A Good Night's Sleep

This gentle guided meditation helps you drift more easily into a peaceful sleep, stay asleep longer, and feel replenished upon waking, even with limited time to rest. Learn to settle your mind and body, ignore distractions, and release nagging worries over getting enough rest.

Transcript

Congratulations on choosing a drug-free approach to tuning in to your inner mind and creating new habits of healthful,

Restful sleep.

Research has proven that your mind and body are intricately connected.

And although this program is not intended to treat any diagnosed medical condition,

It can be used as a complement to helping anyone choose to relax and have a better night's sleep.

Each and every time you listen to the suggestions to relax,

It's as if you can train your mind,

Your thoughts and your body,

And it will be easier and easier each time for your mind to send relaxing images and for your body to respond.

As you listen,

It's not important whether you follow along perfectly or if your mind drifts off.

Either way,

The suggestions will filter through into your subconscious mind and over time will create the wonderful positive results that you so desire.

If it is your normal time to fall asleep,

You can simply ignore the suggestions to awaken at the end of this program.

Your subconscious mind will tune out my voice as well as the ending of the CD or any distracting sounds in your environment and allow you to accept the positive suggestions for a healthy,

Deep,

Restful sleep.

So let's begin by allowing your body to settle in to that just right spot.

And as you follow the sound of my voice,

If you notice any distracting sounds,

You can simply ignore them or perhaps you can allow them to help you relax more and more deeply.

And of course,

During this or any other hypnotic program,

If any of the suggestions that you hear don't feel right for you,

Your mind will be able to automatically adjust those suggestions,

Replacing them with a thought or an idea or a suggestion that does feel right for you.

So let's begin by taking a few moments to notice your breathing,

Directing your attention to the gentle in and out flow of your breath and allowing any thoughts of the day to be set aside.

I'd like to invite you to direct your attention to the muscles of your face and head,

Noticing your forehead and temples and allowing your forehead and temples to feel smooth and relaxed,

Allowing your eyes to gently close and relaxing your jaw as this is an area where tension sometimes gathers.

So gently allowing the muscles of your face to soften and relax,

Becoming aware of your head and scalp,

Noticing any sensations and just allowing them to be as you gently relax the muscles of your head and scalp.

Moving down into your neck and shoulders,

Noticing any areas of tightness or tension and allowing the tightness to soften and the tension to drift away from your body.

As you continue to relax your neck and shoulders,

Gently moving down now into your arms and hands,

Noticing any sensations and allowing them to be as you invite your arms and hands to feel loose and limp and relaxed.

Once again noticing the gentle in and out flow of your breath and as you breathe in and out,

Breathing out any tension and stress and allowing the muscles of your chest and abdomen to relax and let go.

Being aware of how your back is supported and little by little allowing the muscles in your back to gently relax,

Noticing any areas of tightness or tension and once again allowing the tightness to soften and the tension to drift away from your body,

Leaving your back feeling comfortable and relaxed.

Noticing your hips and thighs and allowing your hips and thighs to feel safe and supported,

Allowing all of the muscles to gently relax and let go.

Moving down into your legs and feet,

Allowing your legs and feet to feel loose and limp and relaxed.

And as I count backwards from three to one,

I invite your mind and your thoughts to allow your body to relax just a little bit more on each number.

So beginning with number three,

Gently relaxing,

Softening all of your muscles.

Number two,

Letting go and relaxing just a little bit more.

And number one,

Feeling very comfortable and very relaxed.

That's right.

And as your body continues to relax,

I'd like to invite your mind to create for you a beautiful inner world.

This can be any place you choose,

Real or make believe.

So take a moment now and imagine this wonderful,

Peaceful inner world.

I'm going to ask you some questions about this inner world.

And as I do,

I invite all of your inner senses to come out and notice the things and experiences in your surroundings.

So let's begin by noticing what kind of a day it is in your special place.

Is the air warm or cool?

Is it humid or dry?

Is it still or is there a breeze?

Perhaps you can notice if the air has a particular smell or taste.

And as you begin to notice more and more details in this inner world,

I invite you to notice any colors,

Shapes,

Becoming aware of what's far away and what's near you.

Noticing what's very large and what's very small.

And it doesn't matter where your special place is or how detailed you make it.

But know that this is a place that you can return to and you can stay here and enjoy and relax.

You can make all of the outer world disappear as you relax in your inner world.

Let this be a place where you feel free and comfortable and totally supported.

And in a moment,

I'm going to count backwards from 10 to 1.

On each number,

I invite you to relax more and more deeply into yourself.

Remembering that you are always in complete control and from now on,

Your mind and body are working together for your highest good.

You can allow yourself to relax as little or as much as you like.

So beginning with the number 10,

Gently drifting deep within.

Number 9,

Feeling so good,

So relaxed.

Number 8,

Gently drifting deeper and deeper down.

Number 7,

Feeling totally safe and supported.

Number 6,

Relaxing more and more deeply now.

Number 5,

Deeper into yourself.

Number 4,

Drifting down,

Down,

Deeper and deeper down.

Number 2,

Feeling so good,

So relaxed.

And number 1,

All the way down,

Very deeply relaxed.

And from this deep inner state,

Your mind is able to make permanent positive changes.

It's as if all of the old patterns that are swirling around from the past are able to be set free.

It's as if each and every proton,

Neutron and electron in all of the cells in your brain can be fluid and free and able to process changes immediately and permanently.

So from now on,

Whatever limiting patterns you may have experienced around sleep can be released and set free.

The past no longer affects the future.

Your mind is open and fluid and your brain easily makes the necessary changes so that from now on,

You can relax and have a deep,

Restful night's sleep.

And from this wonderful deep inner relaxation,

I invite you to remember a time in your past where you experienced a wonderful night's sleep.

Allowing your subconscious mind to bring that memory of that wonderful night's sleep into your awareness right now.

And as this memory becomes clearer in your mind,

Allow your subconscious mind to notice the images that you associate with this wonderful night's sleep.

What pictures are moving through your imagination that you associate with a wonderful night's sleep?

And I invite your mind to notice the words and the sounds that may be going through your mind's ear as you associate with that memory of the wonderful night's sleep.

Are you hearing the sound of silence or perhaps your own voice saying,

Ah,

That feels so good.

I'm so glad I had this wonderful night's sleep.

And now allow your mind to remember and re-experience all of the physical sensations in your body as you re-experience the memory of a wonderful night's sleep.

Notice your breathing,

Your body position,

Your emotional feelings.

And now let's link the pictures and sounds and feelings together into one wonderful memory.

Connecting your mind and body so that any time you choose,

You can simply think of this picture,

Sound,

And feeling,

And your body will be able to re-experience that feeling and that state of having a wonderful night's sleep.

And each and every time you choose to remember this wonderful inner state,

Your brain and mind sends the signal to your body to do what it takes to experience those same feelings again.

So without any effort on your part,

Your mind and body will simply act on this memory,

Allowing you to gently and easily let go,

Letting go of any tension and stress and drifting into a deep,

Restful,

Comfortable night's sleep.

So as you relax and let go,

Enjoying these wonderful,

Positive feelings,

I invite your subconscious mind to accept these positive suggestions for your highest good.

From now on,

It's easy for you to release old patterns of behavior.

And if you occasionally notice yourself awakening in the middle of the night or before it's time to awaken,

Your subconscious mind will not even bring your awareness up to full consciousness.

It will instead allow you to gently and easily drift back into a deep,

Restful,

Restorative sleep.

From now on,

Every night,

It's easy for you to follow the pattern that you have decided is right for your life.

Creating a healthy and calming pre-sleep routine,

Noticing your body's signals and listening when you're feeling that first sense of being tired.

As you settle into bed each night,

Your mind can easily let go of the thoughts of the day.

If there's anything important,

You can simply write it down and come back to it later.

From now on,

Your physiological systems function in perfect harmony and balance.

And because your subconscious mind is in control of all of your autonomic systems,

It's easy for your mind and body to rest and to slow down any of those physiological processes,

Maintaining perfect balance and health.

So that when it's time to awaken,

You can take care of any necessary physical needs.

No matter how many hours you are allowed to sleep,

From now on,

Your mind and your brain have the capability of sending immediate signals to each and every cell in your body to rejuvenate,

Revitalize,

And renew.

So that even with a limited amount of sleep,

You can relax,

Knowing that when you awaken,

Your body will feel alert and refreshed and you will have all of the energy you need to function at your highest capacity.

From now on,

As you sleep,

Your subconscious mind will ignore any distracting sounds.

You will easily be able to know if there is a true emergency,

And unless there is a true emergency,

Your subconscious mind will allow your body to remain in a deep,

Restful state of sleep,

Awakening only to your alarm clock or the time that you have scheduled for yourself to awaken.

From now on,

During your waking hours,

You feel calm and alert and refreshed.

Throughout the day,

You find ways to process any excess mental energy,

So that when it's time to fall asleep,

You can rest peacefully.

From now on,

It's easy for you to remember to get regular physical exercise,

Keeping your mind and body in perfect harmony and balance.

Each and every day,

You notice the cycles in your life,

Cycles of high energy and low energy,

And you tune in more and more to the natural patterns of your mind and body.

From now on,

You remember to keep your meals on a regular schedule,

Helping your body to recognize when it's time to awaken and when it's time to sleep.

And as you continue to relax,

I invite you to listen to the following affirmations,

Repeating the sounds and the meanings of the words in your own imagination.

I am in control of my daily rhythms.

I listen to the signals from my body.

I eat dinner at the same time each day.

I allow my body at least two hours to digest my food after dinner and before bed.

I take time to relax before bed.

I keep a notepad by my bed to write down any important thoughts.

I easily relax my mind and body.

The clock has no power over me.

I have all the time in the world to accomplish everything I need to accomplish.

Even small amounts of sleep can rejuvenate my brain,

Mind,

And body.

While maintaining perfect health and balance,

My brain sends signals that encourage my body to sleep deeply all night long.

Soothing mental imagery and positive affirmations allow my brain to trigger health-enhancing neurochemicals.

Even if I momentarily awaken,

I easily drift back into a deep sleep and I stay asleep all night.

My conscious mind ignores all sounds except my alarm clock and I will know if there is something important enough to awaken.

When I do awaken in the morning,

I feel refreshed,

Revitalized,

And happy.

I am so happy and grateful now that sleep comes easily and comfortably.

And just listening to this program allows your mind to accept all of these positive suggestions with absolutely no effort on your part.

Your mind can relax easily into a deeper and deeper sleep and you can experience the wonderful rewards each and every day.

And in a moment,

I'd like to invite your subconscious mind to move to a time in the future,

Creating a mental rehearsal,

If you will,

Of a day and an evening where you are feeling completely in harmony and balance with your cycles of sleep and rest.

So I invite you to imagine a time when you're feeling wonderful about your life.

I wonder how it feels to awaken in the morning feeling refreshed after a wonderful night's sleep.

Allow yourself to enjoy this good feeling of lingering in your bed and feeling wonderful.

I wonder how it feels to go through the day remembering how nice it was to awaken after a good night's sleep.

What do you notice about how you are feeling as you do your daily activities?

Perhaps you may imagine telling your friends or family about how good you're feeling.

Perhaps you may notice how much easier it is to stay in tune with your daily rhythms.

You may remember that simply listening to this program helps you fall asleep more easily and that knowing allows you to feel relaxed and calm all day long.

And as you imagine getting ready for bed in the evening,

You may notice how good you feel because your mind and body are ready to relax.

And as you slip into your comfortable bed,

Your mind and body know that no matter what happens you have the skills to relax and sleep soundly.

Because from now on your subconscious mind works together with your brain revitalizing each and every cell in your body while you rest.

And whatever amount of sleep you get will be exactly enough to allow you to awaken feeling refreshed.

These suggestions are going to the deepest part of your mind.

Your subconscious mind accepts these suggestions because getting a good night's sleep is for your highest good.

These changes have already taken place as part of your permanent memory.

The more you listen to this program,

The easier it will be for your mind and body to relax and allow you a very,

Very comfortable deep sleep.

If it is your normal time to go to sleep,

Please ignore the following suggestions to awaken.

In a few moments,

I'm going to count forward once again from 1 to 10.

On each number,

If it is time for you to awaken,

You can begin to gently return your awareness to this present time and space.

When you do return,

You'll feel completely refreshed and alert.

Of course,

Each and every time you get behind the wheel of a car,

Your mind is always fully alert,

Fully aware,

And functioning at your highest capacity.

So gently beginning with the number 1,

Beginning to return your awareness to this present time and space.

Number 2,

Taking some gentle,

Easy breaths.

Number 3,

Noticing the sounds around you.

Number 4,

Becoming aware of your fingers and toes.

Number 5,

Feeling a positive wave of energy moving through your entire body.

Number 6,

Feeling more and more refreshed and aware.

Number 7,

Breathing in some clearing,

Gentle breaths.

Number 8,

Returning your awareness to this present time and space.

Number 9,

Allowing your body to gently stretch.

And number 10,

Coming all the way back,

Feeling fully alert and fully refreshed.

And when you're ready,

Open your eyes.

Reviews

Fell asleep before the end. I like the background music. Very soothing. Beautiful meditation. Thank you. 🙏🏻

Thank you! I feel like the universe made sure I found this one. I love it and I am recommending to others who have anxiety around sleep.