Welcome.
Now begin by finding a calm and easy position.
Allow your body to settle into the surface beneath you.
There is nothing you need to do.
No effort.
No task.
Just rest.
So let the arms rest.
Let the legs rest.
Let the face soften.
Even the small muscles around the eyes can soften now.
Many people try to sleep by effort.
They try to force sleep to arrive.
Yet sleep never comes through force.
Sleep comes the same way night arrives.
Slowly,
Quietly,
And very softly.
And as you listen to my voice now,
Your only task is simple.
Just notice the sound of the words.
Nothing else matters now.
And if thoughts appear,
Well that's fine.
Thoughts can drift like clouds.
They pass,
And you remain here.
Safe,
Calm,
And at ease.
So now begin to notice your breathing.
No need to change it.
Simply notice.
Air moves in,
And then air moves out.
Each breath is gentle.
Each breath is slow.
Breathing in calm,
And breathing out any strain from the day.
Breathing in quiet,
Breathing out the last small bits of effort.
And now imagine the body beginning to grow heavy.
Now not in a bad way.
In a pleasant way.
A kind of heavy that comes when the body knows it can finally rest.
The shoulders begin to soften.
The jaw loosens.
The tongue rests easily in the mouth.
The small muscles of the face smooth out.
And now the neck softens.
The shoulders sink.
The arms feel loose and calm.
Hands are resting.
Fingers are calm.
Very loose and very still.
And now let that same calm drift into your chest.
Breathing slowly,
Easy,
Even.
Like a slow tide in,
And a slow tide out.
And now the back softens.
Each small muscle is letting go.
The belly is soft,
Calm,
Easy.
And now the hips settle even deeper.
Legs are loose.
Knees calm.
Calves soft.
Feet resting.
Toes still.
Your whole body is now resting in one calm field of ease.
And with each slow breath the body remembers something simple.
Rest is safe.
Rest is natural.
And rest is allowed.
And now in a moment I'll ask you to imagine a gentle wave of calm moving through the body.
Now not quickly,
Slow like warm water drifting through soft sand.
Beginning now at the top of your head.
A slow wave of calm moving down across the forehead,
Across the eyes,
Across the cheeks,
Across the jaw.
The wave of calm continues down the neck,
Into the shoulders,
Down the arms,
Through the hands,
All the way to the fingers.
And now the calm wave drifts into the chest,
Down the back,
Through the belly,
Into the hips,
Down both legs,
Through the knees,
Through the calves,
Into the feet,
And then finally out through the toes.
And as that wave completes its slow path many people begin to notice something.
The mind grows quiet.
The body grows still.
Sleep begins to gather nearby.
No,
Not yet,
But very close.
Very,
Very close now.
And now allow your breathing to slow just a little more.
In and out.
Each breath is now softer than the last.
In each breath deeper than the last.
And in a moment I'll become quiet for a short while.
The quiet time allows the mind to drift and settle.
Will this time quiet for about 20 seconds?
Simply rest and allow the calm to deepen.
Good.
Now notice how easy it is to drift.
There's nothing to hold.
There's nothing to control.
Just rest.
And now,
Now that the body has begun to settle,
The mind can begin to drift even deeper.
You may already notice that thoughts come and go more slowly,
And that is natural.
The mind begins to move at a calm and gentle pace when sleep approaches.
And there's no need to control that.
Just allow it.
So now imagine a quiet path,
A calm place,
A place that feels safe and peaceful.
Perhaps it's a path through a quiet forest,
Or a gentle trail along a hill.
It may appear clearly,
Or only as a faint sense.
And either way is fine.
All that matters is the feeling of calm that comes with it.
The air here feels calm and still.
The light is soft.
Nothing presses.
This place exists only for rest.
And as you stand at the start of this calm path,
You may notice that it slowly slopes downward.
Just a gentle downward path.
Each step is leading deeper into calm.
And with each step,
The body relaxes more.
The mind quiets more.
The pull of sleep grows even stronger.
So in a moment,
We'll begin a slow count.
And with each number,
You imagine taking one easy step down the path.
And each step brings a deeper calm.
Each step moves you closer to deep and steady sleep.
And there is no rush.
Just gentle drifting.
So we begin now.
Ten.
The first step.
The body loosens even more.
The mind softens.
Nine.
Another step down.
Shoulders are loose.
Jaw is soft.
Eight.
A deeper step.
The path grows quieter.
Thoughts fade into the distance.
Seven.
A slow step.
The body now feels heavy in a pleasant way.
A deep and restful heaviness.
Six.
Another step down.
The mind becoming still.
Quiet.
Calm.
Five.
Halfway down now.
Sleep now feels very close.
Very near.
Another gentle step.
The calm spreads through every part of the body.
Three.
The mind drifting like a feather on still air.
Two.
Nearly at the bottom of the path.
The body is ready for deep sleep.
And one.
Now you arrive at the quiet resting place at the end of the path.
A calm open clearing.
Soft ground beneath you.
Still air around you.
This place is made for rest.
Many people notice that once they reach this point,
The body begins to let go even more deeply.
Sleep begins to form naturally and there's no effort required.
Sleep happens the same way dusk becomes night.
Slow.
Soft.
And certain.
So now allow yourself to settle here.
Resting.
Breathing.
Calm.
So in a moment I'll be quiet again.
Will this time quiet for 30 seconds?
Allow your mind to drift deeper and deeper into this resting place.
Good.
Now notice how the body has grown even heavier.
How the mind has become even quieter.
And as you remain in this calm,
Another pleasant change begins to happen.
The mind begins to prepare for deep sleep.
Thoughts lose their sharp edges.
Images grow soft.
Time begins to blur.
The mind begins to drift in the way it does just before sleep arrives.
And this is exactly what we want.
So now imagine lying down in this quiet place.
The ground is soft.
Comfortable.
Supportive.
The body rests fully here.
Nothing to hold.
Nothing to lift.
The arms rest.
The legs rest.
The head rests.
Breathing is slow.
Very even and calm.
And each breath seems to carry you deeper into rest.
In calm.
And out drifting deeper.
In soft.
And out letting go.
Now I'll guide you through another wave of relaxation.
This time the calm moves even deeper.
So imagine a soft wave of rest beginning again at the top of the head.
Slowly drifting down.
Across the forehead.
Across the eyes.
The eyelids are now very heavy.
Across the cheeks.
And across the jaw.
Down the neck.
Into the shoulders.
And the shoulders are sinking even deeper now.
Down the arms.
Through the hands.
Down the chest.
Into the belly.
Through the hips.
Down both legs.
Through the knees.
Through the calves.
And into the feet.
And then out through the toes.
And with that wave complete,
The body may feel even heavier.
Even calmer.
Even more ready for deep sleep.
Now I'll be quiet again for a short while.
Willis,
I'm quiet for about 40 seconds.
Simply rest here and drift deeper into calm sleep.
Now that the mind and body are ready to drift even deeper.
Now we'll move further into the quiet state where sleep becomes steady and natural.
Now the body is resting.
The mind is quiet.
The calm you feel can now go even deeper.
Sleep often comes in waves.
First the body relaxes.
And then the mind softens.
And the deeper stillness begins to spread through both.
You may notice that the space between thoughts is growing wider.
Long quiet spaces.
And those quiet spaces are where sleep begins to form.
There's nothing you must do.
Just listen.
Just drift.
And just rest.
So now imagine a calm place where you're resting has another gentle path.
And that path leads further down.
Not far.
Just a little deeper.
It's a wide stone stairway.
Old,
Smooth,
And calm.
Each step is soft and easy.
Each step leading deeper into rest.
And there are 10 steps.
And with each step down the mind and body settle a little deeper.
So we begin again now.
10.
Stepping down slowly.
The body loosens.
Even more.
9.
The breath grows slow and steady.
8.
The mind becomes quiet and calm.
7.
A soft drifting feeling spreads through the body.
6.
The arms and legs feel warm and heavy.
5.
Halfway down now.
Sleep moving even closer.
4.
Thoughts fading further away.
3.
The mind now drifting like a leaf on calm water.
2.
Nearly at the bottom now.
The body is ready for deep and steady sleep.
1.
Now you reach the bottom of the steps.
A place of deep quiet.
A place where the mind can finally rest.
And this place is still.
Very peaceful.
Nothing moves here except your slow breathing.
And the slow drift of sleep forming.
Now the body rests even deeper.
The muscles are no longer holding anything.
The mind no longer trying to think.
Just drifting.
Just floating.
Resting.
Many people notice that once they reach this depth,
Sleep begins to take over naturally.
The mind begins to slide into a dream.
And that's perfectly fine.
Even as sleep begins,
The mind can still hear the gentle rhythm of my voice.
So now imagine a soft blanket of calm slowly settling over you.
Beginning at the feet.
Moving upward.
A blanket of warmth.
Of rest.
A blanket of quiet.
The feet relax.
The legs relax.
The hips soften.
The belly softens.
The chest is calm and easy.
The shoulders sink even deeper.
The arms are loose and still.
The neck is soft.
The face is smooth and relaxed.
The eyelids are now very heavy.
So heavy they simply rest.
And the mind now begins the final drift towards sleep.
So now I'll be quiet for a short while.
Well as time quiet for about 45 seconds.
Simply allow the mind to drift and the body to settle even deeper.
Good.
Now as the mind drifts,
Something very helpful begins to happen.
The brain begins to prepare for deep sleep cycles.
Each slow breath signals safety.
Each calm moment signals rest.
And the body responds by allowing deeper and deeper sleep.
Tonight your sleep can be steady.
Your sleep can be calm.
And your sleep can last all night.
The body knows how to sleep.
It's done this thousands of times.
And now it simply returns to that natural rhythm.
The sleep comes.
The sleep stays.
The mind rests.
The body restores.
And the night passes in a calm and steady sleep.
So now imagine the sky above your calm resting place is slowly darkening.
The light of evening is fading.
Soft night arriving.
Stars appearing one by one.
The quieter the night spreading through the world.
Just as night falls outside,
Night also falls inside the mind.
The thinking mind grows dim.
The dreaming mind grows even stronger.
And the calm mind takes over.
Now once more I'll be quiet.
And whilst I'm quiet for about one full minute,
Simply drift deeper and deeper into this calm night within the mind.
Good.
The body is now resting deeply.
The mind now moving slowly toward the dream state.
And as the mind drifts into dream,
Something helpful continues.
Part of the mind remains aware of calm and safety.
So that even through the night,
The mind stays relaxed.
The body stays asleep.
And the night passes gently until morning.
Now imagine the stars slowly moving across the sky.
Hours passing softly.
The body sleeping through the night.
The mind resting deeply.
Each breath calm.
Each moment quiet.
And as this calm continues,
The mind becomes so relaxed that it no longer needs to follow my words.
The voice becomes distant.
Like a soft sound far away.
And sleep continues.
Deep,
Steady,
And calm.
And now I'll be quiet again.
Whilst I'm quiet for about two full minutes,
Simply drift deeper and deeper into sleep.
Good.
Now notice how easy it is to drift.
There's nothing to hold.
There's nothing to control.
Just rest.
And now,
Now that the body has begun to settle,
The mind can begin to drift even deeper.
You may already notice that thoughts come and go more slowly.
And that is natural.
The mind begins to move at a calm and gentle pace when sleep approaches.
And there's no need to control that.
Just allow it.
So now,
Imagine a quiet path.
A calm place.
A place that feels safe and peaceful.
Perhaps it's a path through a quiet forest.
Or a gentle trail along a hill.
It may appear clearly.
Or only as a faint sense.
And either way is fine.
All that matters is the feeling of calm that comes with it.
The air here feels calm and still.
The light is soft.
Nothing presses.
This place exists only for rest.
And as you stand at the start of this calm path,
You may notice that it slowly slopes downward.
Just a gentle downward path.
Each step is leading deeper into calm.
And with each step,
The body relaxes more.
The mind quiets more.
The pull of sleep grows even stronger.
So in a moment,
We'll begin a slow count.
And with each number,
You imagine taking one easy step down the path.
And each step brings a deeper calm.
Each step moves you closer to deep and steady sleep.
And there is no rush.
Just gentle drifting.
So we begin now.
10,
The first step.
The body loosens even more.
The mind softens.
9,
Another step down.
Shoulders are loose.
Jaw is soft.
8,
A deeper step.
The path grows quieter.
Thoughts fade into the distance.
7,
A slow step.
The body now feels heavy in a pleasant way.
A deep and restful heaviness.
6,
Another step down.
The mind becoming still,
Quiet,
Calm.
5,
Halfway down now.
Sleep now feels very close,
Very near.
Another gentle step.
The calm spreads through every part of the body.
3,
The mind drifting like a feather on still air.
2,
Nearly at the bottom of the path.
The body is ready for deep sleep.
And 1,
Now you arrive at the quiet resting place at the end of the path.
A calm open clearing.
Soft ground beneath you.
Still air around you.
This place is made for rest.
Many people notice that once they reach this point,
The body begins to let go even more deeply.
Sleep begins to form naturally and there's no effort required.
Sleep happens the same way dusk becomes night.
Slow,
Soft,
And certain.
So now allow yourself to settle here.
Resting,
Breathing,
Calm.
So in a moment I'll be quiet again.
Will this time quiet for 30 seconds?
Allow your mind to drift deeper and deeper into this resting place.
Good.
Now notice how the body has grown even heavier.
How the mind has become even quieter.
And as you remain in this calm,
Another pleasant change begins to happen.
The mind begins to prepare for deep sleep.
Thoughts lose their sharp edges.
Images grow soft.
Time begins to blur.
The mind begins to drift in the way it does just before sleep arrives.
And this is exactly what we want.
So now imagine lying down in this quiet place.
The ground is soft,
Comfortable,
Supportive.
The body rests fully here.
Nothing to hold,
Nothing to lift.
The arms rest,
The legs rest,
The head rests.
Breathing is slow,
Very even and calm.
And each breath seems to carry you deeper into rest.
In calm,
And out drifting deeper.
In soft,
And out letting go.
Now I'll guide you through another wave of relaxation.
This time the calm moves even deeper.
So imagine a soft wave of rest beginning again at the top of the head.
Slowly drifting down across the forehead,
Across the eyes,
The eyelids are now very heavy.
Across the cheeks,
And across the jaw,
Down the neck,
Into the shoulders.
And the shoulders are sinking even deeper now.
Down the arms,
Through the hands,
Down the chest,
Into the belly,
Through the hips,
Down both legs.
Through the knees,
Through the calves,
And into the feet.
And then out through the toes.
And with that wave complete,
The body may feel even heavier,
Even calmer.
Even more ready for deep sleep.
Now I'll be quiet again for a short while.
Willis,
I'm quiet for about 40 seconds.
Simply rest here and drift deeper into calm sleep.
Now that the mind and body are ready to drift even deeper,
Now we'll move further into the quiet state where sleep becomes steady and natural.
Now the body is resting,
The mind is quiet,
And the calm you feel can now go even deeper.
Sleep often comes in waves.
First the body relaxes,
And then the mind softens.
And the deeper stillness begins to spread through both.
You may notice that the space between thoughts is growing wider.
Long,
Quiet spaces.
And those quiet spaces are where sleep begins to form.
There's nothing you must do.
Just listen,
Just drift,
And just rest.
So now imagine the calm place where you're resting has another gentle path.
And that path leads further down,
Not far,
Just a little deeper.
It's a wide stone stairway,
Old,
Smooth,
And calm.
Each step is soft and easy,
Each step leading deeper into rest.
And there are 10 steps.
And with each step down,
The mind and body settle a little deeper.
So we begin again now.
10,
Stepping down slowly,
The body loosens,
And the mind softens.
Even more.
9,
The breath grows slow and steady.
8,
The mind becomes quiet and calm.
7,
A soft,
Drifting feeling spreads through the body.
6,
The arms and legs feel warm and heavy.
5,
Halfway down now,
Sleep moving even closer.
4,
Thoughts fading further away.
3,
The mind now feels calm and steady.
Drifting like a leaf on calm water.
2,
Nearly at the bottom now.
The body is ready for deep and steady sleep.
1,
Now you reach the bottom of the steps.
A place of deep quiet,
A place where the mind can finally rest.
And this place is still,
Very peaceful.
Nothing moves here except your slow breathing.
And the slow drift of sleep forming.
And now the body rests even deeper.
The muscles are no longer holding anything,
The mind no longer trying to think.
Just drifting.
Just floating.
Resting.
Many people notice that once they reach this depth,
Sleep begins to take over naturally.
The mind begins to slide into a dream.
And that's perfectly fine.
Even as sleep begins,
The mind can still hear the gentle rhythm of my voice.
So now,
Imagine a soft blanket of calm slowly settling over you.
Beginning at the feet,
Moving upward,
A blanket of warmth,
Of rest.
A blanket of quiet.
The feet relax.
The legs relax.
The hips soften.
The belly softens.
The chest is calm and easy.
The shoulders sink even deeper.
The arms are loose and still.
The neck is soft.
The face is smooth and relaxed.
The eyelids are now very heavy.
So heavy,
They simply rest.
And the mind now begins the final drift of sleep.
So now,
I'll be quiet for a short while.
Well,
This time quiet for about 45 seconds.
Simply allow the mind to drift and the body to settle even deeper.
Good.
Now,
As the mind drifts,
Something very helpful begins to happen.
The brain begins to prepare for deep sleep cycles.
Each slow breath signals safety.
Each calm moment signals rest.
And the body responds by allowing deeper and deeper sleep.
Tonight,
Your sleep can be steady.
Your sleep can be calm.
And your sleep can last all night.
The body knows how to sleep.
It's done this thousands of times.
And now,
It simply returns to that natural rhythm.
Sleep comes.
Sleep stays.
The mind rests.
The body restores.
And the night passes in a calm and steady sleep.
So now,
Imagine the sky above your calm resting place is slowly darkening.
The light of evening is fading.
Soft night arriving.
Stars appearing one by one.
The quiet of the night spreading through the world.
Just as night falls outside,
Night also falls inside the mind.
The thinking mind grows dim.
The dreaming mind grows even stronger.
And the calm mind takes over.
Now,
Once more,
I'll be quiet.
And whilst I'm quiet for about one full minute,
Simply drift deeper and deeper into this calm night within the mind.
Good.
The body is now resting deeply.
The mind now moving slowly toward the dream state.
And as the mind drifts into dream,
Something helpful continues.
Part of the mind remains aware of calm and safety.
So that even through the night,
The mind stays relaxed.
The body stays asleep.
And the night passes gently until morning.
Now,
Imagine the stars slowly moving across the sky.
The hours passing softly.
The body sleeping through the night.
The mind resting deeply.
Each breath,
Calm.
Each moment,
Quiet.
And as this calm continues,
The mind becomes so relaxed that it no longer needs to follow my words.
The voice becomes distant.
Like a soft sound far away.
And sleep continues.
Deep,
Steady,
And calm.
And now,
I'll be quiet again.
And whilst I'm quiet for about two full minutes,
Simply drift deeper and deeper into sleep.
Good.
Now notice how easy it is to drift.
There's nothing to hold.
There's nothing to control.
Just rest.
And now,
Now that the body has begun to settle,
The mind can begin to drift even deeper.
You may already notice that thoughts come and go more slowly.
And that is natural.
The mind begins to move at a calm and gentle pace when sleep approaches.
And there's no need to control that.
Just allow it.
So now,
Imagine a quiet path.
A calm place.
A place that feels safe and peaceful.
Perhaps it's a path through a quiet forest.
Or a gentle trail along a hill.
It may appear clearly.
Or maybe it's a quiet place.
Or only as a faint sense.
And either way is fine.
All that matters is the feeling of calm that comes with it.
The air here feels calm and still.
The light is soft.
Nothing presses.
This place exists only for rest.
And as you stand at the start of this calm path,
You may notice that it slowly slopes downward.
Just a gentle downward path.
Each step is leading deeper into calm.
And with each step,
The body relaxes more.
The mind quiets more.
The pull of sleep grows even stronger.
So in a moment,
We'll begin a slow count.
And with each number,
You imagine taking one easy step down the path.
And each step brings a deeper calm.
Each step moves you closer to deep and steady sleep.
And there is no rush.
Just gentle drifting.
So we begin now.
10,
The first step.
The body loosens even more.
The mind softens.
9,
Another step down.
Shoulders are loose,
Jaw is soft.
8,
A deeper step.
The path grows quieter.
Thoughts fade into the distance.
7,
A slow step.
The body now feels heavy in a pleasant way.
A deep and restful heaviness.
6,
Another step down.
The mind becoming still,
Quiet,
Calm.
5,
Halfway down now.
Sleep now feels very close,
Very near.
Another gentle step.
The calm spreads through every part of the body.
3,
The mind drifting like a butterfly.
Like a feather on still air.
2,
Nearly at the bottom of the path.
The body is ready for deep sleep.
And 1,
Now you arrive at the quiet resting place at the end of the path.
A calm,
Open clearing.
Soft ground beneath you.
Still air around you.
This place is made for rest.
Many people notice that once they reach this point,
The body begins to let go even more deeply.
Sleep begins to form naturally.
And there's no effort required.
There's no effort required.
Sleep happens the same way dusk becomes night.
Slow,
Soft,
And certain.
So now allow yourself to settle here.
Resting,
Breathing,
Calm.
So in a moment,
I'll be quiet again.
We'll just I'm quiet for 30 seconds.
Allow your mind to drift deeper and deeper into this resting place.
Good.
Now notice how the body has grown even heavier.
How the mind has become even quieter.
And as you remain in this calm,
Another pleasant change begins to happen.
The mind begins to prepare for deep sleep.
Thoughts lose their sharp edges.
Images grow soft.
Time begins to blur.
The mind begins to drift in the way it does just before sleep arrives.
And this is exactly what we want.
So now imagine lying down in this quiet place.
The ground is soft,
Comfortable,
Supportive.
The body rests fully here.
Nothing to hold,
Nothing to lift.
The arms rest,
The legs rest,
The head rests.
Breathing is slow,
Very even and calm.
And each breath seems to carry you deeper into rest.
In calm and out drifting deeper.
In soft and out letting go.
Now I'll guide you through another wave of relaxation.
This time the calm moves even deeper.
So imagine a soft wave of rest beginning again at the top of the head.
Slowly drifting down across the forehead,
Across the eyes.
The eyelids are now very heavy.
Across the cheeks and across the jaw,
Down the neck,
Into the shoulders.
And the shoulders are sinking even deeper now.
Down the arms,
Through the hands.
Down the chest,
Into the belly,
Through the hips,
Down both legs.
Through the knees,
Through the calves and into the feet.
And then out through the toes.
And with that wave complete,
The body may feel even heavier,
Even calmer.
Even more ready for deep sleep.
Now I'll be quiet again for a short while.
Willis,
I'm quiet for about 40 seconds.
Simply rest here and drift deeper into calm sleep.
Now that the mind and body are ready to drift even deeper.
Now we'll move further into the quiet state where sleep becomes steady and natural.
Now the body is resting.
The mind is quiet.
And the calm you feel can now go even deeper.
Sleep often comes in waves.
First the body relaxes and then the mind softens.
And the deeper stillness begins to spread through both.
You may notice that the space between thoughts is growing wider.
Long,
Quiet spaces.
And those quiet spaces are where sleep begins to form.
There's nothing you must do.
Just listen,
Just drift,
And just rest.
So now imagine the calm place where you're resting has another gentle path.
And that path leads further down,
Not far,
Just a little deeper.
It's a wide stone stairway,
Old,
Smooth,
And calm.
Each step is soft and easy.
Each step leading deeper into rest.
And there are 10 steps.
And with each step down,
The mind and body settle a little deeper.
So we begin again now.
10,
Stepping down slowly.
The body loosens and the mind softens.
And the mind softens even more.
Nine,
The breath grows slow and steady.
Eight,
The mind becomes quiet and calm.
Seven,
A soft,
Drifting feeling spreads through the body.
The arms and legs feel warm and heavy.
Five,
Halfway down now,
Sleep moving even closer.
Four,
Thoughts fading further away.
Three,
The mind now drifting like a leaf on calm water.
Two,
Nearly at the bottom now.
The body is ready for deep and steady sleep.
And one,
Now you reach the bottom of the steps,
A place of deep quiet,
A place where the mind can finally rest.
And this place is still.
Very peaceful.
Nothing moves here except your slow breathing.
And the slow drift of sleep forming.
Now the body rests even deeper.
The muscles are no longer holding anything.
The mind no longer trying to think.
Just drifting,
Just floating,
Resting.
Many people notice that once they reach this depth,
Sleep begins to take over naturally.
The mind begins to slide into a dream.
And that's perfectly fine.
Even as sleep begins,
The mind can still hear the gentle rhythm of my voice.
So now,
Imagine a soft blanket of calm slowly settling over you.
Beginning at the feet,
Moving upward,
A blanket of warmth,
Of rest.
A blanket of quiet.
The feet relax.
The legs relax.
The hips soften.
The belly softens.
The chest is calm and easy.
The shoulders sink even deeper.
The arms are loose and still.
The neck is soft.
The face is smooth and relaxed.
The eyelids are now very heavy.
So heavy,
They simply rest.
And the mind now begins the final drift.
Towards sleep.
So now,
I'll be quiet for a short while.
Well,
This time quiet for about 45 seconds.
Simply allow the mind to drift and the body to settle even deeper.
Good.
Now,
As the mind drifts,
Something very helpful begins to happen.
The brain begins to prepare for deep sleep cycles.
Each slow breath signals safety.
Each calm moment signals rest.
And the body responds by allowing deeper and deeper sleep.
Tonight,
Your sleep can be steady.
Your sleep can be calm.
And your sleep can last all night.
The body knows how to sleep.
It's done this thousands of times.
And now it simply returns to that natural rhythm.
Sleep comes.
Sleep stays.
The mind rests.
The body restores.
And the night passes in calm and steady sleep.
So now,
Imagine the sky above your calm resting place is slowly darkening.
The light of evening is fading.
Soft night arriving.
Stars appearing one by one.
The quiet of the night spreading through the world.
Just as night falls outside,
Night also falls inside the mind.
The thinking mind grows dim.
The dreaming mind grows even stronger.
And the calm mind takes over.
Now,
Once more,
I'll be quiet.
And whilst I'm quiet for about one full minute,
Simply drift deeper and deeper into this calm night within the mind.
Good.
The body is now resting deeply.
The mind now moving slowly toward the dream stay.
And as the mind drifts into dream,
Something helpful continues.
Part of the mind remains aware of calm and safety.
So that even through the night,
The mind stays relaxed.
The body stays asleep.
And the night passes gently until morning.
Now,
Imagine the stars slowly moving across the sky.
The hours passing softly.
The body sleeping through the night.
The mind resting deeply.
Each breath,
Calm.
Each moment,
Quiet.
And as this calm continues,
The mind becomes so relaxed that it no longer needs to follow my words.
The voice becomes distant,
Like a soft sound far away.
And sleep continues.
Deep,
Steady,
And calm.
And now,
I'll be quiet again.
Whilst I'm quiet for about two full minutes,
Simply drift deeper and deeper into sleep.
Good.
Now notice how easy it is to drift.
There's nothing to hold.
There's nothing to control.
Just rest.
And now,
Now that the body has begun to settle,
The mind can begin to drift even deeper.
You may already notice that thoughts come and go more slowly.
And that is natural.
The mind begins to move at a calm and gentle pace when sleep approaches.
And there's no need to control that.
Just allow it.
So now,
Imagine a quiet path.
A calm place.
A place that feels safe and peaceful.
Perhaps it's a path through a quiet forest.
Or a gentle trail along a hill.
It may appear clearly.
Or it may be a quiet place.
Or only as a faint sense.
And either way is fine.
All that matters is the feeling of calm that comes with it.
The air here feels calm and still.
The light is soft.
Nothing presses.
This place exists only for rest.
And as you stand at the start of this calm path,
You may notice that it slowly slopes downward.
Just a gentle downward path.
Each step is leading deeper into calm.
And with each step,
The body relaxes more.
The mind quiets more.
The pull of sleep grows even stronger.
So in a moment,
We'll begin a slow count.
And with each number,
You imagine taking one easy step down the path.
And each step brings a deeper calm.
Each step moves you closer to deep and steady sleep.
And there is no rush.
Just gentle drifting.
So we begin now.
10,
The first step.
The body loosens even more.
The mind softens.
9,
Another step down.
Shoulders are loose,
Jaw is soft.
8,
A deeper step.
The path grows quieter.
Thoughts fade into the distance.
7,
A slow step.
The body now feels heavy in a pleasant way.
A deep and restful heaviness.
6,
Another step down.
The mind becoming still,
Quiet,
Calm.
5,
Halfway down now.
Sleep now feels very close,
Very near.
Another gentle step.
The calm spreads through every part of the body.
3,
The mind drifting like a wave.
Like a feather on still air.
2,
Nearly at the bottom of the path.
The body is ready for deep sleep.
And 1,
Now you arrive at the quiet resting place at the end of the path.
A calm,
Open clearing.
Soft ground beneath you.
Still air around you.
This place is made for rest.
Many people notice that once they reach this point,
The body begins to let go even more deeply.
Sleep begins to form naturally.
And there's no effort required.
There's no effort required.
Sleep happens the same way dusk becomes night.
Slow,
Soft,
And certain.
So now allow yourself to settle here.
Resting,
Breathing,
Calm.
So in a moment,
I'll be quiet again.
We'll just I'm quiet for 30 seconds.
Allow your mind to drift deeper and deeper into this resting place.
Good.
Now notice how the body has grown even heavier.
How the mind has become even quieter.
And as you remain in this calm,
Another pleasant change begins to happen.
The mind begins to prepare for deep sleep.
Thoughts lose their sharp edges.
Images grow soft.
Time begins to blur.
The mind begins to drift in the way it does just before sleep arrives.
And this is exactly what we want.
So now imagine lying down in this quiet place.
The ground is soft,
Comfortable,
Supportive.
The body rests fully here.
Nothing to hold,
Nothing to lift.
The arms rest,
The legs rest,
The head rests.
Breathing is slow,
Very even and calm.
And each breath seems to carry you deeper into rest.
In calm and out drifting deeper.
In soft and out letting go.
Now I'll guide you through another wave of relaxation.
This time the calm moves even deeper.
So imagine a soft wave of rest beginning again at the top of the head.
Slowly drifting down across the forehead,
Across the eyes.
The eyelids are now very heavy.
Across the cheeks and across the jaw,
Down the neck,
Into the shoulders.
And the shoulders are sinking even deeper now.
Down the arms,
Through the hands.
Down the chest,
Into the belly,
Through the hips,
Down both legs.
Through the knees,
Through the calves and into the feet.
And then out through the toes.
And with that wave complete,
The body may feel even heavier,
Even calmer.
Even more ready for deep sleep.
Now I'll be quiet again for a short while.
Willis,
I'm quiet for about 40 seconds.
Simply rest here and drift deeper into calm sleep.
Now that the mind and body are ready to drift even deeper.
Now we'll move further into the quiet state where sleep becomes steady and natural.
Now the body is resting.
The mind is quiet.
And the calm you feel can now go even deeper.
Sleep often comes in waves.
First the body relaxes and then the mind softens.
And the deeper stillness begins to spread through both.
You may notice that the space between thoughts is growing wider.
Long,
Quiet spaces.
And those quiet spaces are where sleep begins to form.
There's nothing you must do.
Just listen,
Just drift,
And just rest.
So now imagine a calm place where you're resting has another gentle path.
And that path leads further down,
Not far,
Just a little deeper.
It's a wide stone stairway,
Old,
Smooth,
And calm.
Each step is soft and easy.
Each step leading deeper into rest.
And there are 10 steps.
And with each step down,
The mind and body settle a little deeper.
So we begin again now.
10,
Stepping down slowly.
The body loosens and softens.
And the mind softens even more.
Nine,
The breath grows slow and steady.
Eight,
The mind becomes quiet and calm.
Seven,
A soft,
Drifting feeling spreads through the body.
The arms and legs feel warm and heavy.
Five,
Halfway down now,
Sleep moving even closer.
Four,
Thoughts fading further away.
Three,
The mind now drifting like a leaf on calm water.
Two,
Nearly at the bottom now.
The body is ready for deep and steady sleep.
One,
Now you reach the bottom of the steps.
A place of deep quiet,
A place where the mind can finally rest.
And this place is still,
Very peaceful.
Nothing moves here except your slow breathing.
And the slow drift of sleep forming.
Now the body rests even deeper.
The muscles are no longer holding anything.
The mind no longer trying to think.
Just drifting,
Just floating.
Resting.
Many people notice that once they reach this depth,
Sleep begins to take over naturally.
The mind begins to slide into a dream.
And that's perfectly fine.
Even as sleep begins,
The mind can still hear the gentle rhythm of my voice.
So now,
Imagine a soft blanket of calm slowly settling over you.
Beginning at the feet,
Moving upward,
A blanket of warmth,
Of rest,
Of quiet.
The feet relax,
The legs relax,
The hips soften,
The belly softens,
The chest is calm and easy.
The shoulders sink even deeper,
The arms are loose and still,
The neck is softened.
The face is smooth and relaxed,
The eyelids are now very heavy,
So heavy they simply rest.
And the mind now begins the final drift towards sleep.
So now,
I'll be quiet for a short while.
Well,
This time quiet for about 45 seconds.
Simply allow the mind to drift and the body to settle even deeper.
Good.
Now,
As the mind drifts,
Something very helpful begins to happen.
The brain begins to prepare for deep sleep cycles.
Each slow breath signals safety,
Each calm moment signals rest,
And the body responds by allowing deeper and deeper sleep.
Tonight your sleep can be steady,
Your sleep can be calm,
And your sleep can last all night.
The body knows how to sleep,
It's done this thousands of times,
And now it simply returns to that natural rhythm.
Sleep comes,
Sleep stays,
The mind rests,
The body restores.
And the night passes in calm and steady sleep.
So now,
Imagine the sky above your calm resting place is slowly darkening.
The light of evening is fading,
Soft night arriving,
Stars appearing one by one.
The quieter the night spreading through the world.
Just as night falls outside,
Night also falls inside the mind.
The thinking mind grows dim,
The dreaming mind grows even stronger,
And the calm mind takes over.
Now,
Once more I'll be quiet,
And well this time quiet for about one full minute.
Simply drift deeper and deeper into this calm night within the mind.
Good,
The body is now resting deeply,
The mind now moving slowly toward the dream state.
And as the mind drifts into dream,
Something helpful continues.
Part of the mind remains aware of calm and safety,
So that even through the night,
The mind stays relaxed,
The body stays asleep,
And the night passes gently until morning.
Now,
Imagine the stars slowly moving across the sky.
Hours passing softly,
The body sleeping through the night,
The mind resting deeply.
Each breath calm,
Each moment quiet.
And as this calm continues,
The mind becomes so relaxed that it no longer needs to follow my words.
The voice becomes distant,
Like a soft sound far away,
And sleep continues,
Deep,
Steady,
And calm.
And now I'll be quiet again,
Well this time quiet for about two full minutes.
Simply drift deeper and deeper into sleep.
Good,
Now notice how easy it is to drift.
There's nothing to hold,
There's nothing to control.
Just rest.
And now,
Now that the body has begun to settle,
The mind can begin to drift even deeper.
You may already notice that thoughts come and go more slowly,
And that is natural.
The mind begins to move at a calm and gentle pace when sleep approaches.
And there's no need to control that,
Just allow it.
So now,
Imagine a quiet path,
A calm place,
A place that feels safe and peaceful.
Perhaps it's a path through a quiet forest,
Or a gentle trail along a hill.
It may appear clearly,
Or only as a faint sense,
And either way is fine.
All that matters is the feeling of calm that comes with it.
The air here feels calm and still,
The light is soft,
Nothing presses,
This place exists only for rest.
And as you stand at the start of this calm path,
You may notice that it slowly slopes downward,
Just a gentle downward path.
Each step is leading deeper into calm,
And with each step the body relaxes more,
The mind quiets more,
The pull of sleep grows even stronger.
So in a moment we'll begin a slow count,
And with each number you imagine taking one easy step down the path.
And each step brings a deeper calm,
Each step moves you closer to deep and steady sleep,
And there is no rush,
Just gentle drifting.
So we begin now,
10,
The first step,
The body loosens even more,
The mind softens,
9,
Another step down,
Shoulders are loose,
Jaw is soft,
8,
A deeper step,
The path grows quieter,
Thoughts fade into the distance,
7,
A slow step,
The body now feels heavy in a pleasant way,
A deep and restful heaviness,
6,
Another step down,
The mind becoming still,
Quiet,
Calm,
5,
Halfway down now,
Sleep now feels very close,
Very near,
4,
Another gentle step,
The calm spreads through every part of the body,
3,
The mind drifting like a feather on still air,
2,
Nearly at the bottom of the path,
The body is ready for deep sleep,
And 1,
Now you arrive at the quiet resting place at the end of the path,
A calm open and clearing,
Soft ground beneath you,
Still air around you,
This place is made for rest,
Many people notice that once they reach this point,
The body begins to let go even more deeply,
Sleep begins to form naturally,
And there's no effort required,
Sleep happens the same way dusk becomes night,
Slow,
Soft,
And certain,
So now allow yourself to settle here,
Resting,
Breathing,
Calm,
So in a moment I'll be quiet again,
Will this time quiet for 30 seconds,
Allow your mind to drift deeper and deeper into this resting place,
Good,
Now notice how the body has grown even heavier,
How the mind has become even quieter,
And as you remain in this calm,
Another pleasant change begins to happen,
The mind begins to prepare for deep sleep,
Thoughts lose their sharp edges,
Images grow soft,
Time begins to blur,
The mind begins to drift in the way it does just before sleep arrives,
And this is exactly what we want,
So now imagine lying down in this quiet place,
The ground is soft,
Comfortable,
Supportive,
The body rests fully here,
Nothing to hold,
Nothing to lift,
The arms rest,
The legs rest,
The head rests,
Breathing is slow,
Very even and calm,
And each breath seems to carry you deeper into rest,
In calm,
And out drifting deeper,
In soft,
And out letting go,
Now I'll guide you through another wave of relaxation,
This time the calm moves even deeper,
So imagine a soft wave of rest beginning again at the top of the head,
Slowly drifting down,
Across the forehead,
Across the eyes,
The eyelids are now very heavy,
Across the cheeks,
And across the jaw,
Down the neck,
Into the shoulders,
And the shoulders are sinking even deeper now,
Down the arms,
Through the hands,
Through the arms,
Down the chest,
Into the belly,
Through the hips,
Down both legs,
Through the knees,
Through the calves,
And into the feet,
And then out through the toes,
And with that wave complete,
The body may feel even heavier,
Even calmer,
Even more ready for deep sleep,
Now I'll be quiet again for a short while,
Well as I'm quiet for about 40 seconds,
Simply rest here and drift deeper into calm sleep,
Now that the mind and body are ready to drift even deeper,
Now we'll move further into the quiet state where sleep becomes steady and natural,
And now the body is resting,
The mind is quiet,
The calm you feel can now go even deeper,
Sleep often comes in waves,
First the body relaxes,
And then the mind softens,
And the deeper stillness begins to spread through both,
And you may notice that the space between thoughts is growing wider,
Long quiet spaces,
And those quiet spaces are where sleep begins to form,
There's nothing you must do,
Just listen,
Just drift,
And just rest,
And so now imagine the calm place where you're resting has another gentle path,
And that path leads further down,
Not far,
Just a little deeper,
It's a wide stone stairway,
Old smooth and calm,
Each step is soft and easy,
Each step leading deeper into rest,
And there are 10 steps,
And with each step down the mind and body settle a little deeper,
So we begin again now,
10,
Stepping down slowly,
The body loosens even more,
9,
The breath grows slow and steady,
8,
The mind becomes quiet and calm,
7,
A soft drifting feeling spreads through the body,
6,
The arms and legs feel warm and heavy,
5,
Halfway down now,
Sleep moving even closer,
4,
Thoughts fading further away,
3,
The mind now drifting like a leaf on calm water,
2,
Nearly at the bottom now,
The body is ready for deep and steady sleep,
And 1,
Now you reach the bottom of the steps,
A place of deep quiet,
A place where the mind can finally rest,
And this place is still,
Very peaceful,
Nothing moves here except your slow breathing,
And the slow drift of sleep forming,
Now the body rests even deeper,
The muscles are no longer holding anything,
The mind no longer trying to think,
Just drifting,
Just floating,
Resting,
Many people notice that once they reach this depth,
Sleep begins to take over naturally,
The mind begins to slide into a dream,
And that's perfectly fine,
Even as sleep begins,
The mind can still hear the gentle rhythm of my voice,
So now imagine a soft blanket of calm slowly settling over you,
2,
Beginning at the feet,
Moving upward,
A blanket of warmth,
Of rest,
Of quiet,
3,
The feet relax,
The legs relax,
4,
The hips soften,
The belly softens,
5,
The chest is calm and easy,
The shoulders sink even deeper,
6,
The arms are loose and still,
The neck is soft,
7,
The face is smooth and relaxed,
The eyelids are now very heavy,
So heavy they simply rest,
And the mind now begins the final drift towards sleep,
So now I'll be quiet for a short while,
Well as I'm quiet for about 45 seconds,
Just allow the mind to drift and the body to settle even deeper,
Good,
Now as the mind drifts,
Something very helpful begins to happen,
The brain begins to prepare for deep sleep cycles,
Each slow breath signals safety,
Each calm moment signals rest,
And the body responds by allowing deeper and deeper sleep,
Tonight your sleep can be steady,
Your sleep can be calm,
And your sleep can last all night,
The body knows how to sleep,
It's done this thousands of times,
And now it simply returns to that natural rhythm,
Sleep comes,
Sleep stays,
The mind rests,
The body restores,
And the night passes in a calm and steady sleep,
So now imagine the sky above your calm resting place is slowly darkening,
The light of evening is fading,
Soft night arriving,
Stars appearing one by one,
The quiet of the night spreading through the world,
Just as night falls outside,
Night also falls inside the mind,
The thinking mind grows dim,
The dreaming mind grows even stronger,
And the calm mind takes over,
Now once more I'll be quiet,
And whilst I'm quiet for about one full minute,
Simply drift deeper and deeper into this calm night within the mind,
Good,
The body is now resting deeply,
The mind now moving slowly toward the dream stay,
And as the mind drifts into dream,
Something helpful continues,
Where the mind remains aware of calm and safety,
So that even through the night,
The mind stays relaxed,
The body stays asleep,
And the night passes gently until morning,
Now imagine the stars slowly moving across the sky,
Hours passing softly,
The body sleeping through the night,
The mind resting deeply,
And as this calm continues,
The mind becomes so relaxed that it no longer needs to follow my words,
The voice becomes distant,
Like a soft sound far away,
And sleep continues,
Deep,
Steady and calm,
And now I'll be quiet again,
Whilst I'm quiet for about two full minutes,
Simply drift deeper and deeper into sleep,
Good night and namaste.
