Tonight's sleep session.
Is designed for deep.
Natural.
An unforced rest.
A sleep that repairs exhaustion,
Both physical and mental,
And soothes nervous system fatigue.
Simply put,
It refills all of what's been drained out of you.
So as you settle into bed.
Turn off all the lights in your room.
Turn down the volume on this episode.
To the lowest point where you can still hear it clearly.
And set a sleep timer on whatever platform you're using.
For the end of this episode.
So make sure you're settled into the most comfortable position you can find.
Taking this opportunity for any adjustments.
Even if it just allows you to be 1% more comfortable.
Because you deserve.
To be as comfortable as you can possibly be.
And once you've found that position,
Just rest your gaze out on the wall or the ceiling.
Whatever's out in front of you.
Not forcing or squinting with the eyes.
And just allowing them to slowly close.
As I count down.
Starting at five.
Feeling that growing weight of your eyelids.
For.
And the desire to let them close is.
Becoming stronger.
And stronger.
Three.
Your eyelids may be flickering and fluttering now.
Under that growing weight.
Two.
Only able to see through the tiniest space between your eyelids.
But holding on for just another second.
As we arrive at one.
And you give in.
Allowing your eyes to close all the way down now.
Settling into the darkness behind your eyelids.
And noticing how good it feels.
To simply let go.
And stop holding your eyes open.
As that relaxation and softness.
Spreads across your forehead and your brow.
Softening your cheeks and your jaw.
Just letting all of the muscles in your face relax.
Now let's take a few slow and easy breaths.
Just to help switch the body.
Into a resting state.
So just follow along with me.
As you let your air out.
And then inhale.
Like a wave rolling into shore.
And exhale.
Just let the air fall back out.
Like a wave.
Falls back into the sea.
Again.
Inhale Nice and easy.
And exhale.
Just let it go.
Last one now.
Inhale.
And exhale.
Released Perfect.
Now you can let your breath return to its own natural rhythm.
And act.
Knowing.
At these few slow breaths.
Have already begun the transition.
And the process.
Of your body going from awaking to a sleeping state.
And although I don't know exactly when or how you'll fall asleep tonight,
Whether you'll fall asleep faster to the sound of my voice.
To the words that I say.
Or maybe even the spaces between my words.
But I do now.
That sleep isn't something we force.
It's a state of being.
That happens when the mind embodies.
Are given permission to stop.
So tonight.
.
.
Try not to worry about how quickly you may fall asleep.
And instead.
Just let go.
And relax.
Your mind and body know how to do this naturally.
You don't have to try to fall asleep.
You don't have to force it.
And you don't even have to listen.
To every word I say.
In fact.
The more time you spend.
Doing nothing.
The more you let go.
And the more quickly and the more deeply you'll rest.
And to help you rest more deeply.
Throughout this session.
I may use one particular word.
And whatever I do.
Let it be the signal.
That leads you to relax and let go.
Just that bit more.
Each time guiding you further and further.
Deeper and deeper.
And that word here tonight.
Is release.
So on your next exhale.
Whenever it comes.
Just allow yourself.
To release.
Sinking that tiny bit deeper into the bed beneath you.
Your body softening.
Just 1% at a time.
Each moment and each breath.
Moving you just a little closer.
To sleep.
And in this way.
You'll find sleep tonight.
At exactly the right moments.
To get exactly as much sleep.
As you need.
To recover fully.
And now.
Will turn towards relaxing the body more deeply.
Releasing the fatigue that it's been holding.
One part at a time.
And you can begin this by resting your attention on your feet.
Just letting them relax and release.
Falling heavy and loose.
Any tiredness or soreness they're carrying.
Simply draining out and away.
And as all of that fatigue melts out of your feet.
You can feel the sensation of release.
Moving up.
Into your legs.
Your calves.
Softening every muscle fiber.
Every joy.
Easing the exhaustion.
Held in every cell.
As it spreads across your knees.
Into your thighs.
Settling deeper.
And heavier.
Into the bed beneath you.
There's nothing to tense up for or hold on to right now.
So give your legs permission.
To let go completely.
And when they do.
That same sensation.
Of release.
Spreads into your head.
And your lower back.
Relieving all of that stress.
As it moves through your belly.
And along every point of your spine.
Everything just.
.
.
Letting go.
Even deeper now.
As it moves into your chest.
And your shoulders.
Like opening a faucet.
That drains all of the tension there.
Further and softer.
More relaxed.
Than you ever thought they could be.
As that sensation of release.
Blows out now.
Down your arms.
Across your elbow.
Your forearms.
All the way into your head.
Into the tips of your fingers.
Spreading into your neck.
And your job.
Achieved.
And your forehead.
Everything just Softening.
Release him.
Entirely.
Every muscle.
Every join.
Every organ.
All the way down to the tiniest cells.
Everything's just letting go.
And releasing now.
Your whole body.
Easing down.
And you may have lost track of what I'm saying.
And that's perfectly fine.
Because your subconscious mind is always listening.
And the healing you'll experience tonight.
Occurs on them.
Deeper level of the mind.
In five.
The more my words start to blur.
The more it's working.
The closer you're drawn to sleep.
And so,
As you drift off.
.
.
That's not a sign you're doing anything wrong.
It's quite the opposite.
You're doing everything right.
Because you've stopped needing to pay attention.
And you've entered a state.
Of complete safety.
And rest.
And to help you.
Into that deeper state.
I invite you to envision now.
An image of yourself.
From above.
Exactly how you are and where you are in this moment.
See yourself there.
Perfectly still.
Relax.
Softening deeper into the bed,
More.
With every moment.
Inviting from above.
Your feet.
To release even more.
Your legs.
To let go.
And sing farther and farther.
Into the bed.
Your hips,
And your back.
Releasing completely.
Your chest and your shoulders.
Melting away like butter.
Your arms and your hands.
Gone Heavy.
You're next.
And your face.
Perfectly relaxed.
And expressionless.
Your entire body.
Heavier and heavier.
Deeper and deeper.
And even just a few moments ago.
Relieve.
And fall completely loose.
Beginning to lose track.
Of the physical sensation.
As this second wave of relaxation.
Reaches past your muscle.
And hermene.
Into the nervous system.
Soothing the fatigue and the stress.
More and more.
With each passing breath.
That's right.
Just let go.
There's nowhere else you need to be right now.
There's nothing else you need to do.
No problems for you to solve.
We simply get to enjoy this time.
For peace and quiet.
And with your body.
And your mind.
And restore themselves.
And if you'd like.
To settle even deeper.
And heal more profoundly.
In your sleep session tonight.
You can release all of the weight you've been carrying.
By picturing each of them in your mind.
I said bye.
You're holding on to.
All of the physical stress in the body.
All of the emotional stress.
The worries.
The doubt.
The fears.
The Burnout.
From simply going too hard.
For too long.
One by one.
Identifying one.
And exhausting you.
And putting each one down.
In turn.
Feeling the wave.
Release.
From your mind and body.
As you do.
You don't need to carry these things right now.
There's absolutely nothing for you to do with them.
In this moment.
So just let them be.
You can pick them up.
Another time.
For now.
This is your special time.
To heal.
And sleep.
And as you let them go,
One by one.
You feel the wave.
And the tension.
Throughout your body and your mind.
Just melting away.
And falling off.
Soothing those tensions.
Gently calming out the knots.
In your mind.
And your body.
And in this way.
You feel yourself.
Releasing more and more.
Sinking deeper and deeper.
And even deeper still.
As a simultaneous sensation.
Of lightness.
And ease.
Replaces the fading sensations of tension.
And fatigue.
And stress.
And that lightness.
Might be envisioned.
As the softest.
And coziest clouds.
And the more you give your weight over to it.
The more you let go of the burdens you're carrying.
The lighter you feel.
And the more the cloud.
Rises into the night sky.
Carrying you smoothly.
And safely.
Higher and higher.
Farther and farther.
On the problems of your waking life.
Letting go completely now.
Of any remaining sensations.
Or attachments.
To the physical body.
Drifting weightlessly.
Perfectly at peace.
High above.
As the world fades out.
Out of sight.
And out of line.
Taking with it any thoughts.
Any items on your to-do list.
Until all that's left.
Is peace and quiet.
And the endless shimmer of stars.
Across the eternal universe.
And that most pleasant sensation.
Of having absolutely nothing to do.
But rest.
And relax.
And you can just enjoy it.
I'll save.
And comfortable it is here.
Not just physically.
But mentally.
And emotionally.
Floating.
Free.
Weightless.
And yet.
.
.
Completely held.
And supported.
Where nothing is asked.
Or required of you.
And with each passing breath You will leave.
Just that bit more.
You sink farther into the cloud beneath you.
And rise higher.
Into the vast and timeless calm of night.
And eventually.
.
.
Whether now or sometime later.
All thoughts will see you.
Dissolving into the endless expanse.
All around you.
And what remains is only awareness.
Drifting.
.
.
And floating.
Releasing.
Entirely.
Your body remembering.
How to rest.
Naturally.
And completely.
How it feels to rejuvenate.
And recover.
And how it feels to be.
Fully rejuvenated.
And recover.
As you make your way into sleep.
On your own path.
And on your own time.
As these positive truths.
Wash over you.
And help you settle.
Even deeper.
I am resting now.
I am safe.
To let go.
Nothing is required of me.
I am grateful.
For this time to rest.
My body.
Knows how to heal.
Each breath.
Guides me deeper.
And to peace.
Each inhale brings calmness into my body.
All fatigue and exhaustion.
Are leaving my body.
I am free from pressure.
I welcome healing.
Into every cell.
I welcome peace.
Into every cell.
I am letting rest.
And rejuvenation.
Happen on their own.
Is my greatest medicine.
Tomorrow.
I will await.
Feeling lighter.
And fully energize.
I deserve.
A day.
And rejuvenating sleep.
My healing is already underway.
Energy is returning to my body.
Moment by moment.
I am prioritizing my own well-being.
I am grateful for my mind.
And all that it does.
I am grateful for my body.
And all that it does.
I am releasing.
A little more.
With every breath.
I give myself permission.
To rest.
I am treating myself with a kindness and care.
That I deserve.
My body is restoring itself.
I am releasing the day.
And welcoming.
A knife.
I am drifting.
Deeper.
And deeper.
I am releasing.
More.
And more.
I am gently sinking.
Into the deep end.
And most restorative.
Sleep.
I am resting now.
I am safe to let go.
Nothing is required of me.
I am grateful.
For this time to rest.
My body knows how to heal.
Each breath.
Guides me deeper into peace.
Each inhale brings calmness into my body.
All fatigue and exhaustion.
Are leaving my body.
I am free from pressure.
I welcome healing.
Into every cell.
I welcome peace.
Into every cell.
I am letting rest.
And rejuvenation happen on their own.
Sleep.
Is my greatest medicine.
Tomorrow,
I will awake.
Feeling lighter.
And fully energized.
I deserve.
A day.
And rejuvenating sleep.
My healing is already underway.
Energy is returning to my body.
Moment by moment.
I am prioritizing my own well-being.
I am grateful for my mind.
And all that it does.
I am grateful for my body.
And all that it does.
I am releasing a little more.
With every breath.
I give myself permission.
To rest.
I am treating myself with the kindness and care that I deserve.
My body is restoring itself.
I am releasing the day.
And welcoming.
Tonight.
I am drifting.
Deep breath.
And deeper.
I am releasing more.
And more.
I am gently sinking.
Into the deep blue.
And most restorative.
Three.
I am resting now.
I am safe to let go.
Nothing is required of me.
I am grateful.
For this time to rest.
My body.
Knows how to heal.
Each breath.
Guides me deeper into peace.
Each inhale brings calmness into my body.
All fatigue and exhaustion.
Are leaving my body.
I am free from pressure.
I welcome healing into every cell.
I welcome peace.
Into every cell.
I am letting rest and rejuvenation happen on their own.
Is my greatest medicine.
Tomorrow.
I will wait.
Feeling lighter.
And fully energized.
I deserve.
Ati.
And rejuvenating sleep.
My healing is already underway.
Energy is returning to my body.
Moment by moment.
I am prioritizing my own well-being.
I am grateful for my mind.
And all that it does.
I am grateful for my body.
And all that it does.
I am releasing a little more.
With every breath.
I give myself permission.
To rest.
I am treating myself with a kindness and care.
That I deserve.
My body is restoring itself.
I am releasing the day.
And welcoming.
For now.
I am drifting deeper.
And deeper.
I am releasing.
More.
And you are.
I am gently sinking.
Into the deeper.
And most restorative.
Sleep.
I am resting now.
I am safe to let go.
Nothing is required of me.
I am grateful for this time to rest.
My body knows how to heal.
Each breath.
Guides me deeper into peace.
Each inhale brings calmness into my body.
All fatigue and exhaustion.
I'm leaving my body.
I am free from pressure.
I welcome healing.
Into every cell.
I welcomed peace.
Into every sound.
I am letting rest and rejuvenation happen on their own.
Is my greatest medicine.
Tomorrow,
I will awake.
Feeling lighter.
And fully energized.
I deserve a D.
And rejuvenating sleep.
My healing is already underway.
Energy is returning to my body.
Lonely.
I'm lonely.
I am prioritizing my own well-being.
I am grateful for my mind.
And all that it does.
I am grateful for my body.
And all that it does.
I am releasing a little more with every breath.
I give myself permission.
Arise.
I am treating myself with the kindness and care that I deserve.
My body is restoring itself.
I am releasing the day.
And welcoming.
Tonight.
I am drifting deeper.
And deeper.
I am releasing more.
Anymore.
I am gently sinking.
And into the deep now.
And most restorative.
For me.
