Relax-A-Dupa

Bumper edition of all the relaxing stuff for deep, nourishing sleep. The music has binaural delta beats to help you drop down even deeper, so if you can listen with headphones it'll make it more powerful. Great for getting sleep on an airplane. Or anytime!
Music by Silencio Music UK

Transcript

Alright so,

We're going to return to a place of really really deep rest and relaxation.

And to begin,

Get yourself as comfortable as you can.

Turn off any distractions.

Settle your body in.

Make sure you're warm or cool.

Just how you like to be.

And then take a nice big deep breath.

And as you breathe out,

Let your eyelids close.

And then see if you can relax your eyelids so much that they won't work anymore.

They won't function.

And when you've got them that relaxed,

Just test them to make sure that they really are relaxed.

When you feel satisfied,

You can just let that go.

And you can let them relax even more deeply.

And as we go through this meditation,

You can let any external sounds or noises become unimportant to you.

You can hear the external sounds as they become insignificant.

As each breath takes you deeper and deeper within yourself.

And you can let the sound of my voice guide you what they do help you.

You can turn these words into whatever it is that you most need to hear right now.

And so,

If you like now,

Let's imagine grounding yourself into the earth.

You can put ropes down from your feet,

The undersides of your body.

And these down into the earth.

Letting that wonderful,

Nurturing earth energy flow up into your body and into your mind.

Calming and relaxing.

Bring your attention to the muscles on the top of your head.

Let's send a wave of relaxation flowing down from the top of your head.

Down over your face.

Relaxing your face.

Letting those cheek muscles relax.

Relaxing that tongue.

Relaxation flows over the back of your head.

Down into the neck and shoulders.

Let those shoulder muscles begin to droop and sag.

With a comfortable,

Drowsy feeling of relaxation.

Just let those muscles go.

And then take a moment and simply notice how much more relaxed you are.

Right now,

Than you were just a few moments ago.

And as you begin to relax more deeply,

I want you to remember,

Re-experience a time when you enjoyed a wonderful,

Deep,

Pleasant state of relaxation.

Bring that memory in.

Yeah.

And feel that good feeling flood every cell in your body.

Send it from your shoulders down your arms.

All the way down to your fingertips.

Send that good feeling from your shoulders into your back and your chest.

Feel yourself solidly supported in the place that you're resting.

Let that relaxation,

That good memory flow into your hips.

Down through those legs.

All the way to the soles of your feet.

All the way to the tips of your toes.

Yeah.

And pretend that you can open the toes and the fingertips and simply release any stress or tension.

Any anxiety or negativity.

Let it go.

That's it.

And as it flows out you might see a colour.

Or feel a sensation or even hear a sound.

You can let go of tiredness.

Anything.

Anxiety.

Negativity.

And you can bring in peace and calm with your breath.

And eliminate anything that serves no useful purpose right now.

Let it go.

Good.

I want you to imagine that in your mind's eye you have a switch.

Could be any size or shape.

Let me know when you find it.

See it or sense it.

Now the switch controls your muscles.

And of course you control the switch.

So if you'd like your muscles to relax even more completely.

Just turn that switch down or off.

Whatever you'd like.

Very good.

There's a second switch there in your mind's eye.

This one might be more of a dimmer switch or a volume control.

And this one quiets your thoughts.

So if you'd like your mind to be quieter.

Go ahead and adjust that switch.

You control it.

Very good.

Now let's move from here,

From this room in your mind.

Into your own private sanctuary.

Might be indoors or outdoors.

You might be surrounded by colours or textures.

Or you might simply be in the space of feeling and knowing.

And that's fine.

Go ahead and experience your sanctuary.

And everything that you notice there.

Simply takes you deeper.

That's it.

Breathe in everything there that's wonderful.

And pleasant.

Peaceful and tranquil.

Just take it all in.

And all the resources that you have for yourself.

That exist within your sanctuary.

Are available to you right now in this moment.

So breathe in those resources as well.

You can breathe in calm.

Serenity.

Tranquility.

You can breathe in all the positive qualities that are available to you in this place.

Fill yourself up.

For you to imagine that year in your sanctuary you have very beautiful,

Peaceful,

Natural place.

A gently sloping hillside of relaxation.

Your own personal private place to relax so deeply.

And you can make this beautiful natural place just right for yourself now.

Maybe there are flowers or sweet smells.

Lovely warm air.

Or something quite different.

And you can notice that there are ten levels going down.

This gently sloping hillside of relaxation.

And every level that you go down you can become more and more relaxed.

More and more comfortable.

So that when you get down to level one you will be all the way down to the bottom of relaxation.

All the way down to the bottom of peace and calm.

Comfort and rest.

All the way down to that simple,

Quiet,

Comfortable place inside.

And the sound of my voice will take you deeper and deeper in.

And the sound you hear,

Any sensation you feel can become a reminder that you can go deeper and deeper into comfort and relaxation and peace.

You are on level ten now.

And you are seeing how as soon as you take your first step you can sense the peace.

The relaxation of this place.

Moving down to level nine.

More and more relaxed.

Letting go of all your cares and thoughts.

Beginning to bring a really deep opening to any part of you that might have been all your stress or anxiety.

Letting it open now.

Letting it begin to really soften.

And moving down now to level eight.

Calm and relaxed.

Calm and relaxed.

Whenever conscious thoughts come into your mind you can go back to roots.

Calm and relaxed.

Calm and relaxed.

To quiet those thoughts.

And you are moving down now to level seven.

Your shoulders are really relaxing.

Really beginning to soften so deeply.

And your whole back and spine is really relaxing.

Soft,

Relaxed.

And your chest and your belly and your heart.

Really beginning to deeply relax and soften and open.

Letting go of any cares or troubles.

Letting these begin just to dissolve away.

Melt away.

Letting the space that's made be filled with deep comfort.

Deep peace.

Moving down now to level six.

Letting your mind relax really deeply as well as your body.

Calm and relaxed.

Calm and relaxed.

Deeper and deeper into calm.

Into relaxation.

Into comfort.

Letting a deep openness and release come to any part of you that's been holding.

Just letting it soften now.

Letting any stress or anxiety begin to just dissolve away.

Melt away.

Letting a deep sense of comfort and ease and peace take its place.

And you're moving down now to level five.

You're halfway down.

Feeling your body more and more loose and relaxed.

Just melting into the place that you're resting.

Your muscles really letting go.

Your forehead,

Your neck letting go.

Your head.

Your back.

Your muscles and your arms and legs.

Letting go.

Any place,

Any part that's holding.

Letting go.

Letting go.

Letting any stress just dissolve away and release.

Coming instead a place of deep peace and peace.

Deep comfort and goodness.

And moving down now to level four.

Going deeper and deeper.

Down.

Down.

Down.

More and more relaxed.

Letting go.

Releasing.

Letting any cares dissolve away.

Feeling those places becoming filled with deep comfort.

Deep peace.

Moving down now to level three.

And when you get down to level one.

You'll be all the way down to the bottom of relaxation.

All the way down to the bottom of deep peace and comfort.

Opening,

Releasing.

Letting any anxiety melt away.

Letting any anxiety melt away.

Disolving away.

Replaced by deep comfort.

Deep peace.

Deep relaxation.

And you can let that opening and releasing go deeper and deeper as you move down now to level two.

So completely releasing and relaxing and letting go.

Letting all those spaces be filled with relaxation.

Deep comfort.

Deep peace.

And goodness.

And moving down now to level one.

Down to the very bottom of relaxation.

Down to the very bottom of peace and comfort.

And openness.

Down into that still,

Good,

Quiet place inside.

And enjoying this deep comfort.

This deep rest and spaciousness.

Letting these good feelings fill up every part of you.

With this deep rest.

This deep comfort and peace.

So that every part of you is so gently and beautifully filled with ease and comfort and peace.

And you can let these good feelings grow.

So that you are not sure if you are the deep peace.

Or if the deep peace is you.

You are lying here.

Feeling very relaxed.

But there is an even deeper level of wonderful euphoric relaxation available to you.

Can you sense this deeper capacity in your ability to achieve it?

If you can and if you'd like to,

I can guide you to go there now.

Just as there is a maximum level of tension or contraction that a person could produce in their body.

There is also a maximum level of total release and relaxation.

A bottom level.

A basement of relaxation.

And if you wish.

You are going to ride an imaginary elevator down to that basement of relaxation.

There are three floors down to the basement.

As you go down,

I want you to stop at each level and let me know when you are there.

When you reach each new level,

Your relaxation will double from the floor before.

So that by the time you get to the basement you will be totally relaxed.

And you can find in that basement,

Whatever it is that you are most needing.

For your own highest benefit and good and the highest benefit of all concerned.

You might find a deep nourishing rest,

Sleep.

You might find support,

Nourishment,

Guidance.

Your deeper self knows exactly what you need.

So if you wish to,

We will go now to the basement of relaxation.

The first floor is floor A.

The second is B.

And the basement,

The third is C.

You are on the elevator now and on the count of three we will begin down to floor A.

If you relax twice as much as you are now,

You will reach floor A.

Alright when you are ready,

Let's go.

One,

Two,

Three.

Going down,

Doubling down to floor A.

Good.

Now if you like you can continue down to floor B on the count of three.

If you double your relaxation,

You will reach B.

Alright,

Let's go.

One,

Two,

Three.

Doubling down to B.

Good.

Now if you wish,

You can continue down to floor C.

To the basement of relaxation on the count of three.

If you double your relaxation,

You will reach C.

Let's go.

One,

Two,

Three.

Doubling down to C.

Now you are here in the basement of relaxation.

I'm going to be silent now so you can enjoy this wonderful state for as long as you wish.

After five minutes of silence,

I will ask you if you'd like to come out and if so,

You can come out on the count of five easily and effortlessly.

Feeling wonderful in every way.

And if you'd like to rest there a bit longer,

You can let yourself sleep deeply,

Peacefully,

Nourishably.

Until you wake at your normal waking time.

And no matter what,

You can let these five minutes be everything that you most need.

Your deeper self can make them just perfect for you.

You can make them just what you want.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

And if you wish to let this become a deep nourishing sleep,

To wake again at your normal waking time,

Feeling deeply refreshed and restored,

Then please ignore these words I'm about to say.

And if you'd like to return now to a state of refreshed awareness,

Then in a moment I'll count from one to five.

And when I reach the count of five,

You return to full awareness,

Feeling completely refreshed and relaxed.

Number one,

Beginning to return to full awareness now,

Feeling the energy returning to your arms and your legs.

Number two,

Completely re-energized and refreshed,

Every cell in your body functioning perfectly.

Number three,

Accepting all suggestions which are positive and beneficial for you,

And releasing anything which doesn't fit into your life at this time.

Number four,

You always return from hypnosis feeling completely rested and refreshed,

And sleep soundly and peacefully at your normal bedtime.

And when I reach the next number,

Take a deep breath and stretch back to full awareness.

Number five,

Fully aware and alert,

Completely back to full awareness,

Feeling wonderfully relaxed and refreshed,

Taking a nice deep breath and stretching.

Reviews

Very relaxing and soothing 😌
I enjoyed what i heard, especially the extra 3 levels of going down deeper. Thanks 🙏

Love love love this ❤️
Your voice is incredible! Thank you 💕