Before you close your eyes,
Make sure that you are lying comfortably in your bed,
And that the light is turned off.
Now that there is nothing of importance for you to do,
You can safely allow your eyes to close.
And with your eyes comfortably closed,
All you have to do is to simply listen.
Listen to the sounds,
The sound of my voice,
The sounds of the melody in the background,
That in your own time and way will help you and become indistinguishable from one another.
As you become more and more comfortable,
There may be times,
Maybe now,
Maybe not quite now,
But sooner or later,
Find yourself completely forgetting about where you are,
Where you are resting,
In the safety and comfort of your bed.
The sound of my voice will accompany you all the way through.
And now,
Allow your awareness to gently attend to your breathing,
So that with each in-breath,
You breathe in smooth,
Comfort,
And ease.
And with each out-breath,
Breathing out any unnecessary nervous tension.
I wonder if you can notice the temperature of the air flowing in through your nose each time you inhale.
And the settling down of your chest and upper body each time you exhale.
There is absolutely no need to rush.
In fact,
The less you do,
The better you feel.
And the deeper comfortable you become.
It is like a never-ending cycle of well-being and deepening comfort.
Some people,
As they listen to this guided meditation,
Become so deeply comfortable that very soon,
Their comfort turns into a deeply calming and natural sleep.
All you have to do is to continue listening.
Listening to the sounds.
The sounds of the melody.
Listening to my voice.
And it doesn't matter if you miss a word or two.
Because I am speaking directly to the most private and secret part of your mind,
Where all of your memories and habits are stored.
Your habits are all those thoughts and behaviors that you have acquired over time.
So thoroughly that you find yourself engaging in them so easily.
Over and over.
And over again.
Quite automatically.
Without any conscious intervention.
As you learn how to,
All by yourself,
Allow yourself to become slightly more comfortable with each breath.
Breathing in through your nose.
And out through your mouth.
So peacefully.
Comfortable.
Drifting.
Just like in a dream.
Easily.
And without effort.
Simply allowing the muscles of your jaw to become looser.
If there is any tension in your jaw,
Or if your jaw is clenched in any way,
Unclench it now.
And notice how your entire body becomes looser.
The lips of your mouth open slightly.
Your tongue resting comfortably.
As I continue talking and you continue listening to the sounds.
The sounds of the melody.
The sound of my voice.
You can soon find yourself drifting into a progressively deeper and restful sleep.
Maybe now.
Maybe not quite now.
But sooner or later.
You can experience yourself drifting into more and more comfort.
I wonder if it is possible for you to become aware of your body resting comfortably on the mattress.
Your head resting gently on the pillow.
Your arms and hands by your side.
Your legs relaxing.
Your feet and toes.
Every muscle in your body more comfortable.
I wonder how much you can allow your every muscle in your body to become released,
Smooth and loose.
In fact,
They can become so released,
So smooth,
So loose that it almost feels like they are no longer there.
Some people can become so,
So comfortably relaxed that they no longer distinguish between sensations and experiences.
It is only pleasantness,
A pleasant state of being.
In fact,
It is well known that the less you do,
The less you try to sleep.
The deeper you go.
The more comfortable you become.
And as you hold on to the gentle loosening of every muscle in your body and every part of your mind,
You do go deeper.
As you hold on to the comfort and ease within,
You are drifting.
And it doesn't matter where you go,
Because the sounds,
The sounds of the melody,
The sound of my voice will continue to guide you for a little while longer.
Gently drifting into deeper and deeper sleep.
Naturally.
Having this safe,
This wonderful feeling of ease to comfort you,
To continue all by themselves.
Carrying the sounds.
The sound of the melody.
The sound of my voice with you.
As you naturally drift into safe and peaceful sleep.
You are safe,
Safe and peaceful sleep.
Safe,
Peaceful sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
Safe,
Sleep.
