Hi,
This is Kim Carmen Walsh.
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Welcome you to this guided sleep meditation designed to help you relax and let go of any tension as you drift into sleep.
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During this guided sleep meditation,
I will guide you through a soothing body scan.
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Using especially your senses of sight,
Of touch and listening.
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As you practice tuning into these senses before going to sleep.
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You will perceive that the same exercise can be done in your everyday waking state.
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Strengthening your skill and ability to give yourself space.
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So that you find yourself stepping back and curiously observing your thoughts and your emotions.
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There is absolutely nothing that you need to do.
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Just lie back and listen.
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So making yourself comfortable in your bed.
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Take a deep breath in.
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And as you slowly breathe out.
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Close your eyes.
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And begin to relax.
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Giving yourself this time.
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This space.
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Before drifting into sleep.
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To let go of your thoughts.
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To release any tension that you might be holding in your mind and in your body.
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Breathe beyond your thoughts.
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Beyond your criticisms and judgements.
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So that you can feel,
Perceive,
Experience the deep well of peace and tranquillity within you.
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Feeling that this quiet space inside is always available to you.
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As you drift into sleep and into your everyday waking state.
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Just by tuning into your senses.
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Noticing your senses of sight.
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Of touch.
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Listening.
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Taste and smell.
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You bring yourself to the present moment.
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So that you perceive and know directly the experience of turning down the volume on your thoughts.
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To connect with the deeper intuitive wisdom of your body.
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Thoughts of the past.
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And expectations for the future.
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Can melt into the background of your awareness.
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Bringing your attention now to the resonating sound of the giant Tibetan singing ball.
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The sound of my voice.
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Any sounds in your room.
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Or outside.
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So that each and every sound you hear helps to relax and soothe you.
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So that you feel,
Perceive sensations of ease and comfort.
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Flowing through your body.
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Flowing through your mind.
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Mind and body are one.
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As your body relaxes.
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Your mind will naturally follow.
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Noticing too how good it feels to just let go.
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To tune into your sense of sound.
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Listen to the resonance of the singing ball.
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So that you can feel the sound.
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Feel the vibrations of the ball.
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Flow through your mind.
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Flow through your body.
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And as the sensation of peace and contentment travel through you.
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I'd like you also to choose a colour.
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A colour that represents happiness and relaxation to you.
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It may be a soothing green.
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Or a light blue.
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Or perhaps a warm golden colour.
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Choosing whichever colour to you most naturally represents relaxation.
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And this colour becomes a light that is glowing warmly and soothingly just above your head.
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And as I guide your attention down your body.
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From the top of your head.
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To the tips of your toes.
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This calming colour.
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This soothing and healing light will also travel over your body.
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You can see in your mind's eye.
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This light.
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This warmth.
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This healing energy.
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Relaxes and eases your body.
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So that every muscle.
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Every fibre.
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Let's go to peace and contentment.
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And the sound too of the Tibetan ball continues to relax you.
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It's deep resonance flowing through your body.
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Flowing through your mind.
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Starting now.
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Bring your attention to the top of your head.
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And you can see.
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Feel.
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Experience the relaxing light.
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Its soothing warmth.
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Feel down from the top of your head.
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To your forehead.
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Letting go of all those small facial muscles.
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As the healing light travels over.
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Softly.
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Over your eyes.
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And slowly down your face.
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Down your cheeks.
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To your jaw.
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Parting your teeth just a little.
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You see.
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Feel.
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Perceive a deeper sense of happiness and relaxation.
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Sinking more deeply down into your bed.
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Sinking deeper.
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And deeper down.
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As this relaxing light.
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Its soothing warmth and tranquillity.
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Now travel down the back of your neck.
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And slowly across your shoulders.
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The sound of my voice.
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The sound of the singing bowl helping you to relax.
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To let go.
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Continuing down your arms.
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To your hands.
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To your fingertips.
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The gentle glowing warmth of the light.
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Continues to travel over your body.
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You see.
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Feel.
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Experience this relaxation now.
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Flowing over your chest.
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And softly down to your tummy.
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Feeling the quiet space within you.
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Resonating with the sound of the Tibetan singing bowl.
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As your attention.
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Your awareness.
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Continue to help you relax.
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Feeling soothed.
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And calmed.
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Drifting easily and naturally into sleep.
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As you feel and see this light.
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Its softness.
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Its healing sensation.
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Now travels across your upper back.
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And slowly down.
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Down.
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Down.
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All the way down to your lower back.
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So that you sleep throughout the night.
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And awake in the morning.
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Feeling rejuvenated.
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Confident.
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Content.
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Its very quiet.
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Peaceful.
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And still.
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Sinking deeply down into your bed.
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As your attention continues to travel down your body.
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The relaxing warmth of the light.
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Bringing you deeper and deeper down to deeper levels of ease and tranquility than you have ever known before.
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Breathing down your pelvis.
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Down your hips.
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And your buttocks.
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To your legs.
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Sensations of ease.
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And quiet stillness of your mind.
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And ease of body.
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Travelling down your legs to your thighs.
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To your knees.
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Your calves.
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To your ankles.
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Your feet.
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All the way down to the tips of your toes.
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Drifting into sleep.
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Naturally and deeply.
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And the sense of well-being.
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Of ease in your skin.
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Of quietness in your mind.
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Continues to grow day by day.
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Night by night.
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Connecting with this inner space of wisdom and tranquility.
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The power of your innate intelligence.
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