We designed this guided session to make falling asleep easier for you.
This session works well to quiet the chattering mind,
Which can be an obstacle to falling asleep.
A good sleep rhythm and sleep hygiene are,
Of course,
Even more important.
The guided session will slowly fade into silence.
Is there anything else that you need to do first?
Are you ready to fall asleep?
Let's start.
Visualize the number 3 three times.
And focus your attention on your scalp.
Do you experience a tingling sensation due to circulation?
Concentrate on your face,
And relax all muscles and tension.
And put it in a deep state of relaxation.
Concentrate on your throat,
The skin,
Tingling sensations,
And feel how it feels inside of your throat.
Focus your attention to your chest.
Take a nice and deep breath,
And let all the tension go.
Put it in a deep state of relaxation.
Concentrate on your arms,
And feel how heavy they are.
Become aware of your hands,
And all the tingling sensations.
Concentrate on your belly,
The skin around it,
And how it feels internally.
Now relax all tension and ligament pressure,
And put your upper body in a deep state of relaxation.
Concentrate on your hips,
And feel how your hips are making contact with the bed.
Become aware of your thighs,
And make your upper leg as heavy as possible,
And put it in a deep state of relaxation.
Concentrate on your knees.
Focus your attention on your calves,
And imagine that these muscles are very heavy,
And that you can hardly move them.
And let your legs sink into the mattress.
Concentrate on your feet,
And become aware of a tingling sensation caused by circulation.
Feel your heels,
The bottom of your feet,
And feel your toes.
And now concentrate all your attention on the mattress.
Sink into it.
There is not a single muscle that you can use.
You are so heavy.
Relax your eyes.
And now visualize the number two three times.
Imagine that you are in a serene place to relax.
Perhaps it's your bed,
Or perhaps it's somewhere else entirely.
This is your place to rest.
You are safe.
You can let go.
And maybe imagine that an animal will come and lay safely next to you,
And cuddle with you.
You are so relaxed.
You feel so heavy.
And observe how you are lying in that peaceful place,
A beautiful place for you to rest.
It's time to surrender.
And now visualize the number one three times.
We're counting down from 100 to zero,
Based on your breath's rhythm.
So take a nice breath,
And while you exhale,
Mentally think of the number 100,
And breathing in 99,
Breathing out 98,
And just continue.
And when you start making counting mistakes,
You are getting sleepy.
Keep counting downwards,
And the music will slowly fade.
