With this ambient effect,
Soon you will be sleeping.
Position your body by lying on your back.
Place a pillow under your knees or arms for added comfort.
Adjust the covers.
Snuggle in.
Take a long,
Slow breath in and keep your eyes open in the dark.
You're in bed ready for sleep and your ambient effect.
Quiet,
Peaceful sleep.
This is sauna carpalata,
Your voice for a really good night's sleep.
If you follow these instructions,
By imagining everything I describe,
You will sleep deeper.
Stay comfortable on your back.
Later,
I will tell you to turn onto a side and you will slip.
.
.
.
.
.
Deeper to sleep.
Take a breath in.
.
.
.
.
.
And exhale.
Begin by noticing the weight of your body on the bed.
And you feel the weight of the covers and night clothes on your body too.
Now your body is breathing.
Your eyes can stay open for as long as they want.
.
.
.
.
.
To stay.
.
.
.
.
.
Open.
Who knows when they will close maybe soon.
For now,
Look straight into the darkness.
With your next inhale,
Open your eyes really wide without changing your stare.
.
.
.
.
.
Or moving your body and release them to normal.
And again.
.
.
.
.
.
Inhale,
Open your eyes wide and breathe out,
Releasing them to normal.
Relax your eyes.
Unhinge your jaws so your teeth are not touching.
Let your tongue float.
Wouldn't it be nice if you could dispense your own sleep aid?
A simple drip or drop and it creates a drowsy effect.
.
.
.
.
.
Slipping you to sleep without realizing that you have already drifted off to sleep.
Asleep.
Who can feel that transition?
Is it now or maybe in a few moments?
Now your body relaxes.
Now your face and head relax.
Now your shoulders relax.
And now your arms relax.
And now your hands relax.
Relax.
And now your abdomen relaxes.
Relaxes.
And now your pelvis relaxes.
Relaxes.
And now your legs relax.
Relax.
And now your feet relax.
Relax.
Your whole body relaxes.
Breathing.
Some people describe a voice that talks to them when they want to sleep.
Listen.
Maybe you hear that voice talking to you about.
.
.
.
.
.
Work and it's rambling on and on about.
.
.
.
.
.
How you can't get to sleep.
Listen to the talk.
It's just talk.
Notice where this voice is located.
Inside your head or outside of you.
Listen.
Now be more specific.
If it's inside your head,
Notice where.
In the front or back,
The side,
In the middle or deep inside your head.
Listen.
Where is it located?
If it's outside of you,
Notice where it's located.
Is it in the front on the side behind you?
That voice has a place that you will change now.
You can move this voice far away from you.
With your next breath out,
Place the voice inside the room,
Outside of you.
Maybe 10 or 15 feet away from you.
Change the voice to a very,
Very tired,
Sleepy sounding,
Ready for bed,
Drowsy voice.
And you hear the voice talking to you in this very,
Very tired,
Sleepy sounding,
Ready for bed,
Drowsy voice.
Saying the same words,
Sleepy sounding words.
And in between each word,
You hear yawning.
And the voice gets more and more fatigued.
And it fades away into the night.
And you rest.
In a moment,
Your body begins to sleep breathe.
Breathe like you are already deeply sleeping.
Your body has a program for sleeping.
Soft,
Slow breathing to sleep.
That's what you do.
Now I'm going to count down from 8 to 1.
If your eyes are closed,
Open them now without moving and close them.
8.
You find yourself with very little effort slipping in and out of sleepfulness and into dream states of mind,
Where you can sleep for as long as you want to.
And if perchance you awaken,
All you have to do is position yourself in this position on your back.
When you exhale,
As a matter of fact,
Your body will automatically roll over when it's ready for deeper sleep.
Your body will turn to one side or the other and instantly slip to a deeper sleep.
You roll over when you're ready and you fall off to sleep.
7.
Sleep breathing now.
The rhythm and roll of breath is automatic.
It adjusts to a slower pace and easy sound of resting rate.
And your heart rate responds too.
Easy breathing.
6.
And you rest.
Your ambient effect is coming.
5.
Imagine now that a billowy cloud floats into your room.
It's soft,
White,
And puffy.
It moves at a slow,
Quiet speed.
Very,
Very quiet.
Moving toward you,
It stops at your feet.
And now your feet engages your ripe,
Nightly dose of the easy,
Sleep-inducing ambient effect.
Relax.
Your body sends the message.
Relax.
It understands how you feel,
What you need.
What do you need tonight?
Your deepest self reveals the right dose.
4.
A light droplet because you are already so tired.
Relax.
5.
A medium drop because you are halfway to sleep.
A bead of ambient effect if you want a deep,
Deep,
Dark night's sleep.
However much you need to help you sleep.
Maybe you're so tired that a small dose is all you need.
You might even opt for an all-night time release,
Easy drip,
Sleeping,
Sleeping all night long.
And you sleep.
Your dose is determined by a deep mind-body communication.
Your body knows exactly how much you need and the dose is dispensed automatically to what you need.
Soon you will receive your ambient effect.
Your body prepares.
It opens.
You already sense your body moving into a sleep state.
5.
Breathing.
You set the channels to open and receive this ambient effect.
And drowsiness comes over you at the right dose for you.
The ambient effect resets the body for sleep.
This cloud lowers down around your feet and slowly moves up your legs.
And slowly with your mind on this cloud,
It's easy to forget how heavy your feet feel and how sleepy they are.
How well feet sleep.
Take the weight off and tension melts away.
And now your legs move the cloud up to the pelvic and hip area.
And now your pelvis,
It pauses and tension melts away again.
4.
Breathing.
2.
The cloud moves up to the chest area.
And now your arms relax,
Move in harmony,
Deepening.
Now your shoulders relax.
And the cloud moves up to the throat area.
Those muscles relax.
Let your tongue flow.
Air moves in and out with ease.
Fluids adjust to the right night time and flow quietly.
And your neck and throat area relaxes.
The cloud moves up to the head area.
Your face relaxes.
Your eyes rest and you breathe easy.
Relax your eyes.
And the cloud evaporates into the night.
You rest.
And you turn your attention to the mouth and you sense a purpley wetness on your tongue.
The sweetness of the ambient effect takes over your body cell by cell,
Breath by breath.
Your dose,
Right for you dose and within seconds you drift off to sleep.
You feel heavier and quieter.
There's nothing you have to do right now.
Drifting and dreaming already.
You trust that with the ambient effect,
When you wake up in the morning,
You will be rested and ready,
Energized for your day.
Floating and drifting.
Sleeping deeply.
One.
The ambient effect slips you into the night for dreams.
And you sleep.
And you sleep.
And you sleep.
And you sleep.
And you sleep.
