Mind & Body Relaxation For Better Sleep

Welcome to House of Wellbeing.

This guided meditation audio will use powerful techniques to help you sink into a deep state of relaxation.

So please be sure that wherever you're listening to this audio,

You're in a safe and comfortable place free from distractions where you can fully relax and let go.

Please make sure you're sitting or lying comfortably in a place where you're free from interruptions where you can focus only on yourself and enjoy this time just for you.

Should you need to open your eyes at any time,

Your subconscious mind will alert you and you'll easily come out of this beautiful state of relaxation.

But for now,

Make sure your head is fully supported and that you're as comfortable as you can be as you gently close your eyes and begin your journey of enhanced physical and mental wellbeing.

Make sure you're sitting or lying comfortably.

Allow yourself to settle.

To be loose and limp.

As you acknowledge that this is your time,

Just for you.

Your time to focus on nothing but yourself.

Now I want you to take a long breath in.

Hold it for a count of four.

And then breathe out for a count of six.

Once again,

When you're ready,

Take a long deep breath in for a count of four.

Hold it for a count of four.

And then breathe out for a count of six.

And I want you to imagine that you're on a beautiful beach.

Maybe it's a tropical beach on a beautiful island.

Or a shore or a coastal beach.

That brings back positive childhood memories.

Or perhaps it's a beach with fond memories that you created with friends,

Families or loved ones.

Wherever it may be,

You love it here.

It's your special place.

And as you walk along the beach,

You can feel the water rushing onto the shore.

Covering your feet and then washing out to sea again.

Bringing with it a feeling of relaxation that washes over you.

The sun is warm and inviting.

As you turn your face towards the sky.

The warmth on your face feels so calming and soothing.

Nothing is needed of you here.

This time is just for you.

Time to put yourself first.

On your beach you can relax and let go as you take this time to recharge and unwind.

There's a gentle breeze caressing your face.

Helping you to feel cool and calm in your special place.

You listen to the soft sounds of the crashing waves washing in and washing out.

You feel calmness washing over you.

The sea relaxes you with its rhythmic movements.

Washing in calmness and relaxation.

And washing out worries,

Anxiety and anxiety.

And washing out worries,

Anxieties and tension.

You notice more sounds around you.

Perhaps you can hear birds flying above you in the sky.

Maybe you can hear coconuts falling from a tree behind you.

Or fish splashing in the sea.

You love these sounds as they help soothe you.

Making you feel more relaxed.

More at peace.

Helping you to relax your mind and body.

You notice a hammock in the distance.

Barely swaying in the breeze beneath a palm tree.

You walk over to the hammock.

Wanting to take a little rest.

You gently crawl in and lay down.

Letting the hammock cradle you in the shade.

And you close your eyes as the hammock swings from side to side.

Mesmerizing.

And soothing you into a deep state of relaxation.

Each time the hammock swings you feel more and more relaxed.

Like its rhythm is releasing tension.

Bringing tranquility and calmness.

In a moment the hammock is going to sway three times.

And each time it sways you will triple your relaxation.

Starting now.

Three.

Going deeper and deeper into relaxation.

Two.

Releasing any tension.

Feeling yourself sinking deeper into the hammock.

And one.

Your relaxation has tripled.

You now feel total calmness throughout your mind and body.

I'm going to give you a minute now to enjoy this time.

The breeze on your face.

Your hammock gently swaying relaxing more and more.

Enjoy the quietness as you sink down into the hammock.

Listening to the ocean washing into the shore.

Feeling more and more relaxed.

You're now in a deep state of relaxation where your subconscious mind is now open to receiving new and positive suggestions.

I want to thank your subconscious mind for doing such a great job of protecting you.

But you no longer need out of date emotions that no longer serve you.

Today your subconscious mind is open to receiving new and positive suggestions.

Here today you're going to learn to fall asleep faster and more peacefully.

By putting your body and mind into a deep state of relaxation.

And before you fall asleep I'd like you to take in three long deep breaths.

Breathing in through your nose.

And out through your mouth.

Filling your lungs as you inhale.

And breathing out any stresses and worries as you exhale.

And every time you do this.

This will be a signal for you to begin scanning your body.

For any tension.

Pain.

Stress.

Or tightness.

I'd like you to engage in a deep breath.

And as you exhale.

And release.

I'd like you to increase your awareness of your body right now.

And find any area of tension or stress that you need to focus on.

You may want to start by scanning your body from your head down to your toes.

And find three key areas of tension and stress.

I'd like you to find the first place of tension in your body.

And I'd like you to observe and sit with it just for a while.

And hold and clench this tension for a count of five.

And let it go.

Feel your muscles loosening and lengthening.

Feel the tension releasing as you relax this part of your body.

And I'd like you now to see if there's a second place of tension in your body.

And I'd like you to observe and sit with that for a while too.

Now hold and clench this tension for a count of five.

And let it go.

Feel your muscles loosening.

And lengthening.

Feel the tension releasing as you relax this part of your body.

Letting go of worries and anxieties now.

All throughout your body.

Releasing any stress from the top of your head down to the tips of your toes.

Nothing is needed of you or from you.

This is your time to relax and put yourself first.

Now I want you to see if there's a third place of tension in your body.

Observe it and sit with it for a while.

I want you to hold and clench this tension for a count of five.

And let it go.

Feel your muscles loosening.

And lengthening.

Feel the tension in your body releasing as you relax this part of your body entirely now.

Feel yourself getting heavier and heavier.

Sinking deeper and deeper into whatever you're lying or sitting on.

Finding yourself feeling more tired.

More rested.

Ready for sleep.

You are safe and in control at all times.

And if your thoughts wander.

That's okay.

You gently bring them back to your awareness and you focus on relaxing your body.

I'd like you to visualize a spotlight above your head beaming down onto you.

And this light is in a soft soothing color.

Perhaps it's your favorite color.

And the spotlight has a great healing power.

It has the ability to seek tension in your body and then relax and soothe it when it shines on it.

I'd like you to watch this light as it moves from your head.

Slowly down to the tips of your toes.

Scanning your body.

As it moves over parts of your body.

It heals and relaxes it even more.

Perhaps you can see it gently flickers every time it can sense tension in a certain part of your body.

Starting at your head now.

Notice as it moves down your body.

Does it gently flicker over any areas?

Perhaps noticing tension that you haven't been aware of before.

When you see it flicker you stop the light.

Focus on the tension for a count of five.

And then relax.

Soften.

And let it go.

Allowing the light to move on to the next part of your body.

Relaxing you more and more.

I'm going to give you a minute now to allow the light to continue scanning your body.

Finding and releasing tension as you go.

If you haven't finished scanning your body just continue as I speak.

Your body has the ability now to quickly put itself into this beautiful deep state of relaxation.

By scanning your body.

Ready for a restful sleep.

All the time letting go of any worries or tension.

Releasing this tension through your body.

Being able to release tension in your body and relax it enables you to not only sleep longer and deeper at night.

But also to fall asleep much more quickly and to stay asleep.

You allow your thoughts to drift down as if drifting down a river.

And there's always some magic waiting around the corner and down the river for you.

You focus on your thoughts now.

If you find your thoughts are turning to negative thoughts you're going to train your mind to replace them with a positive thought.

So first find that negative thought.

Allow yourself to sit with it for a while.

Is it a valid thought?

Are you being catastrophic?

Are you worrying about things in the future that you just can't control or foresee?

Perhaps it's a worthwhile thought that deserves your attention another time and that's fine.

But now that you've acknowledged the thought and sat with it I want you to put the thought out of your head for this moment and say to yourself now is not the time.

For now my focus is on relaxing and preparing my mind and body for sleep.

You find your mind is feeling more relaxed,

Content and at peace.

Worries and anxieties are just drifting away down your river.

You understand now what is important to you and what is important to you.

You understand now what is important to you and that is to reset your mind and get it ready for sleep.

Rest is needed for good health.

Rest is needed for more energy,

Motivation,

Productivity and success.

Allow your night to be full of deep,

Meaningful,

Restorative sleep and let your day start afresh in the morning light.

Tell your mind and body it's time to shut down to sleep mode.

As you release completely I'd like you to picture how calm your inner bodily functions are.

Notice how your breathing is slowing down and your heartbeat is steady.

You are in awe of how amazing your body is and how it works.

Your mind is a little quieter now.

Your thoughts a little kinder.

Any thoughts that come into your mind are positive and confident as you say to yourself,

My mind is relaxed and calm.

My thoughts are quiet and positive.

I'm ready for a good night's sleep.

My body is free from anxiety and tension.

My worries and anxieties are not for me to focus on right now.

I will have a long and restful sleep.

I will sleep peacefully until the time I set myself.

You are grateful for all that you are and all that you have to give.

As you enjoy the most beautiful sleep each and every day.

As you reap the benefits of a great night's sleep.

You feel more confident,

More alert,

More energized,

More motivated,

More productive and happier each and every night you sleep well.

With better sleep comes a newfound focus on healthy living as you take steps to exercise more,

Eating more healthily and looking after your mind and body.

You are enjoying the benefits that great sleep brings.

At a time when you're ready to sleep,

You enjoy a good night's sleep.

All these positive messages are now firmly embedded in your subconscious mind and they'll grow stronger and stronger day by day.

Stronger by the day,

Stronger by the hour and stronger by the minute.

And when you're ready,

You'll gently emerge from your state of relaxation.

Open your eyes,

Feeling fully awake,

Refreshed and alert.