Hello,
I'm Rhys Jones,
And welcome to this Sleep Talkdown and Lucid Dream incubation recording.
Today,
I'll be guiding you through the process of relaxing your mind,
Preparing yourself for sleep,
And then,
Once your mind space has been softened,
Sowing the seeds for a lucid dream later on in the night.
In this particular recording,
The Sleep Talkdown theme will be a meta meditation,
And the Lucid Dream incubation theme will be an encounter with a lucid wizard.
Please note,
You're free to fall asleep at any part of this recording,
So when you begin to feel tired,
Don't hesitate to follow that feeling.
If that happens during the meta meditation,
That's fine.
If it doesn't happen until our encounter with the lucid wizard,
That's also fine.
First and foremost,
Prioritize falling to sleep.
Do not wait for my permission to do so.
Follow my words until you begin to feel drowsy,
At which point,
Allow yourself to let go and gently drift away.
And so,
To begin,
Please turn off all of your lights,
Lay down on your bed,
And get into a position that you feel comfortable with.
Be it on your belly,
On your side,
Or on your back,
Whichever position you feel most comfortable in.
Adopt it now,
And then make any final adjustments you need,
In order to feel fully settled.
For example,
Perhaps you have an itch.
If so,
Now would be a good time to itch it,
Or maybe you'd like to apply some lip balm before snuggling into your comforter nice and tight.
That makes you feel at ease,
Is fine,
And should be done now.
If you haven't already,
You should now close your eyes.
And take a deep breath.
In.
And out.
And another deep breath.
In.
And out.
Then allow your breath to settle into a normal rhythm,
Not forcing it to go one way or another.
I want you to now think of someone that means a lot to you.
It could be anyone,
A boyfriend or a girlfriend,
A dog or a cat.
It could even be a thing,
If you feel especially attached to that thing.
Then,
Once you have that person,
Animal,
Or thing in mind,
I want you to create a relevant visualization in your mind's eye,
Something to represent it.
So if it's a person or an animal,
Imagine their face smiling.
Or if it's a thing,
Imagine that thing in all its glorious,
Vivid detail.
And as you do,
Conjure up some emotions to go along with the visualization.
And sit with those emotions now.
As best you can,
Try to keep your attention focused on this visualization and the emotions that the visualization spark.
So if you find yourself derailed from that now,
Just gently bring yourself back to it.
Turn away from the distraction,
Back to the visualization.
And really tune into how this visualization makes you feel.
The idea here is to muster up an intense feeling of love and appreciation.
And as you feel your love and appreciation grow,
Allow yourself to relax into those feelings.
In a typical meditation,
You'd be sitting up,
But because you're lying down,
Your body's going to start growing heavy and tired.
Don't resist that.
Lean into it,
In fact.
Allow those feelings of warmth and coziness to bring you closer and closer to sleep.
By focusing your mind on these feelings of loving kindness,
Notice how any nagging or worrisome thoughts fall away.
These are the type of thoughts that typically hinder our sleep and keep us up at night.
So by choosing to lean into these feelings of warmth and gratitude instead,
Sleep begins to encroach on our position.
And as it does,
You welcome it.
Cheers.
And so,
Let's spend another couple of minutes here with the visualization,
Whatever you chose that to be.
If your mind wandered from it,
That's okay,
Now's the chance to put yourself back on track.
Without judgement or annoyance,
Recreate the visualization once more in your mind's eye.
And settle your heart upon it.
Turn up this space to feel fully.
You are now in a supremely relaxed state,
Either sleeping or on the edge of sleeping.
And so we're ready to begin,
Incubating a lucid dream for later on in the night.
By following along with my words and visualizing them as you go,
You'll prime yourself to draw upon these very same images during REM.
There's no need to follow along strictly,
Just continue relaxing and allow my words to wash over you.
Whatever images come,
Come.
And even if you're now asleep,
Know that your subconscious will soak these words in and store them for later.
So let's now begin our encounter with the lucid wizard.
You come to on a beach,
The ocean lapping at your feet.
You feel the sand in between your toes and the sun beating down on your skin.
It's a good day for it,
Says a voice.
You turn to your right and see a tall man wearing a long white robe.
I said it's a good day for it,
He says again,
Smiling strangely.
You take a tentative step towards him and as you do,
He blasts off into the sky,
Arms up,
Displacing a ton of sand in his wake.
Curious,
You follow.
After a minute or two,
You catch up with the man.
Why are you following me?
He asks,
Turning around,
Hovering gracefully.
I just,
I just wanted to know who you were,
You say.
He tuts,
Rolling his eyes and zooming off again.
You just continue after him,
Shouting out for his attention.
He won't stop.
He won't stop.
And once more you catch up with him.
This time he stops and turns around aggressively.
What do you want?
He asks,
Robe flapping in the wind.
I just wanted to know who you were,
You reiterate.
And just like that,
The man clicks his fingers and you're back down on the beach.
I am your other side,
He says,
Gesturing his hand towards the ocean.
You're one who lurks in the shadows,
Your dreaming mind.
And with those words,
Lucidity strikes.
が Now Lucid,
You feel inspired to play with the man.
He has a mischievous vibe about him and you recognise that as an element of your own psyche.
I can hear what you're thinking,
He says with a smug.
Now you know where we are.
You want to play,
Hmm?
You nod and take a step towards him.
And as you do,
He blasts up into the sky once more.
This time though,
Instead of flying away,
He just hovers there,
100 feet above you,
Pointing down,
The winds swirling around him.
You feel a chill run up your spine.
You feel a chill run up your spine.
You feel a chill run up your spine.
As you continue to stare up at the man,
You now notice spears of light penetrating through the beach and ocean floor.
And the ground begins to rumble.
The rocks come loose and gravitate up towards the wizard.
Here we are everything you see.
From the small to the large.
And now the ocean begins to drain.
As if a plug's been pulled from below.
A tap of the finger and it's all gone.
You feel a chill run up your spine.
You feel a chill run up your spine.
Still,
Loose it.
Still,
Loose it.
You keep your eyes moving around the scene to ensure the continued stability of it.
You ever thought of just keeping still?
The man asks.
And in the blink of an eye he's now back on the ground with you.
An arm around your shoulder,
Strolling along the beach.
I said you ever thought about just keeping still?
He asks again,
Locking eyes with you.
Intensely.
You stare deeply into them and feel overcome with emotion.
I'll teach you all I know if you just stay still.
How to fly.
How to change the scene.
I'll even teach you.
How to part.
How to fly.
How to change the scene.
I'll teach you.
How to fly.
How to change the scene.
I'll teach you.
You have now successfully planted the seeds for a lucid dream later on in the night and have primed yourself to recognize it as such when it occurs.
You're now also in a state of supreme relaxation.
Fully at ease.
Either sleeping or just now ready to begin the first phase of sleeping.
And so,
With that,
I draw this session to a close.
Remember you are a lucid dreamer.
Happy dreaming.
Good night.
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