This recording is specifically designed to guide you into a deep state of sleep using your body's natural relaxation processes and systems.
As such,
Do not listen to this recording while driving or operating machinery.
Only listen once you're in a safe place,
Comfortable,
And ready to fall asleep.
You can begin by settling into a comfortable position in bed,
And I encourage you for now to keep your eyes open.
It may seem counterintuitive,
But it's very effective in this technique I'm about to guide you through.
I'll take one short moment here to explain how this meditation works,
But if you'd like to skip that and move ahead to the actual meditation,
Feel free to use the chapter markers in the description and go ahead and do so.
In this recording,
I'll guide you through a series of relaxation techniques,
In a specific order,
That's designed to lead you into a deep state of calm and sleep.
First,
Some slow,
Deep breathing.
Then,
A body scan,
In which you'll relax each and every part of your body.
And lastly,
I'll lead you through a visualization,
Which will guide you deeper and deeper.
I'll repeat this series throughout the entire episode,
Slowly fading out over time,
To offer a soft and pillowy landing into sleep.
And that way,
If at any point you wake up,
You can just tune back in to the sound of my voice and fall back asleep easily.
And I don't know whether you'll fall asleep faster because of the words that I say,
Or because of the relaxation techniques themselves,
Or by simply having some time here just for quiet and calm.
But I do know that your body is designed for sleep.
It's a natural process of your being.
And the more we can let go of the need to control when and how we fall asleep,
And releasing those expectations,
Then the more we can enjoy this process.
That's so natural to our existence.
And so hopefully,
You're in a nice,
Comfortable position in bed,
Or wherever it is that you're trying to fall asleep right now.
And with your eyes open,
You can just find a spot there on the ceiling,
Or whatever's out in front of you.
Just resting the eyes on that first thing that draws your attention.
And you don't need to focus on it too hard.
Just rest the gaze there.
And notice that as you rest your gaze here,
Your eyes may naturally want to begin to close,
Such that you feel the weight of your eyelids beginning to take over.
And for just this moment right now,
Do your best to resist that desire.
To close your eyes.
And as I count down from 10 to 1,
Allow your eyes to drift deeper and deeper,
Each time just that little bit more closed.
Starting at 10,
9,
8.
Beginning to feel that weight growing heavier.
7,
6,
5.
Your eyes beginning to flutter.
4,
3.
As you're barely able to resist the weight.
2.
Almost all the way closed.
1.
Allowing your eyes to close all the way and feeling that sense of relaxation and relief in the muscles of your eyes and eyelids.
2.
Just allow that sense of softness to spread across your face.
Relaxing the muscles of your forehead,
Your cheeks,
Your jaw.
Perfect.
Now,
Let's take a moment for some deep,
Slow breathing.
That's designed to signal to your body that you're safe,
That you can relax,
And that it's time to begin moving towards sleep.
And for each of these breaths,
We'll inhale for 4,
Hold for 7,
And exhale for 8.
Really focus on the rhythm of the breath and expanding down into your belly through the diaphragm.
So let's begin.
Inhale 1,
2,
3.
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Two more.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Now hold on empty.
You can take a small sip of air in if you'd like.
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm.
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes.
And just notice any sensations there.
Mm.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet,
Just noticing any sensations and then encouraging them to relax.
Moving to the tops of your feet,
Your heels and ankles,
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves.
Just noticing any sensations there.
Mm.
Before relaxing them and moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins and your knees.
Mm.
The front side of your thighs,
Noticing your quad muscles and relaxing them all the way down.
Shifting to the backs of your thighs,
Mm.
Your hips and your buttocks.
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Mm.
Turning your entire lower body off for the night.
Sinking even deeper into the bed.
And now moving your attention to your lower back and just offering a little extra love there.
Since we so often hold tension in this area,
Allowing it to relax and soften as there's no more work left to do today.
And then shifting your attention to your belly and your abdominals,
Mm.
Softening them even deeper with each passing breath.
Noticing your ribs,
Your middle back,
Your chest,
Mm.
Relaxing those muscles down before moving to your upper back,
Your shoulders,
Noticing any tension there,
Breathing into that tension mm.
And then softening further down on the exhale.
As you move your attention to your upper arms,
Just noticing any sensations and then letting go,
Mm.
Shifting your attention to your elbows,
Noticing and relaxing your forearms,
Releasing any clenching in your hands mm.
Before moving to your wrists,
Your palms,
The tops of your hands,
Your pinky fingers,
Your ring fingers,
Mm.
Your middle fingers,
Your index fingers,
And your thumbs.
And just taking a moment now for a nice deep and slow breath in,
Collecting any remaining tension in your body.
Mm.
And then releasing and relaxing even deeper as you exhale,
Turning off everything below the neck for the night.
And now shifting your attention to your neck,
Mm.
The front side,
Feeling the air moving past your throat with each breath,
Shifting to the back of your neck and the back of your head,
The crown of your head,
Mm.
Your left ear and your right ear,
Your forehead,
Softening those muscles down all the way,
Your left cheek,
Mm.
Your right cheek,
Your jaw,
Your tongue,
Your lower lip,
And your upper lip,
Your nose,
Mm.
And finally,
Your eyes,
Taking another deep breath in,
Collecting any tension in your neck,
Head,
And face.
And as you exhale,
Softening all of those muscles and turning everything off for the night.
And just take a moment now that everything in your whole body is relaxed and switched off for the night.
And just notice how nice this feeling is.
Mm.
There's nothing for you to do right now,
Nowhere for you to be,
No problems to solve,
No answers to find just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often mm.
Because this is your natural resting state,
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good,
To feel relaxed and at ease and comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now you are safe.
You are calm.
Mm.
You are relaxed and everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud,
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air and each exhale sends it just that bit higher,
Away from the surface of the earth,
Up into the peaceful night sky.
And with each passing slow and steady breath you take,
You notice yourself rising higher and higher as you relax deeper and deeper,
Floating above your home,
Beginning to feel that sense of weightlessness,
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you as a peaceful night passes over the land,
Floating higher and higher.
Beginning to meet some other friendly clouds that float along with you in the sky.
Here,
You're safe,
You're comfortable,
You're cradled in your own personal cloud,
Far away from the world.
And any problems or worries,
Each breath sending you higher as you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead.
Yeah.
Leading you to wonder what it's like in those distant parts of the universe,
Seeing the moon bright,
Steady,
Luminous in the sky.
Yeah.
It's the perfect scene to watch as you drift peacefully on your cloud here through the night sky.
And if you find yourself still conscious of my voice,
And that's perfectly fine as now we'll begin to repeat this process of breathing,
Body scan and visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you.
Yeah.
Those natural processes,
Which in due time will guide you into the most peaceful and relaxing sleep.
So just follow my voice as we take a few more guided deep breaths.
And for each breath,
We'll inhale for four,
Hold for seven and exhale for eight.
Really focus on breathing deep down into your belly through your diaphragm.
So let's begin.
Inhale one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like.
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm,
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes and just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet,
Just noticing any sensations and then encouraging them to relax,
Moving to the tops of your feet.
Your heels and ankles.
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves,
Just noticing any sensations there before relaxing them and moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins and your knees,
The front side of your thighs,
Noticing your quad muscles and relaxing them all the way down.
Shifting to the backs of your thighs,
Your hips,
And your buttocks,
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Now,
Turning your entire lower body off for the night,
Sinking even deeper into the bed,
And now moving your attention to your lower back and just offering a little extra love there.
Since we so often hold tension in this area,
Allowing it to relax and soften,
As there's no more work left to do today.
And then shifting your attention to your belly and your abdominals,
And softening them even deeper with each passing breath.
Noticing your ribs,
Your middle back,
Your chest,
And relaxing those muscles down before moving to your upper back,
Your shoulders,
Noticing any tension there,
Breathing into that tension,
And then softening further down on the exhale as you move your attention to your upper arms,
Just noticing any sensations,
And then letting go,
Shifting your attention to your belly.
Your elbows,
Noticing and relaxing your forearms,
Releasing any clenching in your hands before moving to your wrists,
Your palms,
The tops of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
And your thumbs,
And just taking a moment now for a nice deep and slow breath in,
Collecting any remaining tension in your body,
And then releasing and relaxing even deeper as you exhale.
So turning off everything below the neck for the night,
And now shifting your attention to your neck,
The front side,
Feeling the air moving past your throat with each breath,
And shifting to the back of your neck,
And the back of your head,
The crown of your head,
Your left ear,
And your right ear,
Your forehead,
And softening those muscles down all the way,
Your left cheek,
Your right cheek,
Your jaw,
Your tongue,
Your tongue,
Your lower lip,
And your upper lip,
Your nose,
And finally,
Your eyes,
Taking another deep breath in,
Collecting any tension in your neck,
Head,
And face,
And as you exhale,
Softening all of those muscles,
And turning everything off for the night,
And just take a moment now that everything in your whole body is relaxed and switched off for the night,
And just notice how nice this feeling is.
There's nothing for you to do right now,
Nowhere for you to be,
No problems to solve,
No answers to find,
Just you in a calm,
Relaxed state of peace and quiet,
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often,
Because this is your natural resting state,
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good,
To feel relaxed and at ease and comfortable in your own being,
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep,
Because right now you are safe,
You are calm,
You are relaxed,
And everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud fluffy and white.
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air,
And each exhale sends it just that bit higher,
Away from the surface of the earth,
Up into the peaceful night sky.
And with each passing slow and steady breath you take,
You notice yourself rising higher.
And higher.
As you relax deeper and deeper,
Floating above your home,
Beginning to feel that sense of weightlessness.
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you.
As a peaceful night passes over the land,
Floating higher and higher,
Beginning to meet some other friendly clouds.
That float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world,
And any problems or worries.
Each breath sending you higher as you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Overhead,
Leading you to wonder what it's like in those distant parts of the universe,
Seeing the moon bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch as you drift peacefully on your cloud here through the night sky.
And if you find yourself still conscious of my voice,
And that's perfectly fine.
As now we'll begin to repeat this process of breathing,
Body scan and visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you,
Those natural processes,
Which in due time will guide you into the most peaceful and relaxing sleep.
So just follow my voice as we take a few more guided,
Deep breaths and for each breath,
We'll inhale for four,
Hold for seven,
And exhale for eight.
Really focus on breathing deep down into your belly through your diaphragm.
So let's begin.
Inhale,
One,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like,
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in.
Filling all the way up through your lungs,
Down into your diaphragm,
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes and just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet,
Just noticing any sensations and then encouraging them to relax,
Moving to the tops of your feet.
Your heels and ankles,
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves,
Just noticing any sensations there before relaxing them and moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins and your knees,
The front side of your thighs,
Noticing your quad muscles and relaxing them all the way down.
Shifting to the backs of your thighs,
Your hips,
And your buttocks,
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Softening,
Turning your entire lower body off for the night,
Sinking even deeper into the bed,
And now moving your attention to your lower back and just offering a little extra love there since we so often hold tension in this area,
Allowing it to relax and soften as there's no more work left to do today.
And then shifting your attention to your belly and your abdominals,
And softening them even deeper with each passing breath,
Noticing your ribs,
Your middle back,
Your chest,
Relaxing those muscles down before moving to your upper back,
Your shoulders,
Noticing any tension there,
Breathing into that tension,
And then softening your attention.
Softening further down on the exhale as you move your attention to your upper arms,
Just noticing any sensations,
And then letting go,
Shifting your attention to your elbows,
And noticing and relaxing your forearms,
Releasing any clenching in your hands before moving to your wrists,
Your palms,
And the tops of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
And your thumbs.
And just taking a moment now for a nice deep and slow breath in,
Collecting any remaining tension in your body,
And then releasing and relaxing even deeper as you exhale.
So turning off everything below the neck for the night,
And now shifting your attention to your neck,
The front side,
Feeling the air moving past your throat with each breath,
And then shifting to the back of your neck,
And the back of your head,
The crown of your head,
Your left ear,
And your right ear,
And your forehead,
Softening those muscles down all the way,
Your left cheek,
Your right cheek,
Your jaw,
Your tongue,
Your lower lip,
And your upper lip,
Your nose,
And finally,
Your eyes.
Taking another deep breath in,
Collecting any tension in your neck,
Head,
And face,
And as you exhale,
Softening all of those muscles,
And turning everything off for the night.
And just take a moment now that everything in your whole body is relaxed,
And switched off for the night.
And just notice how nice this feeling is.
There's nothing for you to do right now,
Nowhere for you to be,
No problems to solve,
No answers to find,
Just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often,
Because this is your natural resting state,
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel you deserve to feel good,
To feel relaxed and at ease and comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now you are safe.
You are calm.
You are relaxed and everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud,
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air,
And each exhale sends it just that bit higher,
Away from the surface of the earth,
And up into the peaceful night sky.
And with each passing slow and steady breath you take,
You notice yourself rising higher and higher.
As you relax deeper and deeper,
You notice yourself floating above your home,
Beginning to feel that sense of weightlessness.
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you,
As a peaceful night passes over the land,
Floating higher and higher,
Beginning to meet some other friendly clouds that float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world and any problems or worries.
Each breath sending you higher and higher as you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Leading you to wonder what it's like in those distant parts of the universe.
Seeing the moon bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch as you drift peacefully on your cloud here through the night sky.
And if you find yourself still conscious of my voice,
And that's perfectly fine,
As now we'll begin to repeat this process of breathing,
Body scan and visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you.
Those natural processes,
Which in due time will guide you into the most peaceful and relaxing sleep.
So,
Just follow my voice as we take a few more guided deep breaths.
And for each breath,
We'll inhale for four,
Hold for seven,
And exhale for eight.
Really focus on breathing deep down into your belly through your diaphragm.
So let's begin.
Inhale,
One,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like,
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm.
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes.
And just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet.
Just noticing any sensations.
And then encouraging them to relax.
Moving to the tops of your feet,
Your heels,
And ankles.
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves.
Just noticing any sensations there before relaxing them.
And moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins.
And your knees.
The front side of your thighs.
Noticing your quad muscles.
And relaxing them all the way down.
Shifting to the backs of your thighs.
Your hips.
And your buttocks.
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Turning your entire lower body off.
For the night.
Sinking even deeper into the bed.
And now moving your attention to your lower back.
And just offering a little extra love there,
Since we so often hold tension in this area.
Allowing it to relax and soften,
As there's no more work left to do today.
And then shifting your attention to your belly and your abdominals.
Softening them even deeper with each passing breath.
Noticing your ribs.
Your middle back.
Your chest.
Relaxing those muscles down.
Before moving to your upper back.
Your shoulders.
Noticing any tension there.
Breathing into that tension.
And then softening further down on the exhale.
As you move your attention to your upper arms.
Just noticing any sensations.
And then letting go.
Shifting your attention to your elbows.
Noticing and relaxing.
Your forearms.
Relaxing any clenching in your hands.
Before moving to your wrists.
Your palms.
The tops of your hands.
Your pinky fingers.
Your ring fingers.
Your middle fingers.
Your index fingers.
And your thumbs.
And just taking a moment now.
For a nice deep and slow breath in.
Collecting any remaining tension in your body.
And then releasing and relaxing even deeper as you exhale.
Turning off everything below the neck for the night.
And now shifting your attention to your neck.
The front side.
Feeling the air moving past your throat with each breath.
Shifting to the back of your neck.
And the back of your head.
The crown of your head.
Your left ear.
And your right ear.
Your forehead.
Softening those muscles down all the way.
Your left cheek.
Your right cheek.
Your jaw.
Your tongue.
Your lower lip.
And your upper lip.
Your nose.
And finally,
Your eyes.
Taking another deep breath in.
Collecting any tension in your neck,
Head and face.
And as you exhale,
Softening all of those muscles.
And turning everything off for the night.
And just take a moment now.
That everything in your whole body is relaxed and switched off for the night.
And just notice how nice this feeling is.
There's nothing for you to do right now.
Nowhere for you to be.
No problems to solve.
No answers to find.
Just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often.
Because this is your natural resting state.
And this calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good.
And to feel relaxed and at ease and comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now you are safe.
You are calm.
You are relaxed.
And everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud.
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air,
And each exhale sends it just that bit higher,
Away from the surface of the earth,
Up into the peaceful night sky.
And with each passing,
Slow and steady breath you take,
You notice yourself rising higher and higher,
As you relax deeper and deeper,
Floating above your home,
And beginning to feel that sense of weightlessness.
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you.
As a peaceful night passes over the land,
Floating higher and higher,
Beginning to meet some other friendly clouds that float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world and any problems or worries.
Each breath sending you higher,
As you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Leading you to wonder what it's like in those distant parts of the universe.
Seeing the moon,
Bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch,
As you drift peacefully on your cloud here through the night sky.
And if you find yourself still conscious of my voice,
And that's perfectly fine,
As now we'll begin to repeat this process of breathing,
Body scan and visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you.
Those natural processes which,
In due time,
Will guide you into the most peaceful and relaxing sleep.
So,
Just follow my voice,
As we take a few more guided deep breaths.
And for each breath,
We'll inhale for four,
Hold for seven,
And exhale for eight.
Really focus on breathing deep down into your belly,
Through your diaphragm.
So,
Let's begin.
Inhale,
One,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like,
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm.
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes.
And just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet,
Just noticing any sensations,
And then encouraging them to relax.
Moving to the tops of your feet,
Your heels,
And ankles.
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves,
Just noticing any sensations there before relaxing them.
And moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins and your knees.
The front side of your thighs,
Noticing your quad muscles,
And relaxing them all the way down.
Shifting to the backs of your thighs,
Your hips,
And your buttocks.
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Turning your entire lower body off for the night.
Sinking even deeper into the bed,
And now moving your attention to your lower back.
And just offering a little extra love there,
Since we so often hold tension in this area,
Allowing it to relax and soften.
As there's no more work left to do today.
And then shifting your attention to your belly and your abdominals,
Softening them even deeper with each passing breath.
And noticing your ribs,
Your middle back,
Your chest.
Relaxing those muscles down before moving to your upper back.
Your shoulders,
Noticing any tension there,
Breathing into that tension,
And then softening further down on the exhale.
As you move your attention to your upper arms,
Just noticing any sensations,
And then letting go.
Shifting your attention to your elbows,
Noticing and relaxing your forearms,
Releasing any clenching in your hands before moving to your wrists,
Your palms,
The tops of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
And your thumbs.
And just taking a moment now for a nice deep and slow breath in,
Collecting any remaining tension in your body,
And then releasing and relaxing even deeper as you exhale.
Turning off everything below the neck for the night.
And now shifting your attention to your neck,
The front side,
Feeling the air moving past your throat with each breath.
Shifting to the back of your neck,
And the back of your head,
The crown of your head,
Your left ear,
And your right ear,
Your forehead,
Softening those muscles down all the way.
Your left cheek,
Your right cheek,
Your jaw,
Your tongue,
Your lower lip,
And your upper lip.
Your nose,
And finally,
Your eyes.
Taking another deep breath in,
Collecting any tension in your neck,
Head,
And face.
And as you exhale,
Softening all of those muscles,
And turning everything off for the night.
And just take a moment now that everything in your whole body is relaxed and switched off for the night.
And just notice how nice this feeling is.
There's nothing for you to do right now,
Nowhere for you to be,
No problems to solve,
No answers to find,
Just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often,
Because this is your natural resting state.
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good,
To feel relaxed and at ease and comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now you are safe,
You are calm,
You are relaxed,
And everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud,
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air,
And each exhale sends it just that bit higher,
Away from the surface of the earth,
Up into the peaceful night sky.
And with each passing,
Slow and steady breath you take,
You notice yourself rising higher.
And higher.
As you relax deeper and deeper,
Floating above your home,
Beginning to feel that sense of weightlessness.
As you rise higher above your town,
You begin to see the lights of the world lit up beneath you.
As a peaceful night passes over the land,
Floating higher and higher,
Beginning to meet some other friendly clouds.
That float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world,
And any problems or worries.
Each breath sending you higher,
As you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Leading you to wonder what it's like in those distant parts of the universe.
Seeing the moon bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch as you drift peacefully on your cloud,
Here through the night sky.
And if you find yourself still conscious of my voice,
Then that's perfectly fine.
As now,
We'll begin to repeat this prayer.
The process of breathing,
Body scan,
And visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you.
Those natural processes which,
In due time,
Will guide you into the most peaceful and relaxing sleep.
So,
Just follow my voice as we take a few more guided deep breaths and for each breath,
We'll inhale for four,
Hold for seven,
And exhale for eight.
Really focus on breathing deep down into your belly through your diaphragm.
So,
Let's begin.
Inhale,
One,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like,
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm.
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes.
And just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet.
Just noticing any sensations.
And then encouraging them to relax.
Moving to the tops of your feet,
Your heels,
And ankles.
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves.
Just noticing any sensations there before relaxing them.
And moving your attention to your shins.
Again,
Just noticing everything you can sense there in your shins and your knees,
The front side of your thighs.
Noticing your feet.
And your quad muscles.
And relaxing them all the way down.
Shifting to the backs of your thighs,
Your hips,
And your buttocks.
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Turning your entire lower body off for the night.
Sinking even deeper into the bed.
And now moving your attention to your lower back.
And just offering a little extra love there since we so often hold tension in this area.
Allowing it to relax and soften as there's no more work left to do today.
And then shifting your attention to your belly and your abdominals.
Softening them even deeper with each passing breath.
Noticing your ribs,
Your middle back,
Your chest.
Relaxing those muscles down before moving to your upper back,
Your shoulders.
Noticing any tension there.
Breathing in and out.
Sinking into that tension.
And then softening further down on the exhale.
As you move your attention to your upper arms.
Just noticing any sensations.
And then letting go.
Shifting your attention to your elbows.
Noticing and relaxing your forearms.
Releasing any clenching in your hands before moving to your lower back.
Before moving to your wrists,
Your palms,
The tops of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
And your thumbs.
And just taking a moment now for a nice deep and slow breath in.
Collecting any remaining tension in your body.
And then releasing and relaxing even deeper as you exhale.
Turning off everything below the neck for the night.
And now shifting your attention to your neck.
The front side.
Feeling the air moving past your throat with each breath.
Shifting to the back of your neck.
And the back of your head.
The crown of your head.
Your left ear.
And your right ear.
Your forehead.
Softening those muscles down all the way.
Your left cheek.
Your right cheek.
Your jaw.
Your tongue.
Your lower lip.
And your upper lip.
Your nose.
And finally,
Your nose.
Your eyes.
Taking another deep breath in.
Collecting any tension in your neck,
Head,
And face.
And as you exhale,
Softening all of those muscles.
And turning everything off for the night.
And just take a moment now that everything in your whole body is relaxed and switched off for the night.
And just notice how nice this feeling is.
There's nothing for you to do right now.
Nowhere for you to go.
Nowhere for you to be.
No problems to solve.
No answers to find.
Just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often.
Because this is your natural resting state.
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good,
To feel relaxed and at ease.
And comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now,
You are safe.
You are calm.
You are relaxed.
And everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud.
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air.
And each exhale sends it just that bit higher,
Away from the surface of the earth,
Up into the peaceful night sky.
And with each passing,
Slow and steady breath you take,
You notice yourself rising higher and higher.
As you relax deeper and deeper,
Floating above your home,
Beginning to feel that sense of weightlessness.
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you.
As a peaceful night passes over the land,
You notice yourself floating higher and higher,
Beginning to meet some other friendly clouds that float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world and any problems or worries.
Each breath sending you higher as you soften even deeper and deeper down.
Down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Leading you to wonder what it's like in those distant parts of the universe.
Seeing the moon,
Bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch as you drift peacefully on your cloud here through the night sky.
And if you find yourself still conscious of my voice,
And that's perfectly fine,
As now we'll begin to repeat this process of breathing,
Body scan,
And visualization.
And there's no need to worry about when or how you'll fall asleep.
Because if you just follow my guidance and the sound of my voice,
You will fall asleep in your own way and on your own time.
And I know that because these techniques are proven and designed to activate those deeper relaxations and comforts within you.
Those natural processes,
Which in due time will guide you into the most peaceful,
And relaxing sleep.
So just follow my voice as we take a few more guided deep breaths.
And for each breath,
We'll inhale for four,
Hold for seven,
And exhale for eight.
And really focus on breathing deep down into your belly through your diaphragm.
So let's begin.
Inhale,
One,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
Inhale,
Two,
Three,
Four,
Hold,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now hold on empty.
You can take a small sip of air in if you'd like,
If that would feel more comfortable.
But just rest here in the stillness and the silence.
And whenever you're ready,
You can take a long,
Slow breath in,
Filling all the way up through your lungs,
Down into your diaphragm.
And then allowing your breath to return to your own natural rhythm and depth.
Now let's turn toward relaxing your body.
Bring your attention to the tips of your toes.
And just notice any sensations there.
Allow the bones and the muscles and the joints in your toes to soften.
Now shifting your attention to the soles of your feet.
Just noticing any sensations.
And then encouraging them to relax.
Moving to the tops of your feet,
Your heels,
And ankles.
And then relaxing and softening down both of your feet entirely.
Shifting your attention now to your calves.
Just noticing any sensations there before relaxing them.
And moving your attention to your shins.
Again,
Just noticing any sensations.
Noticing everything you can sense there in your shins and your knees,
The front side of your thighs.
Noticing your quad muscles and relaxing them all the way down.
Shifting to the backs of your thighs,
Your hips,
And your buttocks.
And just taking a moment now to soften and relax every muscle,
Every joint from the waist down.
Turning your entire lower body off for the night.
Sinking even deeper into the bed.
And now moving your attention to your lower back.
And just offering a little extra love there.
Since we so often hold tension in this area,
Allowing it to relax and soften as there's no more work left to do today.
And then shifting your attention to your belly and your abdominals.
Softening them even deeper with each passing breath.
Noticing your ribs,
Your middle back,
Your chest.
Relaxing those muscles down.
Before moving to your upper back,
Your shoulders.
Noticing any tension there.
Breathing into that tension.
And then softening further down on the exhale.
As you move your attention to your upper arms.
Just noticing any sensations.
And then letting go.
Shifting your attention to your elbows.
Noticing any tension there.
Relaxing and relaxing.
Your forearms.
Releasing any clenching in your hands.
Before moving to your wrists,
Your palms,
Your forearms,
The tops of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
And your thumbs.
And just taking a moment now for a nice deep and slow breath in.
Collecting any remaining tension in your body.
And then releasing and relaxing even deeper as you exhale.
Turning off everything below the neck for the night.
And now shifting your attention to your neck.
The front side.
Feeling the air moving past your throat with each breath.
Shifting to the back of your neck.
And the back of your head.
The crown of your head.
Your left ear.
And your right ear.
Your forehead.
Softening those muscles down all the way.
Your left cheek.
Your right cheek.
Your jaw.
Your tongue.
Your nose.
Your lower lip.
And your upper lip.
Your nose.
And finally,
Your eyes.
Taking another deep breath in.
Collecting any tension in your neck,
Head,
And face.
And as you exhale,
Softening all of those muscles.
And turning everything off for the night.
And just take a moment now that everything in your whole body is relaxed and switched off for the night.
And just notice how nice this feeling is.
There's nothing for you to do right now.
Nowhere for you to be.
No problems to solve.
No answers to find.
Just you in a calm,
Relaxed state of peace and quiet.
And that's such a nice feeling,
Isn't it?
And as you come to this place of softness and ease,
You may find that you desire to be in this state more often.
Because this is your natural resting state.
This calm sense of comfort,
Contentment,
And maybe even satisfaction.
This is how you're supposed to feel.
You deserve to feel good,
To feel relaxed and at ease and comfortable in your own being.
And as you rest in this state of ease and relaxation,
You can let go of any worries,
Any concerns,
Any frustrations about the present moment,
About your life in general,
Or about when or how you might fall asleep.
Because right now,
You are safe.
You are calm.
You are relaxed.
And everything is okay.
And if you'd like to deepen this sense of ease and comfort,
You might invite your mind to a pleasant vision.
And in this vision,
Your bed is a cloud,
Fluffy and white,
Untethered by gravity,
Untouched by the burdens and problems of life.
And this cloud that you rest upon is guided by your own breath.
Each inhale fills it with air.
And each exhale sends it just that bit higher,
Away from the surface of the earth.
Up into the peaceful night sky.
And with each passing,
Slow and steady breath you take,
You notice yourself rising higher and higher.
As you relax deeper and deeper,
You notice yourself floating above your home,
Beginning to feel that sense of weightlessness.
As you rise higher above your town,
Beginning to see the lights of the world lit up beneath you.
As a peaceful night passes over the land,
Floating higher and higher,
Beginning to meet some other friendly clouds that float along with you in the sky.
Here,
You're safe.
You're comfortable.
You're cradled in your own personal cloud,
Far away from the world and any problems or worries.
Each breath sending you higher and higher as you soften even deeper and deeper down in that cloud.
And if you look up,
You see the stars shimmering overhead,
Leading you to wonder what it's like in those distant parts of the universe.
Seeing the moon bright,
Steady,
Luminous in the sky.
It's the perfect scene to watch as you drift peacefully on your cloud here through the night sky.
Your breath growing slower and slower with each passing moment.
As your thoughts grow farther and farther,
Making your way into the most peaceful,
Deep and rejuvenating sleep from which you'll wake up in the morning,
Feeling fully refreshed and excited about the day that lies ahead.
Good night,
My friend,
And sweet dreams.
