This 8-hour guided imagery features gentle but potent hypnotic suggestions as well as positive intention to help you sleep peacefully and deeply.
It's set to a background of brown noise,
A frequency that can enhance relaxation and calm,
And help your mind and body relax,
So you can feel more deeply restored,
And what a wonderful thing that is.
And you'll notice that even after my voice becomes quiet,
The background ambience will facilitate easeful rest.
So you can begin by letting your awareness center on your breathing,
Allowing the breath to flow intuitively to wherever it's needed,
Just observing it,
Whatever that is in this moment,
Creating a sense of ease and peace,
Welcoming your mind and body to shift now into sleep,
Exactly what you should be doing right now.
And so you can delight in knowing that it's just the right time to drift off,
Easily and peacefully now,
Into this lovely and welcoming space where you can rest and renew the most natural thing in the world.
And even as your conscious mind relaxes back and takes a well-deserved vacation from the day,
Your very deepest,
Wisest self can take in whatever is helpful,
Even as you're sleeping,
And you can release anything else,
Just like that.
And I don't know whether you'll notice first that my voice can fade off into the distance as you relax back more deeply,
Or if it simply becomes a soothing backdrop to a good night's rest.
As your body settles in,
Muscles easily unwinding,
And as a part of your attention stays with your breath,
Another part of you can find that place in your body-mind that feels the greatest ease,
A tranquil oasis,
A place of calm.
And it might even be that what's most delightful in this moment is the way your bed comfortably ensconces you as you discover softness,
Perhaps the smooth coolness of your sheets,
Or the downy softness of your comforter,
Your pillow cradling your head in just the right way.
Or perhaps it's something else entirely that welcomes you to slumber,
The scent of fresh linens,
Or the way the muscles of your face and neck and upper back,
Your shoulders,
Your entire body rediscovers a sense of spaciousness as your muscles unwind and your bed supports you.
Or perhaps it's something that I've yet to mention,
And it really doesn't matter because your wisest self knows what is comforting and how to create the conditions for rest.
And because you've sensed this before,
What it feels like for your body and mind to relax,
To feel pleasure and relief as you drift off to sleep.
There really is nothing you need to do right now,
Because the doing is in the letting.
And what a wonderful thing that is,
In this time,
That is just for you.
And so you can give yourself permission now to simply be so calming to the mind and body,
How your muscles can release even further now,
Any knots unwinding,
And to help you set aside anything on your to-do list so that you can settle in even more profoundly into a lovely and restorative sleep.
You can give your daytime mind a task that it can do to help you fall asleep.
Something so simple,
But really effective.
Like finding yourself now on the screen of your mind,
Standing before a dry erase board.
Something so familiar,
And yet in the mind where all things are possible.
It can become a kind of magical and transformative space.
And if you happen to notice any thoughts or emotions,
Any sensations that would normally get in the way of sleep,
You can write these down on the board,
Jotting them down,
And then letting them go.
Allowing them to be little more than two-dimensional sketches that you can observe with easy detachment.
And then you can erase each one,
Watching it fade out of sight,
Perhaps even sketching with one hand,
And erasing with the other.
Or if it feels more helpful,
You can simply shrink these thoughts and sensations,
Any worries or distractions.
You can shrink them down to size,
And then tuck them safely away on a shelf.
You'll be able to attend to them at the right time,
And in the best way for you,
When it is the right time.
Perhaps in the morning,
Or at some point in the future,
But for now,
The doing is really in the letting.
So,
You can become even more comfortable now.
And with another part of your awareness,
Your deepest,
Wisest self can listen to the ambience,
And to my voice as I count down from 30 to 1.
With each number back,
Your daytime mind can shift more deeply and peacefully into sleep,
Until the dry erase board itself fades off into the distance,
Or the items on the shelf move out of sight,
Out of mind,
For the time being.
And perhaps my voice will fade into the background as well,
And that's really just fine.
And so,
As you allow yourself to get comfortable,
You can welcome that wise inner guidance that is always available to you,
To help guide you to sleep so easily and well.
And what a wonderful thing that is,
30,
29,
28,
Drifting off easily,
As if you were a floating on a lake,
Smooth and serene,
The water crystal clear,
Or perhaps relaxing on a grassy knoll,
Enjoying the warm sun on your skin.
It really doesn't matter.
Let your mind create the most enjoyable inner landscape for you.
27,
26,
25,
Feeling so good,
Whether gently floating as if you were resting on a cloud,
Or perhaps pleasantly heavy,
Your bed easily supporting you.
Just notice what you notice,
Whatever feels most wonderful.
24,
23,
22,
21.
And it's no wonder that my voice might be fading off into the distance,
As your inner landscape becomes more restorative.
20,
19,
18.
So comfortable,
Sinking even more deeply into delightful sleep.
A wonderful and healing space.
17,
16,
15.
Breathing in calm.
And breathing out anything else.
14,
13,
12.
Your muscles peacefully,
Pleasantly softening and unwinding.
Your mind so clear.
What a wonderful thing to allow yourself this very well-deserved and healing vacation from the day.
11,
10,
9.
Feeling pleasantly floaty,
Or perhaps delightfully deepening.
It really doesn't matter.
Trust your wisest self to guide this lovely inner journey.
8,
7,
6.
And it may very well be that the dry erase board and the thoughts of the daytime world and any items on the shelf are tucked safely away,
Out of awareness for now.
Your inner landscape even more welcoming and tranquil.
5,
4.
Your body and mind sleeping easily and peacefully.
So you can do the work of allowing your body to restore itself at every level.
Your mind so very clear.
As your wisest self steps forward to guide your inner journey in the way that is most helpful to you.
3,
2.
Nearly there now.
So comfortable.
Delightful.
Wonderful.
1,
2.
Good.
And in this space where all things are possible,
Allow your inner guidance,
Your most steadfast companion,
To craft the imagery that is most helpful to you.
4,
3.
Just notice what you notice.
Taking in what's helpful and releasing anything else.
And as the background ambiance continues to play tonight,
You get to choose whether you'd like it to be a peaceful backdrop for pleasant dreams,
Or whether your mind will turn down the volume.
It really doesn't matter.
5,
4.
There is no one right way to be.
And again,
The doing is in the letting.
5,
4.
Beautiful.
And your own relaxing breath can be like water flowing downstream,
Easily rolling over any rocky places,
Over any leaves or debris,
So easily finding its way.
As you open up to your highest guidance and welcoming feelings of peace,
5,
4.
This is the time when your cells can recharge.
A time for healing and repair.
And you can simply trust in the process.
5,
4.
And so even as you sleep deeply and peacefully,
Your body and mind resting and restoring,
You can trust that your wisest self is guiding you.
5,
4.
And when you awaken at exactly the right time,
You can feel wonderful and refreshed.
5,
4.
Remembering what is helpful and leaving behind anything else.
5,
4.
But for now,
Rest,
Restore,
And sleep.
