Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - End the Cycle of Sleeplessness and Insomnia - Stop Feeling Stressed about Falling Asleep

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Starting point is 00:00:46 please go to sleepcove.com slash support. That's sleepcove.com slash support. If you can't support the show right now, please subscribe with a bell to get alerts on all new free content. Thank you. Have you ever gazed in wonder at the Great Pyramid? Have you marvelled at the golden face of Tudankhamun? Or admired the delicate features of Queen Nefertiti?

Starting point is 00:01:21 If you have, you'll probably like The History of Egypt podcast. Every week, we explore tales of this ancient culture. The history of Egypt is available. wherever you get your podcasting fix. Come, let me introduce you to the world of ancient Egypt. Struggling to fall asleep can create a difficult cycle. Feeling stressed because you can't sleep and unable to sleep because you feel stressed.

Starting point is 00:01:58 Over time, this worry grows into a familiar sense of worry as night approaches. But don't worry, this pattern isn't permanent. and tonight you'll learn to release it gently and naturally. In this session, we'll explore the thoughts that fuel this cycle and understand how they've shaped your nights. Through calm breathing, deep relaxation and soothing visualisations, you'll learn to let go of the cloud of anxiety that is lingered at bedtime,

Starting point is 00:02:34 replacing it with clarity, peace and a renewed sense. sense of control. Tonight marks the beginning of a new chapter, a night where your mind and body finally finds the deep, restorative sleep you've been longing for. I'm Christopher Fitton, and this is the Sleepcove podcast, the place to get a great night's sleep. Please remember to subscribe to get updates on all new free content. Please listen to this. recording in a place where you can safely sleep and let's begin all that you'll hear lying in bed. Take a moment to notice just how good it feels to be still. The mattress supports you perfectly, holding the shape of your body in quiet comfort.

Starting point is 00:03:40 The pillow, soft and cool, craving you, just gently over you, their familiar weight, wrapping you in safety and calm. The thing about this moment. Feels right, quiet of the room. The dim light, the softness of the sheets, your skin, you've made it. End of another is your time to rest as you settle. deeper into the bed. You might notice that this is where the cycle usually begins the place

Starting point is 00:04:53 where thoughts about sleep start to stir. The mind begins to question to wonder if rest will come easily tonight. To replay the worry. that has made other nights. Feel long and restless. Tonight is different. You are here to change that pattern. You are here to let go of that old, tired cycle.

Starting point is 00:05:30 Wanting to sleep. But feeling unable to, worrying about the night. Before it is even again, you're so safe. You are supported completely. As you lie, you already sense. that things are beginning to shift, that the tension of sleeplessness is fading, and that this night will bring peace

Starting point is 00:06:14 when you don't have to do anything at all. Simply rest to be still and your heart, to know that change is happening will begin a gentle relaxation. That will help you release every muscle and every trace of that old pattern that draw sleep. So breathe in deeply. And then let it out slowly. Again breathe in deeply.

Starting point is 00:07:25 Letting go of anything you've been holding on to today. This is your time to rest. To simply unwind. To simply be as he breathe gently and deeply. feel yourself beginning to drift inward from the busy world and into a quiet, calm space within, will begin by relaxing your body, step by step, muscle by muscle. From the very top of your head, all the way down to your toes, each breath, you'll feel. feel heavier, calmer and more tease. Focus now. On the very top of your head, imagine of soft

Starting point is 00:08:41 relaxation spreading across your scalp, melting away any tension there. With each slow breath moves down into your forehead, out all the lines in your your forehead. All muscles relax, your eyebrows loosen and your eyes gently rest and you take another deep breath in. Exhale, feel your eyelids grow heavy. The tiny muscles are completely relaxed, comforting feeling. Spreads into your cheeks and jaw if your teeth are touching. Let them part slightly, goes around your mouth. To slack in and rest, your toe relaxes in your mouth.

Starting point is 00:10:36 Your whole face is now loose, warm and peaceful as you breathe deep in, bring attention to your neck. Feel the warmth and relaxation, move down the back of your neck, releasing tightness,

Starting point is 00:11:03 releasing any pains and niggles, and any moves. into your shoulders. Other deep breath, stiffness or strain from your neck and shoulders. Deeply into your shoulders and your shoulders begin to drop, feeling heavy relaxed,

Starting point is 00:11:51 taking you deeper into stillness. Relaxing sensation drifts down through your upper arm, into your elbows, into your forearms, Into your wrists, your arm, the muscles, let go completely. You feel that wave of relaxation. Travel into your hands, your palms soften.

Starting point is 00:12:54 Each finger grows heavy and still, and he feels so good, he felt amazing, a gentle wall. He noticed the rhythm of your breath, nice, that you want to be breathing with the back. the body area, the upper chest area, every exhale. Tension leaves you, every inhale, fills your body, the soothing flows through your chest, releasing tightness around your ribs and lungs. Your breathing is deep and steady down. Breath moves downward and your stomach

Starting point is 00:14:55 relaxes completely and you let your abdomen soften. There's no need to hold or tense. Each breath releases for the last bits of strain, even feel your body. Sinking more deeply into the surface, supported and safe, so comfortable, position, right position for you. that feels so comfortable for you into the place supported by the bed right now. Peaceful energy spreads across your back or your upper back, down the middle of your back all the way down to your lower back. Each muscle loosens, tangles and let's go. Every little muscle around your spine, relaxes, as a bit of your spine.

Starting point is 00:16:41 and melts away. So your whole back feels so supported. Now flows down into your hips. Melting any tightness here, your body feels heavier and calmer. Your hips and pelvis are soft, relaxed and still. And the soothing continues down into your legs. Eyes grow heavy and warm. Releases any tension. weight of the day just slips away from your mind and body and the feeling moves down into your knees you take another deep breath in comfortably supported

Starting point is 00:18:04 and completely safe the gentle relaxation moves down through into your cars loosening the muscles that you have carried here all you feel them growing light and free and it flows into your ankles and into your feet. Releasing every tiny bit of tension, the souls, the arches.

Starting point is 00:18:45 Each tail are completely relaxed, anchoring you when your body is relaxed from the top of your head. To the very tips of your toes, you can let relaxation feeling move, seeing every muscle, and cell within you. And as you breathe in, as you excite, you feel yourself, drifting even deeper, is as though you're floating gently. Weightless, peaceful, wrapped and comfort and quiet. With each breath, you drift further into rest. Your body is calm. Your mind is clear.

Starting point is 00:20:25 You are safe as you continue to breathe. Softly in and out may begin to drift towards sleep. That restores and renews you. You can let yourself go now. Relaxation. Into dreams of warm, quiet and stillness. Everything is peaceful. Everything is calm.

Starting point is 00:21:22 You are completely at rest. Feel soft and heavy. You begin to drift even deeper inwards. Ace beneath your thoughts comes naturally. Each breath draws you deeper down through layers of stillness. Imagine floating. Each inhale, lifting you gently upward, each exhale, letting you sink softly down. Deeper and deeper still.

Starting point is 00:22:26 You can feel yourself. Letting go now distant. To the day like mist. You are safe here. You are calm. You are free in this gentle stillness. Your mind becomes clear. Look softly at the feelings that sometimes rise at bedtime.

Starting point is 00:23:04 at bedtime, a small flutter of worry. But an easy sense, their sleep might not come. There's no need to fear it. Just notice it. With calm curiosity, as if watching from far away, as you breathe in,

Starting point is 00:23:35 bring understanding. As you breathe out, release resistance. That anxious energy taking shape above you. It becomes a cloud, dark heavy cloud. They drift closer as night approaches. And you see it now. And you feel its weight.

Starting point is 00:24:08 And soon you will let it go completely. It's fully relaxed. The muscles, soft and heavy. Your breathing is smooth and even. You can begin. to drift even deeper into the soft, still place inside of your subconscious. A healing thought grow gently. Everything feels calm, quiet and safe.

Starting point is 00:25:23 Your body is perfectly resting now and your mind is calm. Deeply soothed takes you inward further, further in to be further in. Further into the calm, inner subconscious mind, further into that space of inner peace and clarity you know so well in you to breathe, slowly and softly, and you begin to explore what has been keeping you awake each night. You are not here to fight it or resist it. nearly to look at it and understand this feeling from a place of safety and understanding. As you continue to breathe, slowly and deeply, bring to the front of your mind that feeling you know so well to quiet worry that begins as the night approaches.

Starting point is 00:27:11 it starts as a small thought. What if I can't sleep tonight? And then another thought follows, and another until it begins to build, like a soft hum, that grows louder in the background of your mind. You may notice a change in your body, a tightness across the chest, a slight, flutter, a flat, flutter, in your stomach, a sense that something unpleasant might be waiting at bedtime. You feel yourself dreading the night, the endless hours, stretching out before you, they're tossing and turning. Knowing that with each toss, your mind will become more frustrated, sense of dread and anxiety. It looms over you Before the night even begins

Starting point is 00:28:38 As each evening approaches This familiar feeling comes with it The feeling that you dread The feeling that yet again You will not sleep tonight And you will feel powerless to stop it As you continue to breathe Ever deeply

Starting point is 00:29:06 You feel calm and safe and you can see this feeling for what it really is just a thought that was created by you you own this thought

Starting point is 00:29:27 not the other way around this thought is just habit that was formed a long ago and repeated itself so many times that it began to feel real.

Starting point is 00:29:55 And as you are less, you already know, deep down that it's illogical, the fear of sleeplessness, sleep away. But the more you worry about not sleeping, the more alert your mind becomes, your mind becomes, the harder it feels to drift.

Starting point is 00:30:36 You see it clearly now. The circular pattern. The cycle of fear that feeds itself. You can step outside of it, imagine yourself, at a distance. And you can look at it calmly and say, because tonight, right now, you are ready to let it go. You are ready to begin again, to trust your mind, to trust your body, to return to the natural rhythm of the rest that you were born with.

Starting point is 00:31:38 We didn't have these problems when we were young. It's something we've learned and as you are alers more and more, you can begin to imagine of this night-time worry, this restless energy, gathers together into a single image, like a tiny wisp. But as the day continues, the cloud grows in size and intensity, becoming larger and darker. With each passing hour, becoming more and more noticeable as the afternoon moves to evening, the cloud is now very encompassing, hangs heavy, giving rise to your anxiety, that the time for sleep is soon. This cloud is stubbornly following you, minute by minute, and gathering in gathering, and gathering

Starting point is 00:33:25 strength. Its color deepening, swelling, despite it hovering over you, it seems to be exerting downward pressure on you both physically and mentally, pushing negativity down onto you and by the time you're ready to rest, feels enormous. Moving over your head, casting dark shadows. over your sense of peace. This cloud carries all your atious, thoughts about sleep, the dread of being awake, the fear of exhaustion in the morning, the memory of restless nights passed,

Starting point is 00:34:31 it whispers, what if it happens again, and feeds on that fear, you can see it clearly, for what it is, is not part of you. It's not permanent. It does not control you. It's simply a collection of old thoughts and feelings, but no longer serve you. You don't need this cloud anymore. You've carried it long enough. You've made a decision, a powerful decision. A powerful Let it's time for it to go. So take a slow, deep breath in and feel a soft golden light rising from your chest, bright and

Starting point is 00:35:40 calm the colour of strength and peace as you exhale. That light expands our eyes, pushing away the cloud above you. You can almost see the mist beginning to thin, dissipates. There is more of the sky. As you take you feel a soft golden light rising from your chest, bright and calm, the color of strength and peace. And as you exhale, that light expands outward, pushing away the cloud of the cloud of above you. You can almost see the mist beginning to thin as the cloud dissipates, as

Starting point is 00:37:02 of each breath you tape, clears more of the sky and you breathe in again, filling your lungs with light and calm, breathe out. You imagine that light spreading even further stronger, wider, pushing the dark cloud away. Each breath, the cloud loses its power. With each breath, it grows smaller, lighter. You can see pieces of it, breaking apart, dissolving in the gentle wind and you breathe then deeply again and feel a sense of control of inner strength that comes from knowing who is in control of your body and mind. Last fragments of the cloud fade away completely

Starting point is 00:38:29 dissolving into the air, gone forever, never to return because you no longer want to this cloud or the thoughts associated with it you have made your choice to free yourself the cloud will never return

Starting point is 00:38:55 because you have to let it go you have released it you have freed yourself above you now stretches a vast clear sky open and luminous painted with soft stars in gentle moonlight

Starting point is 00:39:20 the sky is beautiful and it is your sky ready to become whatever you want it to be this is because your mind is powerful powerful enough to reject the cloud of sleep anxiety and now powerful enough

Starting point is 00:39:46 to surround you with a place of calm and peace imagine this place and take a moment to feel what it's like to be here this clear in the sky look around in your mind's eye and notice what surrounds you maybe you see

Starting point is 00:40:21 a peaceful landscape after meadow glowing in the golden light or calm way gently washing the shore or an open sky, that stretches forever, that's a safe and beautiful place. You have granted it's so conducive to sleep

Starting point is 00:41:12 about this place. It feels peaceful and relaxing for you. Just being here will help you to sleep time and again. So breathe in deeply that sense of freedom filling you that flows through every cell quiet joy that comes

Starting point is 00:41:49 from knowing that fear is gone you've broken the pattern you've set yourself free you no longer carry that weight that worry you are no longer trapped by sleeplessness from this night on wood

Starting point is 00:42:14 you will go to bed come trusting that sleep will come naturally, as it always does when you are at peace. You find yourself falling asleep more easily each night. Cup in the morning, you'll feel lighter, brighter and more at ease, as if a window was opened inside your mind and the light has come flooding in every night from now on

Starting point is 00:43:14 as you lie down to rest, you remember this feeling the sense of openness and calm the quiet certainty that sleep is safe and that you

Starting point is 00:43:30 can let go and each morning you'll wake refreshed, renewed strong and clear-minded and free from that cloud. As you lie here now, completely calm, completely relaxed. You let these truths settle deep within you. You are stronger than your fears. You are calmer than your negative thoughts.

Starting point is 00:44:12 You are in control of your nights. You are at peace with sleep. The cloud has gone and it will never return. You can see clearly now the beauty around you in this safe and wonderful landscape that you have created. A landscape you can return to whenever you choose. whenever for sleep or relaxation this is your own special place from this night forward

Starting point is 00:44:55 you fall asleep easily you sleep deeply and wake refreshed you are free you are safe you are calm now simply rest here in this calm

Starting point is 00:45:14 enjoying in the soft still The gentle atmosphere, a new place of peace with every breath per into relaxation. With every exhale, you release the last of what you no longer need. You are drifting now into deep, natural sleep, you are at ease, and you sleep deeply now. sleep soundly, sleep peacefully all through the night and restored and free.

Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - End the Cycle of Sleeplessness and Insomnia - Stop Feeling Stressed about Falling Asleep

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