Lulla-Bye Bye: Imagery & Visualization For Sleep Enhancement

Shutting Down,

Lullaby Bye.

Hello,

My name is Jim Steed.

I'm your guide.

If you've been having a difficult time shutting yourself down and going to sleep this bedtime creative visualization is for you.

It requires your full attention and full imagination.

So,

Do not drive or operate any machinery while listening to this audio program.

Only listen to this program when you intend to shut down,

Close your eyes and be lulled to sleep.

Before you begin,

Make sure the lights are off,

The curtains are closed,

All telephones and mobile phones are turned off.

Make sure you've urinated for the night.

In other words,

Make sure you've taken care of anything in the room that might bother you.

When all that is done,

Put on your earphones and we will begin.

Now,

Let's begin.

Lie down with your earphones on or your stereo close and getting ready to shut down for the night.

I'm going to call you the name Beautiful Dreamer.

Beautiful Dreamer,

You may want to wiggle your toes for a moment to start the relaxation process.

Make yourself comfortable on the place that you're lying down on and make sure that your head is comfortable where it rests.

Relax your arms and legs,

Imagining them like loose rubber bands.

Scan your body to locate any part of your body that might be a little tight or uncomfortable.

You can tell the area around that part to soften.

Soften and adjust your position until it is more comfortable for you.

Let yourself relax a little more with each out breath,

Breathing away any matters or worries of the day.

If at any point you find yourself falling asleep,

Just go ahead.

You can remove your earphones in your sleep and stay asleep as you do it.

If your eyes are not already closed,

Close them now.

You may want to yawn a couple of times to get the sleep started but don't,

Beautiful dreamer,

Go too quickly or too deeply into that sleep state.

Before sleep occurs,

Allow yourself the pleasure of totally immersing yourself into the process.

Imagine all the muscles in your face relaxing loosening,

Loosening,

Flattening against the bone and hollowing out your cheeks.

Breathe in,

Gather that feeling up over your head and breathe out and send that feeling like a wave down through your whole body and out through your toes,

Feeling wonderful all the way.

Now allow your closed eyelids to relax over your eyes.

Inwardly roll your eyes gently upwards,

Slightly toward the top of your head in the direction of your third eye.

You might enjoy the thought of eyelids being like window shades and being closed down for the night.

Click,

Closed down,

Locked,

With no desire to open.

You can try them and when you are sure they are locked down you can take a deep breath,

Collecting that locked down feeling collecting it up there above your head,

Holding it there,

Holding it there and then tell your body to lock down too and then breathe out to send that feeling all the way down through your body,

Down through your body and out your toes.

That's right.

Let all your skeletal muscles and their connective tissue soften and go limp like a warm,

Wet towel.

They can let go and go limp and heavy.

Notice any sounds in your surroundings such as an air conditioner or a ticking clock.

Notice any sounds in adjacent rooms like the sound of someone else puttering about or watching TV.

Notice any sounds outside outside your place like dogs barking or traffic or trains passing and notice if there are any thoughts chattering inside your mind.

Now say to yourself this is my environment.

I accept it.

Turn up the volume of the sound of my voice inside your head.

Draw my voice closer.

Pay attention to it and make it more pronounced and prominent.

All other sounds we just mentioned can drift farther and farther away from your consciousness and disappear into the background as you focus on my voice.

Don't beautiful dreamer go too quickly to sleep before you have had a chance to enjoy,

Really enjoy the process of shutting down and withdrawing relaxing into sleep.

Breathe in.

I am 2,

3,

4 5,

6,

Hold 2,

3,

4 and breathe out relaxing 3,

4 5,

6,

7 Breathe in.

I am hold and out relaxing You can continue breathing this way if you like or breathe naturally if it's more comfortable for you.

Always make yourself more comfortable.

Now just listen to me.

Sometimes you will hear what I say and sometimes you won't.

Sometimes you don't think you hear what I said but you did.

Sometimes you heard me but you don't think you did.

Just relax.

There's always a part of you listening.

This is your special time.

Enjoy it in your mind.

Put all of the affairs of the day into a cardboard box.

Put them all in there and close the box.

Slide the box under a bed or put it into a closet and close the door.

Those matters can wait until tomorrow.

Out of sight out.

Right now there's no place to go,

Nothing to do but shut down and let the day drift away as you relax and rest.

Now I'm going to speak to you like I am speaking to myself.

My feet feel heavy and relaxed.

My feet are heavy and relaxed.

This heavy relaxed feeling moves into my calves.

My calves are heavy and relaxed.

My calves are heavy and relaxed.

My knees can relax and loosen.

My knees can relax and loosen.

Those feelings and the heavy relaxed feeling move into my thighs.

The outside of my thighs are heavy and relaxed.

The outside of my thighs are heavy and relaxed.

That heavy relaxed feeling moves into the inside of my thighs.

The inside of my thighs are heavy and relaxed.

The inside of my thighs are heavy and relaxed.

Both my legs are heavy and relaxed.

My legs are heavy and relaxed.

And that heavy relaxed feeling moves into my hands and into my arms.

My arms are heavy and relaxed.

My hands and arms are heavy and relaxed.

My arms are heavy and relaxed.

This heavy relaxed feeling moves into my shoulders.

My shoulders are heavy and heavy and relaxed.

That relaxed feeling begins to move into my neck.

And I can feel all the little vertebrae's loosening and separating.

Loosening and separating.

And my neck feels soft.

Softer and relaxed.

Heavy and relaxed.

Soft,

Heavy,

And relaxed.

I can let my jaw loosen.

I can let my jaw loosen and relax.

My jaw is loose,

Soft,

And relaxed.

I can open my teeth a little,

Let my tongue go loose and relaxed.

And this feeling moves into my forehead.

My forehead is heavy and relaxed.

Heavy and relaxed.

My forehead,

Neck,

And jaw are heavy and relaxed.

Heavy and relaxed.

This heavy and relaxed feeling can move like a wave from the top of my head all the way down to my toes.

And like a wave from my shoulders all the way down to my fingertips and out.

My whole body can feel heavy and relaxed here where I lie.

It can sink into the surface in which I'm lying.

Till it seems as though I disappear.

And sleep welcomes me home with open arms.

And sleep welcomes you too.

Sleep waits for you to shut down,

To envelop you,

Bring you deep into where he or she is.

Just like a pebble you drop into a pond and you sink down,

Down,

Past the water animals,

Past the little fishies,

Past the little swimming shrimp,

Past the water plants to a nice,

Soft,

Welcoming floor bed where everything is peaceful and still.

Although far above the surface is rippling and there's little noises flying around you are safe,

Still and quiet here.

Sleep can envelop you like you were enveloped in your mother's womb before you were born.

Sleep holds you steadily,

Safely,

Far from any outside disturbances and here you are separated and protected from the outside world.

It disappears from your thoughts and you disappear into comfort and safety letting the womb-like sleep wrap and hold you in a reassuring way,

A way you love to be held.

Here you can open up to self-love and receive nourishment and revitalizing energy.

You have already taken care of lots of stuff today.

It's your me time for you alone.

I'm going to count down from five to one and you can allow yourself to be drawn into sleep.

Five.

As sleep draws you in,

You're leaving a part of your unconscious mind in your room to watch over the area and alert you if needed.

Four.

As sleep draws you more inwardly,

You let the outside world get smaller and smaller quieter and quieter and as you withdraw,

The outside world just floats off a mile away and then another one another mile away.

Three.

Sleep wraps you with another layer of comfort separating you from your daydreams,

Separating you from the flashes of what happened today and separating you from your shattering thoughts like the faint sounds of a train or jet miles and miles away.

They pass by and just fade away.

Two.

Sleep draws you more inwardly,

Wrapping you with another layer of personal comfort separating you from your stories.

Your dreams can flash by at one level at one level while you withdraw into your own cocoon at a deeper level.

Your dreams fade a mile away.

And one.

Sleep's private room and here you sleep alone in comfort and safety and love.

You shut down totally and enter a profound motionless state of hibernation where you hibernate far away from everything for a whole season in just one night.

Receiving,

Revitalizing nourishment and energy and you let it fill you up and you suck it up,

Absorb it all.

You can always come back here anytime you want.

All you need to do is cover yourself with a nice blanket and think shutting down.

And you can quickly naturally,

Easily,

Unconsciously automatically return to this special place and relax and rest.

There are other ways to return here.

When you cover yourself up with that blanket and think shutting down,

You might remember a time that you could hear someone else,

A very safe person that you loved from your past,

Sleeping deeply near you and letting their snore or breathing like a lullaby lull you into sleep.

When you cover yourself with that blanket and think shutting down,

Your inner baby,

The little baby that can sleep anywhere through anything.

And remind your body how to sleep.

Like a pigeon that knows how to get home.

Like a butterfly knows where to migrate.

Like a horse knows how to get back into the barn.

Your unconscious mind,

Your inner child,

And your body all cooperate and take you into a place where you sleep like a baby.

Sleep.

Your unconscious mind can wake you up if need be and you can get up and take care of things if you need to.

But when you're finished,

You're able to feel sleep like pulling a string,

A chest of you,

Drawing you back to your bed.

Drawing you back.

Sleep brings you there where you wrap yourself up in that blanket again and go even more deeply into sleep.

Any noise or any movement by others next to you can just reassure your body that there is a safe person beside you and it is safe for you to go even deeper into a safe and restful sleep.

You get all the sleep you need and you wake up later feeling that you have had a full and complete quality rest.

And you wake up feeling rested,

Invigorated and ready for the day.

Meanwhile,

Imagine you're standing in front of a big blackboard and writing.

On it,

Write a beautiful number one.

After you write it,

Slowly erase it.

And then write the word sleep,

S-L-E-E-P on another part of the board.

And after you write it,

Slowly erase it.

Then again,

Write a nice pretty number two on the board.

And after you write it,

Slowly erase it.

And then,

In a different place,

Write the word sleep in your best handwriting.

And after you write it,

Slowly erase it.

Then,

Again,

Write a nice,

Pretty number three,

Four,

And so on and so forth until you sleep.