16 Minute Insomnia Cure

Welcome to my 16 minute insomnia cure! Simply lie down, get as comfortable as possible and allow my voice to guide you on a journey that will relax you from head to toe and send you into a deep, restful nights sleep.

Transcript

Hello and welcome to the Insomnia Cure.

This file is designed to allow you to access peaceful,

Relaxing sleep when you are having trouble sleeping.

So the first thing I want you to do is find somewhere nice and comfortable to lie down.

Bed is ideal.

Comfortable in bed is ideal.

If you're lying somewhere else that's fine too.

What I want you to do is make sure nothing will disturb you.

There's nothing around you to disturb you or wake you once you're asleep.

Okay,

Now lying down in that spot,

If you have an itch to scratch or maybe something feels a little uncomfortable,

Now would be a good time to adjust your body accordingly.

Get as comfortable as you possibly can,

Till all your limbs just feel nice and relaxed.

Now what I'd like you to do,

Simply begin taking deep breaths in through your nose and out through your mouth.

In through your nose and out through your mouth.

As you continue breathing like this,

You may notice that you begin to relax.

You begin to relax as your body fills with fresh,

Relaxing air.

And now as you breathe like this,

I want you to imagine that fresh air just sweeping in and hoovering up any negative thoughts or worries or concerns.

And as you exhale,

All of these concerns and worries and thoughts just get exhaled with the breath,

Leaving you nice and relaxed.

Breathing in now,

Sweeping up any worries,

Cares or concerns.

Maybe you have some stress in your life,

Maybe you're worried if this file is going to work or not.

But as you breathe in,

Just allow all those worries to get hoovered up.

Blown out with each exhale,

Allowing you to just empty your mind completely and not worry,

Not worry or stress or care about anything.

Just relax.

And now as you breathe in this manner,

I want you to pick a point on the ceiling above you.

To focus on.

It can be anything,

A mark,

A lampshade,

Anything.

Just pick a point and relax and continue breathing deeply.

Now I want you to focus on that point.

Focus on that point now completely.

Now I want you to focus on that point.

Focus on that point now completely.

Focusing all your attention on that point.

Just give it all of your attention as you continue breathing deeply,

Emptying your mind completely.

Now focusing so hard on that point,

I'm going to count down from three to one.

Each time I count down a number,

I want you to blink.

Let's quickly try it now.

And three,

Blink now.

Relax.

Focusing on that point and just listening to my voice.

Nothing else to bother you or disturb you.

And two,

Blink again now,

Relaxing further.

Relaxing further and just letting go.

Letting go completely.

And one,

Blink one more time,

Feeling nice and relaxed as you do so.

Okay,

We're going to do the same now,

But with a countdown from 20.

Each time I say a number,

I'd like you to blink for me.

Each time I count down a number,

I want you to blink.

Blink and just relax,

Let go.

And with each number I count down,

I just want you to blink.

Very simple.

So you continue to focus on that point now.

Let's begin.

20,

Blink.

Now noticing how relaxed you feel.

So relaxed,

Just lying there,

Focusing on that point,

Listening to my voice.

And 19,

Blinking again now.

This time noticing that maybe your eyes are a little heavier than the last time you blinked.

A little heavier and more relaxed.

Heavy and relaxed eyes.

Heavy eyes,

So relaxed.

And 18,

Eyes open.

Once more,

Opening and closing.

Maybe now noticing how each time you blink,

Your eyes become heavier and you become more relaxed.

More at ease,

More at peace.

And 17,

Heavy eyes now as you blink.

Heavy eyes like you're in a dream.

More at peace.

And 17,

Heavy eyes now as you blink.

Heavy eyes like your eyelids are being weighed down.

Maybe you can feel that now,

Your eyes wanting to close maybe.

But keep them open.

Keep them open and just continue to blink when I count down a number,

Even though they're getting heavier now.

And 16,

Eyes now so tired.

Tired and relaxed.

Maybe noticing the surface underneath you that's supporting your weight,

Pressing into you as each muscle in your body completely relaxes and lets go.

And 15,

Eyes so heavy now.

So heavy,

But keeping them open.

Only blinking as I count down.

Eyes so heavy.

Eyes so heavy that they feel like weights are just weighing your eyelids down.

So heavy and relaxed.

14,

Blinking again.

Heavy now.

Heavy and relaxed.

Heavy and relaxed.

And with each blink you feel your body getting heavier and heavier and your eyelids getting heavier and heavier.

And when I reach 10 you can close your eyes.

But for now simply relax and focus harder now on that point and my voice,

Just allow my voice to flow into your ears.

13,

Blinking once more.

Blinking once more,

Leaving your eyes feeling so tired now.

So tired and so heavy.

And 12,

Eyes even heavier now.

Body so heavy,

Eyes so heavy.

Eyes wanting to close but don't close them.

Not yet.

And 11,

Almost there.

Almost ready to give in to the heavy eyes.

To give your eyes the satisfaction they desire.

To close them down tight.

Knowing you'll relax much,

Much further when you do.

And 10,

Close those heavy eyes now.

Close them down tight.

So heavy.

And as you close them,

Feel that pleasant wave of relaxation wash over you.

That pleasant wave of relaxation just flowing through every fibre of your being.

Now with your heavy,

Heavy eyes closed.

So relaxed and concentrating totally on my voice.

I want you to picture a staircase in front of you.

A staircase with a door at the bottom.

And as I count down you'll take one step down the stairs.

As I count down you'll take one step down the stairs and relax further.

Let's take the first step.

Nine,

That first step down the stairs now.

Noticing that simple first step made you feel so much more relaxed.

So much more at ease.

And eight,

Another step downwards.

Down and down.

So heavy and relaxed.

Increasing relaxation with every word I say.

And seven,

Another step downwards now.

Downwards towards that door.

Down the staircase towards the door.

And six,

So heavy.

So heavy and relaxed as you take one more step down.

And five,

Heavier and heavier.

Heavier and heavier as you focus completely on my voice.

So safe.

So warm.

So relaxed.

And four,

Another step downwards now.

Another step downwards into relaxation.

And three,

Giving total focus to my voice now.

Focusing completely on my voice.

And two,

Down and down.

Down the stairs into complete relaxation.

And one,

So heavy and relaxed.

So heavy and relaxed.

And zero now at the bottom of the stairs.

So heavy and relaxed.

So safe.

So warm.

So comfortable.

And in front of you is a door.

I just want you to open that door.

And as you open that door now,

Notice that all around you is a night sky.

And in front of you is a cloud.

A night sky filled with twinkling stars.

And a warm,

Fluffy,

Safe cloud.

Now what I want you to do is take one step onto the cloud.

It's perfectly safe to do so.

And as you step onto that cloud,

I want you to lie down.

Lie down in the cloud and feel its warm,

Soft,

Comfortable embrace.

Like sinking into cotton wool.

Almost weightless on the cloud.

Weightless and so at ease.

Not a care,

Not a worry in the world.

As the cloud slowly now drifts downwards through the night sky.

It drifts downwards through the stars that twinkle behind in front and to the sides of you,

Above you.

Stars surround you as you just effortlessly float downwards.

And as you float downwards,

Your body just feels so at peace.

So relaxed that you drift off.

It's safe to just drift off as this cloud slowly brings you to a small,

Sandy island.

And it lands so gently under the twinkling stars on the beach.

You feel your body press into the warm sand.

You're on an island safe.

Safe away from all your worries and cares.

There's nothing here to worry about.

There's nothing here to care about.

There's nothing here to be stressed about.

Nothing at all.

Only complete relaxation.

Complete relaxation.

Complete relaxation in this safe space.

This safe haven for you.

Your island.

You hear the palm trees rustling behind you.

The sea gently lapping at the shore.

And you know you're perfectly safe.

And there's nothing at all to worry about.

So drift into sleep now.

Just allow yourself,

Give yourself permission to drift into sleep now.

To drift effortlessly into sleep.

Sleep now.

A long,

Relaxing,

Peaceful sleep.

A long,

Relaxing,

Wonderful,

Peaceful sleep.

Just let go completely in this safe place.

Let go completely in this safe place.

Let go entirely and just sleep.

Don't worry about anything.

Just sleep.

Just sleep.

Sleep.

Sleep.

Sleep.

Reviews

Music was a bit annoying, but the voice was lovely. Will try it again since I did not fall asleep

Such a soothing, gentle voice. Lulls you into true release and relaxation.