- 1 day ago
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00:00Hello and welcome. It is time to let the day go. It is time to find your quiet space for rest.
00:08This is a safe place, just for you. Here, you can unwind and prepare for sleep.
00:15We will move slowly, without any rush. There is nothing you need to do right now except to listen.
00:22The world outside can wait. All of its sounds and demands can fade into the background.
00:27Your only task now is to allow yourself this moment of peace and quiet.
00:33This time is dedicated to helping you relax and drift into a deep, comfortable sleep.
00:38Tonight, we will use a gentle method to help you fall asleep. It is designed to be very simple and calming.
00:46We will use a soft, whispered countdown. This countdown will guide your body and your mind toward rest.
00:52Each number will be a small step deeper into relaxation. There is no need to focus too hard.
00:59Just let the sound of the words wash over you. Think of it as a gentle river, carrying you slowly toward the ocean of sleep.
01:08The pace will be unhurried. Each part is designed to bring you more comfort, more stillness, and more ease.
01:15The purpose of this time together is to create a peaceful transition from being awake to being asleep.
01:24Sometimes, our minds are too busy at the end of the day. They hold on to thoughts and worries.
01:30This practice will help your mind soften its grip. It will give your thoughts a place to settle down.
01:36We will not be exploring any complex ideas or stimulating topics.
01:41Instead, we will focus only on simple sensations.
01:45We will focus on your breath, your body, and the feeling of growing sleepy.
01:49Let this be a simple, soothing experience for you.
01:53As we begin, I invite you to let go of any expectations.
01:58You do not need to try to fall asleep.
02:00In fact, trying too hard can often keep you awake.
02:04Instead, simply follow along with the quiet instructions.
02:09Allow your body to respond in its own time.
02:12Your only job is to be here, in this moment.
02:16Listen to the soft whispers.
02:19Feel the growing sense of calm.
02:21Trust that your body knows exactly what to do.
02:24It knows how to rest.
02:27We are just here to gently remind you how.
02:30Welcome to this quiet time.
02:32Now I invite you to find a comfortable position.
02:36Lie down in your bed.
02:38Let your body settle into the mattress.
02:40You can place your arms by your sides.
02:43Or rest them on your stomach.
02:45Whatever feels most natural to you is the right way.
02:49Adjust your pillows so that your head and neck feel supported.
02:53Pull your blankets up around you.
02:55Feel their gentle weight and warmth.
02:57This is your safe and comfortable space.
02:59It is a cocoon where you can fully relax.
03:04Take a moment to make any final adjustments so you can remain still and undisturbed.
03:09Let's begin with a simple breath.
03:13Take a slow, gentle breath in through your nose.
03:16Feel the air fill your lungs.
03:19And now, slowly breathe out through your mouth.
03:22Let the air leave your body completely.
03:25We will do this again.
03:27Breathe in, slowly and deeply.
03:31And breathe out, letting go of the day.
03:33There is no need to force your breath.
03:37Just allow it to be natural and easy.
03:40Your breathing is an anchor.
03:42It connects you to the present moment.
03:44It helps to calm your nervous system with each quiet cycle of air.
03:48As you continue to breathe, bring your attention to your face.
03:52Notice the small muscles around your eyes.
03:55Allow them to soften.
03:57Let go of any tension you might be holding there.
04:00Let your jaw relax.
04:01You can let your mouth open just a little.
04:04Feel the space between your teeth.
04:07Your tongue can rest gently in your mouth.
04:09There is no need to hold it in any particular way.
04:13Let a feeling of softness spread across your entire face.
04:17Like a gentle, warm cloth being placed over it.
04:20Your face is now at ease.
04:23Now, let that feeling of relaxation travel down to your shoulders.
04:27Many of us hold stress in our shoulders without even realizing it.
04:32Allow your shoulders to drop away from your ears.
04:36Let them feel heavy and loose.
04:39Imagine any leftover tension from the day melting away from this area.
04:43Feel them sink down into the bed beneath you.
04:46With each breath out, let your shoulders become even heavier, even more relaxed.
04:52Your face is soft.
04:54Your shoulders are relaxed.
04:56You are preparing your body for a peaceful and deep sleep.
04:59Now, let's bring your awareness to your body.
05:03Feel the weight of your body resting on the bed.
05:06Notice the points of contact.
05:08Feel where your head touches the pillow.
05:11Notice the gentle pressure there.
05:12Feel your shoulders sinking into the mattress.
05:16Feel your back sinking into the mattress.
05:19Feel your hips sinking into the mattress.
05:22The bed is holding you completely.
05:25It is supporting your full weight.
05:27You do not need to hold yourself up anymore.
05:30You can let go and trust the surface beneath you.
05:33It is strong, stable, and secure.
05:37Allow your body to feel heavy, grounded, and safe.
05:41Think about the gentle pull of gravity.
05:45It is a constant, steady force.
05:47It is holding you here, in this comfortable place.
05:51Let that force help you relax even more.
05:55With every breath, feel your body becoming a little heavier.
05:58Imagine your limbs are filled with warm, heavy sand.
06:03This pleasant heaviness spreads through your arms.
06:06This pleasant heaviness spreads through your legs.
06:08It is a sign that your muscles are releasing their hold.
06:12They are letting go of the need to move or to be tense.
06:16Your body is becoming still, calm, and deeply relaxed, sinking into rest.
06:22Let your attention drift to the air around you.
06:26Notice the temperature of the air on your skin.
06:28Perhaps you can feel the coolness on your face or hands.
06:33Or maybe you feel the warmth of the blankets covering you.
06:36There is no right or wrong way to feel.
06:39Just observe the sensation, without judgment.
06:43The air is still and quiet in your room.
06:46It surrounds you like a soft, invisible blanket.
06:49It is part of this calm environment you have created for yourself.
06:55This space is dedicated entirely to your peace and tranquility.
06:59As you lie here, feel the full support of the bed beneath you.
07:03Every part of your body that touches the mattress is held.
07:07Your heels, your calves, your back, your head.
07:12All are supported.
07:14You can release all effort.
07:16There is nothing more for you to do but to rest here.
07:20Feel the solidness of the bed.
07:22It will not move.
07:23It is a firm foundation for your sleep.
07:26Let this feeling of being held and supported give you a deep sense of security.
07:31You are safe.
07:32You are comfortable.
07:34You are ready to let go.
07:35Let us return our focus to the breath.
07:38Your breath is your anchor to this quiet moment.
07:42It is a steady rhythm that happens all on its own.
07:45You do not need to control it.
07:47Simply observe it.
07:49Feel the air as it enters your nose.
07:52It might feel slightly cool.
07:54And feel the air as it leaves your mouth.
07:57And feel the air as it leaves your nose.
08:00It might feel slightly warm.
08:02This simple change in temperature is a small detail to focus on.
08:06It can help keep your mind from wandering.
08:08It keeps you here.
08:10In this peaceful state of awareness.
08:13Let's follow one breath all the way through.
08:17Take a slow inhale.
08:19Feel your chest rise gently.
08:21Feel your belly rise gently.
08:24The air is filling your lungs with ease.
08:27Pause for just a moment at the top of the breath.
08:29Now, exhale slowly.
08:32Feel your chest fall.
08:34Feel your belly fall.
08:36The air leaves your body, taking any remaining tension with it.
08:39Your body knows exactly how much air it needs.
08:42You can trust this natural process.
08:45Each breath is a wave of calm, washing over you again and again, bringing you deeper into
08:51stillness.
08:51Let's try a simple breathing pattern.
08:55We will breathe in slowly.
08:56And we will breathe out even more slowly.
08:59Let's try it together.
09:01Breathe in.
09:02Two.
09:03Three.
09:04And now, breathe out.
09:06Two.
09:07Three.
09:08Four.
09:08Five.
09:09Let's do that again.
09:11A slow breath in.
09:13Filling your lungs gently.
09:14And a long, slow breath out.
09:17Releasing everything completely.
09:18This longer exhale helps to signal to your nervous system that it is time to rest.
09:26It is a powerful cue for your body to relax and prepare for sleep.
09:31Continue breathing in this easy, gentle way.
09:34Your breathing is becoming slower and deeper.
09:38The rhythm is becoming more and more regular.
09:40It is like a soft, steady drumbeat lulling you towards sleep.
09:45Each cycle of breath is a step further away from the busy day.
09:49Each cycle is a step closer to deep, restorative rest.
09:53Your mind is quiet.
09:55Your body is calm.
09:56Your breath is your guide.
09:58Just follow its gentle, predictable rhythm as you continue to relax more and more completely
10:03with each passing moment.
10:05We will now begin our whispered countdown.
10:07Um, this countdown is a gentle path downward into a state of deep relaxation.
10:15We will start with the number 20.
10:18Each number will be a step down, a signal to your mind and body to let go a little more.
10:24There is no need to concentrate hard.
10:27Just allow the sound of each number to be a soft reminder to relax.
10:32Let the words and the silence between them guide you.
10:35We will move slowly with plenty of space for you to sink into comfort.
10:40Let's begin.
10:4220.
10:43Let the number 20 represent a heavy, warm blanket.
10:49Imagine it being draped gently over your entire body.
10:53It covers you from your toes all the way up to your shoulders.
10:56It is a feeling of comfort, weight, and security.
11:01You feel protected and snug.
11:03The day is far away now.
11:05All that matters is this feeling of warmth and heaviness.
11:09With the number 20, you allow yourself to be completely covered by this blanket of calm.
11:15You are sinking down, just a little, into the mattress.
11:2019.
11:20With the number 19, let another layer of relaxation settle over you.
11:27This layer is even softer than the first.
11:30It is like a fine mist of peace, gently falling upon you.
11:35It soothes the surface of your skin.
11:37It quiets the tiny muscles in your face even more.
11:41Any lingering expression melts away.
11:44Your forehead is smooth.
11:46Your jaw is loose.
11:47Your eyelids feel heavy and still.
11:50The number 19 brings a gentle hush to your body,
11:54quieting all the small, unnecessary tensions you might have been holding.
11:5918.
12:01The number 18 invites your thoughts to slow down.
12:05Imagine your thoughts are like clouds drifting slowly across a calm sky.
12:10You do not need to hold on to them.
12:13You do not need to examine them.
12:14Just watch them float by, one by one, without attachment.
12:19They appear, and then they drift away, leaving the sky of your mind more clear and open.
12:26With 18, you give your mind permission to become quiet.
12:30The thoughts become slower, softer, and farther apart.
12:34They are losing their energy and their importance.
12:3617.
12:38As we arrive at the number 17, feel your body sinking even deeper into the bed.
12:45The feeling of heaviness in your limbs is becoming more profound.
12:48Your arms feel heavy and still.
12:51Your legs feel heavy and completely at rest.
12:55It would feel like too much effort to move them now.
12:59And that is a wonderful feeling.
13:01It is the feeling of true physical release.
13:05You are letting go of control and allowing your body to be completely passive.
13:10The number 17 is the feeling of deep, pleasant heaviness anchoring you to your bed.
13:1616.
13:19With the number 16, we focus on the sounds around you.
13:23But instead of listening closely, we will let them fade.
13:27Imagine a volume dial in your mind.
13:30With the number 16, you are turning that dial down.
13:34The sounds of the room, or any sounds from outside, become distant.
13:39They become muffled and unimportant.
13:41They are just part of the background, like the soft hum of a faraway machine.
13:48Your attention is turning inward, away from the world outside.
13:52The only sound that matters is the quiet sound of my voice and your own gentle breath.
13:5815.
13:59Now we reach 15.
14:02This number brings a deep sense of ease.
14:05Let this feeling spread through your entire being.
14:08It is the feeling that everything is okay.
14:10There is nothing to worry about.
14:13There is nothing to figure out.
14:15All is well.
14:17You are safe.
14:19You are comfortable.
14:21You are exactly where you need to be.
14:23This sense of ease is like a warm, gentle light glowing in the center of your chest.
14:29It radiates outward, filling every part of you with a feeling of peace and contentment.
14:35You can rest in this feeling.
14:37You have taken these first few steps down the path to sleep.
14:41You have moved from 20 down to 15.
14:45With each number you have let go a little more.
14:48Your body is heavier.
14:49Your mind is quieter.
14:51Your breath is slow and steady.
14:54You are doing wonderfully.
14:56There is nothing else you need to do.
14:58Just continue to float here, in this calm space you have created.
15:02We will continue our journey downward in a little while.
15:07For now, just rest.
15:09Rest in the quiet space of 15.
15:12We continue our journey down into deep rest.
15:15We will now gently tense and release different parts of your body.
15:19This will help your muscles let go of any hidden tension.
15:22It will help you relax even more completely.
15:26Do not strain yourself.
15:28This is a very gentle process.
15:30We will begin with your face.
15:33Squeeze the muscles around your eyes.
15:35Squeeze the muscles in your forehead.
15:37Just a gentle squeeze.
15:39Hold it for a moment.
15:41Feel that small amount of tension.
15:44Now, let it all go.
15:47Release completely.
15:49Feel the muscles soften and smooth out.
15:52All tension is gone.
15:54Now, let's move to your jaw.
15:56Gently clench your teeth together.
15:59Feel the muscles in your jaw tighten just a little.
16:02Feel the muscles in your temples tighten just a little.
16:06Hold this gentle tension.
16:08And now, release.
16:10Let your jaw go slack.
16:12Allow your mouth to open slightly.
16:15Feel the space between your top teeth.
16:18Feel the space between your bottom teeth.
16:21Let your tongue rest comfortably in your mouth.
16:24The muscles are now soft and loose.
16:27A wave of relaxation flows through your jaw.
16:30A wave of relaxation flows through your cheeks.
16:33Your entire face feels heavy, calm, and completely at ease.
16:37You are letting go more and more.
16:40Let's continue our whispered countdown.
16:44We are now at the number 14.
16:4714.
16:49With the number 14, let this deep relaxation flow down into your neck.
16:53The muscles in your neck work hard all day.
16:56It is time for them to rest.
17:00Let your neck feel soft and loose.
17:02Imagine it can no longer hold your head up.
17:05The pillow is doing all the work for you now.
17:08There is no tension in the front of your neck.
17:11There is no tension in the back of your neck.
17:13There is no tension in the sides of your neck.
17:17It feels wonderfully free and light.
17:20Every part of your head and neck is now deeply relaxed and still.
17:25Gently, without straining, press your head back into your pillow.
17:29Feel the muscles in the back of your neck engage just a little bit.
17:35Hold that gentle pressure for a moment.
17:37Just a small effort.
17:40And now, release.
17:43Let your head rest completely.
17:45Feel the muscles soften and lengthen.
17:49All the tension has melted away.
17:51Your neck is now completely supported by the pillow beneath it.
17:55Your face is soft.
17:57Your jaw is loose.
17:59Your neck is free.
18:01You are sinking deeper into a state of quiet rest.
18:04Whispering.
18:05Section 2.
18:07Releasing the shoulders and arms.
18:09Whispering.
18:11Now we bring our attention to your shoulders.
18:14Whispering.
18:15We often carry the weight of the day in our shoulders.
18:19Whispering.
18:20Let's release it now.
18:23Whispering.
18:24Gently lift your shoulders up toward your ears.
18:27Whispering.
18:28Just a small, gentle shrug.
18:31Whispering.
18:32Hold them there for a moment.
18:34Whispering.
18:35Notice the feeling of tightness.
18:37Whispering.
18:38And now, let them drop completely.
18:41Whispering.
18:42Let them go with a soft sigh.
18:45Whispering.
18:45Feel them become heavy as they sink down into the mattress.
18:48Whispering.
18:49Whispering.
18:50All the burdens they carried are now gone.
18:53Whispering.
18:54They are melting away into the bed beneath you.
18:58Whispering.
18:59Let's continue our countdown.
19:01Whispering.
19:02Whispering.
19:03We are moving deeper into relaxation.
19:05Whispering.
19:07Thirteen.
19:08Whispering.
19:09With the number thirteen, this feeling of release flows down from your shoulders.
19:14Whispering.
19:15Into your arms.
19:17Whispering.
19:17Feel a wave of heaviness travel all the way down.
19:21Whispering.
19:21To your fingertips.
19:23Whispering.
19:24Your arms are becoming very heavy and very still.
19:28Whispering.
19:29They are resting comfortably by your sides.
19:32Whispering.
19:32They are resting comfortably on your body.
19:36Whispering.
19:38They have no desire to move.
19:40Whispering.
19:41They are completely at peace.
19:44Whispering.
19:46The relaxation spreads through your upper arms.
19:49Whispering your elbows.
19:51Whispering your forearms.
19:52Whispering.
19:53And into your hands.
19:55Whispering.
19:57Your arms are now fully and completely relaxed.
20:00Whispering.
20:00Now, make a gentle fist with both of your hands.
20:05Whispering.
20:06Squeeze your hands gently.
20:08Whispering.
20:09Not too tight.
20:11Whispering.
20:12Just enough to feel the muscles working in your hands.
20:15Whispering and forearms.
20:17Whispering.
20:18Hold that gentle squeeze.
20:20Whispering.
20:21And now, release.
20:23Whispering.
20:25Let your fingers uncurl and relax.
20:28Whispering.
20:28Feel the energy and tension flowing out from your fingertips.
20:33Whispering.
20:34Your hands are now soft and open.
20:36Whispering.
20:37They feel warm and heavy.
20:40Whispering.
20:41There is no tension left in them at all.
20:44Whispering.
20:44They are completely at rest, just like the rest of your body.
20:49Whispering.
20:50Let's take a slow breath together.
20:53Whispering.
20:54Breathe in gently.
20:56Whispering.
20:57And breathe out slowly, letting go even more.
21:00Whispering.
21:02Twelve.
21:03Whispering.
21:04The number twelve deepens this feeling of release in your arms and shoulders.
21:09Whispering.
21:11They feel so wonderfully heavy now.
21:13Whispering.
21:14They are anchored to the bed.
21:17Whispering.
21:18Imagine any last trace of tightness simply dissolving away, like sugar in warm water.
21:24Whispering.
21:24It disappears without a trace.
21:28Whispering.
21:29Your shoulders.
21:30Whispering.
21:31Your arms.
21:32Whispering.
21:34And your hands are now in a state of profound rest.
21:37Whispering.
21:38They are still.
21:40Whispering.
21:41They are heavy.
21:43Whispering.
21:45They are calm.
21:46Whispering.
21:48You are doing wonderfully.
21:50Whispering.
21:51Just allowing your body to let go.
21:54Section 3.
21:56Softening the Chest and Belly.
21:58Our journey of relaxation now moves to your chest and your back.
22:03Take a slow, deep breath in and feel your chest expand.
22:07Hold the breath for just a moment.
22:09Feel the gentle stretch in the muscles of your chest and upper back.
22:13And now, as you exhale, let everything soften.
22:18Feel your chest fall.
22:20Feel your back sink deeper into the bed.
22:23Let go of all the tension held in this area.
22:25With each breath out, you are releasing more and more.
22:30Your breathing is slow and easy.
22:33Let's invite the countdown to guide us further down.
22:3611.
22:37With the number 11, a feeling of warmth spreads across your chest.
22:43It is a gentle, soothing warmth, like a sunbeam on a quiet afternoon.
22:47This warmth represents peace and safety.
22:51It radiates from the center of your chest, filling your entire upper body.
22:57It melts away any remaining tightness around your heart and lungs.
23:02It brings a feeling of openness and ease.
23:04Your chest is calm.
23:07Your heart is beating in a slow, steady rhythm.
23:10Everything is peaceful here.
23:13Now, bring your awareness to your belly.
23:17Many of us hold emotional tension in our stomach.
23:20Let's release it.
23:22Gently tighten the muscles of your abdomen.
23:25Pull your belly in just a little.
23:26Hold that gentle tension for a moment.
23:30Feel the muscles engage.
23:32And now, release completely.
23:35Let your belly become soft and relaxed.
23:38Allow it to rise and fall gently with each slow breath.
23:42There is no need to hold it in.
23:44Let it be completely soft and at ease.
23:48We continue our descent into sleep.
23:5110.
23:51The number 10 brings a profound sense of softness to your core.
23:57Your entire torso, from your chest down to your belly, is now completely relaxed.
24:02Imagine this area is as soft as a freshly baked loaf of bread.
24:06It is warm, yielding, and comfortable.
24:09All the knots of worry or stress have come undone.
24:13Your organs are resting.
24:15Your digestion is calm.
24:16Your entire midsection is in a state of deep, peaceful surrender.
24:21You are letting go, layer by layer, with each number and each breath.
24:27Section 4.
24:28Letting Go in the Hips, Legs, and Feet
24:30Now we let the wave of relaxation continue its journey downward.
24:35Bring your attention to your hips.
24:37Bring your attention to your lower back.
24:40This area supports so much of your body during the day.
24:43It is time for it to rest.
24:46Gently squeeze the muscles in your buttocks.
24:48Just a small, gentle clench.
24:50Hold it there for a moment.
24:53Feel the tension.
24:54And now, release it completely.
24:58Feel the muscles spread out and soften.
25:01Feel your hips sink into the mattress.
25:03They are heavy and grounded.
25:05Let's continue our slow and steady countdown.
25:08With the number 9, this wonderful release flows down into your legs.
25:15A feeling of heavy, warm relaxation pours into your thighs.
25:19It flows over your knees.
25:21Down into your calves.
25:22Your legs feel so heavy now.
25:25It would be a great effort to move them.
25:28And that is a good sign.
25:30It means they are truly letting go.
25:33They are releasing all the energy from walking.
25:35They are releasing all the energy from standing.
25:38They are releasing all the energy from moving through your day.
25:42Your legs are now completely still and deeply relaxed.
25:46Anchored to the bed.
25:47Now, let's move to your feet.
25:51Gently curl your toes downward.
25:54As if you are trying to press them into soft sand.
25:57Feel the arch of your foot tighten just a little.
26:00Hold that gentle tension.
26:01And now, release.
26:04Let your toes relax and spread out.
26:07Next, gently pull your toes up toward your shins.
26:11Feel the stretch in your calves.
26:13Hold it for just a moment.
26:15And now, release.
26:18Let your feet and ankles go completely limp.
26:21Let them fall naturally to the sides if they wish.
26:24We are getting so close to a state of deep, peaceful rest.
26:288
26:29With the number 8, your feet become warm and heavy.
26:34Imagine all remaining tension flowing out through the soles of your feet.
26:38It drains away into the ground, leaving you completely.
26:43Your feet and ankles are now entirely free of tension.
26:46They are soft, warm, and still.
26:49From the top of your head to the tips of your toes,
26:52your entire body is now in a state of deep relaxation.
26:56You have released the tension.
26:58Muscle by muscle.
27:007
27:01And now, 7.
27:04The number 7 is a moment to pause and feel.
27:07Just notice the state of your body.
27:09It is heavy.
27:10It is warm.
27:11It is still.
27:13Your mind is quiet.
27:15Your breath is slow and rhythmic.
27:16You have guided your body into a perfect state for sleep.
27:21There is nothing more you need to do.
27:24Just rest here in this deep, comfortable stillness.
27:28You are safe.
27:29You are calm.
27:30You are ready to drift even deeper.
27:33We continue our gentle journey down into sleep.
27:37Your body is now deeply relaxed.
27:39Your mind is quiet and calm.
27:41We will now use some simple images to help you drift even further.
27:45These are just soft suggestions.
27:48Let them come and go easily in your mind.
27:52Do not try too hard to picture them.
27:54Simply allow the feeling they bring to wash over you.
27:58We will begin by imagining a quiet, safe room.
28:01This room exists only in your mind.
28:04It is your own private space for rest.
28:07Let's continue our countdown, moving ever deeper.
28:116.
28:13With the number 6, you find yourself standing at the door of this quiet room.
28:19The door is simple and familiar.
28:22You know that beyond this door lies only peace and stillness.
28:25There is nothing to be afraid of.
28:28There are no surprises.
28:29You can feel the calm energy radiating from the room even before you enter.
28:33It is a space designed perfectly for you.
28:37For your own comfort and security.
28:40You can rest here for as long as you need.
28:43This is your personal sanctuary for deep sleep.
28:47You reach out and turn the handle.
28:49It feels smooth and cool in your hand.
28:52The door opens without a sound.
28:55You step inside and gently close it behind you.
28:58As the door clicks shut, you feel a profound sense of peace.
29:01All the sounds and concerns of the outside world are now left behind.
29:07They cannot enter this space.
29:09You are completely separated from the day.
29:12You are in a place of total tranquility.
29:15The air in the room is fresh and still.
29:18The temperature is perfect for you.
29:21Inside this room, everything is simple and uncluttered.
29:24The colors are soft and muted.
29:26The furniture is sparse and comfortable.
29:30There is a bed in the center of the room, with soft linens, plush pillows, waiting just
29:35for you.
29:36There is nothing here that needs your attention.
29:39No screens.
29:40No books.
29:42No distractions.
29:44It is a space purely for rest.
29:46Its only purpose is to hold you safely while you sleep.
29:50This is your haven.
29:51This is where you can let go completely.
29:54Now, you move toward the bed.
29:57In your quiet room.
29:59You can feel the soft rug under your feet.
30:02The bed looks so inviting.
30:04You lie down.
30:06The mattress cradles your body perfectly.
30:08The pillows cradle your body perfectly.
30:11You pull a soft, light blanket over you.
30:14It is the perfect weight.
30:16Not too heavy.
30:18Not too light.
30:18You are surrounded by comfort.
30:22In this room, you feel a deep sense of belonging.
30:25This is your place.
30:27You are safe and sound here.
30:29You can finally let your guard down completely.
30:32Let's continue our descent.
30:34We are getting closer now.
30:365
30:37With the number 5, you notice the light in the room.
30:41It is not bright.
30:42It is a very soft, gentle glow.
30:45It might be the light from a single small lamp in the corner.
30:49Or perhaps it is the soft moonlight filtering through a curtained window.
30:54This light is warm and kind.
30:57It has no sharp edges.
30:59It fills the room with a peaceful ambiance.
31:02This soft light is a signal to your mind that it is time for rest.
31:06It is the opposite of the bright, stimulating light of the day.
31:10This soft glow is deeply calming to your eyes.
31:14Even with your eyes closed, you can imagine this gentle light.
31:18It does not ask for your attention.
31:21It simply is.
31:22It is a steady, unwavering presence in the room.
31:25This light has a soothing quality.
31:28It seems to quiet your thoughts even further.
31:32Imagine this warm, gentle light filling the space behind your closed eyes.
31:35It is a light of peace.
31:38It is the light that comes just before deep, dreamless sleep.
31:42It is a sign that you are very, very close to rest.
31:47As you lie here, bathed in this soft, warm glow,
31:51your breathing remains slow and steady.
31:54Inhale.
31:55Exhale.
31:56And exhale.
31:58Each breath seems to take you deeper into the comfort of the bed.
32:02Deeper into the stillness of the room.
32:05The gentle light seems to pulse softly with your breath.
32:08A slow, steady rhythm of light.
32:11A slow, steady rhythm of air.
32:14A rhythm of peace.
32:16A rhythm of sleep.
32:18You are drifting now.
32:20Floating in this calm, softly lit space.
32:22There is nothing left to do but to allow this gentle current to carry you.
32:28As you rest in your quiet room, a new element enters your awareness.
32:32It is a soft, gentle sound.
32:34It is the sound of rain falling on the roof above you.
32:38It is not a storm.
32:39It is slow, steady, peaceful rain.
32:42You can hear the soft tapping of the raindrops.
32:45It is random, yet rhythmic.
32:47One of the most calming sounds in nature.
32:50You are inside.
32:52Warm, dry.
32:53The rain is outside.
32:55Washing the world clean.
32:57You are completely safe and protected.
33:00Let us sink deeper with the countdown.
33:03Four.
33:04With the number four, you let the sound wash over you.
33:07The gentle pitter-patter is a soothing lullaby.
33:10It carries no meaning.
33:11You do not need to analyze it.
33:13You just let it be the background to your deepening relaxation.
33:16The sound is constant and predictable.
33:19It creates a blanket that muffles everything else.
33:22It isolates you in your peaceful sanctuary.
33:25The world outside disappears behind this curtain of rain.
33:29Imagine each raindrop as it lands on the roof.
33:32Tap, tap, tap.
33:34Each drop helps wash away remaining thoughts and worries.
33:38They are cleansed and carried away.
33:40Your mind clears.
33:41The sound is hypnotic.
33:44It draws you further into trance-like calm.
33:47Your mind has nothing to hold onto except this repetitive sound.
33:51It signals safety coziness permission to rest deeply.
33:55Your body is heavy and still.
33:57Your breath is slow quiet.
34:00You are lying here, warm and comfortable, listening to the gentle rain.
34:04The sound is all around you, yet it does not disturb.
34:09It deepens your sense of peace.
34:12It makes your cozy bed feel more wonderful.
34:15There is nowhere else you need to be.
34:17Nothing else you need to be doing.
34:20Just resting.
34:22Listening to the soft, steady rhythm of the rain.
34:25Drifting closer to sleep.
34:27Section 4.
34:28The Slow Rhythm of the Waves
34:31Now, the sound of the rain slowly transforms.
34:34It fades gently and is replaced by another calming sound.
34:38It is the sound of gentle waves lapping against a quiet shore.
34:42Imagine a calm sea at night.
34:45The moon is full, and its light creates a silver path on the water.
34:49You are not in the water.
34:51You are observing it from a safe, comfortable distance.
34:55You can hear the soft, rhythmic sound of the water.
34:58A gentle whoosh as a small wave rolls in.
35:02A soft sigh as it pulls back again.
35:05We are so close now.
35:07Let the countdown guide you all the way down.
35:103.
35:11With the number 3, you sink your breath to the rhythm of these gentle waves.
35:16As the wave rolls in, you breathe in slowly.
35:19As the wave rolls back out to sea, you breathe out slowly.
35:24Inhale with the wave.
35:26Exhale with the wave.
35:27Your breath and the ocean are breathing together.
35:31It is a slow, ancient, and powerful rhythm.
35:33This rhythm is deeply relaxing to your nervous system.
35:37It is the rhythm of life itself, rocking you gently into a state of profound peace.
35:43The sound of the waves is endless and effortless.
35:46It has been happening for millions of years, and it will continue long after we are gone.
35:51There is a deep comfort in this thought.
35:55It helps to put your own small concerns into perspective.
35:59They seem to fade away in the face of this vast, eternal rhythm.
36:02The ocean is taking them from you.
36:06Each wave that pulls back to sea takes a little bit of your remaining awareness with it,
36:12leaving you more empty, more peaceful, more ready for sleep.
36:15You are drifting on this sound.
36:19The slow, steady rise and fall of the waves.
36:23The slow, steady rise and fall of your chest.
36:26In and out.
36:29The two have become one.
36:31Your mind is no longer thinking in words.
36:34It is only feeling this rhythm.
36:37It is a feeling of being rocked gently, like a baby in a cradle.
36:41You are held by this sound.
36:43You are supported by this rhythm.
36:45You are being carried effortlessly into the deep, quiet ocean of sleep.
36:50Section 5.
36:51Drifting into Deep Stillness
36:53The imagery begins to fade.
36:56The sound of the waves grows distant.
36:59The quiet room dissolves.
37:01What is left is a simple feeling of deep, dark, comfortable space.
37:05There are no more pictures.
37:07There are no more sounds.
37:09Only the feeling of floating in a warm, quiet void.
37:12Absolute stillness.
37:14Perfect peace.
37:16Your mind is empty.
37:17Your body is at rest.
37:19You have let go of everything.
37:21We arrive at the final steps.
37:24Two.
37:25Two.
37:26The feeling of letting go completely.
37:29The final surrender.
37:31Imagine you are a feather, floating on a gentle breeze.
37:35Visual.
37:36Feather close-up.
37:37Soft motion.
37:38You have no weight.
37:40You have no direction.
37:41You are carried by the air.
37:43You do not need to do anything.
37:45You do not need to be anything.
37:47You just are.
37:48This is the moment before you cross the threshold into sleep.
37:52Pure potential.
37:54Effortless being.
37:55Floating.
37:56Drifting.
37:58Softening into nothingness.
37:59There is no more effort required.
38:01There is no more effort required.
38:02Your journey is complete.
38:04You have guided body and mind into perfect readiness for sleep.
38:08You gave yourself the gift of quiet stillness.
38:11Allow sleep to take you.
38:13It will come in its own time.
38:15It may come now.
38:16Or in a few moments.
38:18Trust it will arrive.
38:20You have done everything you need.
38:22Now rest in this deep, quiet space you created.
38:25On the very edge of sleep.
38:28Thoughts softened into silence.
38:30Body softened into stillness.
38:32Awareness softening into a gentle, warm darkness.
38:36Let this darkness embrace you.
38:38It is safe.
38:40It is peaceful.
38:41Restorative darkness of deep sleep.
38:44Dissolve into it.
38:46Let it take you.
38:47Drift away completely.
38:49You are safe.
38:51You are comfortable.
38:52You are ready to sleep deeply and peacefully through the night.
38:56Rest now.
38:57Section 1.
39:00The Final Release.
39:02We have reached the end of our journey together tonight.
39:05You have done a wonderful job of letting go.
39:07You have allowed your body to become heavy and still.
39:11You have allowed your mind to become quiet and calm.
39:15You are now floating in a space of deep, peaceful rest.
39:20There is nothing more that you need to do.
39:22There is nothing more to think about.
39:24The only thing left is to allow yourself to drift completely.
39:29You have prepared this space for sleep.
39:32And now you can simply surrender to it.
39:35It is time to let go of this final thread of awareness.
39:37You can continue to breathe in this comfortable, easy way.
39:43Your breath is your anchor, even as you drift away.
39:46It is a slow, steady rhythm that will carry you through the night.
39:50Each quiet breath in brings peace.
39:54Each quiet breath out releases you further into stillness.
39:59Your body knows how to breathe perfectly on its own.
40:03You do not need to guide it any longer.
40:05You can trust it completely.
40:08Let the automatic, gentle rhythm of your breathing
40:10be the last soft sensation that you notice before you fall completely asleep.
40:15This is a moment of complete release.
40:19Release from the day that has passed.
40:21Release from any thoughts about tomorrow.
40:24Release from the need to be aware or in control.
40:28You are giving your body and mind the gift of deep, restorative rest.
40:32This rest will heal you.
40:34It will refresh you.
40:36It will prepare you for a new day.
40:38But that day is far away.
40:41For now, there is only this moment.
40:44This quiet, dark, comfortable moment of letting go.
40:49Allow yourself to dissolve into the softness of your bed.
40:52You are safe.
40:54You are comfortable.
40:55You can let go completely now.
40:58There is no need to hold on any longer.
41:01The journey is complete.
41:03The destination is here.
41:05It is this quiet space.
41:07It is this peaceful feeling.
41:09It is this edge of sleep.
41:11Everything is okay.
41:12Everything is as it should be.
41:15You have given yourself this time.
41:17And now you can receive the deep rest that you deserve.
41:21Let the last number guide you over the edge.
41:24Into the quiet, welcoming darkness of sleep.
41:26We have arrived at the very end of our countdown.
41:39This is the final step.
41:41Let it be a gentle whisper that carries you away.
41:45Let it be the final sound you hear as you drift off.
41:49Allow this last number to be the key that unlocks the door to deep, peaceful sleep.
41:53All of your awareness can now fade away.
41:58All of the relaxation you have cultivated can now carry you into a state of complete rest.
42:04You are ready.
42:05You are so very close.
42:08Let the world dissolve into a soft, quiet blur.
42:11Remember, one, um, you can continue to breathe comfortably.
42:17Rest well.
42:19You are now drifting into a deep and peaceful sleep.
42:21Thank you, man.
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