Good evening,
It's Tansy here with a rapid sleep meditation that is designed to work fast,
Helping your body release tension and your mind to grow quiet within the first few minutes.
You can allow yourself to let go as sleep takes over naturally.
So for now.
.
.
Settle into bed.
Turn down the lights.
And allow yourself.
Relax Make yourself completely comfortable in whatever position feels natural and effortless.
This recording is created.
To activate your body's natural relaxation processes.
And this sleep meditation will guide you into a state of deep relaxation.
Allowing you to fall asleep more easily and enjoy a deeper,
More restorative night's rest.
And once you are settled into that most comforting position Just rest your gaze out there on the wall or ceiling.
Whatever's out in front of you.
Not straining the eyes or forcing anything.
I know it seems counterintuitive,
But it's a very effective technique to help instill relaxation in the body.
As I count down from five all the way to one.
You can allow your eyes to gently close down.
Beginning at five.
Just leaving the day behind you.
Settling into this moment.
Feeling the growing weight of your eyelids.
Four,
That desire to let them close growing stronger and stronger.
Three,
Your eyelids may flutter and flicker now.
As we count down to two,
You might be seeing through the tiniest space between your eyelashes,
But holding on for one more moment,
As we finally arrive at one,
When you allow your eyes to close all the way down.
Feeling that wonderful sense of relaxation spreading through the muscles of your eyes,
Across your forehead,
Your cheeks and your jaw.
Your entire face is softening.
And it doesn't matter if it takes you a little or a longer time to fall asleep tonight.
You can just enjoy this moment,
The sound of my voice,
The particular words that I say,
Or the space between my words.
It's true to say that we fall asleep in our own time and in our own way.
It's not something we force.
It's the state of being that is created when the mind and body are put in the right context and setting.
So tonight you don't have to try to fall asleep.
Or listen to every word I say.
In fact,
There's nothing for you to do at all whatsoever.
The more you let go.
The more quickly and the more deeply you'll sleep.
I am simply your guide.
Offering you beneficial suggestions to help you relax yourself more effectively.
And the first of those is take a nice deep breath in through the nose.
Hold it for just a moment.
And then as you breathe out through the mouth.
Just let all the muscles in your face soften as your jaw completely relaxes.
And then,
When you are ready,
Take another nice,
Big,
Deep breath in.
Fitting right up,
Hold for a moment,
And then exhale slowly.
Let your shoulders drop completely.
And now your arms give way to the surface beneath them.
And when you're ready,
One more nice,
Deep breath in,
Filling right up.
Hold for a moment,
And then exhale slowly,
As your whole body surrenders to the surface beneath you.
And throughout the course of this sleep session,
I may mention a particular word,
And when I do,
Allow it to be a signal that leads you to relax more and more.
That particular word is deeper,
So as you take one more breath in,
Hold at the top.
And out.
That's good.
Allow yourself to sink deeper and even deeper into the bed beneath you.
Beginning to let go of all physical sensations as you soften down with each and every breath moving you just 1% closer towards the land of dreams steadily moving along your own path towards a night of restful sleep.
Now,
If you'd like to settle even deeper,
Fall asleep even faster,
I invite you to imagine you're standing at the top of a staircase.
Any staircase,
Exactly to your own liking.
And as I count down from 10 to 1,
With each number you will make your way down those stairs.
And with each step,
You'll feel yourself growing heavier and settling even deeper.
And by the time that I reach one,
You'll feel so heavy,
So relaxed that you won't even want to move.
And you'll physically cease all movements,
Starting at the top on 10,
Feeling heavier already.
Even though you've just begun your journey down.
Stepping down to nine.
Feeling that weight growing just the tiniest bit.
8.
Your muscles relaxing,
Your joints easing into comfort.
7.
Your thoughts growing more distant as you settle heavier and deeper,
Not only into the bed,
But into your own subconscious mind.
6.
Noticing how it feels so good to let go even more.
5.
Reaching the halfway point,
As everything outside seems to fade away.
4.
Settling into that inner stillness,
That complete peace and quiet,
Where you have nothing to do and nowhere to be.
3.
Settling deeper and heavier,
The waking world fades further and further,
As you step down to 2.
And everything is moving slower.
All sensations are softer as you feel that gentle and pleasant pull of complete relaxation.
Letting go completely as you step down to the last one,
You feel yourself settling deeper and deeper,
Even deeper,
Still without any effort or force.
As a wave of peace and relaxation washes over you in the most pleasant and calming way,
Allowing you to let go even more than you ever thought you could.
Ten times deeper,
Ten times heavier than before,
And now you've settled into a deeper subconscious state of relaxation.
You can simply enjoy this time for peace and quiet,
Resting here in this most delightful and healing state.
You don't need to listen carefully to what I'm saying.
In fact,
The more my words and the outside world start to blur,
The more it's working and the closer you are drawing into sleep.
Some words and sentences may slip past you completely,
And that's not a sign you're doing anything wrong.
That's a sign that you're doing everything right,
Because your mind has stopped needing to pay attention as you've entered a state of complete safety and sleep.
So,
Whenever you feel that gentle pull,
That warm embrace of a good night's sleep,
Just let go and fall away.
And until that time comes for you,
You can just rest your attention on the slowing rhythms of your body.
And the lilting tone of my voice.
Not worried or frustrated about not having fallen asleep.
Because,
As I said earlier,
Sleep isn't something you make happen.
You create the right conditions,
And it's something that happens to you,
A state of being that occurs the moment you stop trying.
So just give yourself permission right now to stop trying.
You don't have to fall asleep.
In fact,
You don't have to do anything at all.
Just relax deeper and deeper.
Let my voice be something that's happening over here,
Somewhere off nearby,
Like rain on a window,
As your body follows its own natural rhythms and processes,
Each steady and slowing breath,
Allowing you to sink deeper and deeper,
Heavier and heavier,
Drifting further and further away from my voice.
The outside world,
And anything you feel the need to keep track of whatsoever.
Fading,
Fading further away.
And I feel still conscious.
Of the sound of my voice.
I invite you to bring your attention down deeper to your feet,
Letting them relax and release,
Falling heavy and loose.
And as they do,
Feel that heaviness move up through your legs and into your calves,
Releasing every muscle,
Every fiber.
Quieting the activities of every cell as it continues to move and spread into your knees and your thighs.
Settling deeper and heavier into the surface beneath you.
As that relaxation spreads even further into your hips.
Through your lower back and your belly,
Along every articulation of your spine,
As every muscle and joint releases and relaxes even deeper.
Your chest and your shoulders.
Dropping down further.
And softer than you thought they could.
As the heaviness flows out,
Down through your arms,
Across your elbows and your wrists,
All the way to your fingertips.
It's your neck.
Your jaw.
Your cheeks and your brow.
Soften and let go entirely.
Feeling heavier and heavier,
Your whole body just sinking that little bit deeper now.
You can see yourself.
As if from above.
Completely at rest.
Perfectly still and relaxed.
Settle deeper into the bed.
Than you can ever imagine.
Inviting from above.
Your feet to fall heavier,
Your legs to sink into the bed,
Your hips and your back softening,
Your shoulders soothed and smooth with ease.
Your hands and your arms are so heavy,
Your neck and your face perfectly relaxed.
Entering the utmost relaxation.
Your entire body.
Even heavier.
Even deeper than just a moment ago.
Completely loose like a rag doll.
Growing heavier.
Settling deeper.
Allowing your mind just to drift.
Settling deeper with each passing breath That's right.
Just letting go enjoying this time for peace and quiet.
Nowhere to be,
Nothing to do,
No problems to solve.
Just the pleasant sensation of deeper and deeper relaxation.
Falling heavier and further,
Not only from the outside world,
But from the distant sensations of your own body and mind.
Just this.
Relax deeper and deeper.
You make your own way,
In your own time,
Into the most deep and restorative sleep.
Rest assured that you'll awaken in the morning entirely rejuvenated and energized,
With a grateful and positive mindset.
Thankful for a wonderful night of natural,
Healing sleep.
As you drift.
See yourself as if from above,
Completely at rest,
Perfectly still and relaxed.
Settle deeper into your bed.
Than you can ever imagine.
Inviting from above,
Your feet to fall heavier,
Your legs to sink into the bed,
Your hips and your back softening,
Your shoulders soothed and smoothed with ease.
Your arms and hands are heavy.
Your neck and face perfectly relaxed.
Entering the utmost relaxation your entire body,
Even heavier and deeper than just a moment ago.
Completely loose and almost entirely unaware of all physical sensations.
Growing heavier,
Settling deeper,
Allowing your mind to drift.
You don't need to listen anymore.
Settling deeper with each passing breath That's right,
Letting go.
Enjoying this time for peace and quiet.
Nowhere to be.
Nothing to do,
No problems to solve,
Just the pleasant sensation of deeper and deeper relaxation.
Walling heavier and further,
Not only from the outside world,
But even from the sensations of your own body,
Distant from you now,
Just relax deeper and deeper.
As you make your own time into this most deep and restorative sleep.
You're awake in the morning.
Entirely rejuvenated.
And energized.
Grateful and positive.
Thankful for a wonderful night.
Of all natural and healing sleep.
As you drift.
Envisaging yourself from above.
Completely at rest.
Perfectly still and relaxed.
Settle deeper.
Into your bed.
Than you could ever imagine.
Inviting from above.
Your feet to fall heavier.
Your legs to sink into bed.
Your hips and your back softening.
Your shoulders,
Soothed and smoothed with ease.
Your arms and hands are heavy.
Your neck and face perfectly relaxed.
Enter this utmost relaxation.
Your entire body.
Even heavier.
Even deeper.
Than just a moment ago.
Completely loose.
Almost entirely unaware of physical sensations growing heavier settling deeper,
Allowing your mind to drift.
You don't need to listen anymore settling deeper and deeper with each passing breath.
That's right Letting go.
Enjoying this time.
For peace and quiet.
Nowhere to be nothing to do.
Just the pleasant sensation of deeper and deeper relaxation.
Falling heavier.
And further.
Just this Just relaxing.
Deeper and deeper.
As you make your own way.
In your own time.
Down.
To the most deep.
And restorative.
Rest.
Rawr!
