Guided Sleep Meditation: Autogenic Training

Join Reece Jones as he leads you through a sleep talk-down and lucid dream incubation. Over the span of 30 minutes, he’ll guide you through the process of relaxing your mind, preparing yourself for sleep, and then, once your mindspace has been softened, sowing the seeds for a lucid dream later on in the night. Today’s sleep talk-down theme is autogenic training and today’s lucid dream incubation theme is a journey through an enchanted garden. Hope you'll enjoy it.

Transcript

Hello,

I'm Rhys Jones and welcome to this Sleep Talk Down and Lucid Dream incubation video.

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 video,

The Sleep Talk Down theme will be Autogenic Training and the Lucid Dream incubation theme will be A Journey Through an Enchanted Garden.

Please note,

You're free to fall asleep at any part of this video,

So when you begin to feel tired,

Don't hesitate to follow that feeling.

If that happens during the Sleep Talk Down,

That's fine.

If it doesn't happen until the lucid dream incubation,

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,

Either 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'd like to fluff your pillow,

Or maybe you'd like to stretch your legs,

And then snuggle into your comforter,

Nice and tight.

Whatever makes you feel cosy 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.

Today,

We're going to do some autogenic training,

Which is essentially a relaxation method based on the principles of hypnosis.

Over the span of the next 15 minutes or so,

I'll be issuing a selection of statements that will have a calming effect on your body and mind.

As I say each statement,

I want you to hear it,

Soak it in,

And then repeat it a few times to yourself,

Just in your head,

No need to say it out loud.

When doing this,

You'll be harnessing the power of your own belief system to infuse potency into the words.

This is,

In fact,

The key.

The words themselves are just sounds,

But your belief around the words is something else entirely.

So,

Focus on that belief,

Cultivate it,

And before you know it,

You'll find yourself slipping away into relaxation and sleep.

And so,

Let's begin.

We'll start with the phrase,

I am calm.

I'll repeat this phrase a few times and then there'll be a moment of silence.

And within that silence,

I want you to continue saying the phrase to yourself,

In your mind.

I am calm.

I am calm.

I am calm.

I am calm.

I am calm.

Now,

Over to you.

I am calm.

Continuing,

Let's now move on to the second phrase.

My arms are heavy and I am calm.

Again,

I'll repeat this phrase a few times and then there'll be a moment of silence.

And within that silence,

I want you to continue saying the phrase to yourself,

In your mind.

My arms are heavy and I am calm.

My arms are heavy and I am calm.

My arms are heavy and I am calm.

My arms are heavy and I am calm.

My arms are heavy and I am calm.

Now,

Over to you.

I am calm.

I am calm.

Good.

So,

Let's carry on and introduce a third phrase now.

My legs are heavy and I am calm.

Just like before,

I'll repeat this phrase a few times to instill it in your consciousness.

And then,

I'll be silent.

Within that space,

I open up for you.

I want you to continue saying the phrase to yourself,

In your mind.

My legs are heavy and I am calm.

My legs are heavy and I am calm.

My legs are heavy and I am calm.

My legs are heavy and I am calm.

My legs are heavy and I am calm.

Now,

Over to you.

At this point,

You're beginning to feel very relaxed.

And so,

We'll continue on.

This time,

Introducing phrase four.

My heart is warm and I am calm.

In the same way as before,

I'll repeat this phrase five times to begin the flow.

And then,

I'll open up the floor to you to continue the mantra in your own mind.

My heart is warm and I am calm.

My heart is warm and I am calm.

My heart is warm and I am calm.

My heart is warm and I am calm.

My heart is warm and I am calm.

Now,

Over to you.

My heart is warm and I am calm.

My heart is warm and I am calm.

My heart is warm and I am calm.

And finally,

Let's now introduce the fifth and final phrase.

My mind is at rest and I'm ready for sleep.

The process will repeat just like before.

I'll issue the phrase five times and then open up a space for you to continue the mantra in your own mind.

My mind is at rest and I'm ready for sleep.

My mind is at rest and I'm ready for sleep.

My mind is at rest and I'm ready for sleep.

My mind is at rest and I'm ready for sleep.

My mind is at rest and I'm ready for sleep.

Now,

Over to you.

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 begin.

You find yourself in a garden,

Beautiful and twinkling.

You're sitting cross-legged on the grass,

Taking in all of the splendor that surrounds you.

To your left is a small pond with lily pads floating on the surface.

You see some fish swimming below and some frogs up above.

Just to the right of the pond is some wonderful looking foliage and plants.

And further right still is a path leading away from the garden and into the overgrowth.

You feel intrigued to explore this path.

But for now,

You continue to sit,

Soaking in the sun,

Beating down on you from above.

You're now in a garden,

Beautiful and twinkling.

You're sitting cross-legged on the grass,

Taking in all of the splendor that surrounds you.

You see some fish swimming below and some frogs up above.

To your right is a small pond with lily pads floating on the surface.

You see some fish swimming below and some frogs up above.

As the seconds tick by,

Your curiosity gets the better of you and you stand up,

Looking over to the forest path.

You could quite happily spend hours lost in the beauty of this place,

But you're eager to discover what lies beyond its borders.

The path leading away from the garden is enticing and mysterious,

With tall trees bordering it and greenery hanging lavishly over its sides.

You walk over to the path and take a tentative step onto it,

Out of the open,

Bright area of the garden and onto the darker,

More confined path.

As you do,

A shiver runs down your spine.

You see some fish swimming above you,

Taking in all of the splendor that surrounds you.

You see some fish swimming below and some frogs up above.

As the seconds tick by,

Your curiosity gets the better of you and you stand up,

Looking over to the forest path.

After a few minutes of walking,

You find yourself quite deep into the overgrowth.

So much so,

In fact,

That you've now lost sight of the previous area.

The canopy here is so thick that no light can penetrate through it.

The only illumination now comes from the dimly glowing leaves.

You find this area somewhat spooky,

But beautiful nonetheless,

With exotic-looking plants punctuating the scene and low-light adapted animals popping their heads out from behind the leaves.

The forest is a strange place,

Full of strange things.

Do you revel in this strangeness,

Or struck by the heavy,

Brooding vibe?

Say goodbye to your favorite category of piranhas on the blister- kissing Right,

When you die!

And as you walk further and further into the overgrowth,

You now see something glowing on the horizon.

Currently distant but getting closer each step.

It appears as if there's another opening looming.

You're excited to see where it leads.

But looking down,

You notice that the last part of this path has tree roots all through it,

Bulging up through the ground.

So you tread carefully,

Keeping at your current pace,

Tiptoeing over and around the potential trip hazards.

It's And now,

You reach the opening,

And step out onto a narrow,

Wooden,

Slatted bridge.

For a moment you squint,

Adjusting to the influx of new light.

What is this place,

You wonder?

It looks truly magical.

The wooden bridge extends out as far as the eyes can see,

And all along its edges run long strands of multi-colored glistening greenery,

Reaching down from the heavens above so high up that you can't see where they originate from,

And sinking so low that you can't see where they end.

This sight is equal parts beautiful and strange.

With this acknowledgement,

Lucidity starts to softly wrap at your inner door,

Asking to be heard,

Requesting to be let in.

You hear it,

Nodding knowingly at the strangeness of the scene,

But for now you don't turn fully towards it,

And stay focused on getting across the bridge instead.

And now,

You reach the opening,

And step out onto a narrow,

Wooden,

Slatted bridge.

As you continue walking across the bridge,

One of the slats comes loose beneath your feet,

Falling into the distant void below.

At first,

This startles you,

Stopping you dead in your tracks,

But as you get down on your knees,

Rebalance,

And stare into the space left behind,

The absurdity of the situation suddenly becomes too difficult to ignore.

Staring back at you from the abyss is a group of floating heads.

In unison,

They murmur,

You're being put on,

You're being put on,

You're being put on.

And just like that,

Lucidity strikes,

Like a lightning bolt.

I must be dreaming,

You say,

Raising your hand and pulling at one of your fingers to confirm.

It stretches out multiple feet,

And you nod,

Acknowledging the now obvious truth.

The floating heads below continue their chant,

You're being put on,

You're being put on,

You're being put on.

And now,

Sure that you're dreaming,

You feel compelled to jump off the bridge and join the floating heads down below.

You're not sure exactly what you expect from this,

But you do it anyway,

Fearless and emboldened.

You're not sure exactly what you expect from this,

But you do it anyway,

Fearless and emboldened.

You're not sure exactly what you expect from this,

But you do it anyway,

Fearless and emboldened.

You have now successfully planted the seeds for a lucid dream later on in the night,

And have primed yourself to recognise 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!

You are now 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.

Happy dreaming!

You are now 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.

Happy dreaming!

You are now 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.

Happy dreaming!

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

You are now in a state of supreme relaxation,

Fully at ease,

Either sleeping or just now ready to begin the first phase of sleeping.

Reviews

Fell asleep early in so it worked!

Please put me out pretty darn quick! Just perfect for relaxation and sleep!