Welcome.
I'm going to guide you down into a restful and rejuvenating deep sleep.
It's common for a busy mind to try to keep you from making the leap from awake to sleep.
So I'm going to give you one last chance to think about these things,
One last chance to go through any worries or concerns you have,
Anything that's keeping you from getting a restful night's sleep.
So go ahead and think as hard as you can about anything that's stuck in your mind.
But when you do this,
You only give each thought one chance to think about it and then you will let it go.
As each thought arises that keeps you from feeling relaxed,
Say to that thought,
Okay,
I've acknowledged you and now it's time to leave.
Continue,
Think your thoughts and only give them one chance to present themselves and then say it's time for them to go.
As you watch these thoughts coming,
Notice how less repetitive they get.
Continue emptying these thoughts out by actively letting each of them go.
If something arises that you already thought about,
Allow yourself to let it go once and for all tonight because you deserve restful sleep.
Those concerns are for tomorrow.
You have only a few moments longer to think of anything that's left,
Letting it go completely.
Restful sleep is natural for you.
It's natural for everyone.
However,
Up until now,
You've allowed your thoughts to have control over you,
Keeping you from getting the slumber you deserve.
But now you're done with this habit because restful sleep is natural for you and overthinking is unnecessary.
Only one last chance to see any thoughts coming and say to them,
Leave my mind so I can have the natural restful sleep that I deserve.
As these daily concerns fade and become less aggressive in your mind,
You find your body feels lighter.
You may find that your mind also feels lighter.
A gentle floating sensation sweeps over you.
This is the most relaxed you've felt in a very long time.
Notice the slight sound of your gentle breath.
And it reminds you of a calm breeze by a serene ocean.
So now imagine you're by the ocean without anyone else around.
You can create the most peaceful setting you can dream of.
Maybe you're walking barefoot along the sand or you're standing at the foot of the ocean letting the waves just wash over your feet.
Maybe it's sunset and you're sitting in a rocking chair on a nearby porch.
Imagine whatever feels most peaceful to you where there's nothing to worry about.
Now visualize waves,
Big or small,
Gently crashing against the shore.
Then watch as the water returns back to the ocean.
Can you hear the waves?
Notice how the waves move on their own in a peaceful cycle that moves in and out.
Now sync the cycle of the waves with the cycle of your breath.
As you breathe in,
The waves recede into the ocean.
And as you exhale,
The waves crash on the beach.
Keep following the cycle of the waves with your breath.
Neighbouring,
If any thoughts come up,
Just gently let them go and come back to your breath that's now synchronized with the ocean waves Matthews You're not controlling the waves or the breath,
But rather just observing them as one.
So go in and out.
You're not controlling the waves or the breath,
But rather just observing them as one.
Let the gentle movement of the ocean lull you into a restful,
Easy sleep.
Let the gentle movement of the ocean lull you into a restful,
Easy sleep.
Your mind is getting quieter and your body is getting heavier,
Sinking deeper and deeper into restfulness.
As the ocean waves gently rock you to sleep.
While my voice in the oceans will slowly fade as you drift off into the most restful,
Deep sleep.
Let the gentle movement of the ocean lull you into a restful,
Easy sleep.
