A warm welcome to this sleep countdown,
Tonight you will be accompanied by the sound of a distant thunderstorm as I count down from 1000,
Bringing you deeper and deeper into a wonderful relaxation where you can slowly drift off to sleep.
Before we begin,
We will do a short relaxation session.
Please remember that there is no right or wrong here and there is no particular way that you should feel in these moments.
Each experience is as unique as us all,
So try to let go of any pressure you might be putting on yourself to feel certain things or perhaps to fall asleep quickly tonight,
It doesn't matter if you do or you don't,
If you simply follow my voice and allow these numbers to wash over you then you will gradually enter a state of deep comfort where you can rest and recover.
So,
When you are ready,
Just feel your eyelids becoming heavier and heavier with each passing blink until they gently close.
Remind yourself that this is your time to relax,
There is nothing left to do and nothing left to think.
The day is done now,
Whatever has happened is already in the past and here,
In this moment,
The future is beyond our reach.
So,
If thoughts arise about the day or the week that has been or the days ahead of you then acknowledge that these thoughts are completely normal and valid,
They are part of what makes us human,
Which is a wonderful thing,
But also kindly remind yourself that these thoughts or concerns are of no use to us now and tonight there is no need to engage with them,
They are simply thoughts as fleeting as shooting stars across the night sky.
And now,
We will do a short guided breathing pattern called 3,
4,
5.
This will allow you to slow down and relax,
Preparing your body and your mind for a wonderful,
Peaceful rest.
When you are ready,
Breathe in through the nose for 3,
Hold for 4,
And breathe out for 5,
Let all of it go now.
Again,
That's in for 3,
Hold for 4,
And release,
Blowing away the thoughts of yesterday,
Today and tomorrow.
Again,
In for 3,
And let it go.
Continue to breathe in this way in your own time,
And with each breath out,
Allow your body to sink just that bit deeper into your mattress.
Or allow the breath to fall back into a natural rhythm.
Enjoy this new peace flowing through your body.
Surrender to these beautiful sensations and give yourself permission to let go of all control and to drift in total serenity as the countdown begins.
One thousand,
Nine hundred and ninety-nine,
Nine hundred and ninety-eight,
Nine hundred and ninety-seven,
Nine hundred and ninety-six,
Nine hundred and ninety-five,
Nine hundred and ninety-four,
Nine hundred and ninety-three,
Nine hundred and ninety-two,
Nine hundred and ninety-one,
Nine hundred and eighty-nine,
Nine hundred and eighty-eight,
Nine hundred and eighty-seven,
Nine hundred and eighty-six,
Nine hundred and eighty-five,
Nine hundred and eighty-four,
Nine hundred and eighty-three,
Nine hundred and eighty-two,
Nine hundred and eighty-one,
Nine hundred and eighty,
Nine hundred and seventy-nine,
Nine hundred and seventy-eight,
Nine hundred and seventy-nine,
Nine hundred and seventy-seven,
Nine hundred and seventy-six,
Nine hundred and seventy-five,
Nine hundred and seventy-four,
Nine hundred and seventy-three,
Nine hundred and seventy-four,
Nine hundred and seventy-five,
Nine hundred and seventy-six,
Nine hundred and seventy-seven,
Nine hundred and seventy-eight,
Nine hundred and sixty-nine,
Nine hundred and sixty-nine,
Nine hundred and sixty-eight,
Nine hundred and sixty-seven,
Nine hundred and sixty-six,
Nine hundred and sixty-five,
Nine hundred and sixty-four,
Nine hundred and sixty-three,
Nine hundred and sixty-two,
Nine hundred and sixty-one,
Nine hundred and sixty,
Nine hundred and fifty-nine,
Nine hundred and fifty-eight,
Nine hundred and fifty-seven,
Nine hundred and fifty-six,
Nine hundred and fifty-five,
Nine hundred and fifty-four,
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Nine hundred and forty-four,
Nine hundred and forty-eight,
Nine hundred and forty-seven,
Nine hundred and forty-six,
Nine hundred and forty-five,
Nine hundred and forty-four,
Nine hundred and forty-three,
Nine hundred and forty-two,
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Nine hundred and forty,
Nine hundred and thirty-nine,
Nine hundred and thirty-eight,
Nine hundred and thirty-seven,
Nine hundred and thirty-six,
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Nine hundred and thirty-five,
Nine hundred and thirty-four,
Nine hundred and thirty-three,
Nine hundred and thirty-two,
Nine hundred and thirty-one,
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Nine hundred and twenty-seven,
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Nine hundred and twenty-three,
Nine hundred and twenty-two,
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Nine hundred and twenty,
Nine hundred and eighteen,
Nine hundred and seventeen,
Nine hundred and eighteen,
Nine hundred and sixteen,
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Nine hundred and fourteen,
Nine hundred and thirteen,
Nine hundred and twelve,
Nine hundred and eleven,
Nine hundred and twelve,
Nine hundred and ten,
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Nine hundred and five,
Nine hundred and four,
Nine hundred and three,
Nine hundred and two,
Nine hundred and one,
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Eight hundred and ninety-eight,
Eight hundred and ninety-seven,
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Eight hundred and ninety-two,
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Seven hundred and twenty-nine,
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Six hundred and ninety-five,
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Six hundred and ninety-two,
Six hundred and ninety-one,
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One hundred and seventy,
One hundred and sixty-nine,
One hundred and sixty-eight,
One hundred and sixty-seven,
One hundred and sixty-six,
One hundred and sixty-five,
One hundred and sixty-four,
One hundred and sixty-three,
One hundred and sixty-two,
One hundred and sixty-one,
One hundred and sixty,
One hundred and fifty-nine,
One hundred and fifty-six,
One hundred and fifty-eight,
One hundred and fifty-seven,
One hundred and fifty-six,
One hundred and fifty-five,
One hundred and fifty-four,
One hundred and fifty-three,
One hundred and fifty-two,
One hundred and fifty-one,
One hundred and fifty,
One hundred and forty-nine,
One hundred and forty-eight,
One hundred and forty-seven,
One hundred and forty-six,
One hundred and forty-five,
One hundred and forty-four,
One hundred and forty-three,
One hundred and forty-two,
One hundred and forty-one,
One hundred and forty,
One hundred and thirty-nine,
One hundred and thirty-eight,
One hundred and thirty-nine,
One hundred and thirty-seven,
One hundred and thirty-six,
One hundred and thirty-five,
One hundred and thirty-four,
One hundred and thirty-three,
One hundred and thirty,
One hundred and thirty-two,
One hundred and thirty-one,
One hundred and thirty,
One hundred and twenty-nine,
One hundred and twenty-eight,
One hundred and twenty-seven,
One hundred and twenty-nine,
One hundred and twenty-six,
One hundred and twenty-five,
One hundred and twenty-four,
One hundred and twenty-three,
One hundred and twenty-two,
One hundred and twenty-four,
One hundred and twenty-one,
One hundred and twenty,
One hundred and nineteen,
One hundred and eighteen,
One hundred and seventeen,
One hundred and sixteen,
One hundred and seventeen,
One hundred and fifteen,
One hundred and fourteen,
One hundred and thirteen,
One hundred and twelve,
One hundred and eleven,
One hundred and ten,
One hundred and eleven,
One hundred and nine,
One hundred and eight,
One hundred and seven,
One hundred and six,
One hundred and five,
One hundred and four,
One hundred and three,
One hundred and two,
One hundred,
Ninety-nine,
Ninety-eight,
Ninety-seven,
Ninety-six,
Ninety-five,
Ninety-four,
Ninety-three,
Ninety-two,
Ninety-one,
Ninety,
Eighty-nine,
Eighty-eight,
Eighty-seven,
Eighty-six,
Eighty-five,
Eighty-four,
Eighty-three,
Eighty-two,
Eighty-one,
Eighty,
Seventy-nine,
Seventy-eight,
Seventy-seven,
Seventy-six,
Seventy-five,
Seventy-six,
Seventy-four,
Seventy-three,
Seventy-two,
Seventy-one,
Seventy,
Sixty,
Sixty-nine,
Sixty-eight,
Sixty-seven,
Sixty-six,
Sixty-five,
Sixty-four,
Sixty-three,
Sixty-two,
Sixty-one,
Sixty,
Fifty-nine,
Fifty-eight,
Fifty-seven,
Fifty-nine,
Fifty-five,
Fifty-four,
Fifty-three,
Fifty-two,
Fifty-one,
Fifty,
Forty-nine,
Forty-eight,
Forty-seven,
Forty-six,
Forty-five,
Forty-four,
Forty-five,
Forty-two,
Forty-one,
Forty,
Thirty-nine,
Thirty-eight,
Thirty-nine,
Thirty-eight,
Thirty-seven,
Thirty-six,
Thirty-five,
Thirty-four,
Thirty-three,
Thirty-three,
Thirty-two,
Thirty-one,
Thirty,
Twenty-nine,
Twenty-eight,
Twenty-seven,
Twenty-one,
Twenty-six,
Twenty-five,
Twenty-four,
Twenty-three,
Twenty-two,
Twenty-one,
Twenty,
Eighteen,
Seventeen,
Sixteen,
Fifteen,
Fourteen,
Thirteen,
Fourteen,
Eleven,
Seven,
Six,
Zero.
You can rest now and be in complete comfort.
