There's a natural system in your body.
That when activated.
Leads you into the deepest states of relaxation.
Is the parasympathetic nervous system.
And it's activated.
By the vagus nerve.
It's not difficult,
Complicated.
Or out of reach.
To access the benefits of this system.
At any time.
And that's what this sleep meditation is designed to do.
If it's your first time here.
I invite you to listen for the next few moments,
While I explain what you can expect.
But if it's not your first time here.
.
.
Feel free to skip ahead using the chapter markers in the episode description.
The vagus nerve is like a hidden switch in your body.
That's activated through simple relaxation techniques.
Like deep breathing,
For example.
It's a real physical nerve in your body.
And when stimulated.
It turns on the rest and digest or parasympathetic nervous system.
So tonight.
.
.
Rather than searching or waiting for sleep.
We're simply going to activate this natural system in your body.
Using a few simple science-backed techniques.
When it's activated.
The heart rate slows.
Your muscles soften.
And your mind naturally begins to quiet.
It's your body's own built-in switch.
Turning alertness into rest.
So tonight.
We'll move through guided breathing.
Physical body relaxation.
Visualization.
And calming affirmations.
And we'll go through a few passes of the relaxation techniques.
So that you have plenty of opportunity to relax.
And fall asleep in your own way.
And end this 8-hour version of this sleep meditation.
This series of techniques will repeat throughout the night.
Slowly fading in volume.
But if you'd like a shorter version of this episode.
You can find a link to it in the episode description.
Now remember.
There's nothing you need to force here.
Whenever you feel that gentle pull of sleep.
Just let go.
There's no need to listen all the way through.
And if any time you find yourself awake again.
Just rest your attention on the sound of my voice.
And let it gently guide you.
Back to sleep.
So go ahead now.
And settle into the most comfortable position you can find in bed.
There's no right or wrong way to do this.
What matters most.
Is that you feel completely supported.
And at ease.
And once you're there.
Just let your eyes softly close.
If they haven't already.
Feel the weight of the day.
Beginning to fall away.
Allowing your body to sink.
Just a little bit further into the bed.
Now bring your attention.
To your breath.
Just noticing it first.
No need to change anything yet.
Notice how it's a little cooler on the way in.
And a little warmer on the way out.
And even now.
Each breath.
Slowing just the tiniest bit more.
Than the one before it.
Is already sending a signal to your nervous system.
Letting you know that you're safe.
And it's time to slow down.
Let's now use that breath.
To stimulate the vagus nerve directly.
And we'll do that.
By inhaling for a count of four.
And exhaling.
For a count of six.
If you like a slightly different rhythm.
Feel free to adjust.
All that matters is that your exhale is longer than the inhale.
This is what slows the body down.
And activates the vagus nerve with each breath.
So just follow Allah.
Inhale.
Too.
3.
Exhale.
Five.
Sex.
Again.
Inhale.
And exhale.
Last one.
Inhale.
And exhale.
Release.
Allowing your breath.
To continue at its own natural pace.
Whatever feels easy.
And effortless.
And if you'd rather continue counting.
That's perfectly fine too.
Either way.
With each passing breath.
Your heart rate.
Is slowing just that bit more.
Your body is settling.
And to each cell in your entire being.
Is getting those steady signals.
That it's okay to slow down.
And begin turning off.
For the night.
And in this way.
Moment by moment.
Your whole body is beginning to shift down.
Into a lower gear.
And yes,
There may still be.
Many more lower gears to find.
And that's perfectly okay.
Sleep is a state of being.
It's something that happens.
When the body is put in the right context.
And under the right conditions.
It doesn't happen all at once.
It doesn't happen the same way from person to person.
And it doesn't even happen the same way every night.
For the same person.
So just.
.
.
Try to let go of any expectations.
Or any frustrations.
About not being asleep yet.
Or when you might fall asleep.
And instead just try to enjoy this time for peace and quiet.
Now from here.
Will turn.
To a body scan.
Another simple way.
Of signaling safety to your nervous system.
And releasing tension.
One part at a time.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees,
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path.
Down from the base of your brain.
Through your neck.
Your chest.
And into your stomach.
So as you breathe here,
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just 1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here,
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Lose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead.
Go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the crown of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
And maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about when you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
You're beginning to lose track of my voice.
Or maybe.
.
.
You're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass.
Of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
.
.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale,
Release.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
Let's turn to that.
Wave of relaxation.
Moving through your body once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up.
Into your calves.
Your knees and thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbows and your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourselves.
Heavier.
And heavier.
Sinking deeper and deeper.
It's happening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like home.
Complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you.
The most pleasant sensations.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Hafti Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Lately.
You are allowed to rest.
Without guilt.
And without hurry.
You.
Are settling into a night.
Hafti.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Sinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find that you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then be.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees,
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs to soften down completely.
Into the bed beneath you.
Now bring your attention to your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path.
Down from the base of your brain,
Through your neck,
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it with each and every breath.
That you can inch just 1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles to soften.
Feeling your cheeks and your forehead.
Go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the crown of your head.
To the tips of your toes.
Fully supported.
Completely at ease.
And maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about when you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
You're beginning to lose track of my voice.
Or maybe.
.
.
You're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass.
Of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale,
Release.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up into your calves.
Your knees.
And thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbows and your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Thinking deeper.
And deeper.
Softening.
More.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Sinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like.
.
.
Complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The lie.
Colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Enter this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you the most pleasant sensations.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Hafti.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Sinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And ND.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bed.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees,
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness to your belly and your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
It completes its path down from the base of your brain,
Through your neck,
Your chest,
And into your stomach.
So as you breathe here,
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just down.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the crown of your head.
To the tips of your toes.
Fully supported and completely at ease.
And maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about when you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That I will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
You're beginning to lose track of my voice.
Or maybe,
You're still here with me fully.
Either way,
It's perfectly fine.
Let's do one more pass.
Of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale,
Release.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up into your calves.
Your knees and thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbows and your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper.
And deeper.
Softening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Sinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real more imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The lie.
The colors.
Whatever makes it feel so comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you the most pleasant sensations.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
Wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then leave.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
I'm resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees,
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs to soften down completely.
Into the bed beneath you.
Now bring your attention.
Your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path down from the base of your brain,
Through your neck,
Your chest,
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just 1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the ground of your head.
To the tips of your toes.
Fully supported and completely at ease.
Than maybe you imagine.
If you'd like.
I sweat.
Somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about.
When you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track of my voice.
Or maybe you're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective?
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale,
Release.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up into your calves.
Your knees and thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbows and your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving on.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper.
And deeper.
Softening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although they may reappear from time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this state of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
You're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you the most pleasant sensations.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You will awake tomorrow.
Feeling completely refreshed and restored with each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther and farther.
Every part of you.
Is softening and letting go.
As you rest.
In this most peaceful and serene place.
Sinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find that you're still conscious of my voice.
That's perfectly fine.
There's no need to worry or become frustrated.
There's no need to worry about when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then D.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees,
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
Your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness to your belly and your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vagus nerve.
Completes its path down from the base of your brain,
Through your neck,
Your chest,
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just a bit.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Adds up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose and still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead.
Go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the crown of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
And maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Will worry about when you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That I will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe you're beginning to lose track of my voice.
Or maybe.
.
.
You're still here with me,
Fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale.
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Lacing your toes.
And your ankles.
Moving up.
Into your calves.
Your needs.
And thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbows and your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving on.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper and deeper.
It's happening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although they may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this state of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The lie.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place is made entirely for you.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you.
The most pleasant sensation.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
Profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
.
.
Wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
You're mine.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve deep sleep.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You will awake tomorrow feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve deep sleep.
And restorative sleep.
Every part of your being.
Is turning on.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
Now if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry about when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then be.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bed.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness to your belly and your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vagus nerve.
Completes its path down from the base of your brain,
Through your neck,
Your chest,
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just down.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Adds up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting here next.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead.
Go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
Than maybe you imagined.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
Or relax.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep.
In our own way.
And on our own time.
So don't try to force it.
Or worry about when you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track of my voice.
Or maybe,
You're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass.
Of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
.
.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale,
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up.
Into your calves.
Your need.
And thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper.
And deeper.
Softening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Sinking further into rest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although they may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real.
Or imagine.
That feels like you.
Complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
Colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you.
The most pleasant sensation.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
Wash over you.
As you drift deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without ill.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve deep sleep.
And restorative sleep.
Every part of your being.
Is turning off.
Present night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
Now if you find.
.
.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And ND.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bed.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
That the vagus nerve completes its path down from the base of your brain,
Through your neck,
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it with each and every breath.
That you can inch just a bit.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it.
Completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your next.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead go completely limp.
As you let go.
And sink deeper.
Into the bed.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
Than maybe you imagined.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about.
When you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track of my voice.
Or maybe,
You're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing and physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective?
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale.
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up into your calves.
Your knees and thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Thinking deeper.
And deeper.
It's happening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although they may reappear.
From time to time.
The space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place is made entirely for you.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
Completely free.
A place that brings you.
The most pleasant sensation.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows how to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You will awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve,
Deeply.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find.
.
.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And Indy.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
I'm resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves.
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention to your hips and your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing it.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path down from the base of your brain,
Through your neck,
Your chest.
And into your stomach.
So as you breathe here.
.
.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just a bit.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead go completely limp.
As you let go.
And sink deeper into the bed.
Now sense your whole body all at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
Than maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Or worry about.
And you'll get there.
Because you will.
Your body is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track.
Of my voice.
Or maybe.
.
.
You're still here with me,
Fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing and physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
.
.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale.
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankle.
Moving up.
Into your calves.
Your Knee.
And thighs.
You're here.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving on.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper.
And deeper.
Softening and more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
The space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
Calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this paradise.
That lives in your own mind.
A place you can return to.
At any time.
Completely free.
A place that brings you.
The most pleasant sensation.
That nurture the innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
Wash over you.
As he drifts.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows how to heal.
Your breath.
Is slowing.
You're mine.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed.
And restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening and letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Know if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And indeed.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bat.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now,
Into your legs.
Your calves,
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each branch.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path.
Down from the base of your brain.
Through your neck.
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just.
.
.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
But one person.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it.
On the exhale.
Until your arms fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead.
Go completely limp.
As he let go.
And sink deeper into the bed.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
Completely at ease.
Than maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Or sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep.
In our own way.
And on our own time.
So don't try to force it.
Will worry about.
And you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track of my voice.
Or maybe,
You're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
Breathing in.
.
.
And release it.
Not forcing anything.
Once more.
Inhale.
And exhale.
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Gleasing your toes.
And your ankles.
Moving up into your calves.
Your knee.
And thighs.
You're here.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving on.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And have here.
Thinking deeper.
And deeper.
It's happening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Sinking further.
And to rest.
Beginning to lose time.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
More deeply.
Into this state of ease.
I invite you to picture a place.
Somewhere real.
Or imagined.
That feels like home.
Complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice.
Your surroundings there.
The light.
The Colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sound.
Or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this paradise.
That lives in your own mind.
A place you can return to.
At any time.
Completely free.
A place that brings you.
The most pleasant sensation.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
Wash over you.
As he drifted.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
And relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
Each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body is.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of deep.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed.
And restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Sleep.
Is something your body is.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find.
.
.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then be.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
Arresting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now,
Into your legs.
Your calves.
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
Your hips.
Your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness.
To your belly.
In your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vaguest nerve.
Completes its path.
Down from the base of your brain.
Through your neck.
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just a bit.
1% closer.
Relaxation.
And sleep.
And that may not sound like much.
A one percent.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms.
Fall completely heavy.
Loose.
And still.
And now.
Shifting to your neck.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks and your forehead.
Go completely limp.
As you let go.
And sink deeper.
Into the bag.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully suborted.
And completely at ease.
Than maybe you imagine.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Or sleep.
Your breath.
Is slower and softer.
Your body.
Or relax.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way.
And on our own time.
So don't try to force it.
Will worry about.
And you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track.
My voice.
Or maybe.
.
.
You're still here with me,
Fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing and physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective?
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
Inhale again.
And release.
Just let the air fall back out.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Releasing your toes.
And your ankles.
Moving up.
Into your calves.
Your knee.
And thighs.
Your hips.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving on.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Thinking deeper.
And deeper.
Softening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety.
Comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade.
Dissolve.
And although they may reappear from time to time.
The space between them.
Is growing larger.
And longer.
And as you enter,
More deeply.
Into this state of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
Free.
A place that brings you.
The most pleasant sensations.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
Profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
.
.
Wash over you.
As you drift.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Lately.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
And relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve deep.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
Now if you find that you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And Indie.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
I'm resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
To your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing in.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness to your belly and your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
That the vaguest nerve.
Completes its path down from the base of your brain.
Through your neck.
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just a little bit.
1% closer.
Relaxation.
And sleep.
That may not sound like much.
But one person.
Breath after breath.
Hats up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it completely.
On the exhale.
Until your arms fall completely heavy.
Lose.
And still.
And now.
Shifting tier 9.
Your job.
And the muscles of your face.
Allowing those muscles to soften.
Feeling your cheeks and your forehead.
Go completely left.
As he let go.
And sink deeper into the bed.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
Than maybe you imagined.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
And feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path.
Or sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep.
In our own way.
And on our own time.
So don't try to force it.
Or worry about.
When you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
And just.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track.
Of my voice.
Or maybe you're still here with me fully.
Either way.
It's perfectly fine.
Let's do one more pass.
Of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
He might even be surprised.
How much more effective.
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Hell again.
And release.
Just let the air fall back out.
Breathing in.
.
.
And release it.
Not forcing anything.
Once more,
Inhale.
And exhale.
Really.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Lacing your toes.
And your ankles.
Moving up.
And deer calves.
Your needs.
And thighs.
You're here.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearms.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Her cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Sinking deeper and deeper.
It's happening.
More.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Sinking further.
Interest.
Beginning to lose touch.
With the outside world.
As all thoughts.
Seem to fade and dissolve.
And although.
.
.
They may reappear.
From time to time.
The space between them.
Is growing larger.
And longer.
And as you enter.
.
.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
And calm.
And just notice your surroundings there.
The light.
The colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
And completely free.
A place that brings you.
The most pleasant sensations.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
And profound healing.
And as you rest here.
Making your way into sleep.
In your own time.
You can simply let these words.
.
.
Wash over you.
As he drifts.
Paper.
And deeper.
With each passing breath.
In each passing moment.
You are saved.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of D.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
And relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscle.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
This most.
Peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
You're mine.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
Deep.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
Now if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
There's no need to worry.
About when you'll fall asleep.
Or become frustrated.
That you're not asleep already.
We'll just continue.
With these relaxation techniques.
And then be.
You'll find sleep.
At exactly the right time.
And in exactly the right way.
For you here tonight.
And we'll start.
With that same body scan.
And you can begin.
By resting your attention.
On your feet.
Just noticing them for a moment.
Feeling whatever sensations there might be.
And then letting them soften completely.
And grow heavy.
Against the bad.
Each inhale.
Gathering any tension.
And each exhale.
Letting it go.
And releasing it from the body.
Move your awareness up now.
Into your legs.
Your calves,
Your knees.
And your thighs.
Just noticing those sensations.
Breathing in.
Collecting any tension.
And then breathing out.
And releasing it fully.
Allowing your legs.
To soften down completely.
Into the bed beneath you.
Now bring your attention.
Your hips.
And your lower back.
A place where many of us carry and store tension.
So take a little extra time here.
Just noticing the sensations at first.
And then breathing it.
Gathering any tension that's there.
And letting it all go.
On the exhale.
Softening even deeper.
And deeper down.
Now shift your awareness to your belly and your chest.
Noticing all of the sensations.
That natural rise and fall.
Of each breath.
And it's here.
Right around your belly.
At the vagus nerve.
Completes its path.
Down from the base of your brain.
Through your neck.
Your chest.
And into your stomach.
So as you breathe here.
Right now.
Slowly.
Deeply.
And easily.
You're speaking directly to that pathway.
Signaling to it.
With each and every breath.
That you can inch just 1% closer to relaxation.
And sleep.
And that may not sound like much.
A one percent.
Breath after breath.
Heads up.
Rather quickly.
So take one more breath in here.
Collecting any tension.
And then releasing.
And softening on the exhale.
Continuing on up now.
Into your shoulders.
Letting them melt.
Down into the bed.
Away from your ears.
Feeling that release.
Spread down through your arms.
Into your hands.
And your fingers.
Gathering tension on the inhale.
And releasing it.
Lately.
On the exhale.
Until your arms fall completely heavy.
Peace.
And still.
Shifting to your next.
Your job.
And the muscles of your face.
Allowing those muscles.
To soften.
Feeling your cheeks.
Your forehead.
Go completely limp.
As he let go.
And sink deeper into the bed.
Now sense your whole body.
All at once.
From the ground of your head.
To the tips of your toes.
Fully supported.
And completely at ease.
Than maybe you imagined.
If you'd like.
A switch somewhere inside of you.
That turns your whole being.
And off.
And now that you're ready.
For sleep.
Imagine flipping it off.
Feeling yourself.
Soften deeper and deeper.
As though every muscle and every cell in your body.
Has been given permission.
To rest.
And just take a moment now to notice.
That you are indeed.
Moving along that path towards sleep.
Your breath.
Is slower and softer.
Your body.
More relaxed.
Even if you're not all the way there yet.
That's okay.
You're moving in the right direction.
We all find sleep in our own way and on our own time.
So don't try to force it.
Will worry about.
And you'll get there.
Because you will.
Your body.
Is designed for this.
It knows how to sleep.
So trust.
That it will get there.
In exactly the right way.
And at exactly the right time.
For you.
Here tonight.
For now.
You're safe.
You have no problems to solve.
And nothing to do.
There's nowhere else you need to be.
Except right here.
Nice and relaxed.
Nice and cozy.
Ingest.
Enjoying this time.
To simply be.
And maybe.
.
.
You're beginning to lose track of my voice.
Or maybe.
.
.
You're still here with me,
Fully.
Either way.
It's perfectly fine.
Let's do one more pass of the breathing.
And physical relaxation we just did.
More abbreviated this time.
So that you can settle.
A little bit deeper than before.
You might even be surprised.
How much more effective?
A second pass can be.
Just following me.
As you let all of your air out.
And inhale.
Exhale.
And release.
Just let the air fall back out.
And releasing.
Not forcing anything.
Once more,
Inhale.
And exhale.
Release.
Perfect.
Now just allow your breath.
To settle back into its own.
Natural rhythm and depth.
Whatever feels easy.
And effortless.
And let's turn to that.
Wave of relaxation.
Moving through your body.
Once again.
Softening everything it touches.
Beginning in your feet.
Placing your toes.
And your ankles.
Moving up.
Into your calves.
Your needs.
And thighs.
Your head.
Everything softening down.
As it spreads into your back.
In your belly.
Along every inch of your spine.
Softening across your shoulders.
Moving down your arms.
Past your elbow.
And your forearm.
Into your hands.
And to the tips.
Of each and every finger.
Moving up.
Through your neck.
Into your head.
Relaxing your jaw.
Your cheeks.
Softening your forehead.
And the muscles around your eyes.
As you feel yourself.
Heavier.
And heavier.
Thinking deeper.
And deeper.
It's happening.
And more.
With each passing breath.
Your nervous system.
Settling even further.
Into a sensation.
Of complete safety and comfort.
Your whole body.
Thinking further.
Interest.
Beginning to lose touch.
With the outside world.
As our thoughts.
Seem to fade and dissolve.
And although they may reappear from time to time.
A space between them.
Is growing larger.
And longer.
And as you enter.
.
.
More deeply.
Into this.
State of ease.
I invite you to picture a place.
Somewhere real or imagined.
That feels like home.
Complete peace and serenity to you.
Maybe it's somewhere you've been before.
Or somewhere your mind creates.
Just for tonight.
There's no right or wrong answer here.
Just let your mind go.
Wherever it feels good.
Wherever it feels safe.
Calm.
And just notice.
Your surroundings there.
The light.
Colors.
Whatever makes it feel.
So comforting and safe.
Notice the sensation of the air.
And any sounds or smells.
This place.
Is made entirely.
For your rest.
And comfort.
And you're welcome here.
Anytime.
Exactly as you are.
Give yourself permission.
To settle in fully.
Into this.
Paradise.
That lives in your own mind.
A place you can return to.
At any time.
A place that brings you.
The most pleasant sensations.
That nurture.
The innermost core needs of your being.
Safety.
Unconditional love.
And acceptance.
Profound healing.
And as you rest here.
Making your way into sleep.
Your own time.
You can simply let these words.
.
.
Wash over you.
As he drifts.
Deeper.
And deeper.
With each passing breath.
In each passing moment.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
And without hurry.
We're settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Is not something you need to force.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a knife.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows how to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
You are allowed to rest.
Without guilt.
And without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed and restored.
With each breath.
You relax.
A little more deeply.
With each moment.
You drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
Isn't it?
Is nowhere else.
You need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As you rest.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
You are safe.
You are supported.
You are calm.
You are relaxed.
You are resting now.
You are exactly.
.
.
Where you need to be.
Your body knows.
How to relax.
Your body knows.
How to heal.
Your breath.
Is slowing.
Your mind.
Is softening.
You are allowed to let go.
Completely.
You are allowed to rest.
Without guilt.
Without hurry.
Are settling into a night.
Of day.
Restful.
And healing sleep.
You'll awake tomorrow.
Feeling completely refreshed.
And restored.
With each breath.
You relax.
A little more deeply.
With each moment.
Drift a little further from the day.
And a little closer.
To sleep.
With each heartbeat.
You let go.
A little more fully.
Sleep.
Is not something you need to force.
Sleep.
Is something your body is.
Naturally knows how to do.
Trust your body.
To guide you the rest of the way.
There's no problems for you to solve.
There's nothing.
For you to do right now.
Except relax.
And that's such a nice feeling.
There's nowhere else you need to be.
This time.
Is just for you.
You deserve.
And restorative sleep.
Every part of your being.
Is turning off.
For the night.
Your muscles.
Are relaxing.
Your thoughts.
Are drifting farther.
And farther.
Every part of you.
Is softening.
And letting go.
As he rests.
In this most peaceful and serene place.
Thinking deeper.
And deeper.
Into a night.
Of profoundly healing.
And restful sleep.
