Hey it's Doug.
Welcome to this powerful sleep meditation using the art of visualization.
I want you to start with your eyes open for this one.
Then I want you to make yourself as comfortable as possible.
Move pillows,
Do what you need to do,
Just get yourself comfortable.
I'm going to assume you're ready.
Now take a deep breath in,
Big as you can,
And exhale through the mouth.
Another one just like that.
Deep inhale.
This time we're going to fake a yawn.
So exhale out,
Making a yawning sound and face.
Good job.
One more deepest inhale yet,
Fill up,
And big yawn on the way out.
Great stuff.
Now in this practice we're going to evoke the creative part of your brain,
But I need your help with that.
The more you can lean into the scenes that I lay out,
The better your results.
This is because doing this will help you enter a dream-like state,
And that tricks your brain into sleeping,
Just like your fake yawning actually ends up making you tired.
It's a fake it till you make it situation,
Or a dream it to achieve it,
Although in this case it's more like you're going to achieve it to dream it.
Okay,
Let's get into this and get you into that relaxing state you so deserve every night.
With your eyes open,
Find a small spot to gaze at,
Something comfortably in your view right in front of you.
Focus on this spot.
As you look there,
I'm going to ask you to blink your eyes in a moment,
And with every number I count,
Starting with 10,
I want you to blink a little bit slower,
And notice your eyelids feeling a bit heavier.
When we get to zero,
You'll have your eyes completely shut.
Okay,
Ready?
10,
Blink your eyes.
9,
Blink your eyes.
A bit slower.
8,
A bit slower still.
7,
6,
5,
4,
Heavy eyelids now.
3,
2,
1,
Super heavy eyelids.
And zero.
Eyes gently close,
Relaxed,
Heavy,
And notice the wave of relaxation that comes in as you close your eyes.
From this calm and relaxed state,
I want you to now imagine you are on a tropical island in Indonesia.
Ahead of you is the Temple of Sleep.
It's built out of beautiful black stone with vines interlaced throughout it,
Like veins in a body.
The dark green against the black stone is majestic and conveys a sense of peace and tranquility.
The entrance to this temple is huge,
Three or four times bigger than a normal door.
As you walk closer to the entrance,
You feel a coolness that is emanating off the stone,
And as you peer down through the entrance,
You can see massive flagstone stairs,
Solid but uneven from hundreds of years of soil erosion and movement.
You can see that the stairwell gets increasingly dark as the forest and foliage gets denser and denser the closer you approach the bottom.
You're curious about what is down there.
And at the same time,
You feel it pulling you,
Drawing you towards it,
Like it wants you to enter.
There's a sense of familiarity that comes with it.
You look down and count the flagstone stairs.
There are 10 in total.
In a moment,
I will count down from 10,
And with each number,
You will imagine descending one of these stairs.
Each one of these stairs is also magical,
Making you feel more relaxed and more heavy each time you step on one.
Let's descend together.
10.
Begin your journey down.
9.
You feel the heaviness take over your body.
8.
More relaxed with each step.
7.
6.
5.
More and more calm.
4.
More and more relaxed.
3.
2.
1.
Your body is totally relaxed now,
Sinking into the bed beneath you.
You reach the bottom of the stairs,
And in front of you,
You can just make out another smaller doorway.
As you peer through,
You notice a gorgeous beach,
Bathed in blue moonlight.
As you look further,
You see that there is a gorgeous king-sized bed,
Candles surrounding it.
It's draped in the softest of blankets and pillows.
And as a breeze comes off the ocean,
It carries with it the smell of fabric softener infused in the linen and salt in the air.
No one else is there,
Just gorgeous soft sand and a bed facing gorgeous soft sand and a bed facing the gentle waves that roll in and out,
Reflecting the moonlight,
Shimmering as the light dances across the water.
You make your way towards the bed,
Feeling for the first time the softness of the sand,
Like nothing you've felt before.
Each step gently massages your foot.
As you approach the bed,
You see the French-style headboard and expert craftsmanship on the contours of the legs and frame.
You notice the luxury duvet and what looks like the most comfortable pillows you've ever seen.
You cannot resist,
And you pull back the duvet.
The crisp sheets invite you in,
And you oblige,
Sliding yourself into them.
The duvet is weighty and pushes you down into the mattress.
You rest your head on the pillow,
And as you do,
It molds around your head.
You feel comfortable,
Heavy,
Held,
And relaxed.
You hear the sound of the ocean in the background,
Punctuated by the sound of sand being carried forward and back in the surf.
With nowhere to be and nothing to do,
You allow sleep to come in,
As you rest your body,
And you rest your mind.
Inhale,
And exhale,
Sleep.
Inhale,
And exhale,
Sleep.
Inhale,
And exhale.
