If you've been having trouble sleeping,
It's perfectly normal to feel like you can't sleep,
Maybe won't ever sleep like you used to.
And it's okay to let that thought come and go.
Because we're just going to focus on relaxing.
And right now,
Relaxing is so much easier than sleep.
Relaxing feels so much more natural,
Like sleeping used to feel,
Like the easiest thing in the world,
And something you can do without thinking about it.
Maybe you'll notice that it's easy now to just let go of trying to sleep and simply decide to just relax.
Just for now,
Just for a little while.
And maybe you can notice yourself breathing and see how that feels.
Perhaps noticing how easy it feels to just breathe.
That's right,
Just breathing and noticing breathing,
And maybe noticing how good that feels,
How relaxing it is to simply notice your breathing.
You're doing wonderfully.
Maybe closing your eyes if you haven't already,
Noticing if that feels good.
That's all we're really doing right now is letting ourselves do what feels good,
Just for right now.
And maybe as you close your eyes and your eyelids relax,
Perhaps your face softens and you can feel your shoulders relax just a little.
That's right,
Maybe taking another breath in,
Maybe deepening it a little bit and allowing a soft sigh of relief as you exhale.
Relieved to realize how easy it is to finally just let go.
You can simply let go,
Just for right now.
You might notice that it's easy to play with the breath a little,
Maybe noticing how the breath goes all the way down to your abdomen,
And you can breathe that breath all the way back up to your head,
Making a sort of lovely loop,
And just let yourself continue to breathe in and out and down,
In and out and down,
As you drift down deeper and even deeper now,
Feeling more relaxed,
More and more comfortable,
Breathing in and out,
Up and down,
In a lovely loop,
Deep into the abdomen and to the top of your head,
Flowing deeply back to the belly.
That's right,
Exhaling even more slowly now,
Doubling your relaxation,
Maybe breathing in again for a count of five this time,
And exhaling slowly for a count of six,
Maybe breathing in again for a count of five,
And exhaling slowly for a count of six.
You're doing great,
Letting the world out there flow by,
Knowing that right here,
Right now,
This time,
This place is just for you,
Maybe noticing you've made yourself very comfortable,
As if you are about to relax very deeply,
Your eyes are closed,
As if you are going to focus inwardly,
And as I continue speaking to you,
Maybe noticing you can relax deeply,
As if you are very comfortable,
You don't need to do anything right now,
You can even let my voice fade into the background,
Your subconscious mind is paying attention and knows what is needed,
So you can rest fully and completely.
Perhaps it helps to recognize that you can allow your subconscious mind to simply take over,
That all-knowing,
Wise part of your mind knows exactly what to do now,
And it's as if your conscious mind is set free to just drift and rest.
Very good,
And as you continue to breathe deeply,
Just allow each breath to take you deeper and deeper into comfort,
Allowing the sound of my voice to gently guide you into deeper and deeper levels of relaxation and rest,
Allowing the sound of my voice to gently guide you deeper and deeper into relaxation,
All the way down into deep rest,
Feeling so still,
Feeling the stillness deep within,
A beautiful,
Deep,
Inner calm,
As if feeling very safe and secure,
A deep inner peace,
Deep within,
Deeper still.
That's right,
Very safe in this inner calm,
Very relaxed,
Just drifting on the sound of my voice,
And just as you have eyes that can see everything around you,
You also have an internal eye that we can call the mind's eye.
It can see images and process thoughts,
Even as you relax deeply.
Perhaps you can think of your mind's eye as having an eyelid,
Like your physical eyes,
Your mind's eyelid can gradually grow more restful,
Heavier,
And your mind's eyelid can begin to slowly and gently close.
It can begin to close out any stray thoughts or images,
And leave your mind quietly still and open and free to experience peace and tranquility,
And it is gently,
Slowly closing,
And as your mind's eye grows more restful,
It can softly close and close out any stray thoughts or images,
Leaving your mind calm,
Still,
Focused,
And relaxed.
I wonder if you can discover how your body can be so comfortable,
How your breathing can begin to slow down,
And how comforting it can be to simply listen quietly as someone else describes ways that you can begin to experience yourself differently,
And the comfort of deep relaxation is a soothing part of you.
Isn't it so nice to discover something familiar and calming that can help you as you continue to breathe deeply and exhale slowly,
Just allowing the sound of my voice to relax you more and more,
Until you can relax so deeply that you don't even realize how relaxed you are.
Feel the relaxation flowing through every part of your body,
Slowly,
Comfortably down.
Feel the deep,
Calming relaxation flow through your whole body,
All the way down through your body,
All the way down,
Calming,
Soothing,
Relaxation,
And you can relax completely,
And your conscious mind may wonder how deep you will go while your subconscious mind will take you down,
Down deeply,
Deeply relaxed,
To the level that's just right for you.
You may even discover that your conscious mind may just drift and wander,
And that's fine because your subconscious mind is here and will hear every word that I say,
And knows just what to do,
And no matter how deep you go,
My voice will go with you,
And you will embrace all these easy,
Helpful suggestions.
And while your conscious mind may wonder about certain problems or concerns,
Your subconscious mind simply begins to find new solutions,
New ways,
New insights,
And you will discover how to create permanent and lasting,
Positive changes in your life and your health.
Positive changes in your life and your health.
Consciously,
You need to do nothing except relax and let go,
And the deeper you allow yourself to relax,
The more you will find that it is easy for your body to start to release whatever it needs to release,
And embrace whatever it needs to embrace,
To begin the healing process at every level,
To know true rest,
Healing,
And rejuvenation.
Perhaps you can imagine yourself in a beautiful place in nature,
And it's almost nighttime.
A full moon is out,
High in the sky,
Surrounded by twinkling stars.
As the sky darkens,
The moon illuminates everything around you with a magical silvery glow,
And as you feel the warm,
Soft,
Comforting summer breeze now,
You instantly feel even more at peace,
Even more relaxed right now.
And as you listen to the sounds of this majestic landscape,
Hearing the gentle wildlife somewhere off in the distance,
You sense this deep,
Calm wash over you,
As you imagine the moon is comforting you with its softly shimmering moonbeam,
Almost like a gentle cosmic hug,
Helping you feel safe,
Supported,
More at peace,
More at ease,
As you go deeper into a healing state of relaxation now,
Ready for rest and deep sleep.
And maybe you can imagine yourself standing,
Knees soft,
Shoulders relaxed,
The earth soft beneath your feet,
And at your feet is a beautiful stone stairway that leads downward into a very safe valley of pure relaxation.
This staircase will lead you into a profound state of deep,
Deep rest.
We're going to go down these stairs now,
And as I count backwards from 10 to 0,
Each step will take you even deeper and deeper and even deeper,
And when you're ready,
We'll go down these stairs together.
That's right,
Very good.
10,
Taking that first step down,
9,
Deeper and deeper,
8,
Way down now,
7,
Deeper,
Deeper,
6,
Feeling very relaxed,
5,
Deeper still,
Deeper calm,
4,
You are going into a deep state of relaxation now,
3,
Going naturally deeper,
2,
Too relaxed to even move,
Feeling very calm,
1,
At the next number,
You will enter this beautiful place of peace and tranquility called deep,
Deep trance.
More relaxed and peaceful than you've ever known yourself to be.
Wonderful.
Zero,
Welcome to this beautiful place,
This powerful state of deep,
Deep trance.
These suggestions you'll find are easy to maintain,
Easy to accept.
You'll embrace them because they feel good and effortlessly guide you into the beautiful,
Powerful relaxation,
Guiding you easily into a deep and easy sleep.
This means you slip into sleep as easily as you slip into bed.
It means that of the time you are in bed,
You are able to sleep for more of it.
As you accept these suggestions,
You create your own natural state of quality sleep and health.
That's right,
Welcoming these suggestions gives you more energy and vitality in your life.
Embracing these suggestions helps support your natural ability for deep,
Restorative sleep and deep,
Deep healing.
Embracing these suggestions helps support your natural ability for deep,
Restorative sleep and deep,
Deep whole body healing.
It is easy and it is your natural birthright to experience deep sleep.
The ability to sleep well and deeply is already within you,
Is already a natural part of you.
You can easily access this ability every night.
You can easily access this natural part of you every night.
Every night now,
You easily drift into sleep whenever you're ready and sleep deeply for as long as you need.
Every night now,
You easily drift into sleep whenever you're ready and sleep deeply for as long as you need.
And the subconscious mind knows,
Even if you were to awake during the night,
You easily return to this deep,
Restful state,
Returning easily to this deep,
Restorative sleep you are experiencing.
You now recognize your individual,
Natural circadian rhythm and you naturally go to bed each night at the same time,
Honoring a natural routine for yourself,
Easily following your natural,
Internal prompts for what's right for you.
Your ability for deep,
Restorative,
Healing sleep is already within you,
That's right,
And you easily notice and listen to this inner sleep wisdom.
You naturally support good sleep choices,
Choices that work for you,
Are good for you,
And make you feel good,
Prioritizing yourself and your health.
You're doing wonderfully.
Every evening now,
You prioritize yourself and your health.
Every night now,
You have deeper,
More restful,
Healing sleep,
Naturally and easily.
As you embrace these suggestions,
That's right,
Every night now,
You have deeper,
More restful,
Healing sleep,
Naturally and easily.
As you embrace these suggestions,
Prioritizing yourself and your health.
Sleep is natural and easy.
The ability to fall asleep easily and sleep well is already within you.
Every night now,
You access your natural ability to sleep well.
No matter what has come before or where you are on your journey,
In this moment,
You have reset your natural ability for sleep and healing and all is well.
In this moment,
You are safe,
You are at peace,
And all that you need for deep,
Restorative sleep is within you,
Naturally,
Easily accessible to you,
Always,
Naturally,
Easily,
Accessible to you,
Always.
All is well.
Sleep well.
Sleep well.
