Hello,
I'm Rhys Jones and welcome to this Sleep Talkdown 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 dream theme will be an eclipse on an alien planet.
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 talkdown,
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 lay down on your bed and get into a position that you feel comfortable with.
On your belly,
On your side or on your back.
Whatever position you feel most comfortable in,
Adopt it now and then make any final adjustments you need in order to feel fully settled.
If you haven't already,
You should now close your eyes and take a deep breath in and out.
And softly shift your focus away from your thoughts and into your body,
Starting down at your feet.
If you struggle to bring your attention there,
Don't worry.
Just wiggle your toes and then settle your attention into that.
Notice how that feels and then notice how your feet feel as a whole.
Perhaps they're warm,
Perhaps they're cool,
Perhaps they're tingly or perhaps they're not.
Whatever they feel like,
Just sit with that feeling for a while,
Observing all you can observe,
The subtle and the not so subtle alike.
And whilst you sit with these feelings,
Conjure up some appreciation for what your feet do for you each day.
This may seem like a strange request as it's not often,
If at all,
We sit with these feelings of gratitude.
But for now,
Give yourself permission to explore.
Admire your feet and how amazing they are,
How useful they are.
They allow you to stand,
To walk,
To run,
To play,
To be intimate with loved ones.
They protect you.
They allow you to function in this world.
So spend a moment soaking in this feeling of warmth and gratitude in silence.
And now,
Move your attention up from your feet.
To your legs.
And as we move up,
Let go of any pent up tension that was left in your feet.
Let the feet fully relax.
And then,
Let your attention settle into the next body part up,
The legs.
Notice how they feel,
In the same way you just did with your feet.
Poke in the different signals they're sending you.
Whether that's their weight,
Or the sensation of the bed beneath them,
Or their temperature.
Move your attention into these sensations and explore what they have to offer.
Not with an intense probing,
But instead with a soft inquiry.
Enquire and observe,
And again,
In just the same way you did with your feet,
Send appreciation to them,
And all they do for you from day to day.
Now move up from your legs to your back,
Letting go of any final tension remaining in the legs as you go,
And once you arrive in the back area,
Follow the same pattern as the previous two areas.
You observe the state of the muscles,
You observe the state of the spine,
And as you move through each area of the back,
You send gratitude to it.
If you're blessed enough to be in good health,
With fully functioning body parts,
Feel deep appreciation for this blessing.
Your health is precious and valuable,
And you are deeply grateful for it.
And so,
Once more,
You let go of any remnant of your past.
You move on,
This time from your back to your belly,
Observing the sensations there as you arrive.
If your belly is tight,
See if you can loosen it.
If it's already relaxed,
Then lean into that feeling,
Acknowledging the state of peace and relaxation that you're cultivating.
You're at ease,
Slowly drifting towards sleep,
But with a soft focus on your body and your mental state as you go.
You are relaxed,
But also aware.
And now Current state.
And now,
You move on again.
Any remaining tension left in the belly dissipates,
And you shift your focus into the hands,
The palms,
The fingers,
Feeling all the littlest things there are to feel.
And the deeper into relaxation you go,
The more attuned you become to the minutia of experience.
The subtle signals that were hard to detect at the beginning of the session are now calling out to you,
And you listen to them.
And as always,
Not only do you listen to the signals being sent,
But you also send signals back.
Signals of appreciation.
Your hands are truly a marvel,
And without them life would be so different.
In fact,
Life would be hardly recognizable at all.
We so rarely think like this,
In such simple,
Straightforward ways.
But it is,
Of course,
True.
Our bodies are a blessing.
And then,
Once more you move on,
Letting any remaining tension in the hands dissipate,
Before shifting your attention towards the arms.
You're developing a keen sense of curiosity now.
What feelings will I feel here,
You wonder?
What sensations will I feel in my arms and shoulders?
And so,
You inquire.
Any tension?
If so,
Try to let that go.
Any tightness?
Do the same.
Allow your arms and shoulders to relax fully into the support that the bed is offering them.
Let them be cradled.
And once more,
Soak in all the signals,
Subtle and striking alike.
The feelings of support,
And temperature,
And shape.
Cultivate the gratitude,
And lie here with it.
Any remaining tension in the arms and shoulders is now leaving you.
And you migrate one last time,
Upward,
Into the head area.
First into the neck and throat region,
Observing the sensations that you find there.
And then into your jaw.
This is a common area where people build up tension throughout the day.
And so,
If that's the case for you now,
Without judgement,
Acknowledge it,
And let it go.
Loosen the jaw.
And then,
Transition your attention into your face.
Your mouth.
Your nose.
Your eyes.
Your forehead.
Softly observe all the sensations and lean further into relaxation as you do.
Nothing but awareness and gratitude is expected from you in this moment.
And with this awareness comes a loosening of the mind.
And with this loosening of the mind comes a mental state that eases you closer and closer to sleep.
Now allow yourself to take in the totality of the body.
You've scanned each separate body part,
Shown gratitude,
And let go of any accrued tension.
And now,
You simply observe the body as a whole,
Resting on the bed,
Safe to relax further and further into stillness.
Remember,
Nothing is expected from you in this moment other than quietude.
You are here,
Calm,
Composed,
At ease,
And here you shall stay for the next few hours,
Rejuvenating,
Breathing.
The body already knows how to do all of this.
Nothing is expected from you here.
So just let the process naturally unfold.
You are now in a supremely relaxed state.
Either sleeping,
Or on the edge of sleeping.
And so,
We're ready to begin sowing the seeds for lucid dreams 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 precisely.
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 us begin.
You awaken on a darkened planet,
Bare feet in tepid shallow water,
Sloshing gently around your ankles.
There appears to be nothing but water here,
Miles and miles of sprawling shallow water,
With smooth round pebbles peppered along the ground beneath.
Off in the distance,
There are mountains,
But they're so far away that they don't feel part of this world.
All you know or care about in this moment is the water,
And the serenity the water affords you as you gently meander through it.
And for ages,
You merely roam.
No objective in mind.
No end goal in sight.
You just walk,
Immersed in the moment,
Fully taking in the sensations of the water around your ankles and the smooth pebbles on your feet.
Fund.
After a while you come to a halt,
Kneeling.
You gaze into the water and there you notice a small glowing red orb in amongst the pebbles.
What's that you wonder,
Scooping it up to get a closer look.
It's attached to a shiny metal chain and it glows strangely,
Softly pulsing,
Alien looking in its design.
You find it oddly comforting and as you look at it you suddenly sense the scene changing around you,
In your periphery.
A sun slowly rises on the horizon,
As does a moon,
And as you glance up they both grow in size and stature,
Taking up a large portion of the sky.
It's quite the sight,
Two celestial bodies sliding hypnotically up the sky.
This might be a mystery,
But you then realize if you played week its dark and stormy,
Completely familiar with it all.
What I mean is that for this night on a warm start,
Will you.
.
.
Just one breath I'm想uffered.
.
.
Will you say that you'll speak to your soul.
It seems l Shall sucks to feel the burden slowly Oh no,
Not on me and then again.
.
.
Oh yes,
I will talk you a moment though.
.
.
.
Maybe he'll be released,
He's still in human form.
And eventually,
As the two bodies reach the sky's zenith,
They meet,
Overlapping,
The moon in almost exact alignment with the sun.
But the sun is slightly bigger.
All that remains now is a small ring of light outlining the outside edge of the moon.
You're watching an eclipse,
You realize,
Like the ones on Earth.
But this one's different.
The sky is a deep ruby red.
The clouds whip around in strange exotic shapes.
Hundreds of other people line the distant horizon staring up,
Transfixed by the spectacle that's unfolding in front of them.
The moment is equal parts serene and mysterious.
And upon acknowledging this,
You feel a tingle run up your spine.
And now,
As the eclipse reaches its climax,
A beam of light shoots down from the sun and into the mountains below.
Up until this moment,
The strangeness of what you were witnessing had not struck you head on.
But now,
Upon seeing this final,
Odd display,
You finally ask the question that had been lingering in the back of your mind all along.
Where am I?
And just like that,
The truth of the matter dawns on you.
This is like no other place I've seen before.
I must be dreaming.
And you lift up your hand to check and count six fingers as you do,
Confirming your suspicions.
This whole thing has been but a dream.
And as this realization sinks in,
The potential of the dream space opens up to you.
The anticipation itself catches you,
And the You You You You 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 are now also in a state of supreme relaxation,
Fully at ease and ready to begin the first phase of sleeping.
And so now if you haven't already,
Please let go and drift away.
It's time for sleep.
You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
