This audio will help you go into a deep and restful sleep.
If your mind is racing with thoughts of being unable to sleep,
Don't try to stop them.
You might want to listen to every word I say,
Or your mind may want to drift elsewhere,
It doesn't matter.
Your unconscious mind will hear and know and understand everything that I say,
So you don't even need to concentrate.
You don't even need to listen.
Just trust that all these words will sink deeply into your unconscious mind and take effect so that you will go deeply asleep.
So lying comfortably,
Just notice how your body feels lying on the mattress.
Focus on the physical sensations of the sheet or blanket beneath your skin,
The clothes around your skin,
The way your head is supported by your pillows,
And just allow your body to let go.
Put your attention on your feet,
Squeeze your feet and now let them go,
Really let them go.
Tense all the muscles in your lower and upper leg,
Tense those muscles and let them go.
Clench your fists,
Really clench them and let go and just feel that relaxation flowing up into your hands,
Up into your arms.
Squeeze your arms against your torso,
Squeeze those elbows in and now let go and notice how that feels,
Really noticing how that feels.
Squeeze all the muscles of the face,
Squeeze your eyes shut,
Squeeze the cheeks on your face and let them go.
Notice those relaxing feelings flowing all the way through your face,
Down your neck,
Down into your chest.
Really notice how your physical body is feeling.
Remember not to try to fall asleep,
Just focus on the sensations that your body is feeling.
And now remember just how lucky you are to be lying in a nice warm bed.
Just focus on that idea,
How lucky you are to be lying in a nice cozy bed.
Think of all the times in the day where we often wish for a few minutes of quiet time and this is it right now.
A few minutes quiet time just for you.
Just notice how lovely that is.
Just a time to notice how your body's feeling.
Let everything go,
Let the bed support you completely.
Let the pillows support your head and your neck completely.
This is a lovely time.
You have nothing to do.
Nobody wants anything.
Nobody is expecting anything.
So it's a lovely time to just relax and be awake to enjoy that relaxation.
And the more you notice how nice that feels,
The more you notice your body starting to become even more relaxed.
Any other thoughts going through your mind just let them be.
Don't try to stop them.
They will stop all by themselves in good time.
Feeling more and more pleasantly tired.
Any tensions,
Any worries will begin to clear.
Feeling warm and comfortable and really noticing just how warm and comfortable and enjoying those feelings.
Putting your attention on your breath.
Breathing in and out.
Slowly,
Deeply and fully.
Imagining now you are surrounded by a warm,
Cozy blanket of relaxation.
Feeling your whole body relaxing.
Concentrating your attention of making your whole body feel even more comfortable.
With every breath you exhale.
You can allow every nerve,
Every muscle,
Every fiber of your being of your body to become heavy and lethargic.
And I want your mind to cast back to times in the past when you have also felt very heavy,
Very tired,
Very exhausted.
And let those feelings flow all the way through your mind and body now.
Allowing yourself to drift off to a special place of relaxation.
A place that belongs to you.
Where you feel perfectly secure.
Where you feel perfectly safe.
It might be real or it might be imaginary.
You might want to imagine the warmth of the sun beaming down around your body.
And a gentle breeze flowing all the way over your limbs.
Noticing the colors and shapes of this special place.
There may even be pleasant sounds in the background.
Gently soothing sounds.
And while you are there you may want to drift back to pleasant memories.
Maybe things that you haven't thought of in a long,
Long time.
And just fill your mind with those happy thoughts.
And while you sleep your mind can go over and over those happy thoughts.
And find more and more.
And once again enjoying the feelings that you had at those times.
Finding yourself unconcerned about anything.
This is your special time.
Just for you.
Where you can relax deeply.
And imagine things of comfort and ease.
And as you sink deeper and deeper into your mattress.
Very soon your thoughts can turn to sleep.
Deep,
Restful sleep.
And for every hour of sleep that you have.
Your mind and body will rest and heal and rejuvenate to the equivalent of two hours.
So if you sleep for four hours you will have the equivalent of eight hours rest.
If you sleep for six hours you will have the equivalent of twelve hours deep,
Healing,
Restful sleep.
And when you wake up in the morning after an undisturbed,
Unbroken night of sleep.
You will wake up feeling more alive,
More alert and more refreshed than you have in a long time.
And your mind will focus again on happy thoughts,
Happy times.
Your mind will be steered towards creating even more happy times.
Positive,
Emotional energies.
And each and every day you will find it easier and easier and more and more natural to look at the good things in life.
You no longer worry about going to bed at night time.
Because you know that each and every night you will find it easier and easier to fall into a deep,
Restful sleep.
Because as you prepare to go up to bed you will find that you begin to feel more and more pleasantly tired.
You may notice that when you brush your teeth you begin to clean your mind of worry.
As you clean your teeth you start to clean your mind of worry because we all know worry is fruitless.
Instead you go over all the good things that happened in the day.
All tensions,
All anxieties begin to clear.
When you undress and hang up your clothes you can take away your worries,
Hanging up the worries of the day or throwing the worries into the washbasket.
Allowing yourself to sleep without them.
As you climb into bed.
Once again making sure you are warm and comfortable.
Each and every night finding yourself looking forward to going to bed.
Because you know you will have such a good rest.
And you know that you will wake up feeling better and better every day.
Focusing your mind on happy times.
Happy memories.
And steering your mind in the direction to create more and more happy times and happy memories.
So enjoy this rest.
That every hour that you have of sleep your mind and body rest and rejuvenate to double that.
Your breathing is easy and even.
Going deeper and deeper with every exhale.
And staying in this peaceful state of sleep.
Until your mind and body decide it is time to wake up in the morning.
Happy dreams.
