Welcome to this extended sleep meditation.
My name is Leslie and I am grateful that you have chosen me to guide you into a deep and a restful sleep.
This extended meditation will provide you with eight hours of uninterrupted support to help you sleep deeply and peacefully right through the night.
It is my intention and my hope that my words,
My voice,
And the soothing music will bring you comfort,
A sense of safety and security,
Allowing you to feel nurtured and held as you allow yourself to let go into blissful sleep.
There will be plenty of soothing words,
Relaxation techniques,
Affirmations,
Some visualization.
There will also be parts of the meditation with only soothing and relaxing music.
You'll find that even after extended periods without any spoken word,
When I do speak again,
My voice will serve to soothe the body and the mind,
Taking you even deeper into sleep.
I will leave the meditation open-ended to allow you to awaken fully refreshed at the time that is right for you,
Feeling energized and ready to face the day.
So just take a few moments to prepare yourself,
To prepare your body and your mind to release and to let go of the day's cares and concerns,
To release and let go of the tension that has gathered in your body throughout the day.
If you find it helpful,
You may wish to introduce a calming,
Relaxing scent such as lavender,
Iris sage,
Or sweet marjoram by diffusing the essential oil close to your bed.
You may find that the calming vibration of amethyst when placed under your pillow will assist in clearing your mind of all the clutter that has accumulated throughout your day.
And as you lie peacefully and quietly in your favourite position,
Ready for sleep,
With your favourite pillow cradling and supporting your head and your neck,
Feel the texture of your comfortable sheets and send a silent thank you to the universe for the bed beneath you,
Bedding covering you,
The roof over your head,
And with a feeling of gratitude,
Recognize how truly blessed you are.
Breathe deeply,
Breathing easily.
Feel the gentle rise and fall of the chest and the abdomen,
Breathing in and breathing out,
Just allowing the natural rhythm of your breath to relax the body.
Feel your body releasing and unwinding,
Relaxing deeper and deeper as you breathe in and breathe out.
And with each inhalation,
Just breathe in relaxation,
Peace and calm.
With each exhalation,
Breathe out the day's cares and concerns.
Just allow the mind to become still,
Peaceful,
Like a crystal clear lake on a calm and a windless day.
When you find that your thoughts hold less and less significance,
The sound of my voice and the soothing music hold more and more significance as you drift,
Drift,
Drift on a cloud.
And as you drift on a cloud,
Relaxing more and more deeply,
Just allow yourself.
And now I'd like to invite into the space some archangels to watch over,
To soothe and protect you.
We begin by calling in Archangel Raphael,
Angel of the East.
Raphael with his emerald green light representing the element of air,
As the angel of healing,
Protection,
Of guidance.
I call upon Archangel Raphael to clear the space around you,
To keep you safe as you rest in his loving presence.
Next,
We call upon Archangel Michael,
Angel of the South.
Michael with his sword of blue light representing the element of fire,
As the angel of protection,
Strength,
Worthiness,
And self-esteem.
I call upon Archangel Michael to rid you and your space of the low vibrational frequency of fear,
To keep you safe as you rest in his loving presence.
I now call upon Archangel Gabrielle,
Messenger of the Divine,
Angel of the West.
Gabrielle comes in with her diamond whitened light,
The angel of communication,
Conception,
And creativity.
And I call upon Archangel Gabrielle,
Who represents the element of water,
To wash away all that does not serve you as you rest in her loving presence.
Next,
I call upon Archangel Uriel,
Angel of the North.
Uriel comes in quietly,
Subtly,
With his ruby red light,
Representing the element of earth.
Just allow his energy to ground you as the angel of wisdom,
Knowledge,
Prophecy,
And protection.
May Uriel's presence bring you comfort and clarity during times of uncertainty,
And may you rest easy in his loving presence.
And now we call upon Archangel Metatron from above,
To bring down the golden white light of the Christ grid from the great central sun.
Metatron,
The bridge between the divine and material realms,
May he serve as an intermediary,
Channeling divine energy and wisdom to you,
As you rest in his loving presence.
And finally,
We call upon Archangel Sandalphon from below,
To bring up the crystalline earth grid to hold and to support you,
To ground and to balance you.
As earth's guardian,
I ask that Sandalphon channel divine love and healing through the earth's heart chakra,
Into your heart chakra,
Filling you with the love and the light,
As you rest in his loving presence.
And now surrounded by the loving presence of these archangels,
Know that you are held,
You are loved,
You are supported.
Know that it is safe to let go,
To truly rest in the loving presence of these beings of light.
As you allow yourself now to feel more and more deeper,
You tap into your wonderful,
Rich imagination,
And imagining that right beneath you is the biggest,
Softest,
Fluffiest white cloud that you have ever seen.
This cloud is floating right beneath you.
It's waiting to support the weight of your body as you sink down deeper and deeper.
I'm going to begin counting down from 10 to 1.
With each number that I count,
You'll feel your body sinking deeper and deeper into that cloud.
Allow yourself to feel more.
10.
Sinking deeper and deeper into that cloud.
Just allow yourself to let go.
It feels so good to just let go.
9.
Deeper and deeper,
As the cloud gently swaddles you,
You feel sleepier and sleepier,
And so deeply,
Deeply relaxed.
Deeper and deeper still now,
And your body feeling deeply,
Deeply relaxed,
Allowing the cloud to take the entire weight of your body.
You are feeling so,
So sleepy.
6.
Deeper and deeper down.
You are being totally supported as you completely let go.
7.
Deeper and deeper down into pure relaxation.
Deep,
Deep sleep.
5.
Sinking even deeper and deeper still.
Your body is feeling almost weightless now.
6.
Sleepier and sleepier,
And ever so deeply relaxed.
4.
Still deeper and deeper down.
So very,
Very deeply relaxed.
Deeply,
Deeply relaxed.
And so very,
Very sleepy.
3.
You've lost all sense of having a body now,
As you sink deeper and deeper.
Ever so deeply.
Deeper.
2.
Only aware of the gentle music and the sound of my voice now,
As you intertwine and become one with the cloud.
3.
You are sleepier,
Sleepier,
More relaxed than you have felt in a very,
Very long time.
You are now at the deepest,
Deepest possible level of pure,
Pure relaxation.
Deeply,
Deeply asleep.
4.
Only aware of your thoughts and my voice now.
5.
You are free to allow your mind to wander to anywhere you would like.
You don't even have to pay any attention to what I'm saying.
Not if you don't want to.
6.
You are free to dream about whatever you please.
You may occasionally hear something that I say,
And then drift off again.
That's okay,
Because you don't have to listen to me to benefit from this experience.
7.
Your powerful,
Unconscious mind will do the listening.
It will hear every word that I say.
And your unconscious mind is now open.
It's open and ready to receive new suggestions,
New ideas,
New concepts,
New ways of looking at things.
These suggestions will have an immediate and lasting effect on your life,
Retaining all that is beneficial for you,
While releasing and letting go of what does not resonate.
8.
All the world's strength and power rests within me.
Every day,
In every way,
I am better.
I rest in the knowledge that today,
I did the best that I was able.
It was enough.
9.
My bed is my sanctuary.
I am safe within its folds.
I am grateful for my mattress,
My pillow,
My sheets and covers.
They keep me warm and cozy as I sleep deeply and peacefully each and every night.
10.
My body and my mind surrender into sleep.
I am grateful for my body.
It carries me through my days.
My body is relaxed and ready for healing and rejuvenating sleep.
11.
Today,
I did my best.
I am ready to be recharged.
I look forward to tomorrow and all the new opportunities it brings.
12.
My dreams are a place for positivity and hope.
I believe in myself.
Sleep is a natural state for me.
I always enjoy a full and restful night of sleep,
Awakening at the time that is right for me,
Waking up recharged in body,
Mind and soul.
13.
My optimistic thoughts fill my dreams.
I am in a safe space to sleep.
14.
I release and let go of any worries or concerns from my day.
My eyes are heavy and tired.
My body and I deserve a good night of healing,
Restorative sleep.
15.
I am thankful for this day,
Grateful for this bed.
I look forward to awakening tomorrow,
Energized and well-rested.
16.
Stress and worries have no place in my sanctuary.
I let go and am at peace.
I am deserving of a good night of sleep.
I love and accept my body.
I will nourish it through loving bonds in my dreams as I sleep deeply right through the night.
17.
I am thankful for the opportunities that came my way today.
Now I shall rest deeply,
Knowing that my goals are always possible.
18.
I feel myself more at peace with every breath that I take.
I deserve wonderful dreams.
Tomorrow,
I receive the things I dream about.
Tonight,
I have done enough today.
19.
I am at peace with myself.
I am at peace with others.
I am at peace with the universe.
Wonderful things always follow a good night of sleep.
20.
I choose sleep,
Rest,
Peace,
And relaxation as I release and let go of any stress,
Worry,
Cares,
Or concerns.
21.
I am proud of myself for all that I accomplished today,
No matter how big or small the accomplishment was.
22.
I am beautiful inside and out.
I am deserving of this restful and renewing night's sleep.
I am worthy of resting,
Relaxing,
And dreaming,
And my good dreams will become a reality.
23.
I choose to release and let go of worry,
Stress,
Negative thoughts,
And patterns that serve me no longer.
I am in a natural state of wellness and rejuvenation.
My body deserves the rest and healing that takes place as I sleep deeply each night with a good night of rest,
Which promotes healing on all levels.
24.
I clear my mind,
Letting go of the day,
Resting fully and completely as I sleep deeply and peacefully.
I feel safe at my sanctuary.
It is safe to surrender into sleep now.
25.
Sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind.
I heal through my sleep.
I welcome a peaceful,
Calming,
And gentle night with these deep and calming thoughts.
26.
I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly.
Today is gone.
I am going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
I enjoy a good night of undisturbed sleep.
My good night of rest has the power to overcome any fears,
Any anxiety,
Any doubts.
I will now confidently rest.
I am confident in my dreams.
Any mistakes of the day are left behind.
Tomorrow is a new day in which to put things right.
27.
I did the best that I could today.
I am proud of all that I accomplished.
I deserve a good night of rest.
I am worthy of a wonderful tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am learning.
I am growing.
I am excited for tomorrow.
Believe in me.
As you continue to relax and to sleep deeply,
Imagine yourself having the most wonderful dream.
28.
And in this dream,
You now find yourself floating up and out of yourself.
As you float above your body,
You turn and see yourself resting so deeply on the bed below.
29.
In your dream,
You are once again one with out,
Floating on that soft and gentle cloud.
This cloud is your sanctuary.
It's your safe space.
This is where all worries melt away and peace embraces you.
Each breath you take is like a soft breeze,
Carrying away any lingering anxieties,
Leaving only tranquility behind.
Notice now the gentle rhythm of your breath.
It's steadying and calming,
Just like the ebb and flow of the ocean.
Feel your body sinking deeper and deeper into that cloud with each and every exhalation.
It's as if the cloud itself is absorbing any cares,
Any concerns,
Just transforming them into purest,
Deepest relaxation.
30.
With each breath,
You are not just relaxing your body.
You are training your mind to find this tranquility whenever and wherever you desire it.
This peaceful feeling is becoming your natural state,
Ready to be accessed at bedtime or any time you may feel anxious.
Cloud raises you higher and higher,
Allowing you to go deeper and deeper into your mind.
31.
When you find yourself now at the start of a path that leads to a small and cozy cabin in the woods,
This cabin is your personal haven,
Your refuge from the world.
A deep sense of inner calm fills your body,
Allowing you to be more relaxed than you have felt in a very long time.
Inside the cabin,
A warm fire crackles in the hearth,
Casting a soft glow over the room as a lush armchair beckoning you.
As you sink into it,
You feel the warmth of the fire melting away any remaining tension in your body.
You're enveloped in a feeling of safety and security,
Knowing this space is yours to retreat to whenever you need it.
Your eyelids grow heavy and you drift into a state of pure relaxation.
Your mind is calm,
Your body at ease.
Any anxieties that once plagued you seem distant and insignificant.
You are safe.
You're comfortable.
You are ready for a deep,
Deep,
Restful sleep.
32.
In this tranquil state,
Know that you have the power to control your thoughts,
Your emotions.
If worries arise,
Imagine yourself returning to this cabin,
This feeling of peace and tranquility.
Each and every time you return,
To this place,
It becomes easier and easier to find this serenity,
Until it becomes an automatic response to stress.
You are in control of your sleep,
Your relaxation,
Your well-being.
33.
From this moment forward,
Sleep comes easily to you.
It's your friend,
Your ally.
When you close your eyes at night,
You drift effortlessly into a deep,
Deep slumber,
Waking refreshed and energized each morning.
34.
As you continue to relax,
Just envision a soft,
Glowing light filling the cabin.
This light is your inner strength,
Your resilience.
It is a reminder that you have the ability to overcome any challenge,
To find peace in any situation.
Carry this light with you as you leave the cabin,
Returning to your body,
Resting comfortably,
Sleeping peacefully,
Sleeping deeply,
Sleeping easily.
In this deep,
Deep relaxation,
This deep,
Deep sleep,
Dreaming peacefully,
You find yourself now in front of a set of steps leading down.
These steps will lead you to the knowledge of restful and rejuvenating sleep.
In a moment,
I'm going to begin counting down from 10 to 1.
With each number that I count down,
You will begin walking down those steps.
With each step down that you take,
You will sink deeper and deeper into sleep,
And beginning your journey of insight into a perfect night's sleep with each and every step.
6.
5.
As you step off the last step,
You step onto a beautiful,
White,
Sandy beach.
Feel its soft warmth beneath your feet.
Feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach.
Aware of the sensations in your feet as they glide across the warm sand.
As you look to the horizon,
All you see for miles is the sand in front of you.
As you listen,
You can hear the sounds of the ocean just off to your right.
7.
You begin walking towards the sound of the gentle waves lapping on the shore.
As you walk towards the water's edge,
You feel the warm sun on your face.
A gentle breeze caresses your body.
The scent of salt air invoking a sense of calm as it promotes a deeper and deeper level of relaxation of sleep.
As you move closer to the ocean now,
You become aware that the sand beneath your feet is firmer,
Saturated with sea water.
As you move closer to the shore,
You feel the gentle waves rolling in,
Ebbing and flowing.
As the waves come and go,
You observe shells,
Bits of seaweed,
Sea glass and pebbles,
All washed in by the waves.
You see your own footprints in the wet sand.
As you walk slowly along the shoreline,
You feel a sand beneath your feet.
The warm waves tickling your feet as they wash up and over them before flowing back out into the ocean.
As you look down,
You see a piece of driftwood that is the perfect size for writing in the sand with.
As you feel compelled to pick it up,
You begin writing your name in the wet sand.
Writing out each letter slowly,
Carefully,
Starting with a capital letter.
Perhaps you continue writing in capital letters,
Or perhaps you switch now to lowercase.
Only you know.
Notice now the sound that it makes as you write your name in the sand with that piece of driftwood.
You feel the rich texture of the wood in your hand.
Back and look at your name.
It's the name that has carried you through your whole life.
You notice a little wave moving in,
And the wave catches part of your name and washes it away as it goes back into the ocean.
You watch with a sense of curiosity and wonder as another wave comes in and washes away even more.
Now another wave comes in and washes it all away.
Each wave followed by another,
And then until all that is left are the ripples in the sand where your name once was.
And now continue walking along your sandy beach,
Seeing all that you can see,
Hearing all that you can hear,
Smelling all that you can smell,
Feeling all that you can feel.
And as you look around at your beautiful surroundings,
What sounds do you hear?
Perhaps you can hear seabirds flying overhead,
Or the wind gently blowing the leaves of nearby palm trees.
I wonder if you can hear the waves as they continue ebbing and flowing.
You feel the warmth of the sun on your skin.
How does the sand feel beneath your feet now,
Or is it soft as it shifts beneath your footfall?
So nice,
Isn't it?
Perhaps you can even smell the scent of the ocean,
The almost imperceptible scent of sunshine.
Now after walking for some time now,
You find yourself becoming sleepy.
Looking around you,
You find the perfect spot in which to lie down and to take a gentle rest.
Go ahead now and just lie down.
Before you close your eyes to rest,
You look out into the ocean.
Watch the horizon and how the ocean meets the sky.
The sky is a special shade of blue,
So clear on this warm day.
And in the sky is a dazzling sun,
So bright that you just want to close your eyes and feel the warmth.
Closing your eyes now,
You are surprised to learn that you can direct the sun over and around your body.
And as you realize this,
You begin to direct the light from the sun over your face.
You can feel the warmth of the light from the sun on your face,
Just relaxing all those muscles around the eyes,
The nose,
The cheeks,
The mouth.
And as you do this,
You find that all the muscles in and around your face begin to soften as they relax and ease.
You move the light from the sun into your throat,
Feeling the warmth of the light from the sun in your throat,
Relaxing all of those muscles,
Letting go.
The sunlight moves into and across the shoulders as they feel loose and limp and comfortable.
You feel so relaxed,
So comfortable and at peace with the world.
You direct the light from the sun down the right arm,
From the shoulder all the way down to the tips of the fingers.
The right arm begins to relax and let go.
The warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm.
When you move the sun over to the left arm,
Guide the light from the sun.
You feel the left arm relaxing,
Becoming heavy and comfortable.
Now move the light across and into the chest area.
Relax the chest and all the muscles there.
All of the internal organs relaxing,
Working at their absolute best,
When able to relax,
Promoting healing within the body,
Within the mind,
Within the soul.
Relax the stomach,
Down to the hips and the thighs,
And down into the right leg.
Relax the right leg,
Allow it to feel really comfortable.
Now move the light from the sun down the right leg,
From the top of the hips to the tips of the toes.
The left leg relaxes completely and just lets go.
Move the light into the left leg now,
And move it up and down the left leg,
From the top of the hips to the tips of the toes.
As the left leg relaxes,
Releasing any tension,
As it just lets go.
Your whole body is now totally,
Completely relaxed.
From the very top of your head,
All the way down,
Down,
Down to the tips of your toes.
As your body relaxes,
So too does your mind.
As your mind relaxes,
Just notice the sun going down,
Going bird.
The sky is ablaze with an abundance of colors,
Crimson and bright purple,
And blue and yellow streaks.
Your mind relaxes and lets go,
Releases all the stresses of the day.
The sun goes further and further down,
Down,
Down,
Until in its place is a black velvet sky.
And twinkling up there in the sky is a single twinkling.
Keep your mind focused completely on that star.
Nothing else matters,
Except this beautiful,
Single,
Solitary,
Sparkling star in the sky.
And it's a beautiful night,
Apart from the star.
It's fair,
But you feel so safe,
So comfortable,
So relaxed and at peace with the universe.
Imagine yourself now moving towards that star in the sky.
Moving up,
Your body is weightless as it lifts up to the star.
And as the star grows bigger and bigger,
You realize that you are getting quite close to that star now.
It just gets bigger and bigger,
Brighter,
Brighter.
You are that star in the night sky.
That beautiful star twinkling away.
That silver,
Solitary star in the night sky.
The star is you.
And it's a beautiful,
Beautiful night.
Simply allow yourself to be focusing for a moment on your breath as it moves into the body,
Expanding the chest and abdomen.
And as it moves back out of the body again,
Emptying your lungs fully,
Just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand,
Your right pointer finger,
Right middle finger,
Ring finger,
Pinky finger.
Draw your attention to the palm of your right hand,
The back of the hand,
Your right wrist,
Right forearm,
Right forearm,
Elbow,
Upper arm,
Right shoulder,
Right ribs,
Waist,
Down to your hip.
Focusing your attention to your right thigh,
Your right knee,
Right shin,
Right ankle,
And your heel.
The sole of the right foot,
Bringing your focus to the top of the right foot,
The big toe of your right foot,
Second toe,
Third toe,
Fourth toe.
Now to the little toe,
The little toe on your right foot.
Bring your attention up now to the thumb of your left hand,
Left pointer finger,
Left middle finger,
Ring finger,
Pinky finger.
Draw your attention to the palm of your left hand,
To the back of the hand,
Left wrist,
Elbow,
Left shoulder,
Left ribs,
Waist,
Down to your left hip.
Following your focus to your left thigh,
Left knee,
Left shin,
Ankle,
And heel.
Sole of the left foot,
Bringing your focus to the top of your left foot,
The big toe of your left foot,
Second toe,
Third toe,
Fourth toe,
Fourth toe.
Now bringing your focus to the little toe on your left foot.
Allow your attention to expand and bring into focus all 10 toes,
The tops of both feet,
Both ankles,
The front of the legs.
Following the flow of your attention up to the front of your pelvis,
Your abdomen,
Your stomach,
Your chest,
Your belly.
Allow that focus now to travel down the front of both of your arms,
Both wrists,
The palm of both hands,
And into all your fingers on both hands.
Now allow your focus to move back down once again to your toes,
Taking in those 10 toes,
Focusing on the soles of both feet,
The heels,
Back of your ankles,
Just be aware of your calf muscles,
On the back of your knees and thighs,
Bringing into focus the glutes,
Feeling the muscles in your lower back,
The back of your waist,
And the middle back.
Up into the upper back,
And into the shoulders,
Drawing your attention up the back of the neck,
Feeling the muscles in the back of the head,
Moving your attention up over the crown of your head,
Into the forehead,
And out.
Soothing and relaxing the muscles,
As your awareness moves down over your eyes,
Your cheeks,
Being aware of your nose,
And the breath flowing in and out of the nostrils,
Feeling the air cool on the upper lip,
As you breathe in,
Feeling the air warm against the upper lip,
As you breathe out,
Your lips,
And allow the corners of your mouth to lift into a smile,
As your awareness flows down your jaw,
Your throat,
The front of your chest.
Now allow your focus to come to rest at your heart,
Feel your heart fill with a sense of love,
Of peace,
Of joy.
Allow that feeling to expand within your chest,
Down your arms,
Your torso,
Up into your neck and head,
Down your legs,
And all the way to the tip of your toes,
Feeling every part of your body,
Your mind,
Your soul,
Filled with peace,
With love,
Love,
And joy.
Watching as the peace,
Love,
And joy,
Expand outside of your body,
Sending peace,
Love,
And joy,
Out into the room around you,
Sending it out in ever-increasing waves,
Out into the world,
Where it may touch every living being.
And you are free to allow your mind to wander to anywhere you would like.
You don't even have to pay any attention to what I'm saying.
Not if you don't want to.
You are free to dream about whatever you please.
You may occasionally hear something that I say,
And then drift off again.
That's okay,
Because you don't have to listen to me to benefit from this experience.
Your powerful,
Unconscious mind will do the listening.
It will hear every word that I say.
And your unconscious mind is now open.
It's open and ready to receive new suggestions,
New ideas,
New concepts,
New ways of looking at things.
Yes,
These suggestions will have an immediate and a lasting effect on your life,
Retaining all that is beneficial for you,
While releasing and letting go of what does not resonate.
And more than I appear to be,
All the world's strength and power rests within me.
Every day,
In every way,
I am better and better.
I rest in the knowledge that today,
I did the best that I was able.
It was enough.
Enough.
My bed is my sanctuary.
I am safe within its folds.
I am grateful for my mattress,
My pillow,
My sheets and covers.
They keep me warm and cozy as I sleep deeply and peacefully,
Each and every night.
My body and my mind surrender into sleep.
I am grateful for my body.
It carries me through my days.
My body is relaxed and ready for healing and rejuvenating sleep.
Today,
I did my best.
I am ready to be recharged.
I look forward to tomorrow and all the new opportunities it brings.
My dreams are a place for positivity and hope.
I believe in myself.
Sleep is a natural state for me.
I always enjoy a full and restful night of sleep,
Awakening at the time that is right for me.
Waking up,
Recharged in body,
Mind,
And soul.
Flowing optimistic thoughts fill my dreams.
I am in a safe space to sleep.
I release and let go of any worries or concerns from my day.
My eyes are heavy and tired.
My body and I deserve a good night of healing,
Restorative sleep.
I am thankful for this day,
Grateful for this bed.
I look forward to awakening tomorrow,
Energized and well-rested.
Stress and worries have no place in my sanctuary.
I let go and I'm at peace.
I am deserving of a good night of sleep.
I love and accept my body.
I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night.
I am thankful for the opportunities that came my way today.
And now I shall rest deeply,
Knowing that my goals are always possible.
I feel myself more at peace with every breath that I take.
I deserve wonderful dreams.
Tomorrow,
I receive the things I dream about.
Tonight,
I have done enough today.
I'm at peace with myself.
I'm at peace with others.
I am at peace with the universe.
Wonderful things always follow a good night of sleep.
I choose sleep,
Rest,
Peace,
And relaxation as I release and let go of any stress.
Worry,
Cares,
Or concerns.
I am proud of myself for all that I accomplished today,
No matter how big or small the accomplishment was.
And tomorrow will be even better.
I am beautiful inside and out.
I am deserving of this restful and renewing night's sleep.
I'm worthy of resting,
Relaxing,
And dreaming.
And my good dreams will become a reality.
I choose to release and let go of worry,
Of stress,
Of negative thoughts and patterns that I may have.
I choose to let go of the things that no longer serve me.
I am in a natural state of wellness and rejuvenation.
My body deserves the rest and healing that takes place as I sleep deeply each night.
I am healthy,
And I am grateful for my health.
I thank my body with a good night of rest,
Which promotes healing on all levels.
I clear my mind,
Letting go of the day,
Resting fully and completely as I sleep deeply and peacefully.
I feel safe in my sanctuary.
It is safe to surrender and to sleep.
Now,
Sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind-loving dreams.
I heal through my sleep.
I welcome a peaceful,
Calming,
And gentle night with these deep and calming thoughts.
I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly.
Today is gone.
I'm going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
I enjoy a good night of undisturbed sleep.
My good night of rest has the power to overcome any fears,
Any anxiety,
Any doubts.
I will now confidently rest.
I am confident in my dreams.
Any mistakes of the day are left behind.
Tomorrow is a new day in which to put things right.
I did the best that I could today.
I am proud of all that I accomplished.
I deserve a good night of rest.
I am worthy of a wonderful tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am learning.
I am growing.
I am excited for tomorrow.
Believe in me.
The world's strength and power rests within me.
Every day,
In every way,
I am better.
I rest in the knowledge that today I did the best that I could.
I did the best that I was able to do.
My bed is my sanctuary.
I am safe within its folds.
I am grateful for my mattress,
My pillow,
My sheets and covers.
They keep me warm and cozy as I sleep deeply and peacefully.
Each and every night,
My body and my mind surrender into sleep.
I am grateful for my body.
It carries me through my days.
My body is relaxed and ready for healing and rejuvenating sleep.
Today,
I did my best.
I am ready to be recharged.
I look forward to tomorrow and all the new opportunities it brings.
My dreams are a place for positivity and hope.
I believe in myself.
Sleep is a natural state for me.
I always enjoy a full and restful night of sleep,
Awakening at the time that is right for me.
Waking up recharged in body,
Mind and soul.
My overwhelming optimistic thoughts fill my dreams.
I am in a safe space to sleep.
I release and let go of any worries or concerns from my day.
My eyes,
My body and I deserve a good night of healing,
Restorative sleep.
I am thankful for this day,
Grateful for this bed.
I look forward to awakening tomorrow energized and well rested.
Stress and worries have no place in my sanctuary.
I let go and I'm at peace.
I am deserving of a good night of sleep.
I love and accept my body.
I will nourish it through loving thoughts in my dreams,
As I sleep deeply right through the night.
I am thankful for the opportunities that came my way today.
And now I shall rest deeply,
Knowing that my goals are always possible.
I feel myself more at peace with every breath that I take.
I deserve wonderful dreams.
Tomorrow I receive the things I dream about.
Tonight I have done enough today.
I'm at peace with myself.
I am at peace with others.
I am at peace with the universe.
Wonderful things always follow a good night of sleep.
I choose sleep,
Rest,
Peace,
And relaxation as I release and let go of any stress,
Worry,
Cares,
Or concerns.
I am proud of myself for all that I accomplished today,
No matter how big or small the accomplishment was.
And tomorrow will be even better.
I am beautiful inside and out.
I am deserving of this restful and renewing night's sleep.
I'm worthy of resting,
Relaxing,
And dreaming.
And my good dreams will become a reality.
I choose to release and let go of worry,
Stress,
Of negative thoughts and patterns that no longer serve me.
I am in a natural state of wellness and rejuvenation.
My body deserves the rest and healing that takes place as I sleep deeply each night.
I thank my body with a good night of rest,
Which promotes healing on all levels.
I clear my mind,
Letting go of the day,
Resting fully and completely as I sleep deeply and peacefully.
I feel safe in my sanctuary.
It is safe to surrender and to sleep now.
Sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind,
My body.
I heal through my sleep.
I welcome a peaceful,
Calming,
And gentle night.
With these deep and calming thoughts,
I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly.
Today is gone.
I'm going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
I enjoy a good night of undisturbed sleep.
My good night of rest has the power to overcome any fears,
Any anxiety,
Any doubts.
I will now confidently rest.
I am confident in my dreams.
Any mistakes of the day are left behind.
Tomorrow is a new day in which to put things right.
I did the best that I could today.
I am proud.
I deserve a good night of rest.
I am worthy of a wonderful tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am learning.
I am growing.
I'm excited for tomorrow.
As you continue to relax and to sleep deeply,
Imagine yourself having the most wonderful dream.
And in this dream,
You now find yourself floating up and out of yourself.
As you float above your body,
You turn and see yourself resting so deeply on the bed below.
In your dream,
You are once again one with the world,
Floating on that soft and gentle cloud.
This cloud is your sanctuary.
It's your safe space.
This is where all worries melt away and peace embraces you.
Each breath you take is like a soft breeze,
Carrying away any lingering anxieties,
Leaving only tranquility behind.
You notice now the gentle rhythm of your breath.
It's steadying and calming,
Just like the ebb and flow of the ocean.
Thinking deeper and deeper into that cloud with each and every exhalation.
It's as if the cloud itself is absorbing any cares,
Any concerns,
Just transforming them into purest,
Deepest relaxation.
With each breath,
You are not just relaxing your body,
You are training your mind to find this tranquility whenever and wherever.
This peaceful feeling is becoming your natural state,
Ready to be accessed at bedtime,
Or any time you may feel anxious.
The cloud raises you higher and higher,
Deeper and deeper into your mind.
And you find yourself now at the start of a path that leads to a small and cozy cabin in the woods.
This cabin is your personal haven,
Your refuge from the world.
A deep sense of inner calm fills your body,
Allowing you to feel more calm,
Releved in a very,
Very long moment.
And inside the cabin,
A warm fire crackles in the hearth,
Casting a soft glow over the room.
There's a plush armchair beckoning you.
As you sink into it,
You feel the warmth of the fire melting away any remaining tension in your body.
You're enveloped in a feeling of safety and security,
Knowing this space is yours to retreat to whenever you need it.
Your eyelids grow heavy and you drift into a state of pure relaxation.
Your mind is calm,
Your body at ease.
Any anxieties that once plagued you seem distant and insignificant.
You are safe.
You're comfortable.
You are ready for a deep,
Deep,
Restful sleep.
And in this tranquil state,
Know that you have the power to control your thoughts,
Your emotions.
If worries arise,
Imagine yourself returning to this cabin.
To this feeling of peace and tranquility.
And each and every time you return to this place,
It becomes easier and easier to find this serenity until it becomes an automatic response to stress.
You are in control of your sleep,
Your relaxation,
Your well-being.
From this moment forward,
Sleep comes easily to you.
It's your friend,
Your ally.
When you close your eyes at night,
You drift effortlessly into a deep,
Deep slumber.
Waking refreshed and energized each morning.
And as you continue to relax,
Just envision a soft glowing light filling the cabin.
This light is your inner strength,
Your resilience.
It is a reminder that you have the ability to overcome any challenge,
To find peace in any situation.
Carry this light with you.
As you leave the cabin,
Returning to your body,
Resting comfortably in your own comfortable,
Sleeping peacefully,
Sleeping deeply in this deep,
Deep relaxation,
This deep,
Deep sleep,
Dreaming peacefully.
You find yourself now in front of a set of steps leading down.
These steps will lead you to the knowledge of restful and rejuvenating sleep.
In a moment,
I'm going to begin counting down from 10 to 1.
With each number that I count down,
You will begin walking down those steps.
With each step down that you take,
You will sink deeper and deeper into sleep.
10.
Beginning your journey of insight into a perfect night's sleep.
9.
8.
So relaxed with each and every step.
7.
6.
Find your body and soul.
As you step off the last step,
You step onto a beautiful,
White,
Sandy beach.
8.
Feel its soft warmth beneath your feet.
Feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach,
Aware of the sensations in your feet as they glide across the warm sand.
9.
As you look to the horizon,
All you see for miles is the sand in front of you.
And as you listen,
You can hear the sounds of the ocean just off to your right.
You begin walking towards the sound of the gentle waves lapping on the shore.
10.
As you walk towards the water's edge,
You feel the warm sun on your face.
The gentle breeze caresses your body.
The scent of salt air invoking a sense of calm as it promotes a deeper and deeper level of relaxation,
Of sleep.
11.
As you move closer to the ocean now,
You become aware that the sand beneath your feet is firmer,
Saturated with sea water.
12.
As you move closer to the shore,
And now as you arrive at the shore where the sand meets the water,
You see gentle waves rolling in,
Ebbing and flowing,
Ebbing and flowing.
And as the waves come and go,
You observe shells,
Bits of sand,
Sea glass and pebbles,
All washed in by the waves.
13.
You see your own footprints in the wet sand.
As you walk slowly along the shoreline,
You feel the sand beneath your feet.
The warm waves tickling your feet as they wash up and over them before flowing back into the ocean.
As you look down,
You see a piece of driftwood that is the perfect size for writing in the sand with.
You feel compelled to pick it up,
And you begin writing your name in the wet sand,
And writing out each letter slowly,
Starting with a capital letter.
Perhaps you continue writing in capital letters,
Or perhaps you switch now to lowercase.
Only you will notice now the sound that it makes as you write your name in the sand with that piece of driftwood,
And feel the rich texture of the wood in your hand.
And now step back and look at your name.
It's a beautiful name.
Your name.
You notice a little wave moving in,
And the wave catches part of your name and washes it away as it goes back into the ocean.
You watch with a sense of curiosity and wonder as another wave comes in and washes away even more.
And now another wave comes in and washes it all the way,
And each wave followed by another,
And another,
Until all that is left are the ripples in the sand where your name once was.
And now continue walking along your sandy beach,
Seeing all that you can see,
Hearing all that you can hear,
Smelling all that you can smell,
Feeling all that you can feel.
And as you look around at your beautiful surroundings,
What sounds do you hear?
Perhaps you can hear seabirds flying overhead,
Or the wind gently blowing the leaves of nearby palm trees.
I wonder if you can hear the waves as they continue ebbing and flowing.
And can you feel the warmth of the sun on your skin?
Does the sand feel beneath your feet now as it shifts beneath your footfall?
Perhaps you can even smell the scent of the ocean,
The almost imperceptible scent of sunshine.
And now after walking for some time now,
You find yourself becoming sleepy.
Looking around you,
You find the perfect spot in which to lie down and to take a gentle rest.
And go ahead now and just lie down.
Before you close your eyes to rest,
You look out into the ocean.
Watch the horizon,
But how the ocean meets the sky.
The sky is a special shade of blue,
So clear.
And in the sky is a dazzling sun,
So bright that you just want to close your eyes and feel the warmth of the sun on your body.
Closing your eyes now,
You are surprised to learn that you can direct the sun over and around your body.
And as you realize this,
You begin to direct the light from the sun over your face.
You can feel the warmth of the light from the sun on your face,
Just relaxing all those muscles around the eyes,
The nose,
The cheeks,
And the mouth.
And as you do this,
You find that all the muscles in and around your face begin to soften as they relax.
And you,
You move the light from the sun into your throat,
Feeling the warmth of the light from the sun in your throat,
Relaxing all of those muscles,
Letting go.
The sunlight moves into and across the shoulders as they feel loose and limp and comfortable.
You feel so relaxed,
So comfortable,
And at peace with the world.
You direct the light from the sun down the right arm,
From the shoulder all the way down to the tips of the fingers.
The right arm begins to relax and let go.
The warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm.
You move the sun over to the left arm,
Guide the light from the sun down to the tips of your fingers,
And as you do this,
You feel the left arm relaxing,
Becoming heavy and comfortable and relaxed.
Now move the light across and into the chest area,
Relax the chest and all the muscles there,
All of the internal organs relaxing,
Working at their absolute best,
When able to relax,
Promoting healing within the body,
Within the mind,
And down to the hips and the thighs,
And down into the right leg.
Now move the light from the sun down the right leg.
The right leg relaxes completely and just lets go.
Move the light into the left leg now and move it up and down the left leg from the top of the hips to the tips of the toes.
As the left leg relaxes,
Releasing any tension,
As it just lets go,
Totally,
Completely relaxed,
From the very top of your head all the way down,
Down,
Down to the tips of your toes.
As your body relaxes,
So too does your mind.
As your mind relaxes,
Just notice the sun going down,
Going.
The sky is ablaze with an abundance of colors,
Crimson and bright purple and blue and yellow streaks.
Your mind relaxes and lets go,
Releases all the stresses of the day,
Just letting go.
And the sun goes further and further down,
Down,
Down,
Until in its place is a black velvet sky.
And twinkling up there in the sky is a single twinkling.
Keep your mind focused completely on that star.
Nothing else matters except this beautiful,
Single,
Solitary,
Sparkling star in the sky.
And it's a beautiful night apart from the star.
It's very dark,
But you feel so safe and at peace with the universe.
Imagine yourself now moving towards that star in the sky.
Your body is weightless as it lifts up the star.
You are getting quite close to that star now.
It just gets bigger and bigger,
Brighter.
You are that star in the night sky.
Star twinkling away.
That silver,
Solitary star in the night.
Simply allow yourself to be focusing for a moment on your breath as it moves into the body,
Expanding the chest and abdomen.
And as it moves back out of the body again,
Emptying your lungs fully.
Just allow your breathing to settle into a gentle rhythm.
As you bring your attention to the thumb on your right hand,
Your right pointer finger,
Right middle finger,
Ring finger,
Pinky finger.
Draw your attention to the palm of your right hand,
The back of the hand,
Your right wrist,
Right forearm,
Elbow,
Upper arm,
Right shoulder,
Right ribs,
Waist,
Down to your hip,
Focusing your attention to your right thigh,
Your right knee,
Right shin,
Right ankle,
And your heel,
The sole of the right foot.
Bringing your focus to the top of the right foot,
The big toe of your right foot,
Second toe,
Third toe,
Fourth toe.
Now to the little toe on your right foot.
Bring your attention up now to the thumb of your left hand.
Left pointer finger.
Left middle finger.
Ring finger.
Pinky finger.
Draw your attention to the palm of your left hand.
To the back of the hand,
Left wrist,
Left forearm,
Elbow,
Upper arm,
Right forearm,
Left shoulder,
Left ribs,
Waist,
Down to your left hip.
Following your focus to your left thigh,
Left knee,
Left shin,
Ankle,
And heel.
The sole of the left foot.
Bringing your focus to the top of your left foot,
The big toe of your left foot,
Second toe,
Third toe,
Fourth toe.
Now bringing your focus to the little toe on your left foot.
Allow your attention to expand and bring into focus all ten toes.
The tops of both feet,
Both ankles,
The front of the legs.
Following the flow of your attention up to the front of your pelvis,
Your abdomen,
Your stomach,
Your chest.
Allow that focus now to travel down the front of both of your arms,
Both wrists,
The palm of both hands,
And into all your fingers on both hands.
Now allow your focus to move back down once again to your toes.
Taking in those ten toes,
Focusing on the soles of both feet,
The heels,
The back of your ankles.
Just be aware of your calf muscles,
The back of your knees and thighs.
Bringing into focus the glutes.
Feeling the muscles in your lower back,
The back of your waist and the middle back.
Up into the upper back and into the shoulders.
Drawing your attention up the back of the neck.
Feeling the muscles in the back of the head.
Moving your attention up over the crown of your head,
Into the forehead.
Soothing and relaxing the muscles as your awareness moves down over your eyes.
Your cheeks,
Your ears.
Being aware of your nose and the breath flowing in and out of the nostrils.
Feeling the air cool on the upper lip.
As you breathe in,
Feeling the air warm against the upper lip.
As you breathe out.
Allow the corners of your mouth to lift into a smile.
As your awareness flows down your jaw.
Your throat.
The front of your chest.
Now allow your focus to come to rest at your heart.
Feel your heart fill with a sense of love,
Of peace,
Of joy.
Allow that feeling to expand within your chest.
Down your arms.
Your torso.
Up into your neck and head.
Legs and all the way to the tip of your toes.
Feeling every part of your body,
Your mind,
Your soul fill with peace,
With love and joy.
Watching as the peace,
Love and joy expand outside of your body Sending peace,
Love and joy out into the room around you.
Sending it out in ever increasing waves.
Out into the world where it may touch every living being.
To anywhere you would like.
You don't even have to pay any attention to what I'm saying.
Not if you don't want to.
To dream about whatever you please.
You may occasionally hear something that I say and then drift off again.
That's okay.
Because you don't have to listen to me to benefit from this experience.
Your powerful unconscious mind will do the listening.
It will hear every word that I say.
And your unconscious mind is now open.
It's open and ready to receive new suggestions,
New ideas,
New concepts,
New ways of looking at things.
These suggestions will have an immediate and lasting effect on your life.
Retaining all that is beneficial for you while releasing and letting go of what does not resonate more than I appear to be.
All the world's strength and power rests within me.
Every day in every way I am better and better.
I rest in the knowledge that today I did the best that I was able.
It was enough.
My bed is my sanctuary.
I am safe within its folds.
I am grateful for my mattress,
My pillow,
My sheets and covers.
They keep me warm and cozy as I sleep deeply and peacefully each and every night.
My body and my mind surrender into sleep.
I am grateful for my body.
It carries me through my days.
My body is relaxed and ready for healing and rejuvenating sleep.
Today I did my best.
I am ready to be recharged.
I look forward to tomorrow and all the new opportunities it brings.
My dreams are a place for positivity and hope.
I believe in myself.
Sleep is a natural state for me.
I always enjoy a full and restful night of sleep,
Awakening at the time that is right for me,
Waking up recharged in body,
Mind and soul.
Optimistic thoughts fill my dreams.
I am in a safe space to sleep.
I release and let go of any worries or concerns from my day.
My eyes are heavy and tired.
My body and I deserve a good night of healing,
Restorative sleep.
I am thankful for this day,
Grateful for this bed.
I look forward to awakening tomorrow energized and well rested.
Stress and worries have no place in my sanctuary.
I let go and I am at peace.
I am deserving of a good night of sleep.
I love and accept my body.
I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night.
I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible.
I feel myself more at peace with every breath that I take.
I deserve wonderful dreams.
Tomorrow I receive the things I dream about tonight.
I have done enough today.
I am at peace with myself.
I am at peace with others.
I am at peace with the universe.
Wonderful things always follow a good night of sleep.
I choose sleep,
Rest,
Peace and relaxation as I release and let go of any stress,
Worry,
Cares or concerns.
I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was.
Tomorrow I am beautiful inside and out.
I am deserving of this restful and renewing night's sleep.
I am worthy of resting,
Relaxing and dreaming and my good dreams will become a reality.
I choose to release and let go of worry,
Of stress,
Of negative thoughts and patterns that no longer serve me.
I am in a natural state of wellness and rejuvenation.
My body deserves the rest and healing that takes place as I sleep deeply each night.
I am healthy and I am grateful for my health.
I think with a good night of rest,
Which promotes healing on all levels.
I clear my mind,
Letting go of the day,
Resting fully and completely as I sleep deeply and peacefully.
I feel safe in my sanctuary.
It is safe to surrender into sleep now.
Sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind.
I heal through my sleep.
A calming and gentle night with these deep and calming thoughts in my body of any anxiety and stress as I breathe deeply and calmly.
Today is gone.
I am going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
I enjoy a good night of undisturbed sleep.
My good night of rest has the power to overcome any fears,
Any anxiety,
Any doubts.
I will now confidently rest.
Any mistakes of the day are left behind.
Tomorrow is a new day in which to put things right.
I did the best that I could today.
I am proud of all that I accomplished.
I deserve a good night of rest.
I am worthy of a wonderful tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am excited for tomorrow.
Believe in me.
All the world's strength and power rests within me.
Every day in every way,
I rest in the knowledge that today I did the best that I was able.
It was enough.
My bed is my sanctuary.
I am safe within its folds.
I am grateful for my mattress,
My pillow,
My sheets and covers.
They keep me warm and cozy as I sleep deeply and peacefully each and every night.
My body and my mind surrender into sleep.
I am grateful for my body.
It carries me through my days.
My body is relaxed and ready for healing and rejuvenating sleep.
Today I did my best.
I am ready to be recharged.
I look forward to tomorrow and all the new opportunities it brings.
My dreams are a place for positivity and hope.
I believe in myself.
Sleep is a natural state for me.
I always enjoy a full and restful night of sleep,
Awakening at the time that is right for me.
Waking up recharged in body,
Mind and soul.
My optimistic thoughts fill my dreams.
I am in a safe space to sleep.
I release and let go of any worries or concerns from my day.
My body and I deserve a good night of healing and restorative sleep.
I am thankful for this day.
Grateful for this bed.
I look forward to awakening tomorrow energized and well rested.
Stress and worries have no place in my sanctuary.
I let go and am at peace.
I am deserving of a good night of sleep.
I love and accept my body.
I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night.
I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible.
I feel myself more at peace with every breath that I take.
I deserve wonderful dreams.
Tomorrow I receive the things I dream about.
Tonight I have done enough today.
I am at peace with myself.
I am at peace with others.
I am at peace with the universe.
Wonderful things always follow a good night of sleep.
I choose sleep,
Rest,
Peace and relaxation as I release and let go of any stress,
Worry,
Cares or concerns.
I am proud of myself for all that I accomplished today,
No matter how big or small the accomplishment was.
Tomorrow I am beautiful inside and out.
I am deserving of this restful and renewing night's sleep.
I am worthy of resting,
Relaxing and dreaming and my good dreams will become a reality.
I choose to release and let go of worry,
Of stress,
Of negative thoughts and patterns that no longer serve me.
I am in a natural state of wellness and rejuvenation.
My body deserves the rest and healing that takes place as I sleep deeply each night.
I am healthy and I am grateful for my health.
I thank my body with a good night of rest,
Which promotes healing on all levels.
I clear my mind,
Letting go of the day,
Resting fully and completely as I sleep deeply and peacefully.
I feel safe in my sanctuary.
It is safe to surrender into sleep now.
Sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind,
My body,
Loving dreams.
I heal through my sleep.
A calming and gentle night with these deep and calming thoughts.
I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly.
Today is gone.
I am going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
I enjoy a good night of undisturbed sleep.
My good night of rest has the power to overcome any fears,
Any anxiety,
Any doubts.
I will now confidently rest.
I am confident in my dreams.
Any mistakes of the day are left behind.
Tomorrow is a new day in which to put things right.
I did the best that I could today.
I am proud of all that I accomplished.
I deserve a good night of rest.
I am worthy of a wonderful tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am learning.
I am growing.
I am excited for tomorrow.
Believe in me.
As you continue to relax and to sleep deeply,
Imagine yourself having the most wonderful dream.
And in this dream,
You now find yourself floating up and out of yourself.
As you float above your body,
You turn and see yourself resting so deeply on the bed below.
And in your dream,
You are once again one with floating on that soft and gentle cloud.
This cloud is your sanctuary.
It's your safe space.
This is where all worries melt away and peace embraces you.
Each breath that you take is like a soft breeze carrying away any lingering anxieties,
Leaving only tranquility behind.
Notice now the gentle rhythm of your breath.
It's steadying and calming,
Just like the ebb and flow of the ocean.
Feel your body sinking deeper and deeper into that cloud with each and every exhalation.
It's as if the cloud itself is absorbing any cares,
Any concerns,
Just transforming them into purest,
Deepest relaxation.
With each breath,
You are not just relaxing your body.
You are training your mind to find this tranquility whenever and wherever you desire it.
This peaceful feeling is becoming your natural state,
Ready to be accessed at bedtime or anytime you may feel anxious.
The cloud raises you higher and higher,
Allowing you to go deeper and deeper into your mind.
When you find yourself now at the start of a path that leads to a small and cozy cabin in the woods,
This cabin is your personal haven,
Your refuge from the world,
A deep sense of inner calm fills your body,
Allowing you to feel more calm and relaxed than you have felt in a very,
Very long time.
And inside the cabin,
A warm fire crackles in the hearth,
Casting a soft glow over the room as a plush armchair beckoning you.
As you sink into it,
You feel the warmth of the fire melting away any remaining tension in your body.
You're enveloped in a feeling of safety and security,
Knowing this space is yours to retreat to whenever you need it.
Your eyelids grow heavy and you drift into a state of pure relaxation.
Your mind is calm,
Your body at ease.
Any anxieties that once plagued you seem distant and insignificant.
You are safe.
You're comfortable.
You are ready for a deep,
Deep,
Restful sleep.
And in this tranquil state,
Know that you have the power to control your thoughts,
Your emotions.
If worries arise,
Imagine yourself returning to this cabin,
To this feeling of peace and tranquility.
And each and every time you return to this place,
It becomes easier and easier to find this serenity until it becomes an automatic response to stress.
You are in control of your sleep,
Your relaxation,
Your well-being.
From this moment forward,
Sleep comes easily to you.
It's your friend.
You're out.
When you close your eyes at night,
You drift effortlessly into a deep,
Deep slumber.
Waking refreshed and energized each morning.
And as you continue to relax,
Just envision a soft,
Glowing light filling the cabin.
This light is your inner strength,
Your resilience.
It is a reminder that you have the ability to overcome any challenge,
Find peace in any situation.
Carry this light with you as you leave the cabin,
Returning to your body,
Resting comfortably in your own comfortable home,
Sleeping peacefully.
In this deep,
Deep relaxation,
This deep,
Deep sleep,
Dreaming peacefully,
You find yourself now in front of a set of steps leading down.
These steps will lead you to the knowledge of restful and rejuvenating sleep.
In a moment,
I'm going to begin counting down from 10 to 1.
With each number that I count down,
You will begin walking down those steps.
With each step down that you take,
You will sink deeper and deeper into sleep.
Beginning your journey of insight into a perfect night's sleep.
Nine.
Eight.
So relaxed with each and every step.
Seven.
Deeper and deeper asleep.
Four.
More and more relaxed in mind,
Body,
And soul.
As you step off the last step,
You step onto a beautiful,
White,
Sandy beach.
Feel its soft warmth beneath your feet.
Feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach,
Aware of the sensations in your feet as they glide across the warm sand.
As you look to the horizon,
All you see for miles is the sand in front of you.
As you listen,
You can hear the sounds of the ocean just off to your right.
You begin walking towards the sound of the gentle waves lapping on the shore.
As you walk towards the water's edge,
You feel the warm sun on your face.
A gentle breeze caresses your body.
The scent of salt air evoking a sense of calm as it promotes a deeper and deeper level.
As you move closer to the ocean now,
You become aware that the sand beneath your feet is firmer,
Saturated with sea water as you move closer to the shore.
And now,
As you arrive at the shore where the sand meets the water,
You see gentle waves rolling in,
Ebbing and flowing,
Ebbing.
As the waves come and go,
You observe shells,
Bits of seaweed,
Sea glass and pebbles.
You see your own footprints in the wet sand.
As you walk slowly along the shoreline,
Feeling the sand beneath your feet,
The warm waves tickling your feet as they wash up and over them before flowing back out into the water.
As you look down,
You see a piece of driftwood that is the perfect size for writing in the sand with.
You feel compelled to pick it up.
You begin writing your name in the wet sand.
Slowly,
Carefully.
Perhaps you continue writing in capital letters or perhaps you switch now to lowercase.
Only you know.
Notice now the sound that it makes as you write your name in the sand with that piece of driftwood.
Feel the rich texture of the wood in your hand.
Now step back and look at your name.
It's a beautiful name.
Your name.
The name that has carried you through your whole life.
You notice a little wave moving in.
The wave catches part of your name and washes it away as it goes back into the ocean.
Watch with a sense of curiosity of wonder as another wave comes in and washes away even more.
And now another wave comes in and washes it all away.
Each wave followed by another and another until all that is left are the ripples in the sand where your name once was.
And now continue walking along your sandy beach and seeing all that you can see,
Hearing all that you can hear,
Smelling all that you can smell,
Feeling all that you can feel.
And as you look around at your beautiful surroundings,
What sounds do you hear?
Perhaps you can hear seabirds flying overhead or the wind gently blowing the leaves of nearby palm trees.
I wonder if you can hear the waves as they continue ebbing and flowing,
Ebbing and flowing.
Can you feel the warmth of the sun on your skin?
How does the sand feel beneath your feet now?
Is it warm?
Is it soft as it shifts beneath your footfall?
Perhaps you can even smell the scent of the ocean,
The almost imperceptible scent of sunshine.
Now after walking for some time now,
You find yourself becoming sleepy.
Looking around you,
You find the perfect spot in which to lie down.
Before you close your eyes to rest,
You look out into the ocean.
Watch the horizon and how the ocean meets the sky.
The sky is a special shade of blue.
And in the sky is a dazzling sun so bright.
Close your eyes and feel the warmth of the sun on your body.
Closing your eyes now,
You are surprised to learn that you can direct the sun over and around your body.
As you realize this,
You begin to direct the light from the sun over your face.
You can feel the warmth of the light from the sun on your face.
Just relaxing all those muscles around the eyes,
The nose,
The cheeks,
The mouth.
As you do this,
You find that all the muscles in and around your face begin to soften as they relax and heal.
You move the light from the sun into your throat,
Feeling the warmth of the light from the sun in your throat,
Relaxing all of those muscles,
Letting go.
The sunlight moves into and across the shoulders,
Melting away any tension as they feel loose and limp and comfortable.
You feel so relaxed,
So comfortable,
And at peace with the world.
You direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers.
The right arm begins to relax,
To let go,
To relax and let go.
It's a beautiful feeling to be here right now.
The warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm.
You move the sun over to the left arm,
Guide the light from the sun down,
All the way from the shoulder down,
Down to the tips of your fingers.
You feel the left arm relaxing,
Becoming heavy.
Now move the light across and into the chest area.
Relax the chest and all the muscles there,
All of the internal organs relaxing,
Working at their absolute best when able to relax,
Promoting healing within the body.
Relax the stomach and down to the hips and the thighs.
Relax the right leg.
Now move the light from the sun down the right leg.
The right leg relaxes completely and just lets go.
Move the light into the left leg now and move it up and down as the left leg relaxes,
Releasing any tension as it just lets go.
Your whole body is now totally from the very top of your head all the way down,
Down,
Down to the tips of your toes.
As your body relaxes,
So too does your mind.
As your mind relaxes,
Just notice the sun going down.
The sky is ablaze with an abundance of colors,
Crimson and bright purple and blue and yellow streaks.
Mind relaxes and lets go,
Releases all the stresses of the day.
The sun goes further and further down,
Down,
Down,
Down over the horizon until in its place is a black velvet sky.
A twinkling up there in the sky is a single twinkling.
Keep your mind focused completely on that star.
Nothing else matters except this beautiful single solitary sparkling star in the sky.
It's a beautiful night but you feel so safe,
So comfortable,
So relaxed and at peace with the universe.
Imagine yourself now moving towards that star in the sky.
Your body is weightless as it lifts up to the star.
As the star grows bigger and bigger,
You realize that you are getting quite close to that star now.
The star in the night sky.
That beautiful star twinkling away.
That silver solitary star is you.
Simply allow yourself to be.
Focusing for a moment on your breath as it moves into the body expanding the chest and abdomen and as it moves back out of the body again emptying your lungs fully just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand your right pointer finger right middle finger ring finger pinky finger draw your attention to the palm of your right hand the back of the hand your right wrist right forearm right forearm elbow right shoulder right ribs waist down to your hip focusing your attention to your right thigh your right knee right shin right ankle and your heel the sole of the right foot bringing your focus to the top of the right foot the big toe of your right foot second toe third toe fourth toe now to the little toe on your right foot bring your attention up now to the thumb of your left hand left pointer finger left middle finger ring finger pinky finger draw your attention to the palm of your left hand to the back of the hand left wrist left forearm elbow left shoulder left ribs waist down to your left hip following your focus to your left thigh left knee left shin ankle and heel sole of the left foot bringing your focus to the top of your left foot the big toe of your left foot second toe third toe fourth toe now bringing your focus to the little toe on your left foot allow your attention to expand and bring into focus all ten toes the tops of both feet both ankles the front of the legs following the flow of your attention up to the front of your pelvis your abdomen your stomach your chest allow that focus now to travel down the front of both of your arms both wrists the palm of both hands and into all your fingers on both hands now allow your focus to move back down once again to your toes taking in those ten toes focusing on the soles of both feet the heels back of your ankles just be aware of your calf muscles on the back of your knees and thighs bringing into focus the glutes feeling the muscles in your lower back the back of your waist and the middle back up into the upper back and into the shoulders drawing your attention up the back of the neck feeling the muscles in the back of the head moving your attention up over the crown of your head into the forehead soothing and relaxing the muscles as your awareness moves down over your eyes your cheeks your ears being aware of your nose and the breath flowing in and out of the nostrils feeling the air cool in the upper lip as you breathe in feeling the air warm against the upper lip as you breathe out feeling your mouth your lips and allow the corners of your mouth to lift into a smile as your awareness flows down your jaw your throat the front of your chest now allow your focus to come to rest at your heart feel your heart fill with a sense of love of peace of joy allow that feeling to expand within your chest down your arms your torso up into your neck and head legs and all the way to the tip of your toes feeling every part of your body your mind your soul filled with peace with love and joy watching as the peace love and joy expand outside of your body sending peace love and joy out into the room around you sending it out to ever increasing waves out into the world where it may touch every living being you don't even have to pay any attention to what I'm saying not if you don't want to to dream about whatever you please you may occasionally hear something that I say and then drift off again that's okay because you don't have to listen to me to benefit from this experience your powerful unconscious mind will do the listening it will hear every word that I say your unconscious mind is now open it's open and ready to receive new suggestions new ideas new concepts new ways of looking at things these suggestions will have an immediate and a lasting effect on your life retaining all that is beneficial for you while releasing and letting go of what does not resonate more than I appear to be all the world's strength and power rests within me every day in every way I am better and better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul coming optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and I'm at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow will be even better I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I am with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender and to sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind I heal through my sleep calming and gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am calm any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I'm going I'm excited for tomorrow believe in me world strength and power rests within me every day in every way I am better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and I'm at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry or stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind my body loving dreams I heal through my sleep I welcome a peaceful calming and gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly the day is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I am learning I'm excited for tomorrow as you continue to relax and to sleep deeply imagine yourself having the most wonderful dream and in this dream you now find yourself floating up and out of yourself as you float above your body you turn and see yourself resting so deeply on the bed and in your dream you are once again one with out floating on that soft and gentle cloud this cloud is your sanctuary it's your safe space this is where all worries melt away and peace embraces you each breath that you take is like a soft breeze carrying away any lingering anxieties leaving only tranquility behind notice now the gentle rhythm of your breath it's steadying and calming just like the ebb and flow of the ocean feel your body sinking deeper and deeper into that cloud with each and every exhalation it's as if the cloud itself is absorbing any cares,
Any concerns just transforming them into purest,
Deepest relaxation with each breath you are not just relaxing your body you are training your mind to find this tranquility whenever and wherever you desire it this peaceful feeling is becoming your natural state ready to be accessed at bedtime or anytime you may feel anxious cloud raises you higher and higher allowing you to go deeper and deeper into your mind when you find yourself now at the start of a path that leads to a small and cozy cabin in the woods this cabin is your personal haven your refuge from the world a deep sense of inner calm fills your body allowing you to feel more calm more relaxed than you have felt in a very very long time and inside the cabin a warm fire crackles in the hearth casting a soft glow over the room as a plush armchair beckoning you as you sink into it you feel the warmth of the fire melting away any remaining tension in your body you're enveloped in a feeling of safety and security knowing this space is yours to retreat to whenever you need it your eyelids grow heavy and you drift into a state of pure relaxation your mind is calm your body at ease any anxieties that once plagued you seem distant and insignificant you are safe you're comfortable you are ready for a deep deep restful sleep and in this tranquil state know that you have the power to control your thoughts your emotions if worries arise imagine yourself returning to this cabin this feeling of peace and tranquility and each and every time you return to this place it becomes easier and easier to find this serenity until it becomes an automatic response to stress in control of your sleep your relaxation your well being from this moment forward sleep comes easily to you it's your friend your ally when you close your eyes at night you drift effortlessly into a deep deep slumber waking refreshed and energized each morning and as you continue to relax just envision a soft glowing light filling the cabin this light is your inner strength your resilience it is a reminder that you have the ability to overcome any challenge to find peace in any situation carry this light with you as you leave the cabin returning to your body resting comfortably as you drift drift sleeping peacefully sleeping deeply sleeping easily in this deep deep relaxation this deep deep sleep dreaming peacefully you find yourself now in front of a set of steps leading down these steps will lead you to the knowledge of restful and rejuvenating sleep in a moment I'm going to begin counting down from 10 to 1 with each number that I count down you will begin walking down those steps with each step down that you take you will sink deeper and deeper into sleep and beginning your journey of insight into a perfect night's sleep 9 8 so relaxed with each and every step 6 5 more deeper and deeper sleep 4 body and soul as you step off the last step you step onto a beautiful white sandy beach feel its soft warmth beneath your feet feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach aware of the sensations in your feet as they glide across the warm sand as you look to the horizon all you see for miles is the sand in front of you and as you listen you can hear the sounds of the ocean just off to your right you begin walking towards the sound of the gentle waves lapping on the shore as you walk towards the water's edge you feel the warm sun on your face a gentle breeze caresses your body the scent of song air invoking a sense of calm as it promotes a deeper and deeper level of relaxation of sleep as you move closer to the ocean now you become aware that the sand beneath your feet is firmer saturated with sea water as you move closer to the shore and now as you arrive at the shore where the sand meets the water you see gentle waves rolling in ebbing and as the waves come and go you observe shells bits of seaweed sea glass and pebbles all washed in by the waves you see your own footprints in the wet sand as you walk slowly along the shoreline feeling the sand beneath your feet the warm waves tickling your feet as they wash up and over them before flowing back out into the ocean as you look down you see a piece of driftwood that is the perfect size for writing in the sand with you feel compelled to pick it up and you begin writing your name in the wet sand writing out each letter slowly perhaps you continue writing in capital letters or perhaps you switch now to lowercase only you know and notice now the sound that it makes as you write your name in the sand with that piece of driftwood feel the rich texture of the wood in your hand and now step back and look at your name it's the name that has carried you through your whole life you notice a little wave moving in and the wave catches part of your name and washes it away as it goes back into the ocean and watch with a sense of curiosity of wonder as another wave comes in and washes away even more and now another wave comes in and washes it all away each wave followed by another and another until all that is left are the ripples in the sand where your name once was and now continue walking along your sandy beach seeing all that you can see hearing all that you can hear smelling all that you can smell feeling all that you can feel and as you look around at your beautiful surroundings what sounds do you hear?
Perhaps you can hear seabirds flying overhead or the wind gently blowing the leaves of nearby palm trees I wonder if you can hear the waves as they continue ebbing and flowing can you feel the warmth of the sun on your skin?
How does the sand feel beneath your feet now?
Is it warm?
Is it soft?
As it shifts beneath your footfall perhaps you can even smell the scent of the ocean the almost imperceptible scent of sunshine now after walking for some time now you find yourself becoming sleepy looking around you you find the perfect spot in which to lie down go ahead now just lie down before you close your eyes to rest you look out into the ocean watch the horizon of how the ocean meets the sky the sky is a special shade of blue and in the sky is a dazzling sun so bright that you just want to close your eyes and feel the warmth of the sun on your body closing your eyes now you are surprised to learn that you can direct the sun over and around your body and as you realize this you begin to direct the light from the sun over your face you can feel the warmth of the light from the sun on your face just relaxing all those muscles around the eyes the nose the cheeks the mouth and as you do this you find that all the muscles in and around your face begin to soften as they relax and you let go you move the light from the sun into your throat feeling the warmth of the light from the sun in your throat relaxing all of those muscles letting go the sunlight moves into and across the shoulders melting away any tension as they feel loose and limp and comfortable you feel so relaxed so comfortable and at peace with the world you direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers and the right arm begins to relax and let go to relax and let go it's a beautiful feeling to be here right now the warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm you move the sun over to the left arm guide the light from the sun down to the tips of your fingers you feel the left arm relaxing becoming heavy and comfortable now move the light across and into the chest area relax the chest all the muscles there all of the internal organs relaxing working at their absolute best when able to relax promoting healing within the body and now the stomach relax the stomach down to the hips and the thighs now move the light from the sun down the right leg from the top of the hips to the tips of the toes the left leg relaxes completely and just lets go relaxes releasing any tension as it just lets go totally completely relaxed and as your body relaxes so too does your mind as your mind relaxes just notice the sun going down the sky is ablaze with an abundance of colors of crimson and bright purple your mind relaxes and lets go releases all the stresses of the day and the sun goes further and further down until in its place is a black velvet sky and twinkling up there in the sky is a single twinkling star keep your mind focused completely on that star nothing else matters except this beautiful single solitary sparkling twinkling star in the sky and it's a beautiful night apart from the star but you feel so safe so comfortable so relaxed and at peace with the universe imagine yourself now moving towards that star in the sky moving up and up your body is weightless as it lifts up to the star and as the star grows bigger and bigger you realize that you are getting quite close to that star now it just gets bigger and bigger brighter star in the night sky star twinkling away that silver solitary star and then become the star the star is you simply allow yourself to be focusing for a moment on your breath as it moves into the body expanding the chest and abdomen and as it moves back out of the body again emptying your lungs fully just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand your right pointer finger right middle finger ring finger pinky finger draw your attention to the palm of your right hand the back of the hand your right wrist right forearm elbow upper arm right shoulder right ribs waist down to your hip focusing your attention to your right thigh your right knee right shin right ankle and your heel the sole of the right foot bringing your focus to the top of the right foot the big toe of your right foot second toe third toe fourth toe now to the little toe on your right foot bring your attention up now to the thumb of your left hand left pointer finger left middle finger ring finger pinky finger draw your attention to the palm of your left hand to the back of the hand left wrist left forearm elbow upper arm left shoulder left ribs waist down to your left hip following your focus to your left thigh left knee left shin ankle and heel sole of the left foot bringing your focus to the top of your left foot the big toe of your left foot second toe third toe fourth toe now bringing your focus to the little toe of your left foot allow your attention to expand and bring into focus all ten toes the tops of both feet both ankles the front of the legs following the flow of your attention up to the front of your pelvis your abdomen your stomach your chest allow that focus now to travel down the front of both of your arms both wrists the palm of both hands and into all your fingers on both hands now allow your focus to move back down once again to your toes taking in those ten toes focusing on the soles of both feet the heels back of your ankles just be aware of your calf muscles the back of your knees and thighs bringing into focus the glutes feeling the muscles in your lower back the back of your waist and the middle back up into the upper back and into the shoulders drawing your attention up the back of the neck feeling the muscles in the back of the head moving your attention up over the crown of your head into the forehead and out soothing and relaxing the muscles as your awareness moves down over your eyes your cheeks your ears being aware of your nose the breath flowing in and out of the nostrils feeling the air cool on the upper lip as you breathe in feeling the air warm against the upper lip as you breathe out your lips and allow the corners of your mouth to lift into a smile as your awareness flows down your jaw your throat the front of your chest now allow your focus to come to rest at your heart feel your heart fill with a sense of love of peace of joy allow that feeling to expand within your chest down your arms your torso up into your neck and head legs and all the way to the tip of your toes feeling every part of your body your mind your soul filled with peace with love and joy watching as the peace love and joy expand outside of your body sending peace love and joy out into the room around you sending it out in ever increasing waves out into the world where it may touch every living being and you are free to allow your mind to wander to anywhere you would like you don't even have to pay any attention to what I'm saying not if you don't want to you are free to dream about whatever you please you may occasionally hear something that I say and then drift off again that's ok because you don't have to listen to me to benefit from this experience you are powerful your unconscious mind will do the listening it will hear every word that I say and your unconscious mind is now open it's open and ready to receive new suggestions new ideas new concepts new ways of looking at things these suggestions will have an immediate and a lasting effect on your life retaining all that is beneficial for you while releasing and letting go of what does not resonate all the world's strength and power rests within me every day in every way I am better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry of stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind I heal through my sleep I welcome a peaceful calming and gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest growing I'm excited for tomorrow believe in me all the world's strength and power rests within me every day in every way I am better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body,
Mind and soul my optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep,
Rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow will be even better I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry of stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind,
My body I heal through my sleep I welcome a peaceful calming and gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today and I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I'm excited for tomorrow believe in me as you continue to relax and to sleep deeply imagine yourself having the most wonderful dream and in this dream you now find yourself floating up and out of yourself as you float above your body you turn and see yourself resting so deeply on the bed below in your dream you are once again one without floating on that soft and gentle cloud this cloud is your sanctuary it's your safe space this is where all worries melt away and peace embraces you each breath that you take is like a soft breeze carrying away any lingering anxieties leaving only tranquility behind notice now the gentle rhythm of your breath it's steadying and calming just like the ebb and flow of the ocean each and every exhalation it's as if the cloud itself is absorbing any cares any concerns just transforming them into purest deepest relaxation with each breath you are not just relaxing your body you are training your mind to find this tranquility whenever and wherever you desire it this peaceful feeling is becoming your natural state ready to be accessed at bedtime or anytime you may feel anxious cloud raises you higher and higher allowing you to go deeper and deeper into your mind when you find yourself now at the start of a path that leads to a small cozy cabin in the woods this cabin is your personal haven your refuge from the world a deep sense of inner calm fills your body allowing you to be more relaxed than you have felt in a very very long and inside the cabin a warm fire crackles in the hearth casting a soft glow over the room as a plush armchair beckoning you as you sink into it you feel the warmth of the fire melting away any remaining tension in your body you're enveloped in a feeling of safety and security knowing this space is yours to retreat to whenever you need it your eyelids grow heavy and you drift into a state of pure relaxation your mind is calm your body at ease any anxieties that once plagued you seem distant insignificant you are safe you're comfortable you are ready for a deep restful sleep and in this tranquil state know that if worries arise imagine yourself returning to this cabin to this feeling of peace and tranquility and each and every time you return to this place it becomes easier and easier to find this serenity until it becomes an automatic response to stress you are in control of your sleep your relaxation your well-being from this moment forward sleep comes easily to you it's your friend your ally when you close your eyes at night you drift effortlessly into a deep deep slumber waking refreshed and energized each morning and as you continue to relax just envision a soft glowing light filling the cabin this light is your inner strength your resilience it is a reminder that you have the ability to overcome any challenge and find peace in any situation carry this light with you as you leave the cabin returning to your body resting comfortably sleeping peacefully sleeping deeply sleeping easily in this deep deep relaxation this deep deep sleep dreaming peacefully you find yourself now in front of a set of steps leading down these steps will lead you to the knowledge of restful and rejuvenating sleep in a moment I'm going to begin counting down from 10 to 1 with each number that I count down you will begin walking down those steps with each step down that you take you will sink deeper and deeper into sleep and beginning your journey of insight into night's sleep 9 8 so relaxed with each and every step 7 6 5 as you step off the last step you step onto a beautiful feel its soft warmth beneath your feet feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach aware of the sensations in your feet as they glide across the warm sand as you look to the horizon all you see from miles is the sand in front of you and as you listen you can hear the sounds of the ocean just off to your right you begin walking towards the sound of the gentle waves lapping on the shore as you walk towards the water's edge you feel a warm sun on your face a gentle breeze caresses your body the scent of salt air invoking a sense of calm as it promotes a deeper and deeper level of relaxation of sleep as you move closer to the ocean now you become aware that the sand beneath your feet is firmer saturated with sea water as you move closer to the shore and now as you arrive at the shore where the sand meets the water you see gentle waves rolling in ebbing and flowing ebbing and as the waves come and go you observe shells bits of seaweed sea glass and pebbles all washed in by the waves you see your own footprints in the wet sand as you walk slowly along the shoreline feeling the sand beneath your feet the warm waves tickling your feet as they wash up and over them before flowing back out into the ocean as you look down you see a piece of driftwood that is the perfect size for writing in the sand with you feel compelled to pick it up and you begin writing your name in the wet sand writing out each letter slowly carefully starting with a capital letter perhaps you continue writing in capital letters or perhaps you switch now to lowercase only you know notice now the sound that it makes as you write your name in the sand with that piece of driftwood feel the rich texture of the wood in your hand and now step back and look at your name it's a beautiful name your name the name that has carried you through your whole life you notice a little wave moving in and the wave catches part of your name and washes it away as it goes back into the ocean and watch with a sense of curiosity of wonder as another wave comes in and washes away even more and now another wave comes in and washes it all away each wave followed by another and until all that is left are the ripples in the sand where your name once was and now continue walking along your sandy beach seeing all that you can see hearing all that you can hear smelling all that you can smell feeling all that you can feel and as you look around at your beautiful surroundings what sounds do you hear?
Perhaps you can hear seabirds flying overhead or the wind gently blowing the leaves of nearby palm trees I wonder if you can hear the waves as they continue having and flowing have you feel the warmth of the sun on your skin how does the sand feel beneath your feet now?
And you can even smell the scent of the ocean the almost imperceptible scent of sunshine now after walking for some time now you find yourself becoming sleepy looking around you you find the perfect spot in which to lie down go ahead now and just lie down before you close your eyes to rest you look out into the ocean watch the horizon and how the ocean meets the sky the sky is a special shade of blue so clear on this warm day and in the sky is a dazzling sun so bright that you just want to close your eyes and feel the warmth of the sun on your body closing your eyes now you are surprised to learn that you can direct the sun over and around your body and as you realize this you begin to direct the light from the sun over your face you can feel the warmth of the light from the sun on your face just relaxing all those muscles around the eyes the nose cheeks,
The mouth and as you do this you find that all the muscles in and around your face begin to soften as they relax and you let go you move the light from the sun into your throat feeling the warmth of the light from the sun in your throat relaxing all of those muscles letting go the sunlight moves into and across the shoulders melting away any tension as they feel loose and limp and comfortable you feel so relaxed so comfortable and at peace with the world you direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers the right arm begins to relax and let go to relax and let go it's a beautiful feeling to be here right now the warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm you move the sun over to the left arm guide the light from the sun all the way from the shoulder down to the tips of your fingers you feel the left arm relaxing becoming heavy and comfortable and move the light across and into the chest area relax the chest and all the muscles there all of the internal organs relaxing working at their absolute best when able to relax promoting healing within the body the hips and the thighs down into the right leg relax the right leg up from the top of the hips to the tips of the toes left leg from the top of the hips to the tips of the toes as the left leg relaxes releasing any tension as it just lets go your whole body is now totally relaxed from the very top of your head all the way down to the tips of your toes and as your body relaxes so too does your mind as your mind relaxes just notice the sun going down goings go releases all the stresses of the day just letting go and the sun goes further and further down down until in its place is a black velvet sky and twinkling up there in the sky is a single twinkling star keep your mind focused completely on that star nothing else matters except this beautiful single solitary sparkling star in the sky but you feel so safe and at peace with the universe imagine yourself now moving towards that star in the sky moving up and up your body is weightless as it lifts up the star higher and as the star grows bigger and bigger you realize that you are getting quite close to that star now it just gets bigger and bigger,
Brighter and brighter dar twinkling away that silver solitary star in the sky the star is you and it's a beautiful beautiful simply allow yourself to be focusing for a moment on your breath as it moves into the body expanding the chest and abdomen and as it moves back out of the body again emptying your lungs fully just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand your right pointer finger right middle finger ring finger pinky finger draw your attention to the palm of your right hand the back of the hand your right wrist right forearm elbow upper arm right shoulder right ribs waist down to your hip focusing your attention to your right thigh your right knee right shin right ankle your right toe and your heel the sole of the right foot bringing your focus to the top of the right foot the big toe of your right foot second toe third toe fourth toe now to the little toe on your right foot bring your attention up now to the thumb of your left hand left pointer finger left middle finger ring finger pinky finger draw your attention to the palm of your left hand to the back of the hand left wrist left forearm elbow left shoulder left ribs wrist waist down to your left hip following your focus to your left thigh left knee left shin right shin ankle and heel sole of the left foot bringing your focus to the top of your left foot the big toe of your left foot second toe third toe fourth toe now bringing your focus to the little toe on your left foot allow your attention to expand and bring into focus all ten toes the tops of both feet both ankles the front of the legs following the flow of your attention up to the front of your pelvis your abdomen your stomach your chest allow that focus now to travel down the front of both of your arms both wrists the palm of both hands and into all your fingers on both hands now allow your focus to move back down once again to your toes taking in those ten toes focusing on the soles of both feet the heels back of your ankles just be aware of your calf muscles the back of your knees and thighs bringing into focus the glutes feeling the muscles in your lower back the back of your waist and middle back up into the upper back and into the shoulders drawing your attention up the back of the neck feeling the muscles in the back of the head moving your attention up over the crown of your head into the forehead soothing and relaxing the muscles as your awareness moves down over your eyes your cheeks your ears being aware of your nose and the breath flowing in and out of the nostrils feeling the air cool on the upper lip as you breathe in feeling the air warm against the upper lip as you breathe out your lips and allow the corners of your mouth to lift into a smile as your awareness flows down your jaw your throat the front of your chest now allow your focus to come to rest at your heart feel your heart fill with a sense of love of peace of joy of joy allow that feeling to expand within your chest down your arms your torso up into your neck and head down your legs and all the way to the tip of your toes feeling every part of your body your mind your soul filled with peace with love and joy watching as the peace love and joy expand outside of your body sending peace love and joy out into the room around you sending it out in ever increasing waves out into the world where it may touch every living being and you are free to allow your mind to wander to anywhere you would like you don't even have to pay any attention to what I'm saying not if you don't want to to dream about whatever you please you may occasionally hear something that I say and then drift off again that's okay because you don't have to listen to me to benefit from this experience your powerful unconscious mind will do the listening it will hear every word that I say and your unconscious mind is now open it's open and ready to receive new suggestions new ideas new concepts new ways of looking at things these suggestions will have an immediate and a lasting effect on your life retaining all that is beneficial for you while releasing and letting go of what does not resonate I am more than I appear to be all the world's strength and power rests within me every day in every way I am better and better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul my optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and I am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress,
Worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow will be even better I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry,
Stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender and to sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind my body I heal through my sleep I welcome a peaceful calming and gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams many mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I'm excited for tomorrow believe in me all the world's strength and power rests within me every day in every way I am better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up,
Recharged in body mind and soul optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow,
Energized and well rested stress and worries have no place in my sanctuary I let go and am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe Wonderful things always follow a good night of sleep I choose sleep,
Rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was that tomorrow will be even better I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry of stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation My body deserves the rest and healing that takes place as I sleep deeply each night I am healthy and I am grateful for my health I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary It is safe to surrender into sleep now Sleep calms me and recharges me for a better tomorrow I love myself my mind my body I heal through my sleep a gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly Today is gone I am going to sleep at peace My mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep My good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest Any mistakes of the day are left behind Tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I am excited for tomorrow Believe in me As you continue to relax and to sleep deeply imagine yourself having the most wonderful dream And in this dream you now find yourself floating up and out of yourself As you float above your body you turn and see yourself resting so deeply on the bed below,
And in your dream you are once again one with out floating on that soft and gentle cloud This cloud is your sanctuary It's your safe space This is where all worries melt away and peace embraces you Each breath you take is like a soft breeze,
Carrying away any lingering anxieties leaving only tranquility behind Notice now the gentle rhythm of your breath It's steadying and calming just like the ebb and flow of the ocean Feel your body sinking deeper and deeper into that cloud with each and every exhalation It's as if the cloud itself is absorbing any cares,
Any concerns just transforming them into purest,
Deepest relaxation You are not just relaxing your body You are training your mind to find this tranquility whenever and wherever you desire it This peaceful feeling is becoming your natural state ready to be accessed at bedtime or anytime Anytime you may feel anxious the cloud raises you higher and higher When you find yourself now at the start of a path that leads to a small and cozy cabin in the woods This cabin is your personal haven your refuge from the world A deep sense of inner calm fills your body allowing And inside the cabin a warm fire crackles in the hearth casting a soft glow over the room There's a lush armchair beckoning you As you sink into it you feel the warmth of the fire melting away any remaining tension in your body You're enveloped in a feeling of safety and security Knowing this space is yours to retreat to whenever you need it Your eyelids grow heavy and you drift into a state of pure relaxation Your mind is calm Your body at ease Any anxieties that once plagued you seem distant and insignificant You are safe You're comfortable You are ready for a deep,
Deep restful sleep And in this tranquil state know that you have the power to control your thoughts your emotions If worries arise imagine yourself returning to this cabin to this feeling of peace and tranquility And each and every time you return to this place it becomes easier and easier to find this serenity until it becomes an automatic response to stress You are in control of your sleep your relaxation your well-being From this moment forward sleep comes easily to you It's your friend your ally When you close your eyes at night you drift effortlessly into a deep deep slumber waking refreshed and energized each morning And as you continue to relax just envision a soft glowing light filling the cabin This light is your inner strength,
Your resilience It is a reminder that you have the ability to overcome any challenge to find peace in any situation Carry this light with you as you leave the cabin returning to your body,
Resting comfortably in your home comfortable sleeping peacefully sleeping deeply In this deep deep relaxation this deep deep sleep dreaming peacefully You find yourself now in front of a set of steps leading down These steps will lead you to the knowledge of restful and rejuvenating sleep In a moment I'm going to begin counting down from 10 to 1 With each number that I count down,
You will begin walking down those steps With each step down that you take you will sink deeper and deeper into sleep 10 Beginning your journey of insight into a perfect night's sleep 8 So relaxed with each and every step 6 5 4 3 As you step off the last step you step onto a beautiful white feel its soft warmth beneath your feet feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach aware of the sensations in your feet as they glide across the warm sand As you look to the horizon all you see for miles is the sand in front of you and as you listen you can hear the sounds of the ocean just off to your right You begin walking towards the sound of the gentle waves lapping on the shore As you walk towards the water's edge you feel a warm sun on your face a gentle breeze caresses your body the scent of salt air invoking a sense of calm as it promotes a deeper and deeper level of relaxation of sleep As you move closer to the ocean you become aware that the sand beneath your feet is firmer saturated with sea water As you move closer to the shore As you arrive at the shore where the sand meets the water you see gentle waves rolling in ebbing and flowing ebbing and flowing and as the waves come and go you observe shells that subside you see your own footprints in the wet sand As you walk slowly along the shoreline feeling the sand beneath your feet the warm waves tickling your feet as they wash up and over them before flowing back out into the ocean As you look down you see a piece of driftwood and it's the perfect size for writing in the sand with you feel compelled to pick it up and you begin writing your name in the wet sand writing out each letter slowly starting with a capital letter perhaps you continue writing in capital letters or perhaps you switch now to lowercase only you know notice now the sound that it makes as you write your name in the sand with that piece of driftwood feel the rich texture of the wood in your hand and now step back and look at your name it's the name that has carried you through your whole life you notice a little wave moving in and the wave catches part of your name and washes it away as it goes back into the ocean you watch with a sense of curiosity of wonder as another wave comes in and washes away even more and now another wave comes in and washes it all away each wave followed by another and another and another until all that is left are the ripples in the sand where your name once was and now continue walking along your sandy beach seeing all that you can see hearing all that you can hear smelling all that you can smell feeling all that you can feel and as you look around at your beautiful surroundings what sounds do you hear?
Perhaps you can hear seabirds flying overhead or the wind gently blowing the leaves of nearby palm trees I wonder if you can hear the waves as they continue ebbing and flowing you feel the warmth of the sun on your skin how does the sand feel beneath your feet now?
As it shifts beneath your footfall perhaps you can even smell the scent of the ocean the almost imperceptible scent of sunshine after walking for some time now you find yourself becoming sleepy looking around you you find the perfect spot in which to lie down and to take a gentle rest before you close your eyes to rest as you look out into the ocean watch the horizon and how the ocean meets the sky the sky is a special shade of blue so clear on this warm day and in the sky is a dazzling sun so bright that you just want to close your eyes and feel the warmth of the sun on your body closing your eyes now you are surprised to learn that you can direct the sun over and around your body and as you realize this you begin to direct the light from the sun over your face you can feel the warmth of the light from the sun on your face just relaxing all those muscles around the eyes the nose,
The cheeks the mouth and as you do this you find that all the muscles in and around your face begin to soften as they relax and you let you move the light from the sun into your throat feeling the warmth of the light from the sun in your throat relaxing all of those muscles letting go the sunlight moves into and across the shoulders melting as they feel loose and limp and comfortable you feel so relaxed so comfortable and at peace with the world you direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers and as you do this the right arm begins to relax and let go to relax and let go the warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm you move the sun over to the left arm guide the light from the sun down to the tips of your fingers you feel the left arm relaxing becoming heavy light across and into the chest area relax the chest and all the muscles there all of the internal organs relaxing working at their absolute best when able to relax promoting healing within the body relax the right leg now move the light from the sun down the right arm relaxes completely and just lets go move the light into the left leg now and move it up and down the left leg from the top of the hips to the tips of the toes as the left leg relaxes releasing any tension as it just lets go from the very top of your head all the way down down down to the tips of your toes as your body relaxes so too does your mind as your mind relaxes just notice the sun going down going the sky is ablaze with an abundance of colors crimson and bright purple and blue and yellow streaks notice your mind relaxes and lets go releases all the stresses of the day just letting go and the sun goes further and further down down down down until in its place is a black velvet sky and twinkling up there in the sky is a single twinkling keep your mind focused completely on that star nothing else matters except this beautiful single solitary sparkling star in the sky and it's a beautiful night apart from the star it's very dark but you feel so safe so comfortable so relaxed and at peace with the universe imagine yourself now moving towards that star in the sky moving up your body is weightless as it lifts up to the star higher and as the star grows bigger and bigger you are getting quite close to that star now it just gets bigger and bigger brighter you are that star in the night sky star twinkling away that silver solitary star in the night sky simply allow yourself to be focusing for a moment on your breath as it moves into the body expanding the chest and abdomen and as it moves back out of the body again emptying your lungs fully just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand your right pointer finger right middle finger ring finger pinky finger draw your attention to the palm of your right hand the back of the hand your right wrist right forearm elbow elbow upper arm right shoulder right ribs waist down to your hip focusing your attention to your right thigh your right knee right shin right ankle and your heel the sole of the right foot bringing your focus to the top of the right foot the big toe of your right foot second toe third toe fourth toe now to the little toe on your right foot bring your attention up now to the thumb of your left hand left pointer finger left middle finger ring finger pinky finger draw your attention to the palm of your left hand to the back of the hand left wrist left forearm elbow left shoulder ring finger left ribs waist down to your left hip following your focus to your left thigh left knee right thigh left shin ankle and heel sole of the left foot bringing your focus to the top of your left foot the big toe of your left foot second toe third toe fourth toe now bringing your focus to the little toe on your left foot and allow your attention to expand and bring into focus all ten toes the tops of both feet both ankles the front of the legs following the flow of your attention up to the front of your pelvis your abdomen your stomach your chest allow that focus now to travel down the front of both of your arms both wrists the palm of both hands and into all your fingers on both hands now allow your focus to move back down once again to your toes taking in those ten toes focusing on the soles of both feet the heels back of your ankles just be aware of your calf muscles the back of your knees and thighs bringing into focus the glutes feeling the muscles in your lower back the back of your waist and the middle back up into the upper back and into the shoulders drawing your attention up the back of the neck feeling the muscles in the back of the head moving your attention up over the crown of your head into the forehead soothing and relaxing the muscles as your awareness moves down over your eyes your cheeks your nose being aware of your nose and the breath flowing in and out of the nostrils feeling the air cool on the upper lip as you breathe in and sense the upper lip as you breathe out and allow the corners of your mouth to lift into a smile as your awareness flows down your jaw your throat the front of your chest now allow your focus to come to rest at your heart feel your heart fill with a sense of love of peace of joy allow that feeling to expand within your chest your arms your torso up into your neck and head down your legs and all the way to the tip of your toes feeling every part of your body your mind your soul filled with peace with love and joy watching as the peace love and joy expand outside of your body sending peace love and joy out into the room around you sending it out in ever increasing waves out into the world where it may touch every living being you don't even have to pay any attention to what I'm saying not if you don't want to you are free to dream about whatever you please you may occasionally hear something that I say and then drift off again that's okay because you don't have to listen to me to benefit from this experience your powerful unconscious mind will do the listening it will hear every word that I say and your unconscious mind is now open it's open and ready to receive new suggestions new ideas new concepts new ways of looking at things these suggestions will have an immediate and lasting effect on your life retaining all that is beneficial for you while releasing and letting go of what does not resonate and more than I appear to be all the world's strength and power rests within me every day in every way I am better and better I rest in the knowledge that today I did the best that I was able it was enough I am safe my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night I let my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested all stress and worries have no place in my sanctuary I let go and I am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry,
Of stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I am healthy and I am grateful for my health I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe at my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind my body I attract loving dreams I heal through my sleep I welcome a peaceful,
Calming and gentle night with these deep and calming thoughts my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears,
Any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I'm excited for tomorrow all the world's strength and power rests within me every day in every way I am I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress,
My pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body,
Mind and soul calming optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and I'm at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow will be even better I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry of stress,
Of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I am healthy and I am whole I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind my body loving dreams I heal through my sleep calming a gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I am going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest oh wait I am excited for tomorrow believe in me as you continue to relax and to sleep deeply imagine yourself having the most wonderful dream and in this dream you now find yourself floating up and out of yourself as you float above your body you turn and see yourself resting so deeply on the bed below and in your dream you are once again one with that world floating on that soft and gentle cloud this cloud is your sanctuary it's your safe space this is where all worries melt away and peace embraces you each breath that you take is like a soft breeze carrying away any lingering anxieties leaving only tranquility behind notice now the gentle rhythm of your breath it's steadying and calming just like the ebb and flow of the ocean feel your body sinking deeper and deeper into that cloud with each and every exhalation it's as if the cloud itself is absorbing any cares,
Any concerns just transforming them into purest deepest relaxation with each breath you are not just relaxing your body you are training your mind to find this tranquility whenever and wherever you desire it this peaceful feeling is becoming your natural state ready to be accessed at bedtime or anytime you may feel anxious this raises you higher and higher allowing you to find yourself now at the start of a path that leads to a small and cozy cabin in the woods this cabin is your personal haven your refuge from the world a deep sense of inner calm fills your body allowing you to build in a very long and inside the cabin a warm fire crackles in the heart casting a soft glow over the room as a lush armchair beckoning you as you sink into it you feel the warmth of the fire melting away any remaining tension in your body you're enveloped in a feeling of safety and security knowing this space is yours to retreat to whenever you need it your eyelids grow heavy and you drift into a state of pure relaxation your mind is calm your body at ease any anxieties that once plagued you seem distant and insignificant you are safe you're comfortable you are ready for a new beginning and in this tranquil state know that you have the power to control your thoughts your emotions if worries arise imagine yourself returning to this cabin to this feeling of peace and tranquility and each and every time you return to this place it becomes easier and easier to find this serenity until it becomes an automatic response to stress you are in control of your sleep your relaxation your well-being from this moment forward sleep comes easily to you it's your friend your ally when you close your eyes at night you drift effortlessly into a deep deep slumber waking refreshed and energized each morning and as you continue to relax just envision a soft glowing light filling the cabin this light is your inner strength your resilience it is a reminder that you have the ability to overcome any challenge to find peace in any situation carry this light with you as you leave the cabin returning to your body sleeping peacefully sleeping easily in this deep deep relaxation this deep deep sleep dreaming peacefully you find yourself now in front of a set of steps leading down these steps will lead you to the knowledge of restful and rejuvenating sleep in a moment I'm going to begin counting down from 10 to 1 with each number that I count down you will begin walking down those steps with each step down that you take you will sink deeper and deeper into sleep and beginning your journey of insight into a perfect night's sleep 8 so relaxed with each and every step 7 6 5 as you step off the last step you step onto a beautiful feel its soft warmth beneath your feet feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach aware of the sensations in your feet as they glide across the warm sand as you look to the horizon all you see for miles is the sand in front of you and as you listen you can hear the sounds of the ocean just off to your right you begin walking towards the sound of the gentle waves lapping on the shore as you walk towards the water's edge you feel the warm sun on your face the gentle breeze caresses your body the scent of salt air invoking a sense of calm as it promotes a deeper and deeper level as you move closer to the ocean now you become aware that the sand beneath your feet is firmer saturated with sea water as you move closer to the shore and now as you arrive at the shore where the sand meets the water you see gentle waves rolling in ebbing ebbing and flowing and as the waves come and go you observe shells bits of seaweed sea glass and pebbles all washed in by the waves you see your own footprints in the wet sand as you walk slowly along the shoreline feeling the sand beneath your feet the warm waves tickling your feet as they wash up and over them before flowing back note into the ocean as you look down you see a piece of driftwood and it's the perfect size for writing in the sand with you feel compelled to pick it up and you begin writing your name in the wet sand perhaps you continue writing in capital letters or perhaps you switch now to lowercase only you know notice now the sound that it makes as you write your name in the sand with that piece of driftwood feel the rich texture of the wood in your hand you notice a little wave moving and the wave catches part of your name and washes it away as it goes back into the ocean you watch with a sense of curiosity of wonder as another wave comes in and washes away even more and now another wave comes in and washes it all away until all that is left are the ripples in the sand where your name once was and now continue walking along your sandy beach seeing all that you can see hearing all that you can hear smelling all that you can smell feeling all that you and as you look around at your beautiful surroundings what sounds do you hear perhaps you can hear seabirds flying overhead with the wind gently blowing the leaves of nearby palm trees I wonder if you can hear the waves as they continue ebbing and flowing ebbing and flowing can you feel the warmth of the sun on your skin how does the sand feel beneath your feet now is it warm is it soft as it shifts beneath your footfall so nice isn't it perhaps you can even smell the scent of the ocean the almost imperceptible scent of sunshine now after walking for some time now you find yourself becoming sleepy looking around you,
You find the perfect spot in which to lie down and to take a gentle rest go ahead now and just lie down before you close your eyes to rest you look out into the ocean watch the horizon and how the ocean meets the sky the sky is a special shade of blue so clear on this warm and in the sky is a dazzling sun so bright that you just want to close your eyes and feel the warmth of the sun on your body closing your eyes now you are surprised to learn that you can direct the sun over and around your body and as you realize this you begin to direct the light from the sun over your face you can feel the warmth of the light from the sun on your face just relaxing all those muscles around the eyes the nose cheeks and the mouth and as you do this you find that all the muscles in and around your face begin to soften as they relax and heal you move the light from the sun into your throat feeling the warmth of the light from the sun in your throat relaxing all of those muscles letting go the sunlight moves into and across the shoulders as they feel loose and limp and comfortable you feel so relaxed so comfortable and at peace with the world you direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers the right arm begins to relax and let go to relax and let go let go it's a beautiful feeling to be here right now the warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm you move the sun over to the left arm guide the light from the sun and all the way from the shoulder down you feel the left arm relaxing becoming heavy and comfortable and move the light across and into the chest area relax the chest all the muscles there all of the internal organs relaxing working at their absolute best when able to relax promoting healing within the body down to the hips and the thighs the right leg relaxes completely as the left leg relaxes,
Releasing any tension as it just lets go and as your body relaxes so too does your mind as your mind relaxes just notice the sun going down the sky is ablaze with an abundance of colors crimson and bright purple and blue and yellow streaks your mind relaxes and lets go releases all the stresses of the day just letting go the sun goes further and further down down over the horizon until in its place is a black velvet sky and twinkling up there in the sky is a single twinkling star keep your mind focused completely on that star nothing else matters except this beautiful single solitary sparkling star in the sky and it's a beautiful night apart from the star it's very dark but you feel so safe so comfortable so relaxed and at peace with the universe imagine yourself now moving towards that star in the sky moving up your body is weightless as it lifts up the star and as the star grows bigger and bigger you are getting quite close to that star now it just gets bigger and bigger brighter twinkling away that silver solitary star the star is you simply allow yourself to be focusing for a moment on your breath as it moves into the body expanding the chest and abdomen and as it moves back out of the body again emptying your lungs fully just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand your right pointer finger right middle finger ring finger pinky finger draw your attention to the palm of your right hand the back of the hand your right wrist right forearm elbow upper arm right shoulder right ribs waist down to your hip focusing your attention to your right thigh your right knee right shin right ankle and your heel the sole of the right foot bringing your focus to the top of the right foot the big toe of your right foot second toe third toe fourth toe now to the little toe on your right foot bring your attention up now to the thumb of your left hand left pointer finger left middle finger ring finger pinky finger draw your attention to the palm of your left hand to the back of the hand left wrist left forearm upper arm left shoulder left ribs down to your left hip following your focus to your left thigh left knee left shin ankle and heel sole of the left foot bringing your focus to the top of your left foot the big toe of your left foot second toe third toe fourth toe now bringing your focus to the little toe on your left foot attention to expand and bring into focus all ten toes the toes the tops of both feet both ankles the front of the legs following the flow of your attention up to the front of your pelvis your abdomen your stomach your chest allow that focus now to travel down the front of both of your arms both wrists the palm of both hands and into all your fingers on both hands now allow your focus to move back down once again to your toes taking in those ten toes focus focusing on the soles of both feet the heels back of your ankles just be aware of your calf muscles the back of your knees and thighs bringing into focus the glutes feeling the muscles in your lower back the back of your waist and the middle back up into the upper back and into the shoulders drawing your attention up the back of the neck feeling the muscles in the back of the head moving your attention up over the crown of your head into the forehead soothing and relaxing the muscles as your awareness moves down over your eyes your cheeks your ears being aware of your nose and the breath flowing in and out of the nostrils feeling the air cool on the upper lip as you breathe in feeling the air warm against the upper lip as you breathe out your lips and allow the corners of your mouth to lift into a smile as your awareness flows down your jaw your throat the front of your chest now allow your focus to come to rest at your heart feel your heart fill with a sense of love of peace of joy allow that feeling to expand within your chest down your arms your torso up into your neck and head all the way to the tip of your toes feeling every part of your body your mind your soul filled with peace with love and joy watching as the peace love and joy expand outside of your body sending peace love and joy out into the room around you sending it out in ever increasing waves out into the world where it may touch every living being and you are free to allow your mind to wander to anywhere you don't even have to pay any attention to what I'm saying not if you don't want to you are free to dream about whatever you please you may occasionally hear something that I say and then drift off again that's okay because you don't have to listen to me to benefit from this experience your powerful unconscious mind will do the listening it will hear every word that I say and your unconscious mind is now open it's open and ready to receive new suggestions new ideas new concepts new ways of looking at things these suggestions will have an immediate and a lasting effect on your life retaining all that is beneficial for you while releasing and letting go of what does not resonate and more than I appear to be all the world's strength and power rests within me every day in every way I am better and better I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul my optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy I am tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and I'm at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry,
Cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was tomorrow I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I am healthy and I am grateful for my health I thank my body with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender into sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind my body I heal through my sleep calming and gentle night with these deep and calming thoughts in my body of any anxiety and stress as I breathe deeply and calmly today is gone I am going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I am learning I am growing I am excited for tomorrow all the world's strength and power rests with me every day in every way I I rest in the knowledge that today I did the best that I was able it was enough my bed is my sanctuary I am safe within its folds I am grateful for my mattress my pillow my sheets and covers they keep me warm and cozy as I sleep deeply and peacefully each and every night my body and my mind surrender into sleep I am grateful for my body it carries me through my days my body is relaxed and ready for healing and rejuvenating sleep today I did my best I am ready to be recharged I look forward to tomorrow and all the new opportunities it brings my dreams are a place for positivity and hope I believe in myself sleep is a natural state for me I always enjoy a full and restful night of sleep awakening at the time that is right for me waking up recharged in body mind and soul my optimistic thoughts fill my dreams I am in a safe space to sleep I release and let go of any worries or concerns from my day my eyes are heavy and tired my body and I deserve a good night of healing restorative sleep I am thankful for this day grateful for this bed I look forward to awakening tomorrow energized and well rested stress and worries have no place in my sanctuary I let go and am at peace I am deserving of a good night of sleep I love and accept my body I will nourish it through loving thoughts in my dreams as I sleep deeply right through the night I am thankful for the opportunities that came my way today and now I shall rest deeply knowing that my goals are always possible I feel myself more at peace with every breath that I take I deserve wonderful dreams tomorrow I receive the things I dream about tonight I have done enough today I am at peace with myself I am at peace with others I am at peace with the universe wonderful things always follow a good night of sleep I choose sleep rest peace and relaxation as I release and let go of any stress worry cares or concerns I am proud of myself for all that I accomplished today no matter how big or small the accomplishment was I am beautiful inside and out I am deserving of this restful and renewing night's sleep I am worthy of resting relaxing and dreaming and my good dreams will become a reality I choose to release and let go of worry of stress of negative thoughts and patterns that no longer serve me I am in a natural state of wellness and rejuvenation my body deserves the rest and healing that takes place as I sleep deeply each night I end with a good night of rest which promotes healing on all levels I clear my mind letting go of the day resting fully and completely as I sleep deeply and peacefully I feel safe in my sanctuary it is safe to surrender to sleep now sleep calms me and recharges me for a better tomorrow I love myself my mind I heal through my sleep calming a gentle night with these deep and calming thoughts I relieve my mind and my body of any anxiety and stress as I breathe deeply and calmly today is gone I'm going to sleep at peace my mind is in synchronization with the natural state of the universe I enjoy a good night of undisturbed sleep my good night of rest has the power to overcome any fears any anxiety any doubts I will now confidently rest I am confident in my dreams any mistakes of the day are left behind tomorrow is a new day in which to put things right I did the best that I could today I am proud of all that I accomplished I deserve a good night of rest I am worthy of a wonderful tomorrow I deserve love I deserve peace I deserve rest I'm excited for tomorrow believe in me as you continue to relax and to sleep deeply imagine yourself having the most wonderful dream and in this dream you now find yourself floating up and out of yourself as you float above your body you turn and see yourself resting so deeply on the bed below your dream you are once again one with this cloud is your sanctuary it's your safe space this is where all worries melt away and peace embraces you each breath you take is like a soft breeze carrying away any lingering anxieties leaving only tranquility behind notice now the gentle rhythm of your breath it's steadying and calming just like the ebb and flow of the ocean each and every exhalation it's as if the cloud itself is absorbing any cares,
Any concerns just transforming them into purest,
Deepest relaxation with each breath you are not just relaxing your body you are training your mind to find this tranquility whenever and wherever you desire it this peaceful feeling is becoming your natural state ready to be accessed at bedtime or anytime you may feel anxious cloud raises you higher and higher oh to go deeper and deeper into your mind when you find yourself now at the start of a path that leads to a small and cozy cabin in the woods this cabin is your personal haven your refuge from the world a deep sense of inner calm fills your body allowing you to feel more calm more relaxed than you have felt in a very very long time and inside the cabin a warm fire crackles in the hearth casting a soft glow over the room as a lush armchair beckoning you as you sink into it you feel the warmth of the fire melting away any remaining tension in your body you're enveloped in a feeling of safety and security knowing this space is yours to retreat to whenever you need it your eyelids grow heavy and you drift into a state of pure relaxation your mind is calm your body at ease any anxieties that once plagued you seem distant and insignificant you are safe you're comfortable you are ready for a deep deep restful sleep and in this tranquil state know that if worries arise,
Imagine yourself returning to this cabin,
To this feeling of peace and tranquility and each and every time you return to this place,
It becomes easier and easier to find this serenity until it becomes an automatic response to stress you are in control of your sleep your relaxation your well-being from this moment forward,
Sleep comes easily to you it's your friend your ally when you close your eyes at night you drift effortlessly into a deep deep slumber waking refreshed and energized each morning and as you continue to relax just envision a soft glowing light filling the cabin this light is your inner strength your resilience it is a reminder that you have the ability to overcome any challenge to find peace in any situation carry this light with you as you leave the cabin returning to your body resting comfortably as you drift drift in this deep deep relaxation this deep deep sleep dreaming peacefully you find yourself now in front of a set of steps leading down these steps lead you to the knowledge of restful and rejuvenating sleep in a moment I'm going to begin counting down from 10 to 1 with each number that I count down you will begin walking down those steps with each step down that you take you will sink deeper and deeper into sleep and beginning your journey of insight into a perfect night's sleep with each and every step 7 6 5 body and soul as you step off the last step you step onto a beautiful feel its soft warmth beneath your feet feel the gentle shifting of the sand beneath your feet as you begin to walk along the beach aware of the sensations in your feet as they glide across the warm sand as you look to the horizon all you see for miles is the sand in front of you and as you listen you can hear the sounds of the ocean just off to your right and you begin walking towards the sound of the gentle waves lapping on the shore as you walk towards the water's edge you feel the warm sun on your face the gentle breeze caresses your body the scent of salt air invoking a sense of calm as it promotes a deeper level of relaxation of sleep as you move closer to the ocean now you become aware that the sand beneath your feet is firmer saturated with sea water as you move closer to the shore now as you arrive at the shore where the sand meets the water you see gentle waves rolling in ebbing and flowing ebbing and flowing and as the waves come and go you observe shells bits of seaweed sea glass and pebbles all washed in by the waves you see your own footprints in the wet sand as you walk slowly along the shoreline feeling the sand beneath your feet the warm waves tickling your feet as they wash up and over them before flowing back out into the ocean as you look down you see a piece of driftwood that is the perfect size for writing in the sand with you feel compelled to pick it up and you begin writing your name in the wet sand starting with a capital letter perhaps you continue writing in capital letters or perhaps you switch now to lowercase only you that it makes as you write your name in the sand with that piece of driftwood feel the rich texture of the wood in your hand the name that has carried you through your home you notice a little wave moving and the wave catches part of your name and washes it away as it goes back into the ocean you watch with a sense of curiosity of wonder as another wave comes in and washes away even more and now another wave comes in and washes it all away each wave followed by another and until all that is left are the ripples in the sand where your name once was and now continue walking along your sandy beach seeing all that you can see hearing all that you can hear smelling all that you can smell feeling all that you can feel and as you look around at your beautiful surroundings what sounds do you hear perhaps you can hear seabirds flying overhead or the wind gently blowing the leaves of nearby palm trees I wonder if you can hear the waves as they continue ebbing and flowing can you feel the warmth of the sun on your skin how does the sand feel beneath your feet now soft as it shifts beneath your footfall so nice isn't it perhaps you can even smell the scent of the ocean the almost imperceptible scent of sunshine now after walking for some time now you find yourself becoming sleepy looking around you you find the perfect spot in which to lie down and to take a go ahead now and just lie down before you close your eyes to rest you look out into the ocean watch the horizon on how the ocean meets the sky the sky is a special shade of blue so clear and in the sky is a dazzling sun so bright that you just want to close your eyes and feel the warmth of the sun on your body closing your eyes now you are surprised to learn that you can direct the sun over and around your body and as you realize this you begin to direct the light from the sun over your face you can feel the warmth of the light from the sun on your face just relaxing all those muscles around the eyes the nose the cheeks the mouth as you do this you find that all the muscles in and around your face begin to soften as they relax and heal you move the light from the sun into your throat feeling the warmth of the light from the sun in your throat relaxing all of those muscles letting go the sunlight moves into and across the shoulders as they feel loose and limp and comfortable you feel so relaxed so comfortable and at peace with the world you direct the light from the sun down the right arm from the shoulder all the way down to the tips of the fingers the right arm begins to relax and let go to relax and let go it's a beautiful feeling to be here the warmth of the light from the sun penetrates the nerves and bones and muscles of the right arm you move the sun over to the left arm you feel the left arm relaxing now move the light across and into the chest area relax the chest and all the muscles there all of the internal organs relaxing working at their absolute best when able to relax promoting healing within the body down to the hips and the thighs and down relax the right leg from the top of the hips to the tips of the toes the right leg relaxes completely and just the left leg from the top of the hips to the tips of the toes relaxes releasing any tension as it just lets go to leave completely relaxed from down to the tips of your toes as your body relaxes so too does your mind as your mind relaxes just notice the sun going down going up the sky is ablaze with an abundance of colors crimson and bright purple and blue and yellow streaks your mind relaxes and lets go releases all the stresses of the day and the sun goes further and further down until in its place is a black velvet sky and twinkling up there in the sky is a single twinkling star keep your mind focused completely on that star nothing else matters except this beautiful single solitary sparkling star in the sky and it's a beautiful night comfortable so relaxed and at peace with the universe imagine yourself now moving towards that star in the sky moving up your body is weightless as it lifts up to the star getting quite close to that star wiggling away that silver solitary star the star the star is you
