Hey,
It's Doug.
This is Surrender to Sleep.
I'm here to help you get back to sleep.
All you have to do tonight is get comfortable and give in to my instructions and give in to this feeling of sleepiness as and when it comes up.
You and me are in this together now.
Together we are going to let go of the conscious world and surrender to sleep.
Giving up on any expectation of what we feel or any expectation of how fast we should feel it.
Just giving in to the here and the now.
The first thing I want you to do is to close your eyes.
Keep them closed throughout this session.
With those eyes closed,
Now get as comfortable as humanly possible.
Move what you need to move,
Scratch what you need to scratch,
And then when you're ready,
Just settle into that final position.
Of course,
If you need to adjust at all during the session,
That's all okay.
In a moment,
I'm going to count down from ten.
With each number,
I want you to feel your closed eyelids get just a little bit heavier.
By the time I get to zero,
Imagine that it is impossible to open up those eyelids,
Even if you try.
You ready?
Okay,
Let's go.
Ten,
Feel those eyelids get heavy.
Nine,
Feel the weight increase.
Eight,
Heavier still.
Nine,
Feel the weight increase.
Ten,
Feel those eyelids get heavy.
Nine,
Feel the weight increase.
Eight,
Heavier still.
Nine,
Feel the weight increase.
Ten,
Feel those eyelids get heavy.
Nine,
Feel the weight increase.
Eight,
Heavier still.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now with those eyelids heavy as they can be,
Begin to let the rest of your face do the same,
Gradually feeling all the muscles of your face turn off and slide into this relaxed state.
Take a deep breath in and as you exhale,
Feel the heaviness of each muscle in your face.
Feel like it's melting down.
Take another deep breath in.
Imagine this heaviness now traveling down to your shoulders.
As you exhale out,
Feel these two get heavy.
On the next inhale,
Imagine your arms now are too,
Getting heavy as stone.
And as you exhale,
Let them just relax into this heaviness.
On the next inhale,
Feel the heaviness of your hands increase with each second.
And as you exhale,
Feel them totally relax and heavy.
Your face,
Your shoulders,
Your arms,
Your hands,
Should all feel like rock now,
Sinking into the bed below you.
On your next inhale,
Let that heaviness transpose into your torso and as you exhale,
Let that torso get just as heavy as the arms and the shoulders and let it sink into your mattress.
Your next inhale brings that heaviness down into your lower body,
Into your hips,
Into your legs,
All the way down to your feet and then to every toe.
As you exhale,
All of your lower body feels so heavy that it cannot move.
Feel now your entire body still,
Heavy and sinking deeper into that mattress with each exhale.
Imagine now each breath grants permission to your body to relax and invites the mattress to envelop you.
Just as your body is relinquishing control,
Your mind begins to do the same.
Can you let the mind just enjoy the present moment?
Like your body,
Your mind now too becomes heavy,
Stuck in place,
Unable to travel to the future or the past,
Just sitting still in the present,
In your experience,
Your mind just surrendering to this very moment.
The mind enjoying this lazy feeling,
With nothing to do and nowhere to be.
Let your breath begin to relax too now,
Moving in slow-mo,
From inhale to exhale.
Your breath now taking its own rest,
Finding that moment between inhale and exhale and inhale,
Taking its time,
Just enjoying each subtle movement.
Begin to rest your awareness on the following,
Noticing that the body is heavy,
Noticing that the mind is relaxed,
And then noticing that the breath is slow.
We run through these again,
Body is heavy,
Mind is relaxed,
The breath is slow,
The body is heavy,
The mind is relaxed,
The breath is slow,
The body is heavy,
The mind is slow,
Body is heavy,
Mind is relaxed,
Breath is slow,
Reminding yourself that you have nowhere to be,
Nothing,
Just relaxing and giving in to sleep,
Nowhere to be,
Nothing to do,
Relax,
Give in to sleep,
Nowhere to be,
Nothing to do,
Relax and give in to sleep.
No need to reach for it,
No need to search for it,
Sleep wants to find you,
Sleep wants to take over your body and mind,
No need to reach for it,
No need to search for it,
Sleep will find you and sleep will take you.
Can you now feel yourself being visited by sleep,
Feeling it introduce itself with drowsiness?
Let this feeling travel into your veins and circle around your body,
Like a warm glow taking over your body.
With each breath,
This drowsiness travels around your body,
Starting with your face,
Then your neck,
Then your shoulders,
Your arms,
Your hands,
Your chest,
Your stomach,
Into your back,
Down into your hips,
Filling your legs and filling your feet.
Your body is now enveloped in this feeling of sleepiness.
Each breath you take,
The feeling gets stronger.
Each breath you take,
You give in to this feeling a bit more.
Each breath,
This feeling gets stronger.
Each breath,
You give in to it a little bit more.
Each breath,
This sleepy feeling gets stronger.
Each breath,
You give in to it a little bit more.
Your mind is now ready to leave the land of consciousness and enter the state of slumber.
I will count back from ten now,
And with each number,
You will feel yourself travel deeper into sleep.
By the time I reach zero,
You will be totally relaxed and totally submerged in sleep.
Ten,
Let that sleep in.
Nine,
Give in and let go.
Eight,
Begin to sleep.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Your body is now completely limp.
Your eyes are gently shut,
And sleep is carrying you away.
You do not resist.
You give in.
You let go,
And you enjoy this gentle feeling of being carried away.
Your mind is off.
You are happy in this moment,
With nothing to do and with nowhere to be.
Just here and now.
You feel safe.
You feel comfortable.
You feel free to relax completely,
Letting your mind drift away into the unconscious world,
Letting whatever thoughts come and go without attachment,
Without expectation.
Sleep is here,
And you are one with it.
The boundaries between you and your bed are no more.
The veil between you and the unconscious world have completely dissolved.
You exist only as part of the whole,
Not as the self.
But as a component of a bigger self,
One without bounds and restrictions,
Free to roam anywhere and everywhere.
You are expansive.
You are omnipresent.
You are one with everything.
Give in to this feeling.
