Hello my friend.
Welcome to your deep sleep meditation.
My name is Stephen Dalton.
This is Timmy.
And it's my great privilege.
To be the voice that you listen to.
As you go to sleep tonight.
You find me tonight.
On a bed in a cottage.
Lying down with my little dog Timmy.
We are in Transylvania,
In Romania.
There is a crackling fire lit in the corner.
You are very welcome.
This meditation.
Is for a night like tonight.
Maybe you can't switch off.
Maybe your body is tired,
But your mind.
.
.
Won't stop.
If that is you tonight.
You're so welcome here.
You're in the right place.
Here's all you need to do.
Lie down in your bed.
Or whatever you.
Lie down on each night.
Pull the covers up over you.
And get cozy and warm.
Or if it's very hot.
Where you are.
Do what you need to do to get comfortable.
And from here on.
There's nothing to watch and nothing to do.
Just listen to my voice.
And the sound of the fire.
And the calming music.
Lots of time with this meditation.
It is safe.
Easy Space.
You are able.
To let go now.
Allow my voice to be a friend in this moment.
To be an anchor of safety.
Know that my voice will only ever bring you to safe and kind places.
Millions of people around the world have listened to my voice.
To fall asleep for years now.
So i hope that that can enable you to let go.
More.
And more.
Settle yourself in now.
Lie back.
And let's begin.
Let your head sink into the pillow.
Feel the weight of whatever is on top of you.
The she.
With the cover.
Hear the sound of the crackling fire.
That stuff.
Crackle and shift.
A fire burning in the evening.
Asks nothing of you.
It just.
.
.
Burns quietly.
And keeps the room warm.
Let your arms rest wherever they're comfortable.
By your side.
Around the covers.
Let your legs be heavy.
Let your feet All open.
Rely on top of each other.
You don't need to hold anything now.
Not your body.
Not your thoughts.
The bird is doing the holding tonight.
There is nowhere you need to be.
Nothing left in the day that can't wait for morning.
The doors are closed.
The night is doing what the night does.
Keeping watch over the house.
So you don't have to.
Gently.
Bring your attention to your breathing.
Don't change it yet.
Just.
.
.
Notice it.
The air coming in.
The air going out.
Just notice.
Such a simple thing.
To do.
Now we'll slow it down.
Together.
When you're ready.
Breathe in.
Through your nose.
Slow and easy.
And let it out even more slowly like a sigh.
With the sound taken out of it.
Gently.
And long and slow.
The out-breath is the one that matters tonight.
Every long exhale.
Tells your body the same simple message.
It's safe.
To rest now.
Let the out-breaths empty you a little more each time.
Let the shoulders drop with it.
If it helps to have a count.
Try this.
We won't do this for long,
But.
.
.
I find it can really help me relax before sleeping.
And you don't have to do it if you don't want to.
You can just listen.
Breathe in for a count of four.
Two,
Three,
Four,
And out for six,
Two,
Three,
Four,
Five,
Six,
Again in.
Two,
Three.
For.
And out,
Two,
Three,
Boy.
5 4 3 2 1 6.
Now let your breathing return to normal.
Slow.
And unhurried.
Like the fire.
There's a reason this type of breathing works.
When you lengthen the breath out.
The heart slows to match it.
The body hears the rhythm and follows.
You never have to force calm.
You only have to breathe like someone who is already falling asleep.
And the rest of you catches up.
So each time you breathe out now sink a little further into the bed.
Let's talk about the mind for a minute.
Maybe you came here tonight because you can't switch off.
I often feel like I can't switch off.
I might be thinking about.
What happened earlier in the day.
Or what's coming tomorrow.
Or I might be worrying.
It's pretty normal really.
If that's how it is for you tonight.
There's nothing wrong with you.
Minds get busy.
Is what they do.
And we're not going to fight,
Yuris.
Dividing a busy mind only gives it more to do.
Is the truth of it.
A mind doesn't have a switch.
Turn it off the way you turn off a lamp.
But listen to the fire in the room with me and Timmy for a moment.
Nobody switches off a fire either.
You just.
.
.
Stop feeding it.
You stop adding wood.
And you let it settle.
The flames get lower.
The crackle gets softer.
And in its own time.
It burns down.
To a warm.
Quiet glow.
That's what we're doing tonight.
You're not switching your mind of.
We're going to stop feeding it.
One thought at a time.
We'll stop adding wood.
And your mind will do what the fire does.
It will settle.
All by itself.
When a thought arrives.
And thoughts will arrive.
You don't need to chase it away.
Just decline to feed it.
Notice it.
Let it be.
Come back to the sound of my voice.
With the sound of the fire.
That's the whole practice.
That's all the work there is.
And even that will grow easier as we go.
While the mind settles.
We'll let the body Rest.
One part at a time.
Nothing to do here but listen.
And feel the warmth arise.
Wherever the words go.
Start at the top of your head.
Feel your scalp soften.
Or those small muscles you never think about.
Let them go loose.
Your forehead.
Let it be smooth.
Let the space between your eyebrows widen.
And soften.
As if a warm hand had rested there for a moment.
Your eyes.
Let them be heavy behind their lids.
They've done a full day of looking.
They're finished now.
Let them rest.
Deep in their sockets.
Dark and still.
It's you.
This is where the day likes to hide.
Unclench it.
Let your teeth part slightly.
Let your tongue rest soft in your mouth.
Feel.
How much lets go.
Just from that.
You're not.
And your throat.
Soften them.
Your head is fully held by the pillow now.
Has nothing left to carry.
Your shoulders.
Let them fall away from your ears.
Down.
Into the mattress.
All day.
They've been up around your ears like a coat you forgot to take off.
Take it off now.
The upper arms The Outpost.
The forearms.
Into the wrists.
And sense.
Your hands.
Let the fingers curl.
However they want to go.
And sold so much in a day.
Ferns Kiss.
End.
Steering wheels.
And other people's worries.
They're holding nothing now.
Let them be empty.
And warm.
End.
Still.
Your chest.
Feel it rise and fall.
With that slow breath you've made.
Each breath.
A little lower.
A little softer.
The heart underneath.
Slowing to the pace of a house that night.
Your stomach.
Let it be so.
No need to hold it in for anyone.
The belly of a sleeping person.
Is this soft?
Rising.
Falling,
Sing.
Let yours be that now.
Your day.
All the long muscles.
Either side of your spine.
Let them lengthen.
Give up their grip.
Feel the mattress take the full weight of you.
You are being carried.
Tonight.
The bed.
As you.
It won't let you fall.
Your hips.
Heavy.
Your size.
Heavy and warm.
And your knees.
Your curves.
Let them be loose.
They walked you through the whole day.
And they're done now.
And your feet.
All the way down at the far end of the bed.
Let the warmth arrive there last.
The way it does.
Let your feet be warm.
And heavy.
Amen.
Finish.
The whole body now.
From the crown of your head.
To the soles of your feet.
Worm Hell.
Nothing working.
Nothing.
Need it.
And now that every part of you is resting Feel the whole of you grow heavier still.
With every breath up.
You sink a little deeper into the bed.
The mattress takes a little more of your weight.
Heavyhead.
Heavy arms.
Heavy legs.
Warmth.
And heavy.
And sinking.
The way is stone.
Settles into soft ground.
And stays.
There is a particular heaviness.
That only comes at the edge of sleep.
You'll know it.
The limbs too heavy to move.
And no wish to move them.
Let that heaviness Come now.
Welcome it.
It means the body has stopped waiting.
For anything more from the day.
Before we let the thoughts go completely.
Take one last easy look around.
Not with your eyes.
They're closed and heavy.
Just with your mind.
Gently.
At the place you're resting in the room.
It is still.
The furniture is at rest.
The window is dark.
The whole room is settled with the night.
And you are settled at the heart of it.
Beyond the window.
The night goes on without needing anything from you.
And here.
Inside.
There is only peace.
And coziness.
And sleepiness.
Let it hold you now.
The fire where I am has burned a little lower now.
And your thoughts.
If you notice them at all have probably changed too.
When the fire settles.
It still sends up the odd spark.
A small bright thing rises from the embers.
Close for a second.
And fades on its way.
Up the dark of the chimney.
Nobody minds a spark.
Nobody chases it.
It rises.
It fades.
And the fire glows on.
Let your thoughts be sparks tonight.
One rises.
Something from today maybe.
Let it glow for its second.
And fade.
Each thought a spark.
Small.
Breathe.
And beneath them all.
The warm glow of you.
Settling lower.
Settling softer.
Needing.
Nothing.
You might notice the gaps between the sparks growing longer.
Long dark Quiet gaps.
That's the mind settling.
As the very thing you came here for.
Happening.
On its own.
Rest.
In the gaps.
Some.
Quiet words now.
You don't need to repeat them.
Or even hold on to them.
Just let them pass over you.
The way heat from a fire passes over you.
You are warm.
You are safe.
You are safe in your bed.
The doors are closed.
And the night.
Is quiet.
You have done enough today.
Whatever was left undone.
Will keep until morning.
You're tired.
And being tired is not a problem to solve.
It is the body asking politely.
For exactly what you are giving it now.
You are allowed to rest tonight.
Just as you are.
With everything.
Exactly.
As it is.
You are hell.
As a pet.
By the warmth by the quiet of a house at night.
And you are already falling asleep You don't have to make it happen.
You only have to let it keep going.
In a moment.
I'll count slowly down from ten to one.
With each number.
You drift a step further down into rest.
You don't need to do anything with the numbers.
Who is them?
Somewhere far off.
Sink.
10.
Drifting down.
Warm and heavy.
The fire crackling softly.
Deeper still.
Seven.
The covers warm around you.
Six.
Nothing to hold.
Nothing to think.
Five.
Halfway done now.
And heavy.
With each breath.
Far from the day.
Far from tomorrow.
Three,
Only warmth now.
Barely hearing me at all.
All the weight.
Resting.
Asleep.
Or moments from it.
The fire is low now.
The house is asleep around you.
Your breathing is slow.
And deep.
Nothing is asked of you.
Nothing is waiting.
Only warmth.
Only through love.
Glow of the fire.
Only.
Sleep.
Thanks for watching!
You Thank you.
You Thank you.
You
