Hi,
I'm back.
You said you wanted me to talk you to sleep.
First thing you have to do is make sure you turn off the lights,
You've prepared everything you need on your bed table including water in case you wake up you can reach and get water.
Do you have your headsets?
To continue you have to put your headsets where you can listen to my voice directly through your headphones.
Okay we're all ready.
Now climb into the bed and get under the cover.
Make sure your head is in a comfortable place.
You're in a resting position.
Now close your eyes gently.
Gently close your eyes and begin to take deep breaths.
You're gonna breathe in deeply through your nose.
You're gonna hold it and then you're gonna release it through your mouth.
Let's start.
Breathe in through your nose.
Hold it.
Release through your mouth slowly.
Breathe in through your nose.
Hold it.
Release through your mouth.
Feel your legs.
Heavy let them rest on your mattress.
Let your body,
Your back,
Your arms let the muscle tension go.
Let the bed hold you and carry you.
Your day is over now.
There's no need in you holding on any longer.
Just let go.
Just let go.
Take a deep breath in through your nose.
Hold it out through your mouth.
Keep focusing on your breathing.
Feel the air when you inhale through your nostrils.
Feel the air touching your nostrils as it goes in deeply.
Feel the air as it fills your lungs.
And as you exhale,
Feel your lungs relax your diaphragm relax and expand.
Take a deep breath in through your nose.
Hold it out through your mouth.
You're relaxing.
Your eyes are beginning to just fall and fall.
You have them closed slightly but not tight.
There's no light coming in.
You want to go to sleep.
You really,
Really want to go to sleep.
So sleep.
Just sleep.
Just sleep.
Close your eyes.
Just sleep.
Is your mind trying to wander back over your day?
Bring it back and feel,
Feel the air as it enters your nostrils.
Breathing in,
Filling your lungs,
Taking a deep breath.
Hold it.
Release,
Exhale through your mouth.
You can sleep now.
You can sleep now.
You can sleep now.
The day is over.
The day is over.
You can sleep.
Sleep.
No thinking is allowed.
No processing is allowed.
Just sleep,
Sleep,
Sleep.
Repeat after me.
I am sleepy.
I want to enjoy this silence and this peace.
I will breathe in calm.
I will exhale all of the stress and let it out.
I want to sleep.
Sleeping is my friend.
I want to sleep.
Sleep on.
Let's sleep.
Take another deep breath.
Breathe in.
Hold it.
Release,
Exhale through your mouth.
Inhale to inhale and exhale as your eyelids begin to get heavier and heavier and heavier and heavier.
Sleep,
Sleep,
Sleep.
Sleep.
Sleep.
Sleep,
Sleep,
Sleep.
Chhh chhh chhh chhhhh chhh Continue to sleep.
Rest.
Rest.
Rest.
Rest sleep rest rest rest sleep rest keep breathing deeply and slowly sleep
