Please do not listen to this sleep relaxation audio while driving,
Operating machinery or taking part in any kind of activity that requires your full attention.
This guided relaxation and sleep audio CD will aid you into drifting into a calm and restful night's sleep.
Please begin by lying down and in a position that is most comfortable for you.
You can change your position anytime you want to,
Just so long as you are able to still hear.
For the next few moments I want you to just check your body for any signs of tension,
Beginning with your head,
Then neck and shoulders.
The neck and shoulders can be a particular source of tension and it's possible to hold tension there without realising that we are doing so.
If you find tension there,
Just relax and let it go.
Continue down your body now,
Looking for any tension in your chest,
Stomach and arms and hands.
Just breathe normally whilst letting your arms and hands lie loosely a little in the position you have chosen.
If you find tension there,
Just relax and let that tension go away from you.
Gently checking your hips,
Legs and feet now.
If you find tension,
Just relax and let it slip away from you.
Take this time to relax,
Make yourself comfortable and release all tension and let it just slip away from you.
And now whilst you are nicely and comfortably relaxed,
I want you to concentrate your attention now upon your breathing.
Just breathing naturally in and out.
Noticing the sensation of cool air going in through your nostrils as you breathe in,
And the sensation of warm air going out through your nostrils as you breathe out.
Not forcing the breathing,
But just noticing the breath in and the breath out.
See the relaxation enter into you even further with every breath that you take in.
And see any tension that may still be with you leave you when you breathe out.
Just breathing naturally in and out.
If other thoughts intrude or worries arise,
Just bring your focus back to the sensation of the breath.
You want to have a restful night's sleep now,
So that tomorrow you can be fresh and able to manage the day ahead.
Breathe cool air in,
Relax.
Breathe warm air out,
Tension away.
Intruding thoughts may be about concerns you have about past events,
Or just had today,
Or worries or concerns about tomorrow.
These are just thoughts,
And thoughts in and of themselves have no power.
Here and now is the place and time to clear your mind of such thoughts.
You can let them go.
Just see them now as bubbles rising through water,
Arising and then floating upwards and away from you until you see them no more.
You have no need or desire for them now.
So for the next couple of minutes I shall not speak,
And this shall be your time to let any thoughts and worries that you may still have in your mind arise and be let go.
For when I speak again,
It shall be time to clear your mind for sleep.
Breathe now.
Now it is time to clear your mind for sleep.
All the bubbles are drifting upwards and away now.
Everything from you now,
And all you have to do is feel your attention drifting as you become more and more relaxed and sleepy and calm and peaceful.
And as you do so,
We can count from 1 to 10,
And as we do,
You become more and more deeply relaxed as each number passes like bubbles through your mind and floats up and drifts away.
Count with me now,
Very slowly.
1 See the number 1 come into focus and drift upwards and away.
2 You are more deeply relaxed and calm.
Relaxed and calm.
3 Feel all tension drifting away as the relaxation just grows and grows.
Peaceful and calm.
4 Seeing number 4 drifting and floating away.
So relaxing and calm.
5 Relaxed and feeling calm and at peace.
6 Drifting away,
Happily drifting away.
6 So deeply relaxed,
Drifting into sleep.
7 Pleasantly relaxed and heavy and calm.
Drifting.
8 Your mind is calm.
Your body is calm.
9 Letting your mind drift.
Drifting.
Relaxing.
10 You are deeply relaxed,
Bubbles drifting away.
Now we may count back from 10 to 1.
When you reach 1 you will be fully relaxed and be drifting into a deep sleep.
Count the numbers down from 10 to 1.
Focus on the numbers as I continue talking about drifting into sleep.
10 Seeing the number 10 and slowly counting towards 9.
10 Becoming more and more relaxed,
Comfortable,
Peaceful.
9 Focusing on 9 and then very slowly counting down on your own mind from 9 to 1.
10 Feeling as you become more relaxed.
11 Sleeping as you count down on your own mind.
12 Relaxing,
Calm,
Peaceful,
Calm.
13 Drifting into sleep.
14 Feeling tired and sleepy.
15 Deeply relaxed.
16 Feeling relaxed.
17 Feeling relaxed.
18 Feeling relaxed.
19 Feeling relaxed.
20 Feeling relaxed.
21 Feeling relaxed.
22 Feeling relaxed.
23 Feeling relaxed.
24 Feeling relaxed.
Allowing the person to drift into sleep sleeping relaxation calm and peaceful deep sleep drifting into sleep healing sleep sleep calm relaxing sleep calm,
Relaxing sleep calm,
Relaxing sleep calm,
Relaxing sleep calm,
Relaxing sleep relaxing sleep calm,
Relaxing sleep relaxing sleep relaxing sleep relaxing sleep relaxing sleep relaxing sleep relaxing sleep relaxing sleep relaxing sleep calm,
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