Relaxing On A Train (ASMR Deep Sleep Talk Down Meditation)

This is a sleep meditation talk down guiding you asleep on a train, with the relaxing sounds of the train on the tracks (sound effects continue after the sleep talk down ends). There is a full-body scan, healing light, and countdown to being in a country garden where the listener finds a bench to sit on while drifting asleep to the sound of the train.

Transcript

So just take a moment to allow your eyes to close and allow yourself to begin to relax and as you begin to comfortably drift asleep.

I'm just going to talk in the background and while I talk I don't know whether you'll be able to sleep deeper to the sound of my voice or whether it'll be to the spaces between my words.

And as you just have a sense of being on board a train and you're on a sleeper train and you find your cabin and you settle down onto the bed in that sleeper train and perhaps a surprise to how incredibly comfortable this bed is.

That this bed maybe is more comfortable than you were expecting for a sleeper train journey.

And as you just comfortably rest down in that bed as the train continues to travel along the tracks.

You settle yourself in to that bed,

Tucking yourself in so comfortably,

So peacefully and listening along to the sound of the train travelling along the tracks.

You begin to drift and float peacefully asleep.

And as you gently float asleep I'll just be talking for a moment in the background.

And I don't know whether you'll fall asleep before I finish talking or perhaps a short while after or maybe during one of the spaces between my words.

And while you rest there you begin to have this feeling of focusing on the top of your head,

Focusing on the sensations,

Maybe there's a certain warmth or coolness and allowing that awareness to begin to move down around the ears,

Around the temple,

Around the forehead.

Allowing that awareness to so gently begin to focus around the eyes,

Softening and relaxing the muscles around the eyes.

And with each out breath you can begin to relax deeper and deeper asleep.

Allowing that attention to focus on the back of your head,

On any sensations there at the back of your head.

Before continuing that awareness down around your cheekbones,

Around your nose,

Around your jaw.

And as you continue to drift and float asleep deeply inside your mind,

The muscles around the face,

Around your jaw can soften and relax.

Perhaps the jaw can gently slump slightly.

As you focus on sensations and feelings around the lips,

Around your mouth,

Around your chin,

Simply focusing on just allowing those parts of your face to soften and relax gently in their own way.

Before allowing your awareness to begin to spread down and through your neck,

Softening,

Relaxing those muscles down and through your neck,

The back of your neck,

The sides,

The front of your neck.

So gently relaxing.

And that relaxation can spread down to the shoulders,

Around the top of your shoulders,

Almost like the most comfortable gentle massage around those muscles,

Massaging out any tension,

Any stress,

Massaging any worries away,

Allowing your mind to drift and dream and just float into your own in a reverie.

And as you breathe in,

You can breathe in comfort.

And as you breathe out,

You can breathe out any tension,

Any stress,

Any worries.

Breathing deeper and deeper as the out-breaths become slightly longer than the in-breaths,

Helping to trigger and enhance the relaxation response.

And as you continue to relax deeply and profoundly,

That relaxation and awareness can spread out from your shoulders,

Around your shoulder blades,

Around to the tops of your arms,

And you can begin to gently spread down both arms.

And I don't know whether that relaxation will spread down one arm faster than the other,

Or perhaps it'll spread down both arms at the same rate and speed.

But as that relaxation spreads through your body,

So you can continue to drift,

Dream and float deeper and deeper asleep.

And while you continue to drift,

Dream and float deeper and deeper asleep,

So that relaxation can soften,

Relax those arms all the way down to the tips of the fingers.

And I don't know whether those hands will begin to feel heavier or lighter,

Whether they'll begin to feel warmer or cooler,

Whether they'll lose sensation,

Or perhaps even begin to feel a sense of tingling as you drift deeply asleep.

And as you continue to breathe in that way,

Relaxing deeper and deeper asleep,

You can be aware of the relaxation spreading down your body,

Spreading down your chest,

Your upper back.

And with each out-breath,

Spreading down deeper and deeper,

Spreading through your body,

Spreading down the sides of your body,

Down the inside of your body,

Softening and relaxing,

Spreading all the way down to your stomach and your lower back,

Your sides.

And that relaxation,

That peace,

That calm and comfortableness spreading down to your bum and then down your legs,

All the way down,

Softening those muscles as it goes,

All the way down to the tips of your toes.

And maybe you notice those legs feeling heavier and heavier.

Maybe they have other sensations,

Or perhaps they become so deeply relaxed,

You're almost unaware of them entirely as you drift deeper and deeper asleep.

And then as that relaxation reaches the tips of your toes,

So you can begin to have this sense of breathing in healing light.

And that healing light you breathe in with each in-breath begins to spread around the top of your head,

Begins to spread and heal around your face,

Begins to spread and heal down your neck,

Around your jaw and down into those shoulders.

And with each out-breath,

Any tension,

Anything negative,

Anything you want to get rid of from inside,

You breathe out.

And with each in-breath,

You breathe in more healing light,

Which continues to spread through those shoulders,

Down those arms to the tips of your fingers,

And then begins to spread down through your body.

You can have a sense of that light,

What colour that light is,

The intensity of that light,

What that light looks and feels like to be spreading,

Not just around your body,

But through your body healing as it goes.

And whether parts of that light change colour as they encounter areas to heal and remain in different colours while they're doing the inner healing.

Before joining the main colour,

Once the healing is done and continuing the spread of that light through your body as you relax and drift deeper and deeper asleep.

And while you continue to drift and flow to sleep.

That healing light can spread down through your chest,

Your upper back,

Down to your stomach,

Your lower back,

Your sides,

Down through your lungs,

Your heart,

Your digestive system,

All the way down through the organs,

Through your body,

Down to the lower half of your body and down into your legs.

You can be aware of that healing light as it continues all the way down to the tips of your toes.

And as that healing light reaches the tips of your toes as you continue to drift and float peacefully and so comfortably asleep.

You can begin to try to count back in your mind from 300 and as you count back in a moment,

So you can go deeper and deeper asleep.

And I don't know whether you'll go twice as deeply inside and asleep with each number that you count or whether you'll go three times or four times deeper and more relaxed asleep.

But as you begin counting in a moment from 300,

It's okay if you occasionally lose your place and you can pick up the numbers roughly where you last remember counting.

And the harder you try to keep counting down,

The deeper and deeper asleep you can go.

And it's okay when you lose the numbers.

And when you decide that it's easier to just let go and drift deeper and more relaxed asleep.

You can begin that counting from 300,

299,

298,

297,

296,

295,

294,

293,

292,

291,

292,

291,

292,

291,

292,

291,

292,

291,

291,

292,

291,

292,

291,

292,

292,

291,

292,

291,

292,

291,

291,

292,

292,

292,

291,

292.

And as that counting continues,

It is okay to lose track of the numbers.

And it's okay to keep counting down for a while until it becomes too much effort to continue trying.

And instead it's easier to just let go and relax and drift deeper and deeper asleep.

And while you begin drifting deeper asleep to losing those numbers,

You can have a sense of what it would be like to be walking down some steps towards the most beautiful garden.

And as you walk down those steps,

So I will count you down those steps.

And as you drift and float asleep to the sounds in the background,

Your mind can begin to drift into a reverie,

Almost like the dream state just before full sleep.

Well,

You can have a sense of what you can see in the garden,

What you can hear in the garden,

What you can feel and smell in the garden.

And down in that garden,

You'll find a bench.

And when you reach the bench,

You'll be able to sit on that bench,

Close your eyes and drift so deeply,

So soundly asleep that your mind can go off where it wants while you spend the night getting your deep sleep and your dreaming sleep,

Getting only as much sleep as you need to awaken feeling refreshed and revitalized.

As I count you down those steps to that garden,

And on the count of one,

You'll be at the base of the steps and you can walk across the garden to that bench.

And you can go one twentieth of the way deeper and deeper asleep and more relaxed into this garden with each count.

And one twentieth of the way further down those steps from twenty,

Nineteen,

Eighteen,

Nineteen,

Fourteen,

Thirteen,

Twelve,

Eleven,

Ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Walking through that garden,

Smelling the different flowers,

Hearing the different sounds,

Feeling each footstep,

Feeling the air and the temperature on your face,

Seeing the flowers,

Trees,

Bushes,

Seeing the sky and seeing that bench as you gently walk to that bench,

Relax down on that bench,

Allow your eyes to close.

Drift inside your mind and sink deeper and deeper relaxed.

As you continue your journey asleep,

Only sleeping as much as you need to be able to awaken,

Feeling refreshed,

Alert,

Revitalized.

Just as you drift and float so peacefully,

So comfortably asleep.

Lesson Ceiling

Reviews

Very relaxing love the sound of trains to get me to sleep thank you tx

🙏🏼

Fantastic fun to sleep to. I've never been on a train, I'm elderly, but have always wanted to. Thank you.

Interesting. Different. I like Dan’s bedtime stories, as well. Never thought I’d be listening to bedtime stories, but this guy’s voice is beyond amazing. I urge anyone having trouble falling asleep to the “usual” ocean waves or body scan to try Dan’s stuff. You won’t be sorry!

At first I thought the sound of the train was the quiet sound of rain. Either way, the background sound was soothing.
Note: narration continues for about 35 (?) minutes, and after that, it's simply the gentle sound of the train.

This is my favorite meditation on Insight Timer! For me the combination of self hypnosis aspects and the train story are exactly what I need at bedtime.

I'm finding this very helpful to get me back to sleep when I wake in the night. As this is long and the train sounds continue it blocks out my partner's snoring! Thank you.🙏

Of all the sleep stories, this is my favorite. I love the train sounds. They're so soothing.

Great for lulling me to sleep! Just what I was looking for.🙏🏼💜🙏🏼✨

I fall asleep So quickly to this.... every time.. thank you 🙏