Welcome to Let's Fall Asleep.
This is Jacqueline Lu,
Your voice guide for the session.
As you find yourself in the middle of the night,
Once again fully awake,
Yet the night softly calls you back to sleep.
Take a nice deep breath.
Remain calm,
Hopeful,
And be confident that your body is ready for a deep relaxation,
Leading to deep,
Peaceful dreams.
And that's right,
Let's begin the journey to dreamland.
Imagine the city around you goes to sleep.
Now,
You may rest inside your bed.
Gently close your eyes.
Take a couple more deep breaths,
And begin to relax,
To unwind,
And to go deeper into the full-body relaxation.
I'll guide you at each step,
All the way down to the deepest night.
You may focus on what I say,
Or the space between my words.
At any given point,
If you just want to give up listening and fall deeply asleep,
You can remove your headphone if you're wearing one,
Or simply tune out.
Now,
As you breathe in,
You hear the sound of the ocean wave.
As you breathe out,
You relax and drop deeper.
Let the gravity beneath you embrace you.
Notice your breathing.
It's gentle and steady.
Notice the sensation of falling,
Falling into a sleep.
Notice your head is getting heavier with each exhale.
Notice your neck.
Slowly lose all the tension that was required to support your head.
And just let go,
And let the tension melt away.
Imagine your body is just like a city,
And your nervous system is quieting highway.
As the city goes to bed,
The highway empties and grows silent.
All the cars,
With their headlights beaming toward the next exit,
And the highway becomes quieter and quieter as the night falls.
All the lights in the city begin to go dark.
You may hear a humming stillness behind the sound of the ocean.
Your face relaxed.
All the sensation fades and melts away.
Neck,
Your shoulders relax.
The tension goes dark and melts.
Your chest softens,
Relaxes,
And the tension melts away.
Your stomach releases all the stress.
It grows so heavily.
And with your fingers relaxed,
All the sensation fades away.
Your back,
Your entire back,
Your pelvis,
Legs,
Knees completely relax.
Sinking further and longer.
The city is now fully dark.
The sun has set on the other side of the world,
And the moon rises quietly.
When the city rests,
So do you.
Imagine you're completely embraced by your bed,
Drifting into a dream,
Cradled by a soft piece of white cloud.
The ocean is in the distance.
The moonlight gently touches the treetops.
You are safe,
Totally calm.
There's nothing to see,
Nothing to think about,
Nothing to worry about.
Just stop all the story going on in your head.
Fall into this total darkness,
This deep,
Calm and complete relaxation.
And here,
You dream.
You sleep.
You sleep through the quietest of the nights,
As the sun journeys on the other side,
Completes its endless and smooth path.
You know,
It's so easy and natural for your body to shut down for rest.
As the sun goes down,
As the city goes dark,
As your head melts into the pillow,
The gentle sound of your breathing will continue to guide you into sleep and stay asleep,
Easily,
Peacefully,
Naturally,
Every single night.
As we come to the end of this recording,
If you are wearing headphones,
Feel free to remove them and continue to breathe heavily,
Steadily.
As your brain restores itself,
Your body repairs itself,
And your spirit renews itself,
Effortlessly,
Naturally,
Sinking deeper now and enjoy the restful nights of sleep.
