Full Body Relaxation For Sleep

Hello, and welcome to Memory Lane Hypnosis, guided relaxation to release tension in your body and allow you to take a nap or fall into a long, deep sleep. My name is Robert and I'll be guiding you through this session. For safety reasons, please do not listen to this audio whilst driving, or in situations where feeling sleepy should be avoided.

To prepare yourself for this enjoyable, helpful experience, be sure you have all tight clothes loosened, and then get yourself in just as comfortable a position as you can ...Now close your eyes and inhale deeply and hold it for three or four seconds and then exhale slowly ...

Transcript

Hello and welcome to Memory Lane Hypnosis,

Guided relaxation to release tension in your body and allow you to take a nap or fall into a long deep sleep.

My name is Robert and I will be guiding you through this session.

For safety reasons,

Please do not listen to this audio whilst driving or in situations where feeling sleepy should be avoided.

To prepare yourself for this enjoyable,

Helpful experience,

Be sure you have all tight clothes loosened and then get yourself in just as comfortable position as you can.

Now close your eyes and inhale deeply and hold it for 3 or 4 seconds and then exhale slowly.

Again breathe in deeply and exhale slowly.

Keep doing that 5 more times.

As you inhale,

You bring more oxygen into your body and as you exhale it causes your body to keep relaxing more and more.

Become aware of your breathing and notice how your chest rises and falls with each breath.

Now,

Take a long,

Slow,

Deep breath in through your nose all the way down into your stomach,

Hold the breath for just a moment and then exhale through your mouth.

Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose,

Fill your lungs completely,

Hold it for a moment and release the breath through your mouth.

Empty your lungs completely with your out breath.

Take a third deep breath in,

Hold it for a moment and then let it go.

Feel that your body has already undergone a change.

The tension in your body has begun to loosen and subside.

Now let your breathing rhythm return to normal and relax.

During this session I will ask you to tense various muscles throughout your body.

Please do this without straining.

You do not need to exert yourself.

Just contract each muscle firmly but gently as you breathe in.

If you feel uncomfortable at any time,

You can simply relax and breathe normally.

You may feel that moving any muscle at all is just too much to do.

And that is wonderful.

It means you are already relaxing and ready to drift off while you listen to the sound of my voice.

You may simply imagine you are performing these exercises and that will work too,

Helping to let go,

Relax and fall asleep now as you bring your awareness to your feet and toes.

Breathe in deeply through your nose and as you do,

Gradually curl your toes down and tense the muscles in the soles of your feet.

Hold your breath for just a few seconds and then release the muscles in your feet as you breathe out.

Feel the tension in your feet wash away as you exhale.

Notice how different your feet feel when tense and when they are relaxed.

Take another deep breath in again.

Tense the muscles in the soles of your feet and hold this position for a few seconds.

Now release.

Feel yourself relaxing more and more deeply with each breath.

Your whole body is becoming heavier,

Softer and more relaxed as each moment passes.

Now bring your awareness to your lower legs,

To your calf muscles.

As you draw in a nice deep breath,

Point your toes up towards your knees and tighten these muscles.

Hold for just a moment and then let those muscles go limp as you exhale.

Once again draw in a deep breath and tighten your calf muscles.

Hold for a few seconds and then let it all go.

Feel your muscles relax and feel the tension washing away with your out breath.

In a moment you will tense all the muscles in the front of your thighs.

If you are lying down you can do this by trying to straighten your legs.

You will feel the muscles pulling your kneecaps upwards.

If you are seated you can tense these muscles by pushing your heels down onto the floor.

Take a deep breath in and tense the muscles in your thighs.

Hold for just a moment and then release everything.

As you do this the blood flow to your muscles increases and you may notice a warm tingling sensation.

Enjoy this feeling of soothing relaxation in your thighs.

Again breathe in deeply and tighten your thigh muscles.

Hold for a moment.

Now release.

Focus on letting your muscles go limp and loose.

Draw in a nice deep breath and gradually tighten the muscles in your buttocks.

Hold this contraction for a few seconds and then release your breath.

Feel the tension leaving your muscles,

Feel them relaxing completely.

Once more breathe in deeply and tighten the muscles in your buttocks.

Hold for a moment,

Now release them.

You are becoming more and more deeply relaxed.

Take another breath and this time gradually tighten all the muscles in your legs from your feet to your buttocks.

Now do this in whatever way feels natural and comfortable to you.

Hold it and now release all these large strong muscles.

Enjoy the sensation of release as you become more and more deeply relaxed.

Now bring your awareness to your stomach.

Draw in a nice deep breath and then tighten these muscles.

Imagine you are trying to touch your belly button to your spine.

Now release your breath and let your muscles relax.

Notice the sensation of relief that comes from letting go.

Once again draw in a nice deep breath and then tighten your stomach muscles.

Hold for just a few seconds and then let them relax as you exhale and release all tension.

Bring your awareness to the muscles in your back as you slowly breathe in arch your back slightly and tighten these muscles.

Now release your breath and let your muscles relax.

Again draw in a deep breath and tighten your back muscles.

Hold for a few seconds and then let them relax and release.

Now give your attention to your shoulder muscles and the muscles in your neck.

As you slowly draw in a nice deep breath pull your shoulders up towards your ears and squeeze these muscles firmly.

Now breathe out completely and allow your contracted muscles to go loose and limp.

Again pull your shoulders up to your ears and squeeze these muscles firmly.

Now feel the tension subside as you relax and breathe out.

Feel the heaviness in your body now.

Enjoy the feeling.

Feel yourself becoming heavier and heavier.

Feel yourself becoming more and more deeply relaxed.

You are calm,

Secure and at peace.

Now it's time to let go of all the tension in your arms and hands.

Let's start with your upper arms.

As you breathe in raise your wrists towards your shoulders and tighten the muscles in your upper arms.

Hold that breath and that contraction for just a moment and then gently lower your arms and breathe all the way out.

You may feel a warm tingling sensation in your muscles when you tighten them.

Now feel how relaxing it is to release that tightness and breathe away all tension.

As you curl your upper arms again tighten the muscles as you breathe in.

Breathe in deeply.

Now relax your arms and breathe out.

Now bring your awareness to your forearms.

As you breathe in curl your hands inwards as though you are trying to touch the inside of your elbows with your fingertips.

Now feel the tension subside as you relax and breathe out.

Again take a deep breath in and tighten the muscles in your forearms.

Hold it for a moment and then release them.

Feel the tension washing away.

Now take another breath in and tightly clench your fists.

When you have finished breathing in hold for just a few seconds and then release.

Notice any feelings of buzzing or throbbing.

Your hands are becoming very soft and relaxed.

Take another deep breath in and clench your fists again.

Hold for just a few seconds and then release.

Let your fingers go limp.

Your arms and hands are feeling very heavy and relaxed.

Take a couple of nice long slow breaths now just to relax.

Feel yourself slipping even deeper into a state of complete rest.

Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together.

As you do breathe in fully.

Hold it.

Now breathe out and relax all your facial muscles.

Feel your face softening.

Once more breathe in deeply while you scrunch the muscles in your eyes and lips and release.

Now bring your awareness to the muscles in your jaw.

Take a deep breath in and then open your mouth as wide as you can.

Feel your jaw muscles stretching and tightening.

Now exhale and allow your mouth to gently close.

Again fill your lungs with air and then open your mouth wide.

Now let your mouth relax and let your breath flood all the way out.

You are now completely relaxed from the tips of your toes to the top of your head.

Take a few more moments to rest,

Relax,

Listen to the sound of your breathing and enjoy the lovely warm sensation of physical relaxation.

Feel free to fall asleep.

Your subconscious mind will always be aware of what I am saying to you.

So it keeps becoming less and less important for you to consciously listen to my voice.

Now you can continue breathing easily and freely and can feel yourself becoming more calm and peaceful.

You are revealing signs that indicate you are moving into a very deep,

Peaceful state of relaxation.

As I continue talking to you,

You can keep relaxing more peacefully,

Not caring how deeply you relax,

Just happy to continue becoming more calm,

More peaceful and more at ease,

Continuing to breathe easily and freely.

Your subconscious mind and all levels of your inner mind can hear and receive everything I tell you and your conscious mind can relax completely.

You are continuing to experience perfect peace of mind and can feel yourself moving into the situation I described to you.

It's going to happen automatically and you don't even need to think about it consciously.

Now I want you to imagine yourself lying in a comfortable position near a stream of fresh,

Clear water in a beautiful forest on a perfect summer's day.

There is a warm,

Gentle breeze and the air is fresh and clean.

The sound of the peaceful stream is very relaxing.

It keeps becoming less important for you to consciously listen to my voice because your subconscious mind and all levels of your inner mind are hearing and receiving everything I say.

In your mind you are enjoying the beauty of nature as the sunlight shines through the trees and you listen to the gentle flow of water and the birds singing cheerfully.

You are lying there,

Comfortably relaxing.

It is so peaceful that you continue feeling more and more relaxed than ever before in your entire life.

As you continue enjoying this peaceful,

Pleasant experience and soothing drowsiness,

Sleepiness is coming over your whole body from the top of your head to the bottom of your feet.

You continue feeling calmer,

More relaxed and more secure.

And now as you lie there with your eyes closed you are so relaxed and comfortable and happy that you continue moving into a more peaceful,

More detached state.

It may seem like you are drifting into a state of sleep.

There may be times when it seems like my voice is a long distance away and there may be times when I am talking to you that you will not be consciously aware of my voice and that's ok because your subconscious mind is still receiving every word I say and is making true everything I tell you.

From now on you will be influenced only by positive thoughts,

Ideas and feelings.

The following thoughts come to you.

I am calm,

I am secure,

I am relaxed,

I am comfortable and at ease.

Relax your body,

Starting at the top of your head,

Allow a feeling of relaxation to begin.

Feel the relaxation grow with each breath you take.

Inhale.

Relax your scalp and head.

Exhale.

Let the tension go away even more.

Breathe in relaxation,

Feeling your face and ears relax.

Exhale all the tension.

Inhale,

Feeling your neck and shoulders relaxing.

As you exhale let all the muscles of your neck and shoulders release their hold,

Relaxing fully.

Breathe in,

Feeling the relaxation continuing to your arms and hands.

Breathe out the tension.

Breathe in relaxation,

Allowing your chest and upper back to relax.

Release the tension as you exhale.

Inhale,

Feeling the relaxation flowing through your middle back and stomach.

Release the muscles of your back and stomach as you breathe out.

As you take another breath,

Feel your lower back relaxing.

Feel the tension leaving as you release the breath.

Breathe in relaxing your hips and pelvic area.

Breathe out relaxing even further.

As you inhale,

Feel your upper legs relaxing.

Let the muscles of your legs completely let go as you breathe out.

Take another breath drawing in relaxation all the way down to your feet.

Let your legs go limp as you exhale.

Continue to breathe in relaxation and breathe out tension.

You are now feeling deeply relaxed,

Deeply relaxed and calm.

Begin to create a picture in your mind.

Imagine that you are floating on a soft,

Fluffy white cloud.

Feel the surface beneath you becoming softer,

More cloud-like.

Feel the cloud rising out of the surface you are on,

Surrounding you in its protective support.

Soon you are floating on just the cloud.

Let it rise a little further,

Taking you with it.

See the walls and ceiling around you disappearing as you float into the sunny sky,

Drifting on the cloud.

Let it rise a little further,

Taking you with it.

See the walls and ceiling around you disappearing as you float into the sunny sky,

Drifting on the cloud.

Feel the cloud beneath you,

It is soft but supportive.

Feel the cloud supporting your whole body.

Notice each place where your body is touching the cloud.

Feel how soft and comfortable the cloud is.

It is almost like floating in the air.

Notice how the cloud feels.

It might be a little cool,

Like fog.

Your body is warm,

Very warm and heavy,

Sinking into the cloud.

It's a wonderful feeling.

Start to create an image in your mind of where you are.

You might be floating just barely above the ground.

You can choose to float wherever you like.

The sky above you is bright blue,

Sunny and inviting.

You are warm and comfortable,

Warmed by the sun's rays shining down peacefully.

There are some other clouds in the sky,

Floating gently.

See them lazily passing by,

Far above.

Your cloud can float wherever you choose.

If you enjoy being high up,

You can let your cloud rise into the sky.

It is very safe,

Very calming,

Very relaxing.

You are so relaxed,

Floating on a cloud,

Supported gently but firmly by your cloud,

Surrounded by the cloud's protective embrace.

See the sights around you as you are floating on a cloud.

Imagine the green grass below,

Gently blowing in the wind.

The grass seeds further and further away as you rise into the sky.

From here,

The grass looks like a soft carpet,

The wind creating gentle waves in the grass as if it were water.

What else do you see?

Perhaps some trees,

Their leaves whispering in the gentle breeze.

You can gaze down on the housetops,

Country roads and hills.

From this amazing vantage point,

You can see around you,

360 degrees.

The horizon stretches out in a complete circle around you.

Notice in the distance how the hills appear almost blue,

Slightly hazy.

How does it feel to be floating on a cloud?

Does it sway gently,

Like a boat on almost smooth water?

Does it drift in the breeze?

Can you feel the movement as you gently float on the cloud?

You feel so comfortable,

So relaxed,

Floating on a cloud.

Continue floating on a cloud,

Enjoying the sights around you.

Up here,

The air is so clean.

Look up at the beautiful sky.

The clouds that were high above you are much closer now.

Some are so close,

You can almost touch them.

Not quite.

Continue floating on a cloud,

Drifting,

Rising,

Even higher if you wish.

The ground below you looks like a patchwork quilt.

Green grass,

Golden fields,

Yellow,

Brown,

Blue patches of water,

Rivers and lakes.

See the clouds around you.

You are even able to look down on some clouds.

See the shadows they make on the ground below.

Can you see the shadow from your cloud?

See how the shadow drifts silently across the ground below.

Relax and luxuriate in this beautiful scene,

Floating on a cloud.

You are so close now to another cloud above you that if you reach out,

You can touch it.

What would it feel like?

You can even rise higher still,

Pass right through the clouds above.

Feel the mist on your cheeks as you rise through the clouds.

Around you it is a glorious white fog.

The sun shines through just enough that all the white around you glows vibrantly.

As you rise higher still,

Suddenly coming through the clouds and into the open,

Dazzling sunlight shining on your face,

The sky above is brilliant blue.

You can look down on the cloud you just passed through and see the white fluffy peaks and valleys of this cloud below.

It looks like perfect snow.

Looking around you,

It is as if you are above a land of snow.

The sun shines brightly.

Lay back on your cloud,

Floating,

Relaxing,

Floating on a cloud.

Feel the cloud beneath you,

Still supporting you smoothly and comfortably.

Take your cloud wherever you wish.

Higher,

Lower,

Side to side.

Drift wherever you want to go.

Enjoy the sights around you as you are flying wherever you wish.

Continue floating on a cloud,

Relaxing.

Imagine wherever it is you would like to go,

Your cloud can take you there.

Maybe you want to float above the mountains,

Drifting above their rocky peaks.

Perhaps you would like to float above the city,

Seeing the lights and people go about their life.

Perhaps you would like to drift along the coast of the ocean,

Watching the waves crashing to the shore.

Maybe you would like to float through a city or a village,

Drifting in and out among the buildings and watching the people below farming or sleeping.

You can travel anywhere you wish.

You can look down on forests,

The countryside,

Even your own home.

Drift wherever you like.

Enjoy the sights around you.

Enjoy floating on a cloud.

You are so relaxed,

So peaceful.

Take a long,

Slow,

Deep breath in.

Hold it for a moment and then slowly exhale.

Just allow any tension to melt away as you gradually relax more and more deeply with each breath.

Take another long,

Slow,

Deep breath in.

Hold it and then exhale.

Empty your lungs completely with your out breath.

Take a third deep breath in.

Take your time.

Hold it for a moment and then let it go.

Take a deep breath in.

Take a deep breath out.

Take a deep breath in.

Take a deep breath out.

Hold it for a moment and then let it go.

You can already feel yourself drifting into a state of deep relaxation.

Continue to breathe slowly and gently as you bring your awareness to the top of your head.

Just sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.

Feel the muscles in your forehead and temples relax.

Allow your eye muscles to relax.

Let your cheeks and jaw soften and let go of all tension.

Now let this feeling flow peacefully down your neck.

Feel it loosening every muscle,

Every fibre.

With each breath you take this relaxing feeling becomes deeper and warmer.

It works its way deep into the muscles in your shoulders,

Soothing them,

Releasing them.

This peaceful feeling flows down from your shoulders into your arms.

It loosens the muscles in your upper arms,

Your forearms,

Your hands,

Relaxing and soothing all the way to the tips of your fingers.

As your body relaxes,

Your mind relaxes,

Your mind and your thoughts seem to become lighter.

You are slipping further and further into a dreamlike state of stillness and relaxation.

Now bring your awareness to your chest and your stomach.

Feel how this area of your body gently rises and falls as you breathe.

The peaceful sensation flows throughout this area of your body,

Soothing every muscle and relaxing every organ.

You can feel it releasing every last molecule of tension.

Turn your attention to your upper back.

Feel this relaxing.

Feel the sensation flow all the way down your spine as it gradually works its way down your body.

Feel every muscle in your back relax and unwind.

Feel that your entire upper body has become loose,

Limp and relaxed.

Sink into this serene sensation.

Relax more and more deeply with each breath.

Now feel your hips relax as the peaceful feeling starts to work its way through your lower body.

Relax your buttocks,

The backs of your thighs,

The front of your thighs.

Feel all these large strong muscle groups becoming looser and more relaxed with each passing moment.

Soothing feelings of relaxation flow down through your knees and into your calves.

Your ankles relax.

Now your feet relax.

Allow your entire lower body to relax completely and allow any remaining tension from anywhere in your body to flow out through the tips of your toes.

You are comfortable,

Peaceful and relaxed.

Mentally scan your body again for any areas of tension.

Make note of how your body feels.

During this sleep relaxation session you will focus on releasing any tension in your body and on quieting the mind.

Once the mind is calm and peaceful you find it easy to drift into pleasant restful sleep.

Breathe in,

Drawing in life giving air and relaxation.

Exhale slowly,

Expelling any tension.

You might have thoughts about things you did today or things you need to do tomorrow.

Perhaps you are worried about something or someone.

Now is the time to clear your mind for sleep so tomorrow you will be refreshed and strong and you can handle your duties and roles.

Relax your body by releasing any areas of tension.

Allow your arms to go limp,

Then your legs.

Feel your arms and legs becoming loose and relaxed.

Now relax your neck and back by releasing your spine.

Release relax the hold of your muscles all the way down from your head down your neck along each vertebra to the tip of your spine.

Breathe deeply into your diaphragm drawing air fully into your lungs.

Then release the air with a whooshing sound.

Breathe in again slowly,

Pause for a moment and breathe out.

Draw a deep breath in and out.

In out.

Become more and more relaxed with each breath.

Feel your body giving up all the tension,

Becoming relaxed and calm,

Peaceful.

Feel a wave of relaxation flow from the soles of your feet to your ankles,

Lower legs,

Hips,

Pelvic area,

Abdomen,

Chest,

Back,

Hands,

Lower arms,

Elbows,

Upper arms,

Shoulders,

Neck,

Back of your head,

Face and the top of your head.

Allow your entire body to rest heavily on the surface where you sit or lie.

Now that your body is fully relaxed,

Allow the visualization relaxation to begin.

Imagine you are walking toward the ocean.

Walking through a beautiful tropical forest,

You can hear the waves up ahead,

You can smell the ocean spray,

The air is moist and warm.

Feel a pleasant,

Cool breeze blowing through the trees.

As you walk along a path,

Coming closer to the sea,

As you come to the edge of the trees,

You see the brilliant aqua colour of the ocean ahead.

You walk out of the forest and onto a long stretch of white sand.

The sand is very soft powder.

Imagine taking off your shoes and walking through the warm white sand toward the water.

The beach is wide and long.

Hear the waves crashing to the shore.

Smell the clean salt water and beach.

You gaze again toward the water.

It is a bright blue green.

See the waves washing up onto the sand and receding back toward the ocean,

Washing up and flowing back down.

Enjoy the ever repeating rhythm of the waves.

Imagine yourself walking toward the water.

However the fine hot sand,

You are feeling very hot.

As you approach the water,

You can feel the mist from the ocean on your skin.

As you walk closer to the waves,

You feel the sand becoming wet and firm.

A wave washes over the sand towards you and touches your toes before receding.

As you step forward,

More waves wash over your feet.

Feel the cool water provide relief from the heat.

Walk further into the clear,

Clean water.

You can see the white sand under the water.

The water is pleasant,

A relaxing temperature,

Providing relief from the hot sun.

Cool but not cold.

You walk further into the water if you wish.

Swim if you wish.

Enjoy the ocean for a few minutes.

Allow the visualization,

Relaxation to deepen.

More and more relaxed.

Enjoy the ocean.

Now you are feeling calm.

As you walk back out of the water and onto the beach,

Stroll along the beach at the waters edge,

Free of worries.

No stress,

Very calm.

Enjoying this holiday?

Up ahead is a comfortable lounge chair and towel just for you.

Sit or lie down in the chair and spread the towel on the sand.

Relax on the chair or towel,

Enjoying the sun,

The breeze,

The waves.

You feel peaceful and relaxed.

Allow all your stresses to melt away.

Imagine yourself walking on a path through a forest.

The path is soft beneath your shoes,

A mixture of soil,

Fallen leaves,

Pine needles and moss.

As you walk,

Your body relaxes and your mind clears,

More and more with each step you take.

Breathe in the fresh mountain air,

Filling your lungs completely.

Now exhale,

Breathe out all the air,

Feeling refreshed.

Take another deep breath in,

Revitalizing and breathe out completely,

Letting your body relax further.

Continue to breathe slowly and deeply as you walk through the forest and continue the forest visualization.

The air is cool but comfortable.

Sun filters through the trees,

Making a moving,

Dappled pattern on the ground before you.

Listen to the sounds of the forest.

Birds singing,

A gentle breeze blowing.

The leaves on the trees shift and sway in the soft wind.

Your body relaxes more and more as you walk.

Count your steps and breathe in unison with your strides.

Breathe in,

2,

3,

4,

Hold,

2,

3,

Exhale,

2,

3,

4,

5.

Breathe in,

2,

3,

4,

Hold,

2,

3,

Exhale,

2,

3,

4.

Breathe in,

2,

3,

4,

Hold,

2,

3,

Exhale,

2,

3,

4,

5.

Continue to breathe like this,

Slowly and deeply as you become more and more relaxed.

As you walk through the forest visualization,

Feel your muscles relaxing and lengthening.

As your arms swing in rhythm with your walking,

They become loose,

Relaxed and limp.

Feel your back relaxing as your spine lengthens and your muscles relax.

Feel the tension leaving your body as you admire the scenery around you.

Your legs and lower body relax as well,

Feeling free and relaxed.

As you continue to walk through the forest visualization,

You begin to climb up a slight incline.

You easily tread along smooth rocks on the path,

Feeling at one with nature.

The breeze continues to blow through the tree tops,

But you are sheltered on the path and the air around you is calm.

Small saplings grow at the sides of the path.

Around you is an immense array of greens.

Some of the leaves on the trees are delicate,

Light and green.

Some leaves are deep,

Dark and forest green.

Many trees have needles that look very soft and very green.

The forest floor is thick,

Green moss.

Tall trees grow on either side of the path.

Picture the variety of trees around you.

Some have smooth,

White bark.

Others are darker,

With coarse,

Heavy bark,

Deeply grooved.

Enjoy the colours of the bark on the trees.

White,

Tan,

Brown,

Red,

Black,

Many combinations of colour.

You admire the rough,

Brown bark of pine trees and enjoy the fresh pine scent.

Smell the forest around you.

The air is fresh and filled with the scent of trees,

Soil and mountain streams.

Continue the forest visualization.

You can hear the sound of water,

Faintly in the distance.

The gentle burbling of sound of a creek.

As you continue to walk through the forest you are gaining elevation and getting closer to the sound of a running stream.

Continue to enjoy the forest around you.

Enjoy the forest.

As you near the top of the mountain you hear the stream,

Very close now.

The path curves up ahead.

You can see sunlight streaming onto the path.

As you round the corner you hear the water and see a clearing in the trees up ahead.

A beautiful lookout point awaits.

You are growing tired from your journey.

Your body feels pleasantly tired and heavy.

Imagine yourself walking towards the clearing and the stream.

Stepping stones make an easy path across the stream and toward the edge of the mountain.

On each large flat dry stone it is easy to step on and cross the small shallow stream.

Up ahead is a large smooth rock,

Like a chair waiting for you to rest.

The rock is placed perfectly,

High up on this beautiful vantage point.

Sit or lie on the rock if you wish.

It is very comfortable.

When you feel very comfortable and at ease,

The sun shines down on you.

Looking around you see mountains in the distance,

Faint and blue.

You can look down from your vantage point into a valley with trees and a brilliant blue lake.

Across from you is another mountain.

The clearing around you is made up of rocks,

Soil,

Pine needles,

Moss and grass.

The grass and mountain wildflowers around you blow gently in the breeze.

A deer quietly emerges from the edge of the forest to graze in the clearing.

As the deer raises its head to look at you,

You can see its nostrils moving to catch your scent.

The deer cautiously walks to the stream to drink before disappearing back into the forest.

Squirrels dance in and out of sight as they romp through the trees and race across the clearing.

Feel the sun warming your body as you relax on the rock.

Enjoy the majestic landscape around you and feel your body relaxing even more.

Your body becomes very warm and very heavy.

Continue to breathe the clean,

Fresh air.

You feel so relaxed,

Calm,

At peace,

In unity with nature around you.

Enjoy the sights,

Sounds and smells of the forest around you.

Feel the sun warm on your skin.

Feel the gentle breeze blow across your cheek.

Listen to the birds singing.

Hear the stream flowing,

The leaves rustling in the breeze,

Squirrels chattering.

See the flowers,

Trees,

Valley and mountains around you.

Lay back on the comfortable rock and you can look up to see the blue sky.

Small clouds,

White,

Float gently above you across the sky.

Watch them drift slowly by,

Shapes ever changing.

Enjoy this peaceful place.

Know that you can return to this forest visualization whenever you like.

Now,

Take a few moments to do the thinking you need to do before you sleep.

Focus on anything you need or want to think about before you go to sleep.

For the next two minutes,

Do any worrying or thinking you decide to do.

Now is the time to clear your mind for sleep.

There is nothing you need to be doing at this moment.

Everything you need to be thinking.

Accept calm,

Relaxed thoughts.

Notice how your body feels right now.

Where in your body is today's tension stored?

Focus your attention on the part of your body that feels most tense.

Focus in on one small area of tension.

Breathe in deeply and let that tension go as you breathe out with a sigh.

Notice where your body feels most relaxed.

Let that feeling of relaxation grow with each breath.

Feeling further and spreading further the feeling of relaxation.

Feel your attention drifting as you become sleepy and calm.

For the next few moments,

You can choose to focus on counting and become more relaxed as each number passes through your mind.

Concentrate your attention on the number one.

As you count from one to ten,

You will be becoming more and more deeply relaxed.

As you relax,

You can allow your mind to drift into pleasant,

Refreshing sleep.

Count slowly with me.

One.

Focusing on the number one.

Two.

You are more deeply relaxed.

Deeper and deeper.

Calm.

Peaceful.

Three.

Feel the tension leaving your body.

Relaxation filling your body and mind.

Concentrating just on the numbers.

Picture in your mind.

Number four.

Free relaxed.

Calm.

Tingly feeling of relaxation in your arms and legs.

Very heavy.

Pleasantly heavy and relaxed.

Concentrating on number five.

As you drift deeper.

Deeper.

Calm.

Washing over you.

Peaceful.

Six.

Deeply relaxed.

Seven.

Your body.

And mind.

Are very calm.

Eight.

So pleasantly heavy.

Nine.

Allowing your mind to drift.

Easily.

No direction.

Floating.

Relaxing.

Ten.

You are deeply relaxed.

Now.

You may count back from ten to ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

From ten to one.

When you reach one.

You will be fully relaxed and drift into deep sleep.

When I say start.

Slowly count on your own while I continue to talk.

Focus only on the numbers.

While I describe the relaxation experience.

Now start at ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

Ten.

You can start at ten and very slowly focus on nine and keep going on your own as you become deeply relaxed,

Warm,

Heavy,

Peaceful,

Comfortable,

Sleep,

Relaxation,

Pleasant and calm.

Drifting,

Drifting,

Accepting,

Sleep,

Relaxation,

Feeling very good and peaceful,

At peace with yourself,

Confident,

Nurturing,

Refreshing sleep,

Sleep,

Relaxation,

Deeply relaxed,

Calm and relaxed,

Sleep deeply,

Quiet,

Sleep relaxation,

Smooth,

Even breathing,

Warm and calm,

Relaxed,

Peaceful,

Relaxed,

Sleep,

Relaxation,

Allowing yourself to drift into deep sleep,

Beep,

Pleasant,

Sleep,

Relaxation,

Fall asleep.

Reviews

I had aet an alarm for my phone to turn off and fell asleep within 20 minutes .

I went to Beond clinic in Cancun and took an amazing trip on a medicine called Ibogaine that completely changed my life . It was transformative yet apon returning sleep has been tough thank you for getting me to ease into restful sleep. I only got about 4 & a 1/2 hrs but it was a great start I’ll try again tomorrow.

I didn't make it 15 minutes into the meditation before I was out like a light lol! Fantastic meditation!

I found it little too long in the meantime it was marvellous soothing to the point.Thank you🙏🙏

Thanks for this calming passage into deep refreshing sleep. Namaste

I remember listening to the first few minutes but nothing after thst. I’ve just woke up and I feel great! Thank you 🙏🏻

wow! I woke up in the middle the night and couldn’t get back to sleep… I found this and listened and it went fast to sleep pretty quickly. Thank you.✨🙏✨🙏✨🙏✨

Fell asleep super relaxed and stayed asleep all night. Thank you 🙏🏽

I loved the full body tense-released aspect. It really helped me calm down a bit. It was the first time i fell asleep with my headset still on. I was super tired cause I didnt sleep even one hour the night before, but it helped me calm down a lil through the stress and anxiety

So good! Kept drifting off to sleep and waking up. It was really relaxing

Put me right to sleep when I was very anxious . Thank you very much

The stretching thing was AMAZING 🤩sadly I couldn’t hear the rest because I was sound asleep already!

This meditation is very relaxing and gets me to sleep every time. I had a level 8 migraine last night and after some pain mediations I did this one and drifted off to sleep. Thank you so much.

That was amazing! I enjoyed it and had such a great nights’s sleep.

I was able to relax and quickly fall asleep after this exercise.

Amazing, put me to sleep right away! 👍🏻👍🏻👍🏻👍🏻👍🏻

So many nights it helps me fall asleep. thank you

One of my favorite bedtime meditations. Works every time. Thank you!

Best sleep meditation ever! No idea when I fell asleep but it was a great smooth transition. Thank you!

I love this meditation it’s one of the the best parts of my day!!