Mental Training For A Better Sleep - ASMR

Do you struggle to fall asleep? Do you suffer from low quality sleep? Do you find yourself waking up in the middle of the night and having a hard time falling asleep again? This mental training will help improve your sleep gradually. For optimal results, I recommend that you listen to the session daily or regularly. If you are a newbie to mental training, I recommend going to my website to learn more about the field. I wish you a good night’s sleep. Sweet dreams.

Transcript

Hi and welcome to your way mental training.

In this session I'm going to guide you to a better sleep so then you could drift off to a deep restorative and peaceful sleep and wake up tomorrow with a big smile on your face feeling rested,

Rejuvenated and full of energy.

Good,

You're now welcome to sit back and relax in a chair or lie down on your couch or your bed in a comfortable and cozy position.

And when you have made yourself comfortable please close your eyes and we will begin the session.

So now I'm inviting you to start focusing on your breathing.

Take some deep long and calm breaths.

Breathe in and out.

One more time,

Breathe in and out.

For every time you exhale allow yourself to go deeper and deeper and deeper into a state of complete relaxation and decompression.

Now bring your awareness to your face.

Gently relax the muscles in your face.

Just allow yourself to let go of all the tension in your face.

Relax the forehead,

Especially the area between your eyebrows and just above the nasal spine.

Now release any tension in your temples.

And now that you're releasing tension in your temples feel how your cheekbones and cheeks are starting to relax and decompress too.

And the relaxing effect on your jaw.

And you're welcome to drop your jaw.

Just release any tension that might have been built up in your jaw.

Perhaps you will notice that your lips will part a little bit which is totally fine and just a sign that your face is getting more and more relaxed.

And notice how your eyes are starting to feel very tired now.

You're welcome to relax your eyes and let your eyelids get heavy.

In fact notice how your eyelids are feeling very heavy now.

And feel how a pleasant and warm wave of relaxation spreads to your neck and down your shoulders.

Making your shoulders all heavy,

Soft and relaxed.

There is no need to tense your shoulders anymore.

Just release all tension.

And let this warm and relaxing sensation spread further to your arms and all the way down to your wrists,

Hands and fingertips.

Direct your attention to your back.

Relax your back and feel how the warm wave of relaxation slowly travels down your spine and to every muscles in the back.

Releasing all tension in your back.

Now focus on your chest area.

Take a deep comfortable breath in,

Expanding the chest.

Hold it and now slowly exhale.

As you breathe out,

Release any tension that you might be holding in your chest.

Making your breathing become even deeper and more relaxed.

And bring your awareness down to your stomach.

Relax your stomach.

Release any tension and soften the stomach.

Let the tension go.

Let the tension go and allow the relaxation to spread to every cell in your body.

And just notice right now how your body gradually is getting heavier and heavier as you allow yourself to sink deeper and deeper into a calm and relaxed state.

Deeper and deeper.

Heavier and heavier.

Just allow yourself to sink further and further down,

Almost as if you were one with the surface below you.

And just feel how your thighs are getting very heavy against the chair or bed below you.

Your thighs are so heavy now.

Heavy and relaxed.

Let this pleasant feeling of relaxation flow down,

Down,

Down to your knees.

Relax the muscles in your knees.

And now let this pleasant feeling of relaxation continue to your calves and shins.

And all the way down to your feet and toes and to the back of your feet.

And as you're sitting or lying here,

Completely relaxed and decompressed,

Notice how the heaviness is replaced by a lightness.

How your body is getting lighter and lighter,

Almost as if you're starting to drift away.

Drifting away.

Allow yourself to drift away.

Floating away through the universe.

Allow yourself to float through the universe as you go deeper and deeper into a calm and relaxed state.

And deeper and deeper into a state of complete relaxation and decompression.

Drifting away in your mind.

Just let yourself mentally flow with what is happening right now.

And allow yourself to be here in this present moment in a relaxed and comfortable way.

And as you are here,

Where you are right now,

Slowly drifting away,

I'm inviting you to start your journey towards your personal mental training space.

If you look ahead out on the horizon,

You will see a light in the distance.

Go ahead and follow that light.

Just move towards the light as the light will bring you to your personal mental training space.

As you move closer,

Notice how a door is appearing in the light.

I'm inviting you to move towards the door.

And as you get closer and closer to the door,

You will see that the door is open,

Which means that you're welcome.

And I'll just give you a little bit of time to reach the door.

And when you get there,

Please go ahead and enter and wait for me inside.

Good.

You are now inside your personal mental training space.

And now that you are inside your personal mental training space,

I would like you to look around.

What does your mental training space look like today?

What do you see?

What do you smell?

What do you hear?

Take some time to sense your space and allow yourself to get comfortable.

Whatever your personal space looks like today,

It is just exactly what you need.

Everything is exactly how it should be.

Everything is exactly how it should be.

Inside your mental training space,

Everything is possible.

And now,

With the power of your imagination,

I would like you to imagine that a comfortable and cozy-looking bed is standing right in the middle of your mental training space.

This is your dream bed,

And it is just standing there,

Waiting for you,

Looking extremely comfortable and appealing.

Notice how you are very drawn to the bed,

And how you just want to jump into it and get some well-deserved sleep.

I'm now going to ask you to approach the bed.

So go ahead and move towards the bed.

And notice that the closer you get to the bed,

The more tired you become.

As you reach the bed,

You are more than ready to go to sleep.

You're feeling very sleepy now,

And ready to go to bed.

And you're so sleepy now.

So,

So sleepy.

You're welcome to get under the covers now.

Just lift it away and jump straight into bed.

And now,

Notice how soft and amazing the fabric feels against your skin.

And as you lay your head on your pillow,

Notice how you are so sleepy,

That you almost can't keep your eyes open anymore.

You are so sleepy.

And now that you're finally lying here,

In this cozy and comfortable bed,

Notice how everything is so quiet and peaceful,

And how you feel completely safe and secure.

You are so relaxed now.

Your body is soft and relaxed.

Your mind is still.

You are ready to fall asleep.

Notice how your eyelids are very heavy now.

You're slowly dozing off.

You might even be yawning at this point.

You're ready to sleep,

My dear.

Soften your gaze and allow yourself to close your eyes now,

And drift off to a well-deserved sleep.

Surrender yourself to sleep now.

You're safe.

You're secure.

You are protected.

It is okay to fall asleep now.

You can drift off now and surrender to sleep.

And you are now drifting off to a pleasant and peaceful sleep,

Melting into the bed,

So soft,

Heavy and relaxed.

See yourself from a distance and notice how you're sleeping like a baby now,

So safe,

Secure and with a pleasant smile on your face.

You're in deep sleep now.

Deep,

Deep sleep.

Deep,

Deep sleep.

Perhaps you're even snoring loudly at this point,

So loud that your neighbors might hear you and feel jealous of how good your sleep is.

In fact,

You have never slept better in your whole life.

Your sleep is long and consistent.

Your mind is calm.

Your body is calm and relaxed.

All is good.

While you are lying here in a deep and peaceful sleep,

I will provide you with some positive suggestions that are going to help improve your sleep from now on.

Each time you listen to this session,

You will notice that it will become easier and easier to fall asleep quickly and effortlessly.

From now on,

As soon as you lie down and place your head on your pillow,

You will find that your body and mind will be ready to drift off into a deep sleep.

And it will just happen effortlessly and without you having to do anything for it to happen.

For each day that passes,

You will notice that the quality of your sleep will get better and better.

If you previously have had problems waking up in the middle of the night and falling back to sleep,

You will now experience that you will be sleeping through the whole night.

From now on,

You will experience that you will be sleeping through the whole night.

You will be sleeping through the whole night and it will just happen completely naturally and without any effort.

From now on,

You will start practicing a bedtime routine for better sleep.

And you will make sure to get just the right amount of sleep that you need.

And you will notice that it will just happen completely automatically and effortlessly.

It will just happen just like that.

The more you listen to this session,

The more your mind and body will learn what it takes to fall asleep quickly and easily.

And you will discover that you will become more and more tired in a natural and healthy way when night time approaches.

Thus,

You will find yourself looking forward to going to sleep every night.

But perhaps you are already fully asleep now.

Perhaps you are drifting off to sleep and very close to sliding directly into dreamland.

Just continue to drift off as I'm counting you down to sleep.

Drifting off.

Fifteen.

Six.

Tomorrow,

You will wake up with a big smile on your face,

Feeling rested,

Rejuvenated and full of energy,

Ready to seize the day that lies ahead of you.

Sweet dreams.

Reviews

I’ve listened 5 nights so far when I had trouble falling asleep. I fell asleep every time before it finished. Very calming.