Sleep Steps On The Beach
Let the Sleep Steps on the Beach meditation guide you as you imagine walking barefoot along the shoreline, each step sinking gently into soft, cool sand. With every quiet footfall, the soothing rhythm of the waves helps your mind unwind, inviting deeper relaxation. This calming journey eases you into restful sleep, wrapped in the peaceful embrace of the sea and moonlit night.
Transcript
As your body relaxes now and becomes limp and heavy.
As you let go and really let your body relax now.
And as you breathe in and out,
Relaxing even deeper now,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach.
A beach that has soft sand stretching out for miles in front of you.
And perhaps you are noticing the sun getting ready to set as you walk along that beach.
And that beach has been cleaned by the waves going in and out.
And as you walk perhaps you notice that someone has written in the sand the number 100.
And as you think about the number 100 and continue strolling along,
Soon you notice that someone has written in the sand the letter A.
A capital A right there in front of you.
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number 99 written in the sand.
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand.
A capital B.
And you smile to yourself,
Wondering who has been writing these things.
As you walk along and see the number 98 carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand.
And your imagination begins to work,
Anticipating that the next number is 97.
That's right.
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand.
Feeling more and more calm.
And perhaps you notice a gentle breeze as you see the number 96 now written there in the sand.
And somehow you know that just a few feet ahead of you is the letter E written there.
And you begin to anticipate,
As you notice up ahead,
The number 95.
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F.
And now noticing the number 94.
And how comfortable you feel now,
With all the muscles in your body relaxing.
Noticing the letter G written in the sand now.
Feeling calm and serene,
Slowly walking along that beach to the number 93 now.
And you rest and settle,
As you imagine walking along that beach and seeing the letter H written in the sand.
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy.
Just imagine your arms and legs are so relaxed and heavy that you just can't move them.
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you.
Some place outside,
With nature all around.
Or maybe it's your favorite chair.
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go.
And think of the feeling you get in that place.
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down.
Things are getting ready to settle down for the night.
And you focus your attention on your breathing.
Become aware of each breath.
And with those soft breaths in and out,
That sun goes down a little more.
Things get a little darker.
And with each breath,
That sun is going down over the horizon.
And then slipping away.
Down.
And as the darkness is gathering in the sky,
The stars are coming out now.
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other.
And as you turn off each star,
Think of the number ten,
And then turn off the next one.
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax.
Another star going out.
As you easily switch off seven.
Going down and down.
Seven.
Six.
Becoming even deeper relaxed now.
Feeling comfort throughout your body.
Three.
Arms relaxing even more.
Toes and feet.
Calves relaxing.
Three.
Knees and thighs and hips relaxing.
As your chest and back and shoulders relax.
As your face and neck and scalp relaxes now in the sky.
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore.
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off.
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
Flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort that feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there,
In your thighs,
Feeling deep relaxation in your knees now,
Knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down,
And to the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off,
Seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set as you walk along that beach,
And that beach has been cleaned by the waves going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
And more relaxed,
And as you easily switch off,
Seven,
Going down,
And down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Eyes and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there,
In your thighs,
Feeling deep relaxation,
In your knees now,
Knees into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet,
Feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
Going down,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about,
Walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand,
The number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand,
The letter A,
A capital A,
Right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
More relaxed,
As you easily switch off,
Seven,
Going down,
And down,
Six,
Becoming even deeper relaxed,
Now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Eyes and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
As that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
And as that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
Going down,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself wondering who has been writing these things,
As you walk along and see the number ninety eight carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now with all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Eight,
Another star going out,
As you easily switch off,
Seven,
Going down,
And down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders,
Just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there,
In your thighs,
Feeling deep relaxation,
In your knees now,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Eight,
Another star going out,
And more relaxed,
As you easily switch off,
Seven,
Going down and down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set as you walk along that beach,
And that beach has been cleaned by the waves going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself wondering who has been writing these things,
As you walk along and see the number ninety eight carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now with all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are 10 stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number 10,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
8,
Another star going out,
More relaxed,
As you easily switch off 7,
Going down and down,
6,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
3,
Knees and thighs and hips relaxing,
2,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Going deeper and deeper,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
And more relaxed,
As you easily switch off seven,
Going down and down,
Seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about,
Walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand,
The number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand,
The letter A,
A capital A,
Right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Letting your mind relax,
Another star going out,
And more relaxed,
As you easily switch off seven,
Going down and down,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
Like a warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders,
Just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Going deeper and deeper,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down and down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set as you walk along that beach,
And that beach has been cleaned by the waves going in,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself wondering who has been writing these things,
As you walk along and see the number ninety eight carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
And as you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now with all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle as you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
And more relaxed,
And as you easily switch off,
Seven,
Going down,
And down,
Six,
Becoming even deeper relaxed,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Eyes and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more as if a gentle mist from that ocean were easing in to the fingers on you,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep and up into your eyes,
As all the tiny muscles around your eyes let go now,
Nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders,
Just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Into your calves as you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
When there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
And more relaxed,
As you easily switch off seven,
Going down and down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you,
Is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
And more relaxed,
And as you easily switch off,
Seven,
Going down,
And down,
Six,
Becoming even deeper relaxed,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
And as that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Going deeper and deeper down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Letting your mind relax,
Another star going out,
And more relaxed,
As you easily switch off seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle as you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
And more relaxed,
As you easily switch off seven,
And down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves,
Knees and thighs and hips relaxing,
Two as your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
And as that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Going deeper and deeper,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet,
Feel serene and placid,
As if you are floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
Notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Letting your mind relax,
Another star going out,
As you easily switch off seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about,
Walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
As you easily switch off seven,
Going down and down,
Seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet,
Calves relaxing,
Three,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
Flow seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly,
In a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down,
And to the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off,
Seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
As you easily switch off seven,
Going down,
And down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders,
Just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you are floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down and down,
Seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set as you walk along that beach,
And that beach has been cleaned by the waves going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself wondering who has been writing these things,
As you walk along and see the number ninety eight carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now with all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle as you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Letting your mind relax,
Eight,
Another star going out,
As you easily switch off,
Seven,
Going down and down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on you,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
That comfort moves down into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Your knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down and down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set as you walk along that beach,
And that beach has been cleaned by the waves going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred and continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
And as you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself wondering who has been writing these things,
As you walk along and see the number ninety eight carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze as you see the number ninety six now written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate as you notice up ahead the number ninety five,
And as you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle as you imagine walking along that beach and seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy that you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside with nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
When there are 10 stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number 10,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
8,
Another star going out,
And more relaxed,
As you easily switch off,
7,
Going down,
And down,
6,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
2,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing into the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows into your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders,
Just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down and down,
To the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
Going down,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
When there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Eight,
Another star going out,
And more relaxed,
As you easily switch off,
Seven,
Going down and down,
Seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
As you easily switch off seven,
Going down and down,
Seven,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet,
Calves relaxing,
Three,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips and relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
Flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
Slowing down,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
And as that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down,
And to the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine,
Or see,
Or sense,
Or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead the number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Or maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Letting your mind relax,
Another star going out,
As you easily switch off seven,
Going down,
And down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Three,
Arms relaxing even more,
Toes and feet,
Calves relaxing,
Two,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly from a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on your left hand,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in,
Flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Knowing that nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility flows up to the top of your head now,
And your thoughts become further and further apart,
As your forehead smooths out,
And your face becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
Flowing into your arm,
As you flow seamlessly into sleep,
Going deeper and deeper,
Feeling that comfort in your right hand now,
Easing its way down to the very tips of your fingers,
And you breathe easier and more gently,
As you seamlessly flow into a perfect night's sleep now,
And that comfort from your shoulders just effortlessly flows into your chest now,
Easing into every organ inside your body,
Because you already know that every organ functions flawlessly in a deeply relaxed state,
And that deeply relaxed state lets you flow seamlessly into a perfect night's sleep,
And as you sleep and as you dream,
You dream only dreams of comfort,
Only dreams that calm and soothe you,
And that comfort follows through every system in your body,
Relaxing that breathing,
Flowing into your stomach,
And feeling that calm,
Any tension there,
And as it flows into your back,
Your spine relaxes,
Peacefully,
Easily now,
So that the bed you are lying on holds you up in perfect harmony,
Supporting your body in exactly the way that is right for you,
And as you breathe in,
Into your hips,
And the organs there relax,
Functioning flawlessly,
As you flow seamlessly into sleep,
And it's going to be a source of surprise and great comfort to you now,
Now that you flow so seamlessly into sleep each night,
To you it's just normal to sleep all night long,
As that comfort flows down now,
Relaxing your thighs,
As if it were massaging the large muscles there in your thighs,
Feeling deep relaxation in your knees now,
Your knees,
Into your calves,
As you let go,
Down into your ankles now,
And as your ankles relax so deeply,
You notice your feet becoming heavier and heavier,
As every cell,
Every fibre,
Every molecule in your feet feels serene and placid,
As if you're floating right there,
On a cushion of air,
A cushion of comfort,
And a deep sense of tranquility,
As you go down,
Down and down,
And to the basement of relaxation,
Or perhaps down a set of stairs,
Somewhere outside,
To an even deeper level of sleep and comfort,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Another star going out,
As you easily switch off seven,
Going down,
Six,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
As your chest and back and shoulders relax,
I wonder if you can imagine or see or sense or even think about walking on a beautiful beach,
A beach that has soft sand stretching out for miles in front of you,
And perhaps you are noticing the sun getting ready to set,
As you walk along that beach,
And that beach has been cleaned by the waves,
Going in and out,
And as you walk perhaps you notice that someone has written in the sand the number one hundred,
And as you think about the number one hundred,
And continue strolling along,
Soon you notice someone has written in the sand the letter A,
A capital A right there in front of you,
And as you continue going deeper and deeper,
Becoming more and more relaxed,
You notice the number ninety nine written in the sand,
And you think about that number for just a moment,
As you stroll on by,
Coming to the letter B written in the sand,
A capital B,
And you smile to yourself,
Wondering who has been writing these things,
As you walk along and see the number ninety eight,
Carefully drawn in the sand,
And your feet feel so comfortable with the warmth of the sand flowing up into your body,
And you see the letter C written in the sand,
And your imagination begins to work,
Anticipating that the next number is ninety seven,
That's right,
And as you become more calm and relaxed,
Walking on the beach,
You find the letter D written there in the sand,
Feeling more and more calm,
And perhaps you notice a gentle breeze,
As you see the number ninety six now,
Written there in the sand,
And somehow you know that just a few feet ahead of you is the letter E written there,
And you begin to anticipate,
As you notice up ahead,
The number ninety five,
As you become more and more relaxed,
Your body feeling heavier and much more calm,
And you see the letter F,
And now noticing the number ninety four,
And how comfortable you feel now,
With all the muscles in your body relaxing,
Noticing the letter G written in the sand now,
Feeling calm and serene,
Slowly walking along that beach to the number ninety three now,
And you rest and settle,
As you imagine walking along that beach,
And seeing the letter H written in the sand,
And you realize that your thoughts are further and further apart,
And I wonder if you can imagine what it would feel like if your arms and legs were really heavy,
Just imagine your arms and legs are so relaxed and heavy,
That you just can't move them,
And now think of some place,
Maybe the beach,
Where you can be that is always calm and peaceful for you,
Some place outside,
With nature all around,
Maybe it's your favorite chair,
A place where you can be on your own,
Just relaxing,
Nothing to think about,
Nothing to do,
Nowhere to go,
Just letting it all go,
And think of the feeling you get in that place,
And as you imagine or think about that place,
Notice that it's late afternoon,
Moving into early evening,
And the sun is going down,
Things are getting ready to settle down for the night,
And you focus your attention on your breathing,
Become aware of each breath,
And with those soft breaths in and out,
That sun goes down a little more,
Things get a little darker,
And with each breath that sun is going down over the horizon,
And then slipping away,
Down,
And as the darkness is gathering in the sky,
The stars are coming out now,
And as you notice each star,
You notice when there are ten stars,
And you imagine turning out the light of each star,
One after the other,
And as you turn off each star,
Think of the number ten,
And then turn off the next one,
And as that sky gets darker,
You feel yourself going inward,
Becoming more relaxed,
Eight,
Another star going out,
As you easily switch off,
Seven,
Going down,
And down,
Becoming even deeper relaxed now,
Feeling comfort throughout your body,
Arms relaxing even more,
Toes and feet and calves relaxing,
Three,
Knees and thighs and hips relaxing,
Two,
As your chest and back and shoulders relax,
As your face and neck and scalp relaxes now,
And the sky,
The sky is pleasantly darker,
And the colors blend into a lighter shade,
And perhaps you become aware of the distant sound of the ocean on the shore,
As you hear the waves gently,
And perhaps in the distance,
You hear seabirds calling faintly,
From a long way off,
And you marvel at the deep sense of calmness and tranquility that sweeps over you,
And it allows you to flow seamlessly into sleep,
As those sounds take you deeper and deeper,
Becoming more and more relaxed,
As if a gentle mist from that ocean were easing in to the fingers on you,
Beginning at the fingertips,
And relaxing every molecule,
Every fiber,
Every cell in your fingers,
As they become loose and limp,
And that ocean mist is so harmonious and relaxing,
As that placid sound in the distance fills you with serenity,
And that comfort flows in to your arm now,
As if that mist of calm and comfort were spreading,
Spreading up into your shoulders now,
A warm towel on your shoulders,
Allowing any tension there to simply ease out now,
As it expands that comfort up into the back of your neck,
And your throat relaxes,
And that beautiful mist of comfort flows into your nose,
As you breathe so easily in and out,
And that quiet breathing flows seamlessly into sleep,
And up into your eyes,
As all the tiny muscles around your eyes let go now,
Nobody wants anything from you right now,
As that mist expands into the back of your head and your neck,
And any tension there lets go,
As a feeling of unwinding,
Releasing,
As that soothing comfort,
That feeling of tranquility,
Flows up to the top of your head,
And your thoughts become further and further apart,
As your forehead smooths out,
Becomes expressionless in deep relaxation,
As that comfort flows gently into your thoughts now,
As your thoughts feel so harmonious,
So placid,
So serene,
As you flow seamlessly into sleep,
Going deeper and deeper,
Easing its way down to the very tips of your fingers,
As you seamlessly flow.
