Guided Sleep Meditation: 4 7 8 Breathing Method

Hello,

I'm Rhys Jones and welcome to this Sleep Talkdown and Lucid Dream incubation video.

Today I'll be guiding you through the process of relaxing your mind,

Preparing yourself for sleep and then,

Once your mind space has been softened,

Sowing the seeds for a lucid dream later on in the night.

In this particular video,

The Sleep Talkdown theme will be the 478 breathing method and the lucid dream incubation theme will be floating on a paddle boat lost at sea.

Please note,

You're free to fall asleep at any part of this video,

So when you begin to feel tired,

Don't hesitate to follow that feeling.

If that happens during the Sleep Talkdown,

That's fine.

If it doesn't happen until the lucid dream incubation,

That's also fine.

First and foremost,

Prioritize falling to sleep.

Do not wait for my permission to do so.

Follow my words until you begin to feel drowsy.

At which point,

Allow yourself to let go and gently drift away.

And so,

To begin,

Please turn off all of your lights,

Lay down on your bed and get into a position that you feel comfortable with,

Either on your belly,

On your side,

Or on your back.

Whichever position you feel most comfortable in,

Adopt it now and then make any final adjustments you need in order to feel fully settled.

For example,

Perhaps you'd like to fluff your pillow,

Or maybe you'd like to stretch your legs,

Then snuggle into your comforter nice and tight.

Whatever makes you feel cosy is fine and should be done now.

S Anglicans.

If you haven't already,

You should now close your eyes and take a deep breath in and out and another deep breath in and out and allow your breath to settle into a normal rhythm,

Not forcing it to go one way or another.

And for a moment,

I just want you to lie here with no intentions or direction.

Just lie here and feel all there is to feel.

If your thoughts are running rampant,

Don't worry about that right now.

Just let your mind do its thing.

If you feel worried or anxious,

Just honor and observe those feelings.

Don't fight them.

Whatever you feel is fine.

I don't want you to judge or analyze any of it.

Just continue lying here,

Breathing,

And let yourself flow wherever you want to flow.

That's it.

And as emotions and thoughts flare up,

I want you to take note of each one.

As I said before,

I don't want you to judge them,

But simply be aware of them.

And in that awareness,

Assign a label of sorts.

So for example,

A thought might flare up of something embarrassing that happened earlier on in the day.

That's fine.

Acknowledge it.

Observe its signature,

The way it makes you feel.

And then assign it a label.

Anxious thought,

For example.

And in that labeling,

You're now free to put the thought to one side.

To let it go.

Keep on doing this as other emotions and thoughts arise.

Acknowledge.

Observe.

Label.

And as this process unfolds,

Observe how you're becoming more and more aware of your inner workings.

And in this awareness comes acceptance.

And in this acceptance comes a washing away of the stress of the day.

And in this acceptance comes a washing away of the stress of the day.

And as you assign labels to these thoughts and feelings,

I now want you to visualize yourself tucking each one away into its own little compartment.

After all,

It has a label now.

You know where it belongs.

So again,

Simply acknowledge.

Observe.

And file away.

You're done with that thought or emotion now,

And you're free to move on from it without the worry weighing you down.

And if a new thought or feeling arises in its place,

Just repeat the process.

Acknowledge.

Observe.

And file away.

There's no need to chastise yourself for any of these thoughts or feelings.

They are what they are.

We all have them.

So there's no need to tussle with them.

That only produces more anxiety.

So simply acknowledge.

Observe.

And file away.

And sit in the quiet space that's left behind.

There might be a way to resolve it.

And as my voice returns to your awareness once more,

Take this opportunity to check in with yourself.

Like to see what patterns are arising in you.

Perhaps you're just lying in stillness,

Relatively thought free.

Or perhaps you're still feeling a little anxious.

Perhaps you have an itch or a desire to turn over.

Whatever you're feeling,

Acknowledge it and honor the pattern as it unfolds.

Don't fight it.

Don't resist it.

So for example,

If you need to itch or turn over,

Do so.

Today we're allowing ourselves to flow freely,

Whatever that may look like for you.

So let's spend another minute or two on this wave together,

Free of judgement,

And see where it takes us.

ULTRA CESAR cheating It was a very long journey,

And I didn't even get to the end of this tunnel.

But,

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

I made it.

Now I want to bring a little bit more focus to proceedings.

So far we've allowed ourselves to go wherever we naturally felt ourselves going.

But now I want to sharpen our intent.

We're going to settle our attention on the breath and try out an exercise together.

If you're beginning to feel tired now though,

Please feel free to skip over this and let yourself drift away.

Like I said at the beginning,

Always prioritize your sleep first and foremost.

If you're still feeling awake though,

Let's give this a go together.

To start,

I want you to close your mouth and breathe in through your nose for a count of four seconds.

One,

Two,

Three,

Four,

And hold your breath for a count of seven.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And breathe out for a count of eight.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

And repeat.

Breathe in through your nose again for a count of four seconds.

One,

Two,

Three,

Four,

And hold your breath for a count of seven.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And breathe out for a count of eight.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

And repeat again.

Breathe in through your nose for a count of four seconds.

One,

Two,

Three,

Four,

And hold your breath for a count of seven.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And breathe out for a count of eight.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

And now let your breath return to a normal pattern.

You You Okay,

Let's do that again I Want you to close your mouth and breathe in through your nose for a count of four seconds one two three four and hold your breath for a count of seven one two three four five six seven And breathe out for a count of eight one two three four five six seven eight and Repeat Breathe in through your nose again for a count of four seconds one two three four and hold your breath for a count of seven one two three four five six seven and breathe out for a count of eight one two three four five six seven eight and Repeat again Breathe in through your nose for a count of four seconds one two three four and hold your breath for a count of seven one two three four five six seven and breathe out for a count of eight one two three four five six seven eight and finally let your breath return to a normal pattern You are now in a supremely relaxed state,

Either sleeping or on the edge of sleeping,

And so we're ready to begin incubating a lucid dream for later on in the night.

By following along with my words and visualizing them as you go,

You'll prime yourself to draw upon these very same images during REM.

There's no need to follow along strictly,

Just continue relaxing and allow my words to wash over you.

Whatever images come,

Come,

And even if you're now asleep,

Know that your subconscious will soak these words in and store them for later.

So,

Let's begin.

You find yourself on a small paddle boat out at sea.

You're alone and drifting.

One could say you're lost,

Or perhaps just searching.

Either way,

You're at peace with your situation.

The waters are calm,

The weather pleasant.

And when you look around,

There's nothing but water as far as the eyes can see.

No other people.

No other boats.

No land.

No birds.

Nothing.

But you don't feel panicked.

You just sit in the boat.

Oars in hand.

And drift.

Occasionally paddling.

You're at peace with your situation.

The waters are calm,

The weather pleasant.

You just sit in the boat.

Oars in hand.

And drift.

Occasionally paddling.

And drift.

Occasionally paddling.

You're at peace with your situation.

The waters are calm,

The weather pleasant.

You just sit in the boat.

Oars in hand.

As time goes on,

You notice a sun and a moon appear in the sky.

But they're like no sun and moon you've ever seen before.

They're huge and dwarf the entire horizon.

How beautiful,

You think,

Gazing at them or struck.

The sight reminds you of something.

Something you've seen before.

But you can't quite put your finger on what.

Lucidity begins to simmer as you question the scene unfolding in front of you.

But as quickly as lucidity starts lapping at your shores,

It recedes again as you're distracted by a small bird landing on your boat.

I'm not alone after all,

You think,

Welcoming the bird on board.

You continue to float there.

What started as something quite peaceful,

Slowly morphs into something confusing.

What is this,

You wonder?

What am I doing here?

Where am I going?

The bird flies away,

And once again you find yourself alone.

You stand up and holler into the vast,

Empty space.

Hello!

Nothing.

No response.

It's at this moment that you feel the strong desire to plant your feet back on terra firma.

But can't.

For now,

Your entire world is this little paddle boat.

And so,

You sit back down,

And again begin to row,

Desperately searching for land.

But as the minutes tick by,

There's still no land to be found.

You're upset by this.

And out of this strong emotion,

Lucidity begins to simmer again.

This doesn't make any sense,

You think.

How did I get here?

I don't remember getting here.

I don't know.

You think,

How did I get here?

I don't remember getting here.

And finally,

The penny drops.

You realize where you are,

And what's going on.

Or at least,

You strongly suspect it.

You plug your nose with your thumb and index finger and try to breathe in to confirm your suspicions.

Alas,

You can breathe.

You can breathe through your plugged nose.

And with this confirmation,

Lucidity surges through you,

Infusing light and color into the scene,

And a new sense of purpose.

Of course,

You think,

I've been dreaming this whole time.

And with that,

You blink down hard and change the scene,

Reappearing on the shore of a beautiful island.

The sand is golden brown and glistening in the sun.

The water is pleasant and warm.

And off in the distance,

You see an exotic paradise waiting to be explored.

It's time to have some fun,

You think.

Kicking off the ground and flying towards the palm trees.

Lucidly.

Original sound by Kevin MacLeod Copyright © 2018 Mooji Media Ltd.

All Rights Reserved.

You You have now successfully planted the seeds for a lucid dream later on in the night and Have primed yourself to recognize it as such when it occurs You're now also in a state of supreme relaxation fully at ease either sleeping or just now ready to begin the first phase of sleeping and so with that I Draw this session to a close Remember you are a lucid dreamer NIO.

HAPPY DREAMING You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You