Before we begin.
.
.
Please make sure you're somewhere safe where you can fully relax Not driving?
Not operating machinery,
Just free to let your whole system rest.
Sleep hasn't gone anywhere.
It's still in your body.
Still warm.
Still close.
And you'll be back inside it in minutes.
Not ours.
I'm Chibs Okereke,
And welcome to tonight's sleep meditation experience.
Tonight,
I'll speak calmly.
And directly.
To the part of your mind that already knows how to fall asleep.
And a heaviness will start moving through you almost instantly.
You don't need to concentrate.
You don't need to stay with every word.
Drifting off before I finish is the whole point.
You're already where you need to be.
Already in bed.
Already halfway there.
So just settle into whatever position your body wants.
And if you've been checking the time.
You can stop now.
The phone face down.
The numbers no longer your business tonight.
However many hours are left.
They're enough.
And allowing your body to sink into the bed a little more.
Noticing the places you are being held.
The back of your head on the pillow.
The shoulders.
The hips.
The heels.
Warm spots where the body meets the sheets.
Warm the whole time you are lying here.
The bed taking your weight.
All of it.
Nothing for your muscles to do now.
And let's take three slow breaths together.
Breathing in.
Gently.
And breathing out.
Even softer.
Breathing in.
Slower this time.
And breathing out.
Even softer.
Another breath in.
And a slow,
Softer breath out.
As the breath slows.
The nervous system begins standing down.
That's already happening.
And all ready.
Something is changing.
A heaviness beginning to arrive.
In the arms first,
Usually.
Mend the legs.
The kind of heaviness that comes over you in the last few seconds before sleep.
The one you almost never get to notice.
Because you're usually gone by then.
Tonight,
You get to feel it arriving.
And allowing that heaviness to move down through you now.
In one slow pass.
From the top of your head to the soles of your feet.
A heaviness moving through the forehead.
Moving through the eyes.
Moving through the jaw.
Everything in your face,
Letting go of its shape.
Moving down through the neck now.
The shoulders.
Dropping.
And widening.
Through the arms.
The elbows.
The hands.
The fingers.
Too heavy to lift.
Moving down through the chest and the belly.
The front of the body softening with every breath out.
Down through the hips now.
The thighs.
The knees.
The cops.
Into the ankles into the fate.
Into the toes.
And gone.
Your whole body heavier than it was a minute ago.
That's how quickly this works.
Sleep is still close.
And whatever woke you.
It can wait.
The list.
A conversation.
The thing you are replaying.
None of it needs to be solved at this hour.
Your mind will be far better at all of it after sleep.
And far kinder about it too.
Falling back asleep happens in minutes.
And none of them are minutes that you have to count.
And you can hand the whole job over to your body now.
Your body is so good at falling asleep.
It's been doing it since before you could talk.
Sleep is still close.
It's been close this whole time.
Just underneath all of this.
Waiting.
And then a moment.
I'm going to count slowly down from 10 to 0.
The only counting left tonight.
A slow count down to zero.
Each number taking you further down.
And allowing yourself to drop a little lower with every number.
So that by zero,
You're deeper than you've been all night.
10.
Beginning to let go.
Nine.
Heavier.
8.
Softer now.
And calmer now.
Seven.
Further from the hour on the clock.
Further from the day ahead.
Six.
Drifting.
Five.
Halfway down now.
And the way back to sleep getting easier with every number.
For.
Sinking.
Slower.
Quieter.
Three.
Your body remembering exactly how to do this.
Too.
Nearly there.
Almost no thoughts left to hold.
One.
So deep now.
So heavy now.
Zero.
All the way down.
Fast asleep.
And now your body gets on with the night.
Sleep taking over.
The deeper stages arriving.
A repair work that only happens down here.
And a new pattern settling in as it does.
Night after night.
Viking.
And then falling back asleep within minutes.
Not ours.
Faster each time.
Until your body stops treating the middle of the night as a problem to solve.
Sleep is still close.
And from here.
If you ever need to wake up for any reason at all.
You will.
Easily.
Naturally.
Just as you always do.
But if there's nothing that needs you.
No reason to wait.
Then you can allow yourself to sink even more fully into this deep sleep.
Restorative sleep.
And you don't need my voice anymore.
You can allow my voice to drift to the edge of things.
The way sound does when you're already going under.
Words turning into nothing in particular.
Just something warm in the room.
Further away with each one.
You won't notice when it stops.
Nothing to stay awake for.
Nothing left to do now.
Bit sleek.
And now.
These simple phrases can drift softly in the background.
You don't have to repeat them.
You don't have to remember them.
They can simply be there.
Quietly.
Steadily.
While you sleep.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening,
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every outbreath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
Awake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently.
And I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out breath takes me deeper.
Nothing needs me until morning.
Rest is happening.
Even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Happiness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
Sleep is still close.
I fall back asleep easily.
Waking in the night is ordinary.
My body knows the way back down.
I don't need to count the hours.
There's nothing I have to solve tonight.
It's safe to let go now.
Heaviness is arriving all on its own.
Falling back asleep takes minutes.
I can leave the rest of the night to my body.
Every out-breath takes me deeper.
Nothing needs me until morning.
Rest is happening even now.
I wake gently and I go back down gently.
In the morning,
I'll have had more sleep than I expected.
Tomorrow will look different after sleep.
My nights are getting easier.
