Before we begin.
Please make sure you are somewhere safe where you can fully relax not driving.
Not operating machinery.
Just free to let your whole system rest.
Tonight.
Sleep can come in minutes.
The way it does when nothing is standing in its way.
Your body already knows how.
It's fallen asleep thousands of times without any help from you.
All that's left tonight is to step aside.
And allow it.
I'm Chibs O'Karrakeh.
And welcome to this rapid sleep meditation to help you fall asleep in minutes.
Tonight,
We're taking the effort out of falling asleep.
So your body can do what it already knows how to do.
Here's how tonight works.
I'll speak calmly and directly to the deeper part of you.
The part of you that runs your breathing.
Your heartbeat.
In your sleep.
Without ever being asked.
Your body will grow heavy quickly.
And then we'll count down through the last few minutes before sleep.
And somewhere in that count,
Sleep can simply take over.
Time to get comfortable now.
Pillow where you want it.
Covers where you want them.
Alarm set if you need one.
And the phone down,
Screen away.
And that's it.
That's the last thing you have to organize tonight.
Now allowing your attention to drop into the surface beneath you.
Bed,
Taking the weight of your head.
You're back.
Your legs.
The bed's been holding you since you lay down.
It'll hold you all night.
So there's nothing you need to hold up.
Anymore.
Allowing your body to be received.
By something that isn't going anywhere.
And noticing the breath now.
Without changing it.
You may already notice the breath slowing down a little all by itself That's your body starting the job.
Before you've asked it to.
The in-breath arriving.
The outbreath,
Leaving.
And the pause between them.
Growing a little longer.
All on its own.
There's nothing here for you to do.
But breath knows the way.
You can allow the mattress to take a little more of your weight.
So the muscles don't have to work so hard.
And you may notice.
There's a way of handing over just 5% more.
And then another 5%.
Whenever you like.
Not all at once.
Just a gradual giving in.
A gradual letting go.
And as you hand over that weight you might notice your hands first.
Your hands growing warmer.
And heavier.
Resting exactly where they are.
That warmth is your body's own signal that it's switching over from doing to resting.
It starts in the hands.
And it spreads.
Nothing's in the way now.
And with every 5% you hand over.
The heaviness grows.
Rawr!
And slow.
And spreading from the hands into the rest of you.
This is the feeling your body has been waiting for all day allowing it to take over now.
There are only a few places in the body that stay switched on when you're trying to fall asleep so we'll go straight to them.
The eyes first.
When you've been trying to sleep,
The eyes work at it.
Holding themselves shut.
Flickering behind the lids.
Searching.
So allowing the eyes to stop working now.
The eyelids resting closed by their own weight.
The eyes settling back.
Soft.
And still.
And heavy in their sockets.
And the brow smoothing.
The space between the eyebrows widening.
Nothing to frown about down here.
And the jaw now.
The jaw clamps when you're willing something to happen.
It's been clamped for hours,
Most days.
So allowing the teeth to part.
Allowing the tongue to rest softly in the mouth.
Allowing the jaw to hang loose and heavy.
Nothing to say Nothing to hold in.
And moving to the belly now.
The belly tightens when the body is braced for something.
And trying to sleep is a kind of bracing.
So allowing the belly to soften now.
Rising and falling.
All by itself.
With no one guarding it.
And the hands are already warm.
Already heavy.
Already done.
And with the eyes,
The jaw,
The belly and the hands all switched off.
There's nothing left in the body that's trying.
And a body that stopped trying.
Falls asleep in minutes.
It always has.
And you've probably noticed by now.
The harder you try to fall asleep.
The further away it gets.
Sleep was never a task to complete.
Or a test to pass.
Sleep is what happens when the effort stops.
So tonight.
.
.
You're allowed to stop.
Right now.
Without earning it.
Nothing's in the way now.
In a moment.
I'll count slowly down from ten to one.
You can think of these as the last few minutes before sleep the minutes you usually spend trying.
Tonight,
Each number takes a little of the trying away.
And sleep is free to arrive at whichever number it likes.
You don't have to wait for one.
If sleep comes at seven.
Or at 4.
It comes.
10.
Allowing yourself to begin sinking.
Nine.
Heavier now.
Slower.
8.
The effort thinning.
A little less of you working at it.
Seven.
Nothing to check.
Nothing to measure.
Six.
Softer.
Woma.
Deeper.
5.
Halfway down.
And sleep already closer than it's been all night.
For.
Sinking.
Settling.
The light going down.
Free.
So heavy.
So still.
Almost there now.
And nothing left to try.
One.
The last of the trying gone.
Nothing's in the way now.
And now.
While you sleep.
Your body gets on with the work it does best without you.
The heart slowing to its nighttime rhythm.
To breathing deep and even.
The muscles repairing.
Mind filing the day away.
Every system quietly resetting itself for tomorrow.
None of it needs supervising.
And none of it ever did.
Your body knows how to fall asleep in minutes.
And it knows how to stay there.
All the way through to morning.
And each time you rest like this.
It remembers a little more clearly that sleep was always this simple.
Rapid.
Easy.
And yours.
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.
You can allow yourself to sink even more fully into this deep Restorative sleep.
And from here my voice can stop being something you follow.
The words starting to smudge.
One running into the next.
Drifting further off.
Until it's just a low sound somewhere in the room part of a sleep.
That's already begun.
You can stop listening now.
And if some part of you is still listening.
That's fine.
It doesn't have to be all of you.
Sleep.
Can take the rest.
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.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily.
And naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested.
And sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
You I don't have to try to fall asleep.
Sleep comes to me.
When I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily.
And naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily.
And naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body.
Already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply.
All the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes.
Easily.
Naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily.
Naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes.
Easily.
And naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me when I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes.
Easily.
Naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply.
All the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep.
Is simple for me now.
I don't have to try to fall asleep.
Sleep comes to me.
When I stop working at it.
My body already knows how to sleep.
I fall asleep in minutes,
Easily and naturally.
Nothing is in the way of my sleep tonight.
I'm allowed to stop now.
I don't have to check whether it's working.
My eyes are heavy.
My jaw is loose.
And my body is done for the day.
Sleep was never something I had to earn.
Every night,
Sleep comes a little more quickly.
My body rests deeply all the way through to morning.
I wake rested and sleep comes easily again tomorrow night.
It's safe to let go and sleep.
Falling asleep is simple for me now.
