A friend.
In this session.
I'll invite you to imagine something.
Simple.
A gentle massage.
Passing through your mind and your body.
Quieting any thoughts.
Believing stress.
And releasing tension.
You may not have even realized you were holding on to.
And layered beneath my voice.
Our delta wave binaural beats.
The same gentle frequency.
Your brain naturally settles into.
During your deepest.
Most restorative stage of sleep.
These frequencies.
Humming quietly under everything else.
Will guide you.
Into relaxation.
And rest.
And all of this will continue for some time.
Slowly fading in volume.
So you have plenty of opportunity.
To fall asleep.
Whenever it comes for you.
Here tonight.
So go ahead.
And settle into the most comfortable position you can find.
Taking the time to make any adjustments.
No matter how big or small.
Even if it makes you just 1% more comfortable.
Go ahead and make that adjustment.
Because you deserve to be as comfortable as possible.
And it's these little,
Incremental steps.
That begin to build up.
And lead us down the path.
Towards sleep.
And once you've found that position,
Just rest your gaze out on the wall or the ceiling.
Whatever's out in front of you.
Not forcing.
Or squinting.
Just letting the eyes rest there.
And as I count down from five.
To one.
You can slowly allow your eyes.
To fall closed.
Starting at five.
Feeling that.
Growing weight of your eyelids.
For.
Releasing the day.
And embracing relaxation.
3.
Your eyes.
May begin to flicker and flutter now.
Under that growing weight.
Too.
Only able to see.
Through the tiniest sliver between your eyelids.
But holding on for just a second longer.
As we finally arrive at one.
And you allow your eyes to close all the way down now.
Enjoying that first moment.
In the darkness behind your eyelids.
Feeling the muscles around your eyes and your forehead.
Softening completely.
Taking a few.
Deep breaths in.
Filling all the way up.
Down into your diaphragm.
And then exhaling.
Long and slow.
As you sink a little deeper.
Down into the bed.
One more breath,
Just like that.
Inhaling.
.
.
And exhaling.
Releasing.
And melting down.
Into the bed.
Now I don't know.
Exactly when you'll fall asleep tonight.
I don't know whether you'll fall asleep faster.
Due to the sound of my voice.
The words that I say.
The relaxing massage you're about to envision.
The binaural beats.
Humming in the background.
Or maybe something else entirely.
But I do now.
That we all fall asleep.
In our own way.
And on our own time.
And so until that moment arrives for you tonight.
You can just follow the sound of my voice.
As I guide you through.
This relaxing mind massage session.
And whenever you feel that gentle pull of sleep.
You can just let go.
And drift off.
Until that time arrives for you.
Simply try to enjoy this.
Opportunity.
For relaxation.
These moments of peace and quiet.
Where you have nothing to do.
Nothing to worry about.
And no problems to solve.
This time.
Is just for you.
To enjoy some.
Profound relaxation.
And that's such a nice feeling.
Isn't it?
Now.
I invite you to bring your attention.
To the very top of your head.
Often called the crown.
And imagine.
In whatever way feels.
Most natural and pleasant to you.
A gentle massage.
On the crown of your head.
Maybe you imagined.
A set of hands.
Maybe you imagine.
A soft warmth.
Or maybe.
.
.
You imagine something entirely different.
Whatever feels just right to you.
Do that.
Because this session.
.
.
Is just for you.
And so you should make it.
In your own liking.
So just imagine that.
The most relaxing touch.
Has come to the crown of your head.
Allow it to be in the strength.
And the depth.
That you prefer.
And slowly.
Ever so slowly.
It begins to move.
And sprawl.
Unhurried circles.
Spreading out.
Across your scalp.
Melting every point of tension.
It finds along the way.
Anywhere your head has been.
Holding on.
Even just a little.
You feel it.
Beginning to let go.
Loosening.
Softening.
And releasing.
And that gentle massage.
Continues to travel.
Around the sides of your head.
To your temples.
Resting there for a moment.
Continuing with those circles.
Right in that space between your eyes and your ears.
Were so much of the day.
Tends to gather.
And settle.
You can let all of that go now.
There's nowhere else that energy needs to be held.
There's nothing for it to serve right now.
So simply allow it to melt away.
Softened and eased.
By that rhythmic movement.
And it may even begin to feel.
That you've released a pressure valve.
On your head.
All of that tension.
All of that stress.
Not just physical.
But emotional too.
It's just draining out now.
Allowing you to soften.
Just that bit more.
Deeper.
And deeper down.
As that touch.
Moves to your forehead.
Continuing with those.
Soothing and easy circles.
Across your brow.
And the bridge of your nose.
As all of the muscles of your face.
Soften.
And relax.
Your eye lens.
Have here now.
So deeply at rest that You wouldn't even want to open them.
If you could.
And if it's helpful.
You can imagine a warmth.
Or a coolness following the touch of this massage.
Whatever feels right to you.
And from there.
As those tired lines of your forehead.
Are smoothed out.
And every worry.
Held in your mind.
Has drained away.
The massage moves.
Down to the sides of your face.
Massaging along your cheeks.
To the joint of your jaw.
As you feel it unclench.
Your teeth.
Gently parting.
And your tongue.
Resting loose.
In the bottom of your mouth.
As all of the muscles in your face.
Have completely melted now.
Attention.
Faded.
Or stress.
That's all.
As that soothing rhythm.
Of the massage.
Moves around.
To the base of your skull.
Right where your head.
Meets your neck.
One of the places we hold tension.
Without even noticing.
And as those gentle circles Continue to work out.
And soften away all tension there.
You feel your head.
Growing heavier and heavier.
Sinking.
All the way down.
Knowing your pillow is fully capable.
Of holding all of its weight.
And so you just let go.
And allow it to do so.
There's nothing left.
For you to hold on to here.
Just release.
And continue softening.
Deeper and deeper down.
Bitch.
Circular motion of the massage.
Relieving just another bit of tension.
And each passing breath.
Just that bit softer.
As you drift.
Just that bit farther.
And farther.
From all thoughts and worries.
From all stresses.
Leaving the waking world behind.
Knowing that it will be there.
When you awake.
Fully refreshed in the morning.
And simply resolving.
To enjoy this Pleasant massage.
For now.
And now that this.
.
.
Mind Massage.
Has dramatically released the tension.
And the energy in your head.
You notice how a similar relaxation has come to the mind.
Your thoughts less frequent.
There's more space in between them.
And when they do arrive,
There's a distance.
Almost like a barrier.
Which they can't cross.
And prevents them from bothering you.
Allowing you to realize that.
These thoughts are just passing happenings of your mind.
In the same way that the breath.
And the heartbeat.
Are passing happenings of the body.
And speaking of the body.
You think.
It might be nice for that massage.
To begin spreading.
Down through your neck.
And into your shoulders.
Melting away.
All the tension you've been carrying there.
Not only throughout the day.
But maybe for much longer than that.
And ask those.
Gentle circles.
Relieve all of the stress.
And tightness there.
You feel those muscles let go.
And release.
Entirely.
Whatever stress they were attached to.
Whether it's physical,
Emotional.
Spiritual.
It's safe to let it go now.
And as you release it.
It's as though the massage knows.
As it begins to move.
Down your arms.
Through your elbows.
And your forearms.
Your wrists.
Pausing in your palms.
To release the tension you've built there.
From a full day of life.
And you feel all of the tension.
And energy there.
Flowing out.
Through your fingers.
Leaving your arms heavy.
Lose.
And completely at ease.
And wants all of that tension.
Is fully released.
The massage.
Moves to your back.
Down along your spine.
One vertebra at a time.
Softening.
With every breath.
And in this way.
Hat massage.
Spreads across your body.
To every spot.
Holding tension.
Releasing all of the stress.
Each part of you has been carrying.
Day after day.
Finally.
It's all allowed.
To let go.
And it continues.
As long as you need.
Until every muscle,
And every joy.
Is completely relaxed.
Your entire body.
Perfectly at rest.
All tension released.
As though you've melted.
Into the bed.
And you're lying perfectly at ease.
And it's in this moment.
Following the massage.
That you begin to realize.
No matter.
Whether you're already asleep.
Whether you drift off in the next few moments.
Or whether you're still listening.
An hour from now.
The State.
Of deep relaxation.
You're currently in.
Is healing you.
Your body.
Knows innately.
How to repair itself.
It's been doing it your whole life.
And it always will.
In these moments of quiet.
Slow stillness.
You are design.
For healing this way.
So right now.
As your mind.
Grows quieter.
And your body grows heavier.
Just know.
That's somewhere beyond your awareness.
Your body.
Is repairing.
Restoring.
And healing.
Not only your body.
In your mind.
But your spirit as well.
The cells in your muscles and your bones.
Are mending.
Your nervous system.
Is settling.
And resetting.
Your mind is quietly sorting.
Through all of your experiences and thoughts.
Setting down and letting go of.
What's no longer serving you.
And what you no longer need.
To carry.
This deep.
Slow rhythm.
That you're settling into.
Is the same rhythm.
Your body uses to heal.
To release.
And to strengthen.
And the best part.
As you don't have to do any of this work.
You simply get to rest.
Relax.
And allow it all to happen.
So let yourself.
A little deeper.
Trusting.
At your mind and your body.
Know exactly what to do.
And that every minute of this rest.
Is another minute.
Of your healing.
For now.
You are completely safe.
And you are completely supported.
You are exactly.
Where you need to be.
Your body.
Knows how to heal itself.
And your mind.
Knows how to fall quiet.
And rest.
With every breath.
You relax.
Just.
A little more deeply.
And with every moment.
You heal.
A little more completely.
You are allowed to let go.
You can think now.
Deeper.
And deeper.
And even deeper still.
Until you lose touch.
With all physical sensations.
And all happenings of the waking world.
Moving closer.
And closer.
To peaceful dreams.
Knowing that you'll awake in the morning.
Feeling completely renewed.
And heal.
In mind.
Body.
And spirit.
As you let go.
A little bit more.
And sing.
Into the most relaxing.
And rejuvenating.
Sleep.
So let yourself.
A little deeper.
Trusting.
At your mind and your body.
Know exactly what to do.
And that every minute of this rest.
Is another minute.
Of your healing.
For now.
You are completely safe.
And you are completely supported.
You are exactly.
Where you need to be.
Your body.
Knows how to heal itself.
And your mind.
Knows how to fall quiet.
And rest.
With every breath.
You relax.
Just.
A little more deeply.
And with every moment.
You heal.
A little more completely.
You are allowed to let go.
You can think now.
Deeper.
And deeper.
And even deeper still.
Until you lose touch.
With all physical sensations.
And all happenings of the waking world.
Moving closer.
And closer.
To peaceful dreams.
Knowing that you'll awake in the morning.
Feeling completely renewed.
And heal.
In mind.
Body.
And spirit.
As you let go.
A little bit more.
And sing.
Into the most relaxing.
And rejuvenating.
Sleep.
And if you find.
That you're still conscious of my voice.
That's perfectly fine.
There's no need to worry.
Or become frustrated.
Much the opposite,
In fact.
Because you are mind massage.
Is going to start over.
And continue.
For as long as you need.
To drift off.
And you might even be surprised.
Just.
.
.
How effective.
A second pass of this.
Mind massage can be.
At helping you relax.
Let go.
And sleep.
So bring your attention.
Up to the ground of your head.
Once again.
Noticing that.
Gentle sensation of the massage.
Allow it to be in the strength.
And the depth.
That you prefer.
And slowly.
Ever so slowly.
It begins to move.
And smile.
Unhurried circles.
Spreading out.
Across your scalp.
Melting every point of tension.
It finds along the way.
Anywhere your head has been.
Holding on.
Even just a little.
You feel it.
Beginning to let go.
Loosening.
Softening.
And releasing.
And that gentle massage.
Continues to travel.
Around the sides of your head.
To your temples.
Resting there for a moment.
Continuing with those circles.
Right in that space between your eyes and your ears.
Where so much of the day tends to gather.
And settle.
You can let all of that go now.
There's nowhere else that energy.
Needs to be held.
There's nothing for it to serve right now.
So simply allow it to melt away.
Softened and eased.
By that rhythmic movement.
And it may even begin to feel.
That you've released a pressure valve.
On your head.
All of that tension.
All of that stress.
Not just physical.
But emotional too.
It's just draining out now.
Allowing you to soften.
Just that bit more.
Deeper.
And deeper down.
As that touch.
Moves to your forehead continuing with those.
Soothing and easy circles.
Across your brow.
And the bridge of your nose.
As all of the muscles of your face.
Soften.
And relax.
Your eyelids.
Have here now.
So deeply at rest that You wouldn't even want to open them.
If you could.
And if it's helpful.
You can imagine a warmth.
Or a coolness following the touch of this massage.
Whatever feels right to you.
And from there.
As those tired lines of your forehead.
Are smoothed out.
And every worry.
Held in your mind.
Has drained away.
The massage moves.
Down to the sides of your face.
Massaging along your cheeks.
To the joint of your jaw.
As you feel it unclench.
Your teeth.
Gently parting.
And your tongue.
Resting loose.
In the bottom of your mouth.
As all of the muscles in your face.
Have completely melted now.
Attention.
Faded.
All stress dissolved.
It's that soothing rhythm.
Of the massage.
Moves around.
To the base of your skull.
Right where your head.
Meets your neck.
One of the places we hold tension.
Without even noticing.
And it has those gentle circles.
And continue to work out.
And soften away all tension there.
You feel your head.
Growing heavier and heavier.
Sinking.
All the way down.
Knowing your pillow is fully capable.
Of holding all of its weight.
And so you just let go.
And allow it to do so.
There's nothing left.
For you to hold on to here.
Just release.
And continue softening.
Deeper and deeper down.
Each circular motion of the massage.
Relieving just another bit.
Of tension.
And each passing breath.
Just that bit softer.
As you drift.
Just that bit farther.
And farther.
From all thoughts and worries.
From all stresses.
Leaving the waking world behind.
Knowing that it will be there.
When you awake.
Fully refreshed in the morning.
And simply resolving.
To enjoy this pleasant massage.
For now.
And now that this.
Mind Massage has dramatically released the tension.
And the energy in your head.
You notice how a similar relaxation has come to the mind.
Your thoughts less frequent.
There's more space in between them.
And when they do arrive,
There's a distance.
Almost like a barrier.
Which they can't cross.
And prevents them from bothering you.
Allowing you to realize that.
These thoughts are just passing happenings of your mind.
In the same way that the breath.
And the heartbeat.
Are passing happenings of the body.
And speaking of the body.
You think.
It might be nice for that massage.
To begin spreading.
Down through your neck.
And into your shoulders.
Melting away.
All the tension you've been carrying there.
Not only throughout the day.
But maybe for much longer than that.
And ask those gentle circles.
Relieve all of the stress.
And tightness there.
You feel those muscles let go.
And relief.
Entirely.
Whatever stress they were attached to.
Whether it's physical,
Emotional.
Spiritual.
It's safe to let it go now.
And as you release it.
It's as though the massage knows.
As it begins to move.
Down your arms.
Through your elbows.
And your forearms.
Your wrists.
Pausing in your palms.
To release the tension you've built there.
From a full day of life.
And you feel all of the tension.
And energy there.
Flowing out.
Through your fingers.
Leaving your arms heavy.
Lose.
And completely at ease.
And wants all of that tension.
Is fully released.
The massage.
Moves to your back.
Down along your spine.
One vertebra at a time.
Softening.
With every breath.
And in this way.
Hat massage.
Spreads across your body.
To every spot.
Holding tension.
Releasing all of the stress.
Each part of you has been carrying.
Day after day.
Finally.
It's all allowed.
To let go.
And it continues.
As long as you need.
Until every muscle.
And every joy.
Is completely relaxed.
Your entire body.
Perfectly at rest.
All tension released.
As though you've melted.
Into the bed.
And you're lying perfectly at ease.
And it's in this moment.
Following the massage.
That she began to realize.
No matter.
Whether you're already asleep.
Whether you drift off in the next few moments.
Or whether you're still listening.
An hour from now.
The state.
Of deep relaxation.
You're currently in.
Is healing you.
Your body.
Knows innately.
How to repair itself.
It's been doing it your whole life.
And it always will.
In these moments of quiet.
Slow stillness.
You are design.
For healing this way.
So right now.
As your mind.
Grows quieter.
And your body grows heavier.
Just know.
That's somewhere beyond your awareness.
Your body.
Is repairing.
Restoring.
And healing.
Not only your body.
In your mind.
But your spirit as well.
The cells in your muscles,
In your bones.
Are mending.
Your nervous system.
Is settling.
And resetting.
Your mind is quietly sorting.
Through all of your experiences and thoughts.
Setting down and letting go.
What's no longer serving you.
And what you no longer need.
To carry.
This deep.
Slow rhythm.
That you're settling into.
Is the same rhythm.
Your body uses to heal.
To release.
And to strengthen.
And the best part.
Is you don't have to do any of this work.
You simply get to rest.
Relax.
And allow it all to happen.
So let yourself.
A little deeper.
Trusting.
At your mind and your body.
Know exactly what to do.
And that every minute.
Of this rest.
Is another minute.
Of your healing.
For now.
You are completely safe.
And you are completely supported.
You are exactly.
Where you need to be.
Your body.
Knows how to heal itself.
And your mind.
Knows how to fall quiet.
And rest.
With every breath.
You relax.
Just.
A little more deeply.
And with every moment.
You heal.
A little more completely.
You are allowed to let go.
You can sink now.
Deeper.
And deeper.
And even deeper still.
Until you lose touch.
With all physical sensations.
And all happenings.
Of the waking world.
Moving closer.
And closer.
To peaceful dreams.
Knowing that you'll awake in the morning.
Feeling completely renewed.
And heal.
Mind.
Body.
And spirit.
As you let go.
A little bit more.
And sing.
Into the most relaxing.
And rejuvenating.
Sleep.
So let yourself.
A little deeper.
Trusting.
At your mind and your body.
Know exactly what to do.
And that every minute.
Of this rest.
Is another minute.
Of your healing.
For now.
You are completely safe.
And you are completely supported.
You are exactly.
Where you need to be.
Your body.
Knows how to heal itself.
And your mind.
Knows how to fall quiet.
And rest.
With every breath.
You relax,
Just.
.
.
A little more deeply.
And with every moment.
You heal.
A little more completely.
You are allowed to let go.
You can sink now.
Deeper.
And deeper.
And even deeper still.
Until you lose touch.
With all physical sensations.
And all happenings.
Of the waking world.
Moving closer.
And closer.
To peaceful dreams.
Knowing that you'll awake in the morning.
Feeling completely renewed.
And heal.
Mind.
Body.
And spirit.
As you let go.
A little bit more.
And sing.
Into the most relaxing.
And rejuvenating.
Sleep.
