There is nothing to think about in this moment,
Except the settling down of your mind and body.
Through listening to this guided sleep talkdown,
You may perhaps sleep a little deeper tonight,
A little more rested,
Comforted by your own intention of relaxing and releasing any negative energy.
Visualising and interpreting the words that you hear to make them more personal to you,
Let this be an experience on your short journey to sleep.
Being kind and gentle on yourself in this moment,
And the moments that follow,
Slowly breathe in a breath of luxurious,
Smooth air.
Keeping the goodness from that breath,
Slowly release out any detrimental,
Unbalanced energy.
You may perhaps feel your neck and shoulders softly whisper away any tension,
Doing so silently and without any drama.
Maybe your chest and abdomen feel more free inside the frame of your body,
Beginning to empty any tension,
With each outward breeze of steady breath.
You can continue to breathe this way,
Or you can breathe more naturally,
The choice is completely yours.
No matter how you are feeling at this moment,
You have it inside yourself to feel ever more at peace.
Noticing and observing your muscles,
Being slowly affected by your softer and gentler mood,
Feel a warmth around the tops of your arms and your shoulders,
As you relax more,
You should feel every muscle begin to warm down.
Your breathing of an infinite circular pattern,
Relaxes you more.
Inhaling in through your nose,
The air and oxygen you receive,
Becomes cooler on every breath.
As the air passes your nose,
It opens your throat,
Relaxing your neck muscles along the way.
Feeling each cool breath,
The oxygen and air is received in your lungs,
Opening them up and loosening your ribcage ever so slightly,
Each and every time.
Keeping that positive breath in for a mere moment is long enough for your lungs to take the best of what they receive,
And as you exhale,
Everything negative is expelled out.
Feel how your chest absorbs the replenishing properties of each natural soft breath,
Spreading it throughout your whole body,
Relaxing it down as you only settle for peace in this moment.
By now,
Especially with each breath becoming and continuing to be deeper and longer,
Maybe your eyelids feel the need to close,
Your mind now slowing down,
Easing into a gentle mindset of letting every thought be expelled out with each natural sleepy exhalation.
As you let go,
With the faith that you will in fact fall fast asleep,
Every muscle deeply relaxes down,
Descending,
Releasing into a state.
There is no alternative to feeling at peace,
Peace is all you begin to feel,
Inside your mind and throughout your whole body.
Being kind to yourself is to do what is best for you in this time,
You know that you can relax,
It's just a case of allowing yourself to do so.
Give yourself permission now to let go of anything holding you back,
From completely releasing into sleep.
Leaving any thoughts of worry behind,
You away from them,
Not looking back,
Unconcerned with giving them any attention.
It's ok to have thoughts as you float off to sleep,
It's only natural,
Just leave the ones that you have had enough of behind.
As your breathing continues to expel any negativity,
Your shoulders only wind down more.
Now feeling and sensing the tops of your arms loosening,
That soft sensation warms down to your fingers,
Which now become lazily limp in the worry dissolving mood you now absorb yourself in.
Feeling warmer,
More relaxed and safe,
You allow your mind the gift of an empty space,
Filling it now with only the good thoughts that you want to take with you.
Let go now,
Allow the last remaining sensations of awareness to slowly dim and become out of focus.
Seeing only the positive thoughts that you wish to experience,
You delve deeper into them,
Dissolving away anything else that could be a distraction.
Now into a positive thought,
A scene in your mind that makes you ever so relaxed.
Away and free you drift,
Your eyelids becoming and continuing to be heavier,
As each sense is content with the thought that you have chosen.
Your awareness drifting also,
Even the sound of your breathing seems to fade off.
Your only sense now is the occasional,
Minute moment you realise that you are in fact,
Going to sleep.
As soon as you become aware of breathing deeper and descending more,
You float heavier into that safe haven of sleep.
Transcending deeper now,
The outside world and any other thought is unnoticeable.
As your heartbeat slows to a natural,
Gentle pace,
Beating in time to the peace that you feel within,
Every one of your muscles relax down further,
One by one.
Beginning at the top of your head,
At your brow,
The place of expression,
Feel the loosening of that area as you sense the shape of relief forming as each brow smooths out.
As that area softens,
Notice how your eyes become a gentler place,
As your eyelids heavily keep them rested for the night.
Your ears and the muscles behind your ears release,
Allowing your neck to unwind more,
Into the warm position you find yourself entering.
As your throat muscles allow a widening of deeper and longer breaths,
Your cheeks,
Nose and upper lip cools into a relaxing,
Unconcerned moment of pure bliss.
With each sleep filled breath,
Your jaw loosens completely,
Sending you floating further into a descent of pure tranquility.
With a wave of sleepy sensations washes through your shoulders,
Untensing and unwinding down to your lower back.
As each resting cycle of breath takes you deeper,
The calm feeling of stillness,
Silence and being grounded can be experienced in your abdomen,
Quiet,
Calm and still.
You trust in the safe rest you begin and continue to enter.
A relaxed atmosphere now,
Around and inside your body,
Quietly you begin to slip silently to sleep.
Perhaps you can hear your deeply calming breathing pattern,
Steadily hypnotising you away from it's sound.
Maybe the warmth of safety in knowing you are falling asleep,
Is enough to open the door to dreamland.
In your mind now,
Faintly see the shape of a door in front of you,
You have the key in your hand.
Place the key inside the lock and unlock it.
Opening the door slowly and gently,
It widens to reveal your place of sleep.
The picture you see behind the door,
Is whatever you choose to see.
Now,
Instead of walking through the doorway and into your own dreamspace,
You float,
Gliding silently,
Smoothly,
A few inches off the ground.
And past the doorway you go.
You may leave the door open,
Or it can be closed,
The choice is completely yours to make,
Whichever makes you feel more comfortable.
As you continue to levitate into your own sleep world,
You see all the beautiful and positive things,
A scene that is personal and peaceful to you.
Slowly floating away from awareness,
And from the door you entered,
You feel the familiar sense of your shoulders inexplicably melting downwards.
Your arms and legs dangle as you steer your way through and into this softer place.
Your chest loosens from the exhilarating and calming space you have created in your mind.
Onwards you go,
Gliding across this sleepy landscape of dreams,
Your face softening with the pleasing things you see.
A calmness washes your abdomen,
Instantly making you let go even more.
The only sense you feel is of a blissful warmth,
A relaxing silence and a very clear mind.
You are free to experience this positive place with everything that you are,
But now,
Without any other thoughts.
Your silky smooth skin of loosened muscles helps to glide through the air more effectively.
There is no sound,
There is only a peace that you feel within.
Now here,
In your space of rest,
Your neck muscles tenderly release,
Making your head feel heavy.
Relaxing down now,
Further and further,
The relief of letting go is just euphoric.
Your head begins to rest down.
As your head begins to feel heavier,
So too do your eyelids,
Closing down for the night,
Allowing you to just sense the dreamworld with your conscious and subconscious.
Or perhaps,
With a knowing that you are safe,
You allow every part of you to let go.
Your eyelids preferring to stay closed to consume the ever positive and relaxing effects of this beautiful place.
The temperature of your body is warm and comfortable.
Resting on a cloud of your own peaceful energy,
Your heartbeat slowing down to a naturally sleepy beat.
And your breathing deeply sending you further down to your place of rest.
With those heavy eyelids,
You blissfully become aware and unaware of your surroundings,
Delving deeper into every satisfying sensation of calmness that grows inside of you.
Loose,
Free,
Silent and sleepy.
Every moment that passes,
Strips away the concern for anything else.
You are here and present,
Allowing these moments of peace to be felt.
Drifting deeper,
Your awareness fades completely,
Even the sound of my voice begins to lower in volume.
Only the silence of sleep is now experienced.
Noticing less and less,
Loosening more and more,
You float deeper,
Through and into your world of sleep.
With your face ever so relaxed now,
Your head droops down,
Your neck muscles release,
And your arms dangle,
Gliding smoothly asleep.
As you now sleep,
Anything you experience is of a positive nature,
You dream of the good things that life has in store for you,
The achievable goals,
And the kind people you are fortunate to know.
As you sleep in this space that is just for you,
It is ok to be a little selfish,
You deserve the good things that mean something to you.
Dreaming about them makes you feel ever more peaceful inside,
As you sleep a complete night's sleep.
As you dream of those heart fulfilling moments,
A build up of positive energy slowly replenishes you.
After dreaming those mind calming dreams,
You will fall fast asleep,
So deeply,
So relaxed,
In knowing that you can revisit them at any time.
When you do in fact awaken in a few hours,
You will feel refreshed,
Calmer,
Confident and focused.
For now,
Allow your mind and body to sleep heavily,
Floating lightly into your own dream world.
