Welcome to this deep sleep talk down.
Thank you for being here with me today.
Allow me to assist you into falling into a deep sleep with gentle rain in the background to keep you company.
I'll be spending some time with you talking you down from any worrying thoughts and relax your body before bed.
Allow your mind and body to rest and drop down into a deep sleep.
It is now time to unwind and let go of the day before you.
Releasing your mind and body from any tension.
Get settled and calm so that you can have a pleasant restful sleep.
Take a minute here,
Nestling into your bed.
Get into the most comfortable position for you.
This time right now is for you and no one else.
Try to make sure all distractions are taken care of before you begin.
Adjust your sound levels best suited for you before you completely settle in.
Take a minute here to breathe in and stretch out your arms and legs.
Relax your whole body as you breathe out.
Begin to sink into the surface you lay on.
Don't change anything in this moment.
Notice your breathing and any sensations in your body.
You may still feel some left over tension from your day.
Just notice your body in this moment.
Breathing naturally,
You are exactly where you need to be.
Allowing your mind and body to relax into this moment.
Filling up and letting go.
Breathing in and releasing.
Bringing awareness to the air coming through your nose as you breathe in.
Feeling the cool air flowing in.
As you breathe out through your nose,
Feeling warmer air leaving your nose.
Cool air in,
Warm air out.
Breathing in,
Expanding your lungs and bringing fresh air into your body.
Breathing out,
Allowing stress and tension to leave your body.
Focus on taking these deep breaths on your own for a few breaths.
Now with ease,
Bring your breathing back to your natural rhythm.
Over the next couple of minutes,
Bring your focus to any left over tension you still may have.
Take some time to bring awareness to those areas,
Allowing your muscles to relax even further.
If you have an area you can feel right now that still feels a bit tense,
Take a few breaths visualizing breathing into that area.
As you breathe in,
You're bringing airflow to that area.
And breathe out,
Seeing that area or muscle letting go.
Spend a couple of minutes here doing this on your own,
Bringing awareness to any left over areas of tension.
Listening to the rain as your body relaxes into the calming soothing sounds.
Letting go of everything,
Being here and now,
In this moment,
On this comforting rainy evening.
You can smell the fresh air from the raindrops all around you,
Keeping yourself warm in your bed,
The sound of the rain making you feel sleepy.
Allowing your mind to peacefully embrace the solace of this moment in time.
Taking some soothing deep breaths in and sighs as you sink even more out.
The rain is so consoling,
Giving you a deep feeling of nostalgia.
Allowing your body full acceptance into rest.
The pitter patter of the rain drops all around you,
Like an unseen friend,
Supporting you and giving you permission to let go.
Even further,
You are immersing fully into relaxation,
Drifting off into a dreamy state of being.
Your thoughts dispersing like the rain drops,
Flowing through you with so much relief.
Letting go.
As you drift even further,
You can see yourself laying in your bed,
Safe and comfortable.
In your mind's eye,
You look above to your ceiling,
Which is now a glass ceiling,
Protecting you from the rain,
But letting you enjoy the soothing sounds of the rain drops gently touching the glass above you.
You can also see the dark night sky above,
Filled with stars,
Through the haziness of the water droplets hitting the glass ceiling.
Your eyes feeling so heavy from the comfort of it all.
Your whole body and mind surrendering to the moment of relaxation,
Falling deeper into the deepest sleep.
Your body now so heavy,
In the most soothing way,
Trusting and feeling grateful to be here,
Fully disconnected from you and reconnected to yourself,
Complete and utter peace,
Flows like waves of the sleepiest comforting feeling,
Dozing completely,
Relaxing deeply,
Easing effortlessly into healing happy dreams.
Nothing makes any sense,
And nothing matters.
Like the rain flows above you,
It carries and cradles you into your dreams,
Most comfortable that you've ever been.
My voice fading off into the distance,
Now allowing this moment to carry you for the rest of your sleep cycle,
Continuing to sleep peacefully with the gentle sounds of rain all around you,
Keeping you company,
Comforting you,
And supporting you,
Allowing your unconsciousness to stay here as long as you need,
Filling your soul with the soothing sounds of rain as you continue to enjoy this beautiful dream.
You are having this beautiful sleep journey with the sounds of the gentle music and rain keeping you company to drift off into the deepest sleep.
