You're having a little trouble sleeping tonight.
It's okay.
Perhaps your mind won't switch off.
Take a few minutes to let things settle down.
Perhaps your mind is overactive,
Or you are feeling out of sorts.
It's natural to find it difficult to go to sleep when there's something on your mind.
As you listen to me guide you into a restful sleep,
You can sit up,
Walk around or lie down to accommodate your own comfort.
You can do whatever you feel like doing.
Night time can be a very peaceful time.
Most people are asleep.
There's not much in the way of traffic and it's quiet.
It's all a perfect recipe for a great night's sleep.
Let's get you feeling a little more calm now.
Concentrate on the sound of the rain in this moment.
It will encourage you to relax a little.
If your mind is being a bit loud right now,
It's alright,
Just tell it to stop.
Stop is a very powerful word to use.
If you say it out aloud or think it,
Then your mind becomes aware of your use of the word.
It will be disrupted and become very quiet.
Try it now.
Say the word stop.
Do you now notice a difference?
Try it again and once you have said it,
Notice if there is any change within your body as your mind becomes silent.
You may feel your shoulders loosen as well as your back and chest.
Meditate to the silence you experience for a few seconds and if you need to say the word stop,
Go right ahead.
Notice your concentration and focus coming back as your mind begins to settle down.
You can allow yourself to become centered,
Grounded and calm once again.
Your mind may seem a little more quiet now and your thinking process more intended towards this present moment.
I'd like you to breathe in a nice deep breath,
Inhaling deeply and filling your lungs.
Breathing that breath for a few seconds and then releasing it slowly out through your mouth.
I would also like you to force your shoulders downwards as you breathe out.
Ok,
So when you are ready,
Breathe in,
Hold it and breathe out,
Pushing your shoulders downwards.
As you slowly release that breath,
Sense a soothing wave of calmness flow down your neck,
To your shoulders,
Your back and your sides.
Breathing naturally now,
Allow each gentle breath to calm you further.
As you breathe in and the air enters your nose,
You feel it pass down into your throat and filling your lungs with a sleepy helping.
On each exhalation,
Your shoulders,
Chest,
Arms and neck relax,
Softening subtly.
As you continue to breathe in a natural way,
Concentrating on your breathing cycle,
You will become aware that your body is becoming heavier as it loosens.
The first area that starts to loosen is the tops of your arms,
Where it may feel like you are somewhat deflating and giving up any need to be taut or tense.
As each breath slows down and you become comfortable both in mind and body,
That softer sensation spreads out to your shoulders as they start to descend.
Your mind now becoming still and sleepy,
Any tension felt in your chest,
Your sides and back begins to fade away,
Slowly loosening to a softer state.
You may now perhaps sense some sort of relief as your body loosens more and more.
Your mind slows down further,
Perhaps you are now feeling a little more tired and ready to go to sleep.
Every outward breath provides a calmer moment as the peaceful wave of looseness smoothly slides down to your abdomen,
Freeing your rib cage to move with your breathing cycle.
Calmer and calmer,
Quieter and quieter,
You become heavy.
As your legs become more comfortable,
They too begin to fill with heaviness.
Only sleepy thoughts now reside in your mind,
Subtle hints of positive images instead of a loud and brash collage.
Allow your mind to drift with any positive images that you see,
Allowing them to play out like a movie.
Immerse yourself deeply within the image as your every breath becomes deeper and longer.
The sound of the rain keeps you focused on the images as you imagine them more vividly now.
Relax,
Take your time,
There is no rush.
Give your mind permission to daydream,
Allowing a lighter mood to encourage your weary muscles to sleep.
As my voice fades away,
Your eyelids become heavier,
Slipping further into that daydream.
You are safe,
Calm,
Relaxed and sleepy.
It's ok,
You can go to sleep,
The rest will do you good and you will awaken refreshed and even more relaxed than you are right now.
As you follow the portal that leads to the positive images that you see,
Your face softens completely.
There may be moments now where you may fade into sleep,
Slowly losing awareness,
Relaxing more and more.
Descending further and further,
Your arms become weighted.
Your wrists loosen,
Encouraging the palms of your hands to release any tension,
Which slowly allows your fingers to turn towards a comfy position.
Your neck now being much looser than before,
Eases your head downwards as each cycle of breath reassures each muscle.
Now as you drift off and into sleep,
Your head becomes heavier,
Loading into the positive images you see in your mind.
Very relaxed and very calm,
You can now fall asleep.
In your mind,
In your imagination,
I would like you to visualise a circle,
It's quite large.
The circle that you see will begin to change colour as you progress into sleep.
The idea is for you to focus all of your attention on this circle as I guide you into your deepest sleep.
For this to work,
Your willingness to let go and accept the suggestions that I give need your complete attention.
At the moment,
The circle is yellow,
Which usually signifies activity and can be interpreted as an energetic colour.
This represents how awake you are right now,
It doesn't matter how alert you are,
As this is your present baseline.
I would like you to begin noticing any thoughts that may be distracting you.
I'd like you to focus on the yellow circle,
Placing your gaze in the middle and leaving those distractions on the outside.
You may start to feel a warmth building up inside your body,
Perhaps even considering that this circle looks somewhat like the sun.
Maybe you see a sunny day with clear blue skies and a pleasant temperature,
Which is a very positive and relaxing thought to have.
As you concentrate on the circle,
Begin to see it slowly changing colour with how you feel.
Your thoughts are fading and you are solely focused on what you are experiencing right now.
Your mind is slowing down,
You find that there is no reason to think about anything in this moment,
In fact,
You become neutral with your thoughts.
As you enjoy this slowing down of your mind,
The circle changes colour,
Now going from a mellow yellow to an untroubled and unbothered grey.
You may sense that your shoulders are gently sliding downwards as your mind eases,
Or that you have a neutral facial expression as the muscles in your face become softer.
Although with the descending sensations that you now notice,
It's ok for you to relax.
Perhaps you feel a wave of calmness washing over you.
See this as an invitation to relax some more.
As you transition into a calmer state,
Your breathing begins to slow down further and your heart rate settles.
Colour of the circle now gently alters and changes to purple.
Here is where you start to sense peacefulness,
Bathing in the quiet atmosphere of your soft bed.
A harmonious symphony of positive thoughts may be taking your mind elsewhere within the circle.
A warm sensation may be felt in your chest as you find your inner peace.
Perhaps the muscles around your rib cage become loose,
Releasing themselves as tension is diluted in your comforting thoughts.
Going from purple to white,
You begin to let go of your day.
As you transition further into a most relaxed state,
You allow any remaining thoughts to fade away.
Your eyes may perhaps be closing,
Your body may be descending or you may in fact be falling asleep.
Taking away any obtrusive thoughts,
The colour of the circle now turns white.
You are clear in mind.
Your only focus now is on the comfort you sense as you go to sleep.
Everything is still,
Perhaps your awareness is only catching glimpses of being awake now.
Your eyelids becoming heavier,
As you breathe more slowly,
Even your body becomes heavier.
The white circle starts to change to pink as you let go more and more.
Inside your mind you feel balanced,
You are calm,
You are allowing deep sensations of sleep to fill your consciousness.
Your body is loose and heavy,
Sinking further into your bed with tranquillity.
Blow your imagination now into sleep.
When pink to green,
Harmony and peace fills your mind,
Your head may be settling down as every muscle now relaxes.
Your arms,
Legs and feet lower themselves with your wonderfully calm breathing.
Each breath is slower than the last,
Smoothly inhaling sleep and exhaling away any tension.
As the circle turns blue,
You begin to find that every sensation is soothing.
From your breathing to your body position to your thoughts,
Every part of you is filled with sleep.
As you relax more,
The circle starts to fade out.
As it does,
Every breath takes you closer and closer to sleep.
Your awareness enters a sleep state and the more you let go,
The deeper your sleep will be.
Relax more and just let go.
Imagine now,
Behind the sounds of the raindrops,
A beautiful night time landscape of trees,
Fields,
A water form and a cloudy sky.
The clouds represent any overthinking or any vague mind chatter that may be consuming you.
Behind the clouds is the moon.
You can see its fluorescence glowing with a low light.
As you observe,
You hear the gentle trickle of water from a waterfall and the adjacent stream that kinks and meanders through the forest.
It's quite hard to see anything as the moon's light source is obstructed.
Perhaps the landscape resembles your way of thinking,
Whereby you find it difficult to notice your true thoughts.
You can see the outline of trees,
But not their details.
You can see hills,
But only their shape.
Looking up to the dim light of the moon,
Which radiates through the clouds,
I'd like you to start gently moving the clouds.
Feel your intention of clearing the night sky within yourself.
Begin to sense a calmness as you focus on sliding the clouds out of the way.
Slowly the clouds begin to part,
Like a collage of pictures from an old scrapbook.
The separation of a million miniscule water droplets begin to disperse.
The clouds have no substance to them.
They are very easy to move,
Being as light as a feather.
A soft familiar light begins to be uncovered.
The moon is now beaming through the cracks that start to appear from its cotton wool veneer.
You may begin to feel a sense of becoming a little calmer now,
And having the ability to focus more clearly.
Any mind chatter or foggy thoughts might start to disperse from your mind.
As the curtain of cloud cover begins to open,
The light of the moon's rays reach down through the night sky to the tips of the trees,
You begin to see much more clearly.
Your thought process slows and settles down to a more manageable cadence,
Allowing you to notice a clearing in your thinking.
The muscles in your face ease with your eyes becoming soft.
Continuing to manoeuvre the clouds away from the moon,
You can see the background of a dark blue hue with a pattern of stars as if set against a velvet pincushion.
The various palettes of the sky diversify from black to purple,
Dark blue to light blue.
But surely,
The sky is being revealed to you with all the qualities of its picturesque and calming beauty.
In this moment,
You are becoming ever so calm,
Even relaxed as you become aware of your body loosening.
Now as the clouds continue to part,
You connect with the sentiment that you observe.
Your body slowly and delicately begins to disengage from any tension.
Your shoulders generously melt downwards.
Your chest unburdens itself by detaching and finding relief from this calmer moment.
In the night sky,
The beams and rays of the moon extend,
Stretching out further across the land.
The glimmers of the muted waterfall shimmer in the moonlight.
Leaves of large foliage subtly waver in the unnoticeable breeze.
The branches of trees feather their leaves to show their exquisite magnificence.
And now,
The moon's light reaches out to you.
The silent and quietness of the night can be felt deep down in your heart,
Your soul and your mind.
With the last of the clouds now evaporating out of sight,
Your mind becomes clear.
Your neck loosens,
Your shoulders slide earth bound,
Enabling your arms to decline downwards too.
From placing your intentions on moving the clouds to reveal a peaceful night sky,
You have cleared your mind at the same time.
You are the one that made this possible.
You have brought back focus,
Calmness,
Clearness and peace to yourself.
Starting to feel much lighter,
Both in mind and body,
You begin to slowly float upwards.
The weight of your shoulders,
Arms and legs draw every muscle restfully downwards as you lift higher and higher.
The tops of the trees can be seen,
Encompassing the light flow of the water form and the stream.
A warm breeze now envelops your body,
Bringing a sensation of letting go.
The waft of flower scents is carried in the faint wind.
Lavender,
Lemon and wild thyme convey notes of peacefulness to every part of you.
Slowly you rise up higher,
Inhaling the clean fresh air so vital to your healing.
Each breath now deeper and longer than the last,
Making you feel very sleepy as your muscles now rest.
Your eyelids drawn very much to closing in this moment,
Feeling very heavy with the pleasant sensations that you observe.
Higher you glide,
Slowly transcending into sleep,
Resting beautifully and clearing your mind further.
You don't have to think about anything.
Your body now becomes weightless as you travel across the land,
High up on the silent winds of an invisible mattress.
Recognising nothing but tranquility,
You are unaware of anything else in this moment.
With each natural breath in and each natural breath out,
Your muscles loosen further,
Relaxing your body to a whole new level of relief.
In guiding your own mind to clear itself of the foggy thoughts that you were experiencing,
You have reached a mind state of complete bliss.
And it's from your own intention to do so that has brought this about,
Nothing else.
The act of listening to my voice hasn't brought you here,
It was your intentions and your focus that did.
Floating far away from where you were,
You are exceeding even your own preconceptions for how relaxed you think you could have been.
Your body rests on the current of a warm breeze,
Supplementing your every peaceful thought and sensation.
Relaxing now,
Settling down in emotion,
Captivated by the softness of each passing moment.
You are already there when it comes to feeling safe,
Calm and comfortable.
It has only taken but a few moments for you to discover the deep depths and advantages of letting go.
Slowly you begin to lower,
Weightless,
Without worry,
Free in mind,
You continue on to your deepest sleep now.
Below is a bed with soft cotton sheets,
Plush pillows and a thick soft mattress.
As you descend,
You begin to let go even more,
Your eyes very heavy and your body very loose.
Feelings and sensations start to fade away as you enter the state of a deep peaceful sleep.
Everything is calm,
Slow and reassuring.
As your feet are gently placed down on the bed,
There is an extra urge to release yourself into sleep.
Like the gentleness of a flower being planted,
Your body is settled onto a generously thick mattress.
Slowly,
Gently and calmly,
Your legs rest and descend downwards,
Sinking into an established position.
There may be a sensation of weakness as your feet and legs let go of any last remaining energy.
Lowering further,
Your buttocks and your lower back greet the mattress with a fantastic relief that brings yet more peacefulness to your mind.
As your hands,
Wrists and arms connect with the mattress,
You sense the softness of the sheets and sink deeper.
With your upper back and shoulders laid in comfort,
Every breath now silently and without your awareness grows longer and deeper.
Asleep,
You go,
Letting yourself feel the immense healing power of sleep.
As your shoulders spread,
Your neck and head press all of their weight into the pillow.
From head to toe now,
You are safely resting on the bed.
The pressure of your body on the bed is perfect.
The position you have placed yourself feels right and the atmosphere is soothing.
Every second that unconsciously passes brings a deeper sense of bliss.
You can relax as much as you like.
You can let go and enter your deepest sleep.
With your upper back and shoulders laid in comfort,
Every breath now silently and without Thanks for watching!
