Hello my friend.
Let's begin to prepare to gently fall asleep.
For some of us this can be quite difficult.
Many things can get in our way.
We may have physical discomfort.
We may have worries,
Racing thoughts,
A long to-do list.
Whatever it is that prevents you from falling to sleep,
We're going to help push it aside today.
So first I want you to check your surroundings.
Make sure that your room is prepared for a nice restful sleep.
Make sure it is dark.
Adjust the temperature to be nice and cool.
Check and see if you have enough pillows or blankets for your own comfort.
Put your phones on silence.
Turn off any TVs or electrical appliances that might be running.
And lastly,
Make sure you are wearing something comfortable and cozy to sleep in.
And now what I would like you to do is just get in a comfortable position in your bed.
Many of us have that one position that feels the best to fall asleep and I would like you to get into that position.
Just snuggle down into it feeling cozy and comfortable.
Prepared to fall asleep.
And now what I would like you to do is use your imagination.
And I have placed a little box with a top and a lock on your nightstand.
I want you to imagine that box.
And next to your box I have placed a pen and a piece of paper.
This box is magical because it is prepared to hold inside of it all of the things that make it difficult for you to sleep.
It will hold them safely for you through the night so you may rest and relax and feel calm and have the sleep that you so need.
So in your mind take the pen and paper and begin to list the things that make it difficult for you to fall asleep.
It may be your own physical pain.
It may be all the things you're concerned you did not get done today.
It may be some worries that you have for the future.
It may be your work,
Friendships,
Relationships,
Loved ones,
That never-ending to-do list.
One by one write these down on your piece of paper which is in your mind.
And as you do this tell yourself that you are relieving your mind of all of these thoughts.
You are giving your mind a must-needed chance to not have to think or worry about anything.
This is a luxury for our minds which often don't have any time to rest.
Your mind is tired.
It's appreciating the help that you are giving it today.
So one by one take those thoughts from your mind and place them on the paper.
Showing your mind that you care and you love it too.
And you would like to give it a much-needed rest.
For this is how you can help one another.
I'm giving you a moment now to just concentrate on the music and finish your list.
Just calmly write those things down without judgment,
Without thinking deeper into them.
Just listing them.
And now that you are completed your list take your pen and place it on the nightstand for you will not need it again until tomorrow.
And then take your list and fold that piece of paper many times over until it is quite small.
And then place that piece of paper in the tiny box I placed on your nightstand.
Gently opening it up and putting your list inside.
Closing the box and locking it.
And as you do this you know that you are giving everything that keeps you awake to the box to hold it safely for you until the morning.
It will protect your list and keep it for you so that you do not have to think about it anymore tonight.
This box is sealed.
This box is powerful.
It will not let your list out back into you until you open it tomorrow.
Show that box some gratitude for how it will help you to fall asleep.
And gently notice how comfortable you feel.
Your bed is like a cloud and this cloud is quite soft.
It is comfortable.
It is light and feels like feathers.
And it has wrapped itself around you in a warm embrace.
Keeping you cozy and safe through the night.
This is also a magical cloud for it knows exactly what you need for that comfortable embrace.
It forms itself perfectly for you.
So just enjoy how that feels to be embraced by a cloud.
Protected,
Safe and loved.
And as you enjoy that feeling,
Focus on your breath.
Gentle breaths in,
Gentle breaths out.
Just take the next minute to listen to the music and focus on your breath.
Focus on how it feels to be wrapped in a cloud.
And as you enjoy that,
Focus on your breath.
And as you enjoy that,
Focus on how it feels to be wrapped in a cloud.
And as you enjoy that,
Focus on how it feels to be wrapped in a cloud.
And now you are ready.
You are drifting away.
And away.
And away.
Off into your sleep.
You are slowly drifting away.
And away.
And away.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
Sleep well my friend.
