Letting Go to Sleep

To help you let go to sleep easily and naturally. The first 20 minutes is gentle guidance, the last 10 minutes is music only that gradually fades out, with no ending bell. The music is a deep theta wave that helps entrain the brain to a peaceful state for transitioning to sleep, by Jason McKean. Sweet dreams...

Transcript

And now it's time to let go of the day,

Allowing yourself to begin to relax,

Getting comfortable,

Settling down,

Settling in,

In whatever position you like to drift off to sleep in.

Knowing that you're safe now in your room,

Listening quietly to the sound of my voice,

And giving yourself permission now to rest and relax.

Just resting and relaxing.

No need to worry about falling asleep too quickly.

It's good to relax consciously for a little while so you carry that relaxation deeply into sleep with you.

So softening your jaw now,

And your tongue,

Allowing that relaxed space between the upper and lower teeth all through the night as you sleep safe in your bed.

That's right.

And breathing.

And there's a wonderful quote by Ralph Waldo Emerson about sleep.

Finish every day and be done with it.

You have done what you could.

Some blunders and absurdities no doubt crept in.

Forget them as fast as you can.

Tomorrow is a new day.

You shall begin it well and serenely,

And with too high a spirit to be encumbered by your old nonsense.

That's a nice reminder to be grateful for what went well and to forgive ourselves for our blunders.

You deserve a good night's rest and sleep now.

Everything you do is nourished and replenished.

It's for you.

And everyone around you benefits too when you're rested and relaxed.

Allowing this recording to help you let go now as you relax and sleep comes naturally as you allow it to.

Allowing it to find you.

We don't go to sleep,

We let go to sleep.

Relaxing and resting in the knowing that you can be deeply relaxed and quiet and still and just a tiny trace of awareness.

And that can be more restful and rejuvenating than hours of sleep while still holding tension.

So let's practice some conscious relaxation now and conscious breathing.

Starting with the face because as the great yogi Mr.

Iyengar assures us,

When the face is relaxed,

The whole body can relax.

And breathing in,

Allowing the face to soften,

Breathing out,

Smoothing out.

The space between your eyes and your nose gets wider,

Expanding and relaxing the whole brow,

The temples and the eyes,

Letting go,

Even of the need to see.

The eyes are said to be the most overworked muscles in our body,

Allowing them to come to close and let go now in your own time,

In your own way.

Breathing into the jaw and breathing out,

Letting go.

The cheeks smooth and soften,

The ears gradually letting go.

A blissful and calm state.

Now,

I want you to be aware of the sounds that are coming to you.

They can be any sounds you don't need to listen to.

As you go deeper into relaxation,

Down towards sleep,

It's safe to relax now and allow all your senses to rest and restore.

Gradually thoughts slow down too.

There's more space between the thoughts,

Space to go deeper.

And the beautiful words of Thich Nhat Hanh,

Breathing in,

Calming my mind.

Breathing out,

Relaxing my body.

You can mentally repeat that with your breathing anytime.

Breathing in,

Calming my mind.

Breathing out,

Relaxing my body.

Now moving relaxed awareness through the body,

Letting go to sleep.

As awareness moves deeper into the body,

Out of thoughts and letting go.

Breathing in,

Calming my mind.

Breathing your awareness to the shoulders now,

Gently releasing down and back.

And allow the shoulders to let go of the neck.

It's not a doing,

It's an allowing.

Just sensing your body,

Letting go on its own with your relaxed awareness.

Allow the shoulders to let go of the neck.

Allow the neck to let go of the head.

Allow the head to let go of the jaw.

And allow the jaw to let go of itself.

Allow the throat to let go of the tongue.

The eyes let go.

The ears letting go.

All your senses now,

Resting,

Revitalizing to their original clarity and vibrancy.

Letting go of the head.

Letting go of the neck.

Letting go of the shoulders.

Letting go of the upper arms.

Letting go of the neck.

Letting go of the shoulders.

Letting go of the neck.

Letting go of the elbows.

Elbows let go of the forearms.

Forearms let go of the wrists.

Wrists letting go of the hands.

And the hands let go of the fingers.

Index fingers,

Middle fingers,

Middle fingers,

Little fingers,

And the thumbs.

The spine and sternum let go of the ribs.

Lower back let go of the pelvis.

Letting go of the head.

Letting go of the neck.

Letting go of the pelvis.

Letting go of the hip joints.

Hip joints let go of the upper legs.

Upper legs let go of the knees.

Knees let go of the toes.

Letting go of the toes.

Letting go of the lower legs.

Lower legs let go of the ankles.

Ankles let go of the feet.

And the feet let go of the toes.

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Reviews

Thank you for sharing your talents. Your voice was beautiful and soothing.