Hi,
This is Kim Common Walsh,
Welcoming you to this guided sleep meditation,
Designed especially to help you to slow down,
To relax and drift naturally into sleep.
It's a meditation where you can take a retreat from the outside world and drift into a deep and restorative sleep,
Awaking in the morning only at a time that you set for yourself,
Feeling positive,
Peaceful and rejuvenated.
This recording should be listened to as you are going to sleep.
Should you need to wake during the night for any reason,
You will do so.
Attend to whatever needs your attention,
Return to bed,
And just by bringing your attention to your body,
To the sensation of your body lying in your bed,
You will easily and naturally fall back to sleep.
So when you are ready,
Making yourself comfortable in your bed,
There is absolutely nothing that you need to do.
Just lie back and listen,
So that your mind,
Body and spirit may be transported safely and serenely to a place of inner peace,
Bliss and tranquillity.
So taking a deep breath in,
And as you slowly breathe out,
Close your eyes and begin to relax,
Bringing your attention to the sounds you can hear,
To the sound of the music,
The sound of my voice,
Allowing each and every sound you hear to help you to relax deeper and deeper down,
Aware of a sense of well-being and serenity flowing through your mind and through your body.
Perhaps also noticing the silence between the words,
The quietness under the sounds.
And as you notice the silence,
The deeper peace and stillness that always exists in the background of your awareness,
You are turning down the volume on your thoughts,
Turning down the volume on all activity,
To perceive the peace and quietness,
The tranquillity of your innate nature,
The tranquillity of your innate intelligence,
The part of you that is always there observing with openness and curiosity,
The silent intelligence of your body,
Feeling quieter and quieter still,
Letting go,
Aware of your body sinking more deeply down into your bed,
Feeling so very comfortable,
Relaxed,
Content.
And in your mind's eye now,
You see yourself walking through a snowy landscape.
You are clothed in the warmest,
Most comfortable clothing.
And the snow is falling softly and gently down,
Laying a silent blanket of snow on the ground.
And as you walk slowly through the quiet,
Falling snow,
You can hear the soft crunch of the snow beneath your feet.
You are aware of the lightest of snowflakes landing softly on your skin,
The silent peace of the snowy landscape,
The calming movement of the falling snow,
All these things helping you to feel deeper and deeper relaxed,
More peaceful and tranquil than you have ever experienced before.
And as you continue walking slowly through the falling snow,
You notice that everything around you starts to slow down,
Life being set in slow motion.
The snowflakes moving now so very slowly through the air,
Softly,
Gently,
Just floating all around you.
Thousands of snowflakes,
Like feathers,
Because time itself has slowed down in this magical,
Beautiful place.
Everything about you,
You see that the trees,
The movement of the branches,
And the snow falling from the branches,
Everything moving in slow motion.
The whole scene so very peaceful and quiet.
Slower and slower,
You continue to walk,
Each footstep going deeper and deeper down,
Letting go with each step you take.
So very silent now,
As the snowflakes float so lightly and softly down.
You reach out with both of your gloved hands in front of you,
To allow one slowly falling snowflake to land softly in the palm of your glove.
As the other snowflakes continue to float lightly and slowly all around you.
And just ahead of you,
There is a forest,
And the forest has a path that is lighted with flickering candles.
So continuing towards the forest,
You enter on the path,
Aware that this pathway will take you deeper down into your subconscious mind.
Knowing always that you are safe and secure,
Feeling a sense of deep peace and tranquility.
You walk along the lighted path.
The forest is blanketed in snow and has a magical quality.
A beautiful serenity and silence,
Like nothing you have ever experienced before.
And as you continue to walk slowly and lazily down this path,
I will count your footsteps down from 10.
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And with each footstep,
You feel more and more relaxed.
Aware of a sense of wellbeing and delight flowing through your body.
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Flowing through your mind on 10.
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Slower and slower.
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9.
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Feeling content,
Tranquil and peaceful.
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And letting go of the external.
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So quiet and still.
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And feeling aware of being at one with the peace of this forest.
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All the way down,
Deep into the heart of the forest.
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Knowing always that you are held by the loving kindness,
The protection of nature and of the universe.
And just ahead of you now,
You notice that the path widens and you see a large snow sleigh.
It's covered in pillows and blankets.
So deciding to climb into this magical sleigh and making yourself comfortable.
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Maybe pulling the soft blankets over you.
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Feeling a deep sensation of easiness,
Of comfort,
Warmth and contentment.
You notice how very sleepy you are feeling.
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And this magical sleigh begins to move slowly,
Moving on its own to take you into sleep.
It moves easily across the snow,
Along the lighted path through the forest,
To the movement of the sleigh,
The comfortable feel of the pillows and the blankets.
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All of these things helping you to feel so very sleepy as you lie there,
Content and relaxed.
I will guide your attention slowly down your body,
From the top of your head to the tips of your toes.
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And as your attention travels over your body,
You feel that part relax more deeply.
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Letting go.
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Allowing a deeper sense of ease and bliss to cause over your body and through your mind.
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Drifting quieter and quieter still.
So beginning now at the top of your head.
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Your attention travels slowly and lightly down to your forehead.
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Allowing those muscles to ease and relax.
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As the gentle balm of your attention travels over.
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Feeling so soothed and calmed softly over your eyes.
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And down your cheeks to your jaw.
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Parting your teeth just a little.
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So relaxed,
Tranquil and soothed.
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Soft.
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Light.
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Serene.
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As your attention travels down the back of your neck.
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And slowly across your shoulders.
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Letting go.
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Feeling deeper and deeper relaxed.
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Your body sinking more deeply down into your bed.
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Your awareness.
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The soft touch of your attention.
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Now falling slowly down both your arms.
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To your hands.
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All the way down to the tips of your fingers.
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Bringing your attention now.
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The relaxation continues to travel across your upper back 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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Your mind and your body floating and drifting down to deeper levels of sleepiness and deep relaxation than you have ever known before.
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Breathing deeply in.
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And slowly out.
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The sense of serenity and calm now travel across your chest and lightly down to your tummy.
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Continuing down your pelvis and your buttocks.
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Down to your legs.
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Your thighs.
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To your knees.
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Your calves.
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Down to your ankles.
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All the way down to your feet.
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To the very tips of your toes.
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Sinking deeper and deeper down into your bed.
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So very quiet and peaceful.
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And the sleigh continues its journey to the land of your dreams.
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Moving with ease and comfort through the snowy landscape.
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Keeping you warm and protected.
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Journeying through the night.
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The large colifers lining this path are covered in snow.
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And the path begins to descend through the forest into the valley below.
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The gentle movement of the sleigh.
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The comfort of your blankets.
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Only making you feel more sleepy.
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Sinking deeper and deeper down.
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And as the sleigh makes its descent into the forest valley.
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I will count down from 10 to 1.
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And with each descending number.
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You feel more and more relaxed.
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Drifting down into sleep.
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To enter the realm of your dreams.
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So content and tranquil.
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Letting go as you allow yourself to be enveloped with love and kindness into sleep.
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Feeling more and more relaxed on 10.
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Aware of your body feeling so heavy and serene.
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Sinking deeper down into your bed.
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9.
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More relaxed and content than you have ever felt before.
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8.
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Journeying down into slumber.
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Your body feeling so relaxed and still.
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Your mind is quiet and peaceful.
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So very,
Very relaxed now.
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Quieter.
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And quieter.
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And again a soothing wave of ease and tranquillity sweeps gently 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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Your body feeling so relaxed and sleepy.
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As the relaxation.
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The ease and contentment travels slowly down from the top of your head to your forehead.
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Softly down to your eyes.
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Letting go of all those muscles as a wave of relaxation.
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As your gentle awareness travels over.
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Continuing down your face and your cheeks to your jaw.
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Aware of the sensation of ease and rest.
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As it continues to travel through your body.
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Moving slowly down the back of your neck.
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And gently across your shoulders.
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Surrendering to contentment and peace.
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Softly down your arms.
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To your hands.
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All the way down to the tips of your fingers.
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Sinking more heavily down into your bed.
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As your attention travels across your upper back.
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And softly down.
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Down.
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All the way down to your chest.
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Soothed and caressed as your attention travels over your body.
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Across your chest now.
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And softly down to your tummy.
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Down to your legs.
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Your thighs.
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Your knees.
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Your calves and ankles.
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To your feet.
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All the way down to the tips of your toes.
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Your body feeling so blissfully relaxed.
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And happy.
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And the sleigh now has brought you to the depths of the snowy valley.
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Deep into the forest.
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Feeling sleepier and sleepier.
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Continuing your journey into your dreams.
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Looking ahead down the path that leads through the forest.
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The view is blurred.
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It's like looking through an unfocused lens.
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And this large blurred area before you is a portal that will take you into your subconscious mind.
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You are safe and protected.
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Looking forward to discovering where the portal leads.
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So feel.
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See.
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Experience yourself now.
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As the sleigh moves through the portal.
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All about you.
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Becoming visually unclear.
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As if you are looking through frosted glass.
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There are shapes and lights.
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And distant sounds.
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All the while you are feeling completely at ease.
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Safe and relaxed.
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And as you go beyond the portal.
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You become aware that the sleigh is slowly turning.
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And as it turns.
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It begins to rise lightly into the air.
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Spiralling slowly and rising into the night sky.
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You are still feeling cosy.
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And perfectly warm.
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Protected from the elements.
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The sensation of the upward spiral.
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Making you feel even more relaxed and sleepy.
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As the sleigh pakes its ascent.
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You are aware of another wave of relaxation travelling down your body.
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To experience the soothing waves of peace and wellbeing sweeping through your entire body.
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And you are aware of that gentle wave of relaxation as it flows slowly down from the top of your head.
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Across your forehead.
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Gently over your eyes.
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Letting go to deeper and deeper levels of relaxation.
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Softly down your cheeks to your jaw.
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And relaxed.
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Slowly down the back of your neck.
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And gently across your shoulders.
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So quiet.
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So present to this moment.
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Noticing how beautiful this feels.
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Continuing to experience.
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To feel the peace.
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As it moves softly down your arms.
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To your hands.
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All the way down to your fingertips.
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Slowly across your upper back.
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And lightly down.
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Down.
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All the way down to your lower back.
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Across your chest.
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And slowly.
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Softly down to your tummy.
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Sensations of comfort and ease.
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The bliss of just being.
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Flowing down to your legs.
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To your thighs.
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Your knees.
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To your calves.
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Your ankles.
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To your feet.
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All the way down to the tips of your toes.
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Your body and your mind sinking deeper and deeper down.
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So soothed.
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Relaxed.
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And calm.
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As a sleigh now is flying through the night time sky.
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The stars above are twinkling and glittering in the deep black sky.
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All the while you remain the perfect temperature.
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Safe and comfortable.
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Drifting down into sleep.
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The sleigh flying across fields and rivers.
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Mountains.
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Great stretches of countryside.
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Towns and houses.
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And the sleigh gradually begins to descend.
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And as it glides down.
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I will count down slowly from 10 to 1.
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And with each descending number.
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You feel yourself sinking heavily down into your bed.
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Feeling sleepier.
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And sleepier.
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1 10 content and serene.
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9 all the way down.
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8 quieter and quieter.
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7 quiet and serene.
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6 5 4 3 2 1 So very deeply relaxed now.
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Journeying into sleep.
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And dreams.
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To perceive in your dream state.
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Your higher consciousness.
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The place within where you harness the insight to persevere.
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To face all challenges.
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With strength.
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With courage and compassion.
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To believe and know your true nature more clearly.
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Your original self.
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The self that existed before thought.
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Before judgement and opinion.
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To perceive and understand that you have with you at all times bountiful reserves of creativity.
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Of wellbeing.
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Intelligence.
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Courage and kindness.
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Knowing you are a child of the universe.
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Continuing to allow your body to relax more deeply.
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Mind.
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Body.
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Emotions.
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Feeling tranquil.
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Still.
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And soothed.
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And for a final time.
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You allow your attention.
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Your awareness.
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To bring a deeper sense of ease and contentment to your body.
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As your attention travels over.
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Relaxing deeper and deeper down into dreams.
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To let go.
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And enter a beautiful and peaceful state of sleep and ease.
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As your attention travels down from the top of your head.
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So lightly.
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Slowly down to your forehead.
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And gently over your eyes.
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Continuing softly down your face.
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And your cheeks.
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To your jaw.
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Your muscles feeling loose and relaxed.
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As your awareness travels over.
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Softly down the back of your neck.
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And gently across your shoulders.
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Letting go.
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Slowly down your arms.
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To your hands.
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To your fingertips.
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Your body sinking deeper down into your bed.
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Your mind is still and serene.
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Lightly across your upper back.
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And down.
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All the way down to your lower back.
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Slowly now across your chest.
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And down to your tummy.
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To your legs.
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To your thighs and your knees.
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Your calves.
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Your ankles.
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To your feet.
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All the way down to your toes.
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Your entire body is bathed in peace and serenity.
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Drifting easily down into sleep.
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That the rhythm of sleep envelops you.
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Taking you into the world of your dreams.
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Gently.
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So very content.
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Drifting down into sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Because sleep.
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Sleep is our last word.
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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
