Guided Sleep Meditation: Progressive Muscle Relaxation

The first phase of the recording is dedicated to the sleep talk-down and the second phase of the recording is dedicated to the lucid dream incubation. Today’s sleep talk-down theme is progressive muscle relaxation and today’s lucid dream incubation theme is mastering the art of dematerialization.

Hope you'll enjoy it.

Transcript

Hello,

I'm Rhys Jones,

And welcome to this sleep talk down 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 talk down theme will be progressive muscle relaxation,

And the lucid dream incubation theme will be mastering the art of dematerialisation.

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 sleep talk down,

That's fine.

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

That's also fine.

First and foremost,

Prioritise 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'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 cozy 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'll be working with a technique called progressive muscle relaxation.

In it,

You'll systematically tense and release each muscle group,

One after another,

And this will,

Over time,

Induce a supreme sense of physical and psychological relaxation,

Which will,

In turn,

Ease you into sleep.

This technique has been shown to not only induce restful sleep,

But also lower blood pressure and anxiety,

And generally promote a better sense of wellbeing.

And so,

Let's give it a go.

Starting with the face,

I want you to lift up your eyebrows and hold them there for a few seconds.

Take note of the tension as you do.

Hold them like that for a few more seconds.

Then let them go.

Upon relaxing the muscles,

Notice the sense of relief that washes over your forehead.

Really feel into that,

And relish it.

Then do the same with the lower part of your face.

Scrunch up your lips,

Cheeks and jaw,

And hold the pose.

Pretend as if you're grimacing.

Take note of the tension as you do.

Hold the pose for a few more seconds.

And then,

Just like before,

Release.

Now for a minute or so,

Just lie here,

Relaxed.

Breathing in and slowing down.

One step further.

And now,

Let's move on to the shoulders.

Bring your shoulders up towards your ears and hold them there for a few seconds.

One.

Two.

Three.

Four.

Five.

Then,

Slowly lower them back down and relax.

Next,

Move on to your arms.

Flex your biceps and forearms for a few seconds and hold the pose.

One.

Two.

Three.

Four.

Five.

Then,

Let go,

Really feeling into the sense of relief as you do.

And now,

For a minute or so,

Just lie here,

Relaxed.

Exhale.

Two.

Three.

Four.

Five.

Then,

Relax.

Exhale.

Five.

Six.

Seven.

Eight.

Nine.

Ten.

Nine.

Next up is the chest,

So take a deep breath in,

And hold it,

Feeling the tension mount as you do.

Stay like this for a few seconds,

And then slowly exhale and release.

Now we'll move onto the back,

Flexing the muscles,

Arching them up and out,

And hold that pose for a few seconds,

1,

2,

3,

4,

5,

Then let the tension go.

By going through each body part like this,

Building tension and then releasing it,

We're cultivating a supreme state of relaxation,

So much so in fact that you might be feeling drowsy now.

And that's alright.

Remember,

You're free to fall asleep at any point.

You know what?

Next up,

Let's move onto the hips and buttocks.

Tense the muscles back there for a few seconds and hold the pose.

Then slowly release and feel the tension leaving your body as you do.

Last up are the legs and feet.

So flex your leg muscles,

Squeezing your legs together and holding them there for a few seconds.

Then slowly let them go.

And now do the same with your feet.

Flex them,

Hold them like that for a few seconds.

One,

Two,

Three,

Four and five.

Then let them go.

One,

Two,

Three,

Four.

Four,

Five,

Six,

Seven,

Eight.

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 come to on a vast open plain,

Nothing around you but the odd rock and shallow pool of water.

The sky is clear,

Layered with alternating shades of blue and pink.

You have a strong sense that you just arrived from somewhere else,

But you can't quite put your finger on where that place was.

Instead,

All that lingers is a vague sense of adventure.

You were searching for something.

And now you find yourself here,

On your knees,

Looking up at a cloudless sky.

You're far away!

After a while,

The weather starts to change.

Clouds roll in and lightning begins to punctuate the distant horizon.

The accompanying rumbles send a shiver of excitement up your spine.

I should find somewhere to shelter,

You think,

As you begin to feel the soft patter of rain on your head.

But where?

You look around but see nothing.

Nothing but shallow pools of water,

Growing deeper by the second.

You crawl over to one and peer into the reflection.

What looks back is… strange.

Otherworldly,

In fact.

Your eyes are completely white and your skin is… breathing.

And so,

Transfixed,

You soak in the strangeness.

At first,

Your reflection doesn't prompt too many questions.

You just take it at face value.

But as the seconds tick by and your mind begins to probe,

You ask some questions that effectively act as a reality check.

Where was I ten minutes ago,

You ask and find no answer.

And the place I am now,

Do I recognise it?

You don't.

Does any of this make sense?

Before you can finish with your questions,

A huge stone cube materialises in the sky above you and sinks down,

Down towards you.

Looking up at it,

You feel awestruck and childlike.

And then… lucid.

Just like that,

The pieces of the puzzle finally come together and a part of your brain that was previously offline sparks back into life.

I'm dreaming,

You say.

This is a dream.

This is the Future.

Accompanying the lucidity are some memories.

Not only memories of your waking life,

But memories of your previous lucid dreams too.

Your mind goes back to a recent one where you were levitating boulders high up into the sky.

What a trip that was,

You think.

And with that,

Inspiration for tonight's lucid dream materialises.

De-materialisation.

The cube's already levitating,

So why don't I make it disappear instead?

You begin by practising on a corner of the cube,

Lifting your hand up and covering it from view.

When I lower my hand,

The corner will de-materialise.

And so it is.

You then do it to another corner,

And another,

Lifting your hand up and willing it to de-materialise.

Each time,

Upon lowering your hand,

The cube sizzles and sparks and burns away in vibrant flashes of blue light.

For your next trick,

You want to make the entire block disappear.

So in preparation,

You sit in half-lotus and meditate.

All is well.

A minute or two passes and you're now ready to dematerialise the entire cube.

This time you decide to use your eyes instead of your hand.

I'll blink my eyes down hard and this will trigger the end.

The end of the cube and the end of the train.

So then,

Continuing to sit in half lotus,

You hone your intent one last time,

Sharpening it like a fine blade and then focusing it towards the cube.

You blink down hard and just as you planned,

The cube begins to dematerialise,

Starting at the bottom and working up.

You get to your feet and watch your work.

Inch by inch the cube folds into itself,

Blue and white sparks reflecting in the water below.

And just like that,

The cube is gone.

You smile wide,

Feeling happy at the successful lucid dream experiment you just pulled off.

And from there,

You intentionally wake yourself up to write down the details.

Don't miss the rest.

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're now deeper than ever before.

You This is the first time I've ever seen a man like that.

I've never seen a man like that.

I've never seen a man like that.

I've never seen a man like that.

I'm not a man of faith.

Dick Sher coastal r.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

Reviews

That was amazing! Thank you.