Hello,
I'm Rhys Jones and welcome to this sleep talkdown meditation.
Over the next 30 minutes I'll be guiding you through a visualization designed to relax your body and mind in preparation for sleep.
If at any point you start feeling drowsy and are struggling to follow along with my words,
Don't try to hold on.
Instead,
Allow yourself to let go and gently drift away.
There is no expectation for you to get to the end of this recording.
So,
Now,
I'll give you a couple of minutes to get ready for bed.
Close your curtains.
Turn off your lights.
Slide under your covers.
Do whatever else you need in order to get comfortable.
And,
When my voice returns shortly,
The sleep talkdown will begin.
You come to in a beautiful bedroom at night.
Cozy.
Comforting.
Serene.
The lights are dimmed and a subdued glow from the city below.
Gently reaches in through your window pane.
The window is large.
Stretching from ceiling to floor.
Majestic in size and offering a perfect view of the night sky,
The buildings and skyscrapers on the horizon,
And the streets below.
You prop yourself up on the windowsill and gaze out.
Quietly.
You are at peace in this space.
High up above the hustle and bustle of the city below.
You breathe in through your nose and out through your nose.
You feel calm in this space.
Breathing in through your nose and out through your nose.
You feel relaxed in this space.
Breathing in through your nose and out through your nose.
This space is your own.
Some time passes and now you feel your heart rate aligning with your relaxed state of mind.
What a nice feeling this is,
You think,
To have your own private space,
Undisturbed from the rest of society,
Yet still connected,
Watching from a distance.
The best of both worlds.
To see the people but not hear them.
To see the cars but not feel their rumble.
You're so high up in this apartment block that no noise reaches you.
Just the calming,
Reassuring sight of others.
And as you lean into this feeling,
You feel further lulled into a sense of security and peace.
This space is your own.
And now,
The rain begins to fall.
Night rain.
The soft,
Calming pitter-patter of water specks on your window.
Not hard rain,
Just soothing rain.
You'd seen it coming as the clouds gathered overhead and now it's here.
Falling.
Making its journey down.
Down.
Down through the sky.
And arriving on your window pane in the form of specks.
A little speck here.
A little speck there.
And then they gently drizzle down the glass.
It's a mesmerizing process.
A beautiful process.
And it's yet another layer of comfort and security that lulls you further into a relaxed and calm state of mind.
This space is your own.
Eventually,
The rain picks up.
Coming down harder than before.
And you watch the people on the street below act accordingly.
Many run inside to stay dry.
Some put their umbrellas up.
The daring few do nothing and simply get wet.
Watching all of this unfold is intriguing to you.
And knowing that you're safe inside the comfort of your own home,
With a roof above your head and not a worry in the world,
You feel lulled even deeper into serenity.
This space is your own.
More time passes,
And you now notice puddles forming on the streets below.
On the sidewalks.
In the roads.
And the light from the neon nightclub signs sparkle in their reflections.
And you see the roofs of the cars dancing with the spray of rain.
And the soft pitter-patter on the window picks up just a decibel or two.
Still relatively quiet,
All things considered,
But pushing itself slightly forward in your consciousness.
Saying,
Here I am.
Listen to me.
And so,
You do.
What a beautiful night this is,
You think.
It doesn't get much more beautiful than this.
And once more,
The rain picks up a notch.
All the people are gone from the street below now,
And you hear the soft purr of wind moving past your windowpane.
A little storm is brewing,
You think.
And just as the thought comes,
A distant flash of lightning lights up the horizon,
And a gentle rumble of thunder rolls through.
Even with this new level of intensity,
Though,
There's something calming and relaxing about the storm.
There's nothing threatening about it.
All you feel is safety and security.
Watching the water droplets roll down the window with grace.
Safe inside,
And sheltered,
Peaceful,
In your little hideaway.
Now,
The storm subsides,
And the grey clouds part,
Revealing the jet-black night sky once more.
It's getting late,
You think.
Time to start winding down for bed.
And so,
After such an awe-inspiring show of weather,
You scoot off the windowsill,
Take a few steps towards the bed,
And gently slide between the sheets.
Your mind is clear.
Your breathing,
Rhythmic.
Your heart rate,
Low.
Your room,
The perfect temperature for sleep.
Not too cold,
Not too warm,
Just right.
And so,
You begin drifting into hypnagogia.
Internal images of the night rain forming,
Coming and going,
Appearing and then disappearing again.
You watch the hypnagogia with fascination,
As it dances in front of you.
And so,
Memories of the storm just passed continue to lull you deeper into sleep.
Through the liminal veil of hypnagogia,
Just as you think of the windowpane and the rain droplets rolling down it,
A visual imprint returns to you,
Then fades.
Just as you think of the gentle flash of lightning on the horizon,
A visual imprint returns to you,
Then fades.
Just as you think of the puddles and the light from the neon nightclub signs sparkling in their reflections,
A visual imprint returns to you,
Then fades.
And,
Upon the final fading,
Darkness,
You enter the solitude of the void.
All thoughts wind down.
All memories end.
And here,
You rejuvenate,
Peacefully,
Quietly,
And soon,
Comes dreaming.
You are now in a state of supreme relaxation,
Fully at ease.
This visualization meditation has either lulled you into sleep or brought you right to the edge of it.
Either way,
What awaits you now is a night full of restoration and dreaming.
It's time for your body and mind to heal.
Give yourself over to this process,
Fully.
Trust your body to do the work it needs to do.
And so,
With that,
I draw this session to a close.
Sleep well,
And we'll talk again soon.
