Hello,
And welcome to the session.
This track is designed to help you fall asleep,
Or return back to sleep,
Once you've woken up in the middle of the night.
The first thing that I would like you to do will be to put this device down,
And change the settings such that you can still hear the audio,
But the device is maybe facedown,
Or turned off in such a way so that there's no light pollution.
And ideally this is true for everything else in your room.
The lights are off,
It's dark,
And quiet.
The second thing I would like to reassure you is that,
It's okay,
It's okay that you are currently awake,
You will fall asleep soon.
But even if it takes a little bit longer than ideal,
Just know that the state of being known as non-sleep deep rest,
Has been shown to be just as rejuvenating as sleep.
What that means,
Is that if you relax the mind,
Relax the body,
As if you were asleep,
Not only will this help you get to sleep,
Even if you don't,
In the morning,
You will be just as rested.
Knowing this,
Will allow you to calm down the mind,
Calm down the body,
And drop any of the anxiety that might be sitting there,
Around not getting enough sleep.
You're in bed,
Your eyes are closed,
You're listening to the sound of my voice,
And you're getting yourself comfortable,
And you're ever so gently slowing down the breath.
No force,
No pressure,
Nothing to do but relax.
Now thoughts might be arising,
There might be physical sensations that are strong,
That's okay.
Move yourself into a comfortable position,
And simply allow them,
Witness them,
Surrender yourself to them,
Rather than fighting them,
And like a wave,
Those thoughts,
Those sensations,
Will pass,
They will come,
And they will go.
Like a wave,
Like the breath,
We don't fight it,
We don't run from it,
We just accept.
And slowing down the breath even more,
To a nice,
Deep,
Gentle rhythm,
And just listening,
Just feeling,
Just accepting what's arising,
Comforted by the knowledge that what we're here is healing,
Is an act of deep rest,
And is rejuvenating,
If you're finding that your body is holding tension,
Just explore the tension gently,
And then allow it to release,
Releasing and relaxing the head,
The neck,
The shoulders,
Arms,
Chest,
Sternum,
Hips and groin,
Upper back,
Mid back,
Buttocks,
Feet,
Releasing and relaxing the entire body,
There is nothing that needs to be done,
You are safe,
It's okay,
Just allowing yourself to release,
To let go,
If any thoughts pop up,
Just let them know that you'll address it all in due time,
But right now,
It's okay,
There is nothing that needs to be done,
Other than what you're already doing,
Breathing slowly,
And allowing the body to release,
And accepting everything that is arising,
In a moment,
I'm going to stop talking,
But the sounds are going to continue,
All you need to do is listen,
Eyes closed,
Relaxing and softening the body,
Allowing any thoughts and physical sensations and other things to just wash over you,
They'll come,
They'll go,
That's okay,
You are doing the thing that needs to be done,
Resting,
Relaxing,
Releasing,
It's okay,
You are safe,
You are relaxed,
You are falling asleep,
It's okay,
You are safe,
You are relaxed,
You are falling asleep,
It's okay,
You are safe,
You are relaxed,
You are falling asleep,
