
You can write nothing and erase it or you can just patiently wait.
What is keeping you awake?
Thank you and erase.
What is keeping you awake?
Thank you and erase.
Three to go.
What is keeping you awake?
Thank you and erase.
Two more times.
What is keeping you awake?
Thank you and erase.
Last one.
What is keeping you awake?
Thank you and erase.
Excellent work.
Emptying out the mind.
In your mind's eye with your eyes closed.
Search in your mind for the switch.
The on off switch to your mind.
Switch it to off now.
Imagine that you have blinds that go all the way around your head.
Pull them down now.
Bring all your energy down to your heart.
Listen to your heartbeat.
See if you can feel it,
Hear it,
Sense it,
Visualize it,
Whichever way works best for you.
Trust that you will be okay.
Know that even when your body is resting,
You are getting a level of respite and the cells of your body can still renew and repair even if your mind is not asleep.
Maintain your focus in your heart.
Feeling love and appreciation flowing in your heart.
Even when you are awake,
Your body knows exactly what to do.
Visualize the flow of blood from your heart,
Your extremities,
Your hands,
Your legs,
Top of your head.
Feel how easy the cells of your body find to just respond to your heart's beat.
Nothing for you to do,
Nowhere for you to go.
Just releasing,
Relaxing,
Slipping further and further down,
Sliding down and away,
Allowing my voice to send you deeper towards sleep.
Calming,
Easy,
Peaceful,
Soothing sleep.
All is well.
Slide down and away,
Down and away,
Down and away.
