Sleep Escape: Sleep Meditation & Hypnosis - 8 Hour Deep Sleep Hypnosis Meditation for Exhaustion, Fatigue, Burnout

Episode Date: December 17, 2025

Rest deeply and recover your energy with this 8 hour sleep hypnosis and meditation for exhaustion, depletion, and fatigue. Drift into a deeply relaxing sleep as your mind and body recharge, inviting subconscious healing and restorative sleep. This sleep-focused hypnotherapy session is designed to help you overcome stress, burnout, prolonged tiredness, and chronic fatigue. It gently works to reduce all symptoms of energy depletion, guiding your subconscious to replenish resilience, renew inner strength, and regenerate the vitality of your healthiest body and mind. This guided sleep hypnosis is also supportive for easing depression and anxiety, promoting complete restoration from within. This 8-hour sleep hypnosis track is suitable for repeated listening. Regular use of hypnosis and guided meditation will compound all positive suggestions over time, reinforcing your deepest healing and rejuvenating sleep results. You can find the original, shorter version of this episode as an earlier release on Sleep Escape #sleep #sleephypnosis #sleepmeditation Want to listen ad-free and enjoy bonus + extended-length episodes? Grab a 7-day free trial of Sleep Escape premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠ About Sleep Escape Sleep Escape uses calming audio and hypnotic sleep meditation to guide you away from your day and into a night of deep, restorative sleep. Our audio uses a variety of science-backed tools to help you fall asleep fast. For example, the frequency waves embedded into each episode are designed to match the frequency waves of the brain during a sleep state, gently guiding you to sleep without even having to try. We also use sleep hypnosis and sleep meditation techniques, which have been shown to help induce states of deep relaxation. Learn to love your sleep and look forward to it every night by making Sleep Escape your bedtime companion. I hope you come back tomorrow for another night of restful, deep sleep. If you do enjoy this episode, please leave a rating or review, and be sure to follow/subscribe to Sleep Escape wherever you listen, so you never miss a new episode.  Submit feedback and requests here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/osM2eeksSnQr4kvL7⁠⁠⁠⁠⁠⁠⁠⁠⁠   Our Network: Good People Stuff Join Tyler for positive mornings on Wake Me Up! Listen on: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠   Sweet dreams, my friend. I hope you sleep well 😴💤❤️ Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Sleep Escape, soothing meditations, designed to calm your racing mind and guide you into a peaceful sleep. Sleep Escape is made possible thanks to the support of our premium members and sponsors. If you'd like to enjoy Sleep Escape completely ad-free and support the show, then check out Sleep Escape Premium in the episode notes. Now, a quick word from our sponsors before we begin tonight's episode. Hey there, my friend, and welcome to Sleep Escape.

I'm so glad you chose to join me here tonight for a good night's rest. If Sleep Escape has been beneficial to you, it would mean a lot if you took a second in the morning just to leave a comment or review. It really helps to support the show. And if you'd like to listen, add free, and get extended episodes, then check out the link in the episode notes for Wake Me Up Premium. Now here's a quick word from our sponsors before tonight's episode begins. As we begin, make sure that you're somewhere where you can fully relax. Lying down, nice and comfortable, not driving or operating machinery, or fully. or focusing on anything else.

Just here in this moment to be restored. This practice is for deep, natural, and unforced sleep, a sleep that repairs exhaustion, both physical and mental, soothes nervous system fatigue, and refills all. of what's been drained out of you. This is an eight-hour extended version of this sleep meditation. That's here not only to help you fall asleep, but get back to sleep if you wake up in the middle of the night. If you'd like to listen to the shorter original version of this episode, you can find a link in the description.

Now I'll take a short moment to explain how this meditation works. So if you'd like to skip over that, you can refer to the chapter markers in the description as well. This meditation uses a combination of slow, guided breathing, hypnotic induction language, visualization, and subtle cues to guide your body into its natural rest and digest state. After that, I'll repeat a sense. series of calming affirmations. We'll start back over at the beginning, and I'll repeat this process throughout the whole episode, so that you have a long runway with which to fall asleep, and if at any time you wake back up, you can just follow the sound of my voice, and I'll guide

you back to sleep. Now there's nothing for you to do. nothing that you can get right or wrong. So just relax and rest. Allow your body this time to reset from any burnout or fatigue. And just rest your attention there on the sound of my voice, allowing yourself to be carried toward a peaceful night's sleep. And if you haven't already, begin to feel the weight of your eyelids growing heavier and heavier and although you may try to resist them

causing your eyelids to flutter that weight is just becoming too much and slowly eventually your eyes fall all the way closed and you settle into the darkness behind your eyelids and just notice how good it feels to simply stop holding your eyes open all of those muscles to relax feel your forehead and your brow softening your cheeks and jaw releasing allow that softening to spread into a gentle wave of relaxation that passes all the way through your body, from head to toe, releasing all tension and leading your body to melt into the bed beneath you. Now let's take a few slow and steady breaths, just to help switch the body into a resting state. So just follow along with me,

inhaling expanding into your lungs and down into your diaphragm and then exhale just let the air fall back out don't push or force it at all inhaling again nice and slow let's do two more just like that inhale like a wave rolling in and exhale as the wave falls back out into the ocean. One inhale, collecting any tension in your body, and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention

on the sound of my voice. And I don't know whether you'll fall asleep faster, due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it, your body,

gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state. is quite well designed to do exactly that. Your body has these built-in healing systems

and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur.

Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxed. Or maybe it is, It's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state,

then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural. resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your eyelids.

Perhaps they're still. Or perhaps they're evolving. Perhaps they're black and white. perhaps there in colors. I just notice what you see there behind your eyelids, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas,

and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars. Or they ripple light on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes.

finding that the more curiously you watch, the softer your mind and your body become. And the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new, Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body.

And on your next exhale, you feel yourself sink deeper and deeper. into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises, higher, in an inverse sort of way, carrying you smoothly and safely, up into the night sky, higher and higher, as you relax deeper. and deeper, softer, and softer, beginning to let go completely of any sensations or attachments to the physical body, drifting, weightlessly, peacefully, high above as the world fades out of you taking with it any thoughts any worries any stresses or items or items on your to-do list here all there is is peace and quiet the endless shimmer of the stars cross the eternal universe and the pleasant feeling of having absolutely nothing to do but rest.

How safe and comfortable it is here. Not just physically, but mentally and emotionally, free, weightless, completely held and supported. Where absolutely nothing is asked or required of you. With each breath, you deepen. farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, all thought will cease dissolving into the endless, into the endless expanse of the universe.

surround you and all you are is awareness existence drifting as you release sinking sinking deeper and deeper and even deeper still you may find that your body remembers better and better how to rest more naturally and as you float here making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled and energized life. I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper

and deeper into peace and exhaustion is leaving my body with my body. every exhale, inhale is bringing my body calmness. I'm free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. Healing into every cell, into every cell, into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. It will awake, feeling lighter, and more energized. I deserve a deep and rejuvenating rest. my healing is already underway. Energy is returning to my body. Breath by breath is flowing in. Pressure is flowing out, advertising my own well-being, grateful for my mind and all that it does.

I am grateful for my body and all that it does. I am treating. I am treating. myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. If you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated. that you haven't fallen asleep just yet because your body knows how to rest innately it will fall asleep exactly at the right time for you and in your own natural way so just relax deeper and down into your bed and follow my voice as we take a few deep breaths together in Inhaling, expanding into your lungs and down into your diaphragm.

And then exhale. Just let the air fall back out. Don't push or force it at all. Inhaling again. And exhale. Nice and slow. Let's do two more just like that. Inhale.

Like a wave rolling in. And exhale. As the wave falls back. out into the ocean. Last one, inhale, collecting any tension in your body, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing

of your body, each breath, moving just that tiny bit slower than the one before it. your body gently softening just one percent at a time and as you rest here listening to my voice you don't need to force anything in fact

you don't need to do anything at all because your body your nervous system knows exactly how to shift into a resting state is quite well designed to do exactly that. Your body has these built-in healing systems,

and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little.

Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax,

drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching. into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your islands, perhaps they're still. Or perhaps they're evolving. Perhaps they're black and white, or perhaps they're in colors.

But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or. or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars. Or they ripple, like moonlight on the waves. Let yourself explore how easily you can follow those inner movements.

How far can you drift inside these lights and colors. and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become, and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. As you follow those inner movements behind your eyes,

Maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, You feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way carrying you. smoothly and safely into the night sky, higher and higher as you relax,

deeper and deeper, softer and softer, beginning to let go completely of any sensations or attachments to the physical body, weightlessly, peacefully, peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses, or items on your to-do list. Here, all there is is peace and quiet,

the endless shimmer of the stars. the eternal universe and the pleasant feeling of having absolutely nothing to do but rest feel how safe and comfortable it is here not just physically but mentally and emotionally weightless completely held and supported where absolutely nothing is asked or required of you with each breath You deepen farther and farther into the cloud beneath you, sending you higher into the vast and timeless, starry calmness of night. And eventually, whether now or sometime later, all thought will cease dissolving into the endless into the endless expanse. of the universe around you, and all you are is awareness, existence, drifting, and releasing entirely as you release more and more sinking deeper and deeper. And even deeper still, you may find

that your body remembers better and better. how to rest more naturally and thoroughly. And as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest.

It's required of me now. I am grateful for this time to sleep. My body knows how to heal itself. To me deeper and deeper into peace and exhaustion is leaving my body with every exhale. is bringing my body calmness. I'm free from pressure, quiet, and relax. It's falling lighter and slower. Healing into every cell, into every cell, into every cell.

I'm letting go of any effort or desire to sleep. I am letting rest and rejuvenation. happen on its own. Sleep is my greatest medicine. Awake. Feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway.

Energy is returning to my body. Breath by breath is flowing in, is flowing out. my own well-being for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding. me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly

fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed and follow my voice as we take a few deep breaths together expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that.

Inhale. Like a wave rolling in and exhale. As the wave falls back out into the ocean. One, inhale, collecting any tension in your body and exhale, expelling that tension out. You can allow your breath to return to its own. natural rhythm and depth. And as you do that, you can simply rest your attention

on the sound of my voice. Whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice, the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it.

Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all. because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep. is guiding your subconscious mind to activate these natural, built-in healing systems, thing out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur.

Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. Well, hypnosis is self-hypnosis. So as long as you grant your own life, yourself full permission to let go relax drift into a more calm and restful state then you'll find

that this process works naturally and effortlessly and as we continue simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing

any shapes or lights or movements in the darkness behind your eyelids perhaps there still or perhaps they're evolving perhaps they're black and white or perhaps they're in colors but just notice what you see there behind your islands noticing any changes any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple light on the waves. Let yourself explore how easily you can follow those inner movements.

How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become, and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer.

than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher, higher, and higher in an inverse sort of way, carrying you smoothly and safely, up into the night sky, higher and higher, as you relax deeper and deeper and deeper, softer, and softer, beginning to let go completely of any sense. sensations or attachments to the physical body, drifting weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries,

any stresses, or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, cross the eternal universe, and the pleasant feeling of having absolutely nothing to do, but rest. Feel how safe and comfortable it is here, not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher, sending you higher and the vast and timeless, starry calmness of night. And eventually, whether now or sometime later, all thought will cease, dissolving into the

endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting me. go and releasing entirely as you release more and more sinking deeper and deeper and even deeper still you may find that your body remembers better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing.

is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. And exhaustion is leaving my body with every exhale. Which inhale is bringing my body calmness. I am free. from pressure. My mind is growing more quiet and relaxed is falling lighter and slower. Healing into every cell, into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. Letting rest and rejuvenation happen on its own. Sleep is my greatest medicine.

It will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. A healing is already underway. Is returning to my body. Breath by breath is flowing in. Pressure is flowing out. my own well-being, grateful for my mind, and all that it does. I am grateful for my body. And all that it does, I'm treating myself with the kindness, care, and respect that I deserve.

I am letting go and drifting effortlessly. Each breath, is guiding me deeper and deeper. If you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately. It will fall asleep exactly at the right time for you

and in your own natural way. So just relax deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together. Inhaling, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out.

Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale. Like a wave rolling in and exhale. As the wave falls back out into the ocean. Last one, inhale.

Collecting any tension in your body. And exhale. Expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. I don't know whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to,

to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force any. You don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do.

So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state,

then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state

by simply observing any shapes or lights or movements. In the darkness, behind your eyelids, perhaps they're still. Or perhaps they're evolving. Perhaps they're black and white. Perhaps they're in colors. I just notice what you see there behind your islands,

noticing any changes. Any shifting movement, allowing your mind to follow whatever comes in this blank canvas. And you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars. Or they ripple like moonlight on the waves. Let yourself explore how easily you can follow those inner movements.

How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become. the deeper you rest, and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer.

than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper. And to the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher. and higher in an inverse sort of way carrying you smoothly and safely up into the night sky higher and higher as you relax deeper and deeper softer and softer beginning to let go completely of any sensation or attachments to the physical body, drifting weightlessly, peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries,

any stresses, or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, plus the eternal universe, and the pleasant feeling of having absolutely nothing to do, but rest, feel how safe and comfortable it is here, not just physically, but mentally and emotionally, free, weightless, completely held and supported, where absolutely nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher, into the vast and timeless, starry calmness of night,

and eventually, whether now or sometime later, all thought will cease, dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, and releasing, entirely as you release more and more sinking deeper and deeper and even deeper still you may find that your body remembers better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and you and you're and your own timeline.

May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest, required of me now. I am grateful for this time to sleep. My body knows how to heal itself.

Each breath guides me deeper and deeper into peace. And exhaustion is leaving my body with every exhale. Is bringing my body calmness. I am free from pressure. My mind is growing more quickly. quiet and relaxed. My breath is falling lighter and slower. Healing into every cell, into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. more awake, feeling lighter and more energized.

I deserve a deep and rejuvenating rest. My healing is already underway, is returning to my body. Breath is flowing in, is flowing out, advertising my own well-being, grateful for my mind, and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice,

That's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed. and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale, nice and slow. Let's do two more just like that.

Inhale, like a wave rolling in and exhale as the wave falls back out into the ocean. Just one, inhale, collecting any tension in your body, and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth, and as you do that, You can simply rest your attention on the sound of my voice, whether you'll fall asleep faster. Due to the words that I say, the pace that I speak at, or the tone of my voice, but I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each moment. breath, moving just that tiny bit slower than the one before it. Your body, gently softening, just one percent at a time. And as you rest here, listening to my voice, you don't need to force

anything. In fact, you don't need to do anything at all. Because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these

natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go,

relax drift into a more calm and restful state and you'll find that this process works naturally and effortlessly and as we continue simply be curious

about how much deeper and deeper you can relax just paying attention into those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness. behind your islands, there still.

Or perhaps they're evolving. Perhaps they're black and white. Or perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes. Any shifting movement, allowing your mind to follow whatever comes in this blank canvas. and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious.

Perhaps they drift like smoke or twinkle like stars or they ripple light on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes? Finding that the more curiously you watch, the softer your mind and your body become, and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. As you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white cloud.

It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself, sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher. In an inverse sort of way,

carrying you smoothly and safely up into the night sky higher and higher as you relax deeper and deeper softer and softer beginning to let go completely of any sensations or attachments to the physical body drifting weightlessly, peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list. Here, all there is is, is peace and quiet, the endless shimmer of the stars, cross the eternal universe, and the pleasant

feeling of having absolutely nothing to do, but rest, feel how safe and comfortable it is here, not just physically, but mentally and emotionally, free, weightless, completely held and supported, Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night. And eventually, whether now or sometimes later all thought will cease dissolving into the endless expanse of the universe around you and all you are is awareness existence drifting floating letting go and releasing entirely as you release more and more

sinking deeper and deeper and even deeper still you may find that your body remembers better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and your own timeline may these quiet truths encourage your most deep and rejuvenating sleep. To re-program your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest is required of me now. I am grateful for this time to sleep. My body knows how to heal itself.

Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relax. My breath is falling lighter and slower. I welcome healing into every cell. Come peace into every cell.

I welcome into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Is returning to my body.

Breath by breath is flowing in, is flowing out, auretizing my own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper. and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine.

There's no need to be worried or frustrated that you haven't fallen asleep just yet. Because your body knows how to rest innately. It will fall asleep exactly at the right time for you and in your own natural way. So just relax, deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. inhaling again and exhale nice and slow let's do two more just like that inhale like a wave rolling in and exhale as the wave falls back out into the ocean just one inhale collecting any tension in your body and exhale expelling that tension out you can allow your breath to return to into its own natural rhythm and depth.

And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, You might begin to notice the subtle slowing of your body.

Each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path. into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do.

So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state,

then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper. and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state

by simply observing any shapes or lights or movements in the darkness behind your eyelids, perhaps there still, or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors. I just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in the world. this blank canvas and you don't need to control them or spend any energy trying to see or create something in particular here just observe and be curious perhaps they drift like smoke or twinkle like

stars or they ripple moonlight on the waves let yourself explore how easily you can follow those inner movements, how far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you draw to a good, night's sleep. As you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body.

And on your next exhale, you feel yourself, sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, more it rises higher and higher. in an inverse sort of way, carrying you smoothly and safely, up into the night sky, higher and higher, as you relax deeper and deeper, softer, and softer, beginning to let go completely of any sensations or attachments to the physical body, drifting, weightlessly, peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses,

or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, the eternal universe, and the pleasant feeling of having absolutely nothing to do, but rest, how safe and comfortable it is here, not just physically, but mentally, and emotionally, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless.

starry calmness of night, and eventually, whether now or sometime later, all thought will cease, dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, and releasing entirely. As you release, more and more sinking deeper and deeper and even deeper still, you may find that your body remembers better and better, how to rest more naturally and thoroughly. And as you float here, making your way into sleep by following your own path and your own timeline.

May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest, is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. And exhaustion is leaving my body with every exhale. Is bringing my body calmness. I am free from pressure.

is growing more quiet and relaxed. My breath is falling lighter and slower. Healing into every cell, to every cell, into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway, is returning to my body.

Breath by breath is flowing in, is flowing out, advertising my own well-being, grateful for my own well-being, grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax, deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm.

And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale, nice and slow. Let's do two more just like that. Inhale, like a wave rolling in and exhale as the wave falls back out into the ocean. An inhale, collecting any tension in your body, and exhale, expelling that tension out, perfect. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice,

whether you'll fall asleep faster. Due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your voice. blowing of your body. Each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system knows exactly how to shift into a resting state is quite well designed to do exactly that your body has these built-in healing systems and all you're doing tonight as you follow your own path

into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time.

All hypnosis is self-hypnosis. So as long as you. grant yourself full permission to let go relax drift into a more calm and restful state then you'll find that this process works naturally and effortlessly and as we continue simply be curious about how much deeper and deeper, you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or lights. or movements in the darkness behind your eyelids, perhaps there still, or perhaps they're

evolving, perhaps they're black and white, or perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple, like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes,

finding that the more curiously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form

into a soft white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself, sink deeper and deeper into the cozy softness of this cloud.

And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way, carrying you smoothly and safely into the night sky, higher and higher, as you relax deeper and deeper and softer and softer. beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries, any sense, any sense, any sense. stresses or items on your to-do list.

Here, all there is is peace and quiet. The endless shimmer of the stars cross the eternal universe and the pleasant feeling of having absolutely nothing to do, but rest. Feel how safe and comfortable it is here. Not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher. sending you higher and higher into the vast and timeless, starry calmness of night,

and eventually, whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely. And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers. better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and your own timeline may these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind

for a more positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper. into peace, fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath

is falling lighter and slower. I welcome healing into every cell come peace into every cell to welcome health into every cell I am letting go of any effort

or desire to sleep I am letting rest and rejuvenation happen on its own sleep is my greatest medicine who will awake feeling lighter and more energized.

I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in pressure, is flowing out, aerotizing. My own well-being. I am grateful for my mind. and all that it does, I am grateful for my body, and all that it does.

I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately. And it will fall asleep exactly at the right time for you and in your own natural way. So just relax, deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out.

Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale, like a wave rolling in, and exhale. As the wave falls back out into the ocean. Just one, inhale, collecting any tension in your body, and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm.

and depth, and as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster, due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all. because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that.

Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep. is guiding your subconscious mind to activate these natural, built-in healing systems, getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely because we all relax and transition into sleep

in our own way and on our own time. All hypnosis is self-hypnotes. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching

into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your eyelids, perhaps there still, or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors. I just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need

to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple, moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become, and the softer you become, the deeper you rest, and the closer you draw to a good night's sleep.

And as you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white, cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way, carrying you, smoothly and safely into the night sky, higher and higher, as you relax deeper and deeper, softer and softer, beginning to let go completely,

of any sensations or attachments to the physical body, weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list here all there is is peace and quiet the endless shimmer of the stars us the eternal universe and the pleasant feeling of having absolutely nothing to do but rest how safe and comfortable it is here. Not just physically, but mentally and emotionally, free, weightless, completely held and supported. Where absolutely nothing is asked or required of you.

With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating,

letting go and releasing entirely. And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and your own timeline may these quiet truths encourage your most deep

and rejuvenating sleep and reprogram your subconsciously. mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper. into peace and exhaustion is leaving my body with every exhale, is bringing my body calmness, am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. Healing into every cell, into every cell. I welcome hell to every cell. I am letting go of any effort or desire to sleep.

I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in, is flowing out, advertising. My own well-being, I am grateful for my mind and all that it does. I am grateful for my body.

And all that it does, I am treating myself. feeding myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated. or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way.

So just relax deeper and deeper down into your bed and follow my voice as we take a few deep breaths together. Inhaling, expanding into your lungs and down into your diaphragm. And then exhale. Just let the air fall back out. Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale like a wave rolling in and exhale as the wave. falls back out into the ocean. One inhale, collecting any tension in your body, and exhale, expeling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice.

Don't know whether you'll fall asleep faster. due to the words that I say, the pace that I speak at, were the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it, your body, gently softening just one percent at a time. And as you rest here, listening to my voice,

you don't need to force anything. In fact, you don't need to do anything at all. Because your body, your nervous system knows exactly how to shift into a resting state is quite well to designed to do exactly that. Your body has these built-in healing systems, and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural, built-in healing systems, getting out of the way and allowing them to do with. they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate

is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into a

its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your eyelids, perhaps they're still. or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors. I just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars.

Or they ripple like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes? Finding that the more curiously you watch, the softer your mind and your body become, and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support

and cradle your body. And on your next exhale, you feel yourself, sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher. In an inverse sort of way, carrying you smoothly and safely up into the night sky higher and higher as you relax deeper and deeper

softer and softer beginning to let go completely of any sensations or attachments to the physical body drifting weightlessly, peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, cross the eternal universe, and the pleasant feeling of having absolutely nothing to do. Rest, feel how safe and comfortable it is here,

not just physically, but mentally and emotionally, free, weightless, completely held and supported. There absolutely nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night, and eventually, Whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, floating, letting go, and releasing entirely. And as you release more and more sinking. deeper and deeper and even deeper still, you may find that your body remembers better and better,

how to rest more naturally and as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths and courage your most deep and rejuvenating sleep. And reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest is required of me now. I am grateful for this time to sleep.

My body knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. Is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. I welcome healing into every cell, into every cell, into every cell.

I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Tomorrow I will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in, pressure, is flowing out and prioritizing.

My own well-being, I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I am treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately.

It will fall asleep exactly at the right time. time for you and in your own natural way. So just relax deeper and deeper down into your bed and follow my voice as we take a few deep breaths together expanding into your lungs and down into your diaphragm and then exhale just let the air fall back out. Don't push or force it at all Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale, like a wave rolling in and exhale as the wave falls back out into the ocean.

Last one, inhale, collecting any tension in your body and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster. Due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that act. As you listen to my voice, you might begin to notice the subtle slowing of your body. Each breath, moving just that tiny bit slower than the one before it.

Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to. to force anything. In fact, you don't need to do anything at all because your body, your nervous system knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do so just notice those subtle signs of these changes in your state beginning to a

occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hyp. hypnosis. So as long as you grant yourself full permission to let go, relax into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper and deep, and deep, deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state.

I simply observing any shapes or lights or movements in the darkness behind your islands, perhaps they're still. Or perhaps they're evolving. Perhaps they're black and white. Perhaps they're in colors. But just notice what you see there behind your islands. noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars.

Or they ripple, like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind. mind and your body become and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form

into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. and the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way carrying you,

smoothly and safely into the night sky, higher and higher, as you relax deeper and deeper, softer, and softer, beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly, peacefully, high above as the world fades out of view, taking with it thoughts, any worries, any stresses, or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, the eternal universe, and the pleasant feeling of having absolutely nothing to do.

But rest. Feel how safe and comfortable it is here. Not just physically, but mentally and emotionally. Free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you. you, sending you higher and higher into the vast and timeless, starry calmness of night. And eventually, whether now or sometime later, all thought will cease dissolving into the endless

this expanse of the universe around you. And all you are is awareness, existence, drifting, floating, and releasing entirely. And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers better. better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path and your own timeline may these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life.

I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper. into peace, fatigue and exhaustion is leaving my body with every exhale. Which inhale is bringing my body calmness, am free from pressure. My mind is growing more quiet and relaxed, is falling lighter and slower.

I welcome healing into every cell. into every cell. I welcome into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. I will awake, feeling lighter and more energized. I deserve a deep and rejuvenation. I deserve a deep and rejuvenating rest, my healing is already underway. Energy is returning to my body. Breath by breath is flowing in, is flowing out and prioritizing. My own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I am grateful for my body and all that it does.

I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now, if you find that you're still conscious of my voice, That's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet. Because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed.

and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale, nice and slow. Let's do two more just like that. Inhale, like a wave rolling in. and exhale as the wave falls back out into the ocean. One, inhale, collecting any tension in your body, and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. whether you'll fall asleep faster due to the words that I say, pace that I speak at,

or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath moving just that tiny bit slower. than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state

is quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these

natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles laxing. Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis.

So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements

in the darkness behind your islands, perhaps there still, or perhaps they're evolving, perhaps they're black and white, perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this, blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here.

Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple, like moonlight on the waves. Let yourself explore how easily you can feel. follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you draw, to a good night's sleep.

And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud.

And the more you give your weight over to the cloud, more it rises higher in an inverse sort of way, carrying you smoothly and safely up into the night sky, higher and higher, as you relax deeper and deeper, softer and softer, beginning to let go completely of any sensations or attachments. to the physical body, drifting weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list. Here, all there is, is peace and quiet, the endless shimmer of the stars, cross the eternal universe, and the pleasant feeling

of having absolutely nothing to do, but rest. Feel how safe and comfortable it is here, not just physically, but mentally and emotionally, free, weightless, completely held and supported. absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you.

And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely as you release more and more. sinking deeper and deeper and even deeper still you may find that your body remembers better and better how to rest more naturally and as you float here making your way into sleep by following your own path and your own timeline May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest. is required of me now. I am grateful for this time to sleep. My body knows how to heal itself.

Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. I welcome healing into every cell. Welcome peace into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. It will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest.

My healing is already underway, is returning to my body. Breath by breath is flowing in. Pressure is flowing out. Aerotizing my own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care and respect that I deserve. I am letting go and drifting effortlessly.

Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to be. rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed and follow my voice as we take a few deep breaths

together expanding into your lungs and down into your diaphragm and then exhale Just let the air fall back out. Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale. Like a wave rolling in and exhale as the wave falls back out into the ocean.

One, inhale, collecting any tension in your body. And exhale. expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster. Due to the words that I say, the pace that I speak at, or the tone of my voice,

But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice. You don't need to force anything. In fact, you don't need to do anything at all. Because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems, and all you're doing tonight,

as you follow your own path into sleep is guiding your subconscious mind to activate these natural, built-in healing systems, getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little.

Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely because we all relax and transition into sleep in our own way. and on our own time, all hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state,

then you'll find that this process works naturally and effortlessly. and as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. and it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your eyelids perhaps they're still or perhaps they're evolving perhaps they're black and white perhaps they're in colors but just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend

any energy trying to see or create something in particular here. Just observe and be curious. they drift like smoke or twinkle like stars or they ripple like moonlight on the waves let yourself explore how easily you can follow those inner movements how far can you drift inside these lights and colors and shapes behind your eyes finding that the more curious seriously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new.

Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself, sink deeper. and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher, in an inverse sort of way carrying you smoothly and safely, up into the night sky, higher.

higher and higher as you relax deeper and deeper and deeper softer and softer beginning to let go completely of any sensations or attachments to the physical body drifting weightlessly peacefully High above as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, us, the eternal universe. and the pleasant feeling of having absolutely nothing to do, but rest. Feel how safe and comfortable it is here, not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher,

into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, all thought will cease, dissolving. into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting go and releasing entirely. And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find, that your body remembers better and better, how to rest more naturally and thoroughly.

And as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper.

and deeper into peace and exhaustion is leaving my body with every exhale which inhale is bringing my body calmness am free from pressure my mind is growing more quiet and relaxed my breath is falling lighter and slower. I welcome healing into every cell, into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. I will awake. feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway.

Energy is returning to my body. Breath by breath is flowing in. Pressure is flowing out and prioritizing. My own well-being. Grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly.

Each breath is guiding me deeper and deep. deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the right time for you and in your own natural way. So just relax. deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm, and then exhale. Just let the air fall back out. Don't push or force it at all. Inhaling again and exhale, nice and slow. Let's do

Two more just like that. Inhale, like a wave rolling in and exhale as the wave falls back out into the ocean. One, inhale, collecting any tension in your body and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. Whether you'll fall asleep faster, due to the words that I say, pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice,

you might begin to notice the subtle slowing of your body. body, each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body your nervous system knows exactly how to shift into a resting state is quite well designed to do exactly that your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural built-in healing systems

getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time.

All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much. deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting

and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your islands perhaps there still or perhaps they're evolving perhaps they're black and white or perhaps they're in colors but just notice what you see there behind your islands noticing any changes any shifting movement allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy

trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become.

and the softer you become, the deeper you rest, and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new. That those gentle swirls and shapes begin to gather and form into a soft, white, cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way carrying you smoothly and safely up into the night sky higher and higher as you relax deeper and deeper and softer and softer beginning to let go completely of any sensations or attachments to the physical body,

drifting weightlessly, peacefully, high above, as the world fades out of you, taking with it, Any thoughts, any worries, any stresses, or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, the eternal universe, and the pleasant feeling of having absolutely nothing to do. but rest. Feel how safe and comfortable it is here. Not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther. into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness

of night, and eventually, whether now or sometime later, all thought will cease, dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, floating, letting go, and releasing entirely. And as you release more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers better and better. how to rest more naturally and thoroughly. And as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive.

positive, optimistic, fulfilled, and energized life. I am safe to rest is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. I welcome healing into every cell, into every cell. I welcome health into every cell.

I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Tomorrow I will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in. Pressure is flowing out and prioritizing my own well-being.

I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I am treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting. drifting effortlessly. Each breath is guiding me deeper and deeper. Now, if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet

because your body knows how to rest innately. and it will fall asleep exactly at the right time for you and in your own natural way. So just relax, deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm, and then exhale. Just let the air fall back out. Don't push or force it at all. Inhaling again and exhale. Nice and slow.

Let's do two more just like that. Inhale. Like a wave rolling in and exhale. As the wave falls back out into the ocean. Last one, inhale. Collecting any tension in your body. And exhale. expelling that tension out.

You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster due to the words that I say, pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it.

Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system knows exactly how to shift into a resting state. It's quite well designed to do exactly that. your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep

is guiding your subconscious mind to activate these natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing.

Or maybe it's something else entirely because we all relax. and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally. and effortlessly. And as we continue, simply be curious

about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your eyelids perhaps they're still or perhaps they're evolving perhaps they're black and white or perhaps they're in colors but just notice what you see see there behind your islands, noticing any changes, any shifting movement, allowing your mind

to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars. Or they ripple like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes. Finding that the more curiously you watch,

the softer your mind and your body become, and the softer you become, the deeper you rest, and the closer you draw to a good night's sleep. As you follow those inner movements behind your eyes, maybe you begin to imagine something new. Those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support

and cradle your body. And on your next exhale, you feel yourself. sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher, in an inverse sort of way carrying you, smoothly and safely into the night sky, higher and higher as you relax deeper and deeper and deeper, softer and softer.

Beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly, peacefully, high above. As the world fades out of you, taking with it any thoughts, any worries, any stresses, or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, us the eternal universe and the pleasant feeling of having absolutely nothing to do but rest feel how safe and comfortable it is here not just physically but mentally and emotionally free weightless completely held and supported absolutely nothing is asked or required of you with each breath

You deepen farther and farther into the cloud beneath you, sending you higher and higher, into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, all thought will cease, dissolving into the endless, into the endless, into the endless success. of the universe around you. And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely. And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers. better and better, how to rest more naturally and thoroughly.

And as you float here, making your way into sleep by following your own path and your own timeline, may these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale.

Is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter. and slower. I welcome healing into every cell. Peace into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. I will awake, feeling lighter, and more energized.

I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in, is flowing out and prioritizing. my own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I am treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper.

Now, if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately, and it will fall asleep exactly at the right time for you. and in your own natural way. So just relax deeper and deeper,

down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that.

Inhale. Like a wave rolling in and exhale. As the wave falls back out into the ocean. Just one, inhale. Collecting any tension in your body and exhale, expelling that tension out. You can allow your breath to return to its. own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice, whether you'll

fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to my voice, you might begin to to notice the subtle slowing of your body. Each breath moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing

tonight as you follow your own path into sleep is guiding your self. Is guiding your self. subconscious mind to activate these natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little Maybe your heart rate is already slowing. Maybe your muscles relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep

in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission, to let go, relax, drift into a more calm and restful state. Then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. just paying attention to those little subtle cues that your body is switching

into its own natural resting and rejuvenating state and it might help you to enter that state by simply observing any shapes or lights or movements in the darkness behind your islands, perhaps there still, or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors.

But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas and you don't need to control them or spend any energy trying to see or create something in particular here just observe and be curious perhaps they drift like smoke or twinkle like stars or they ripple like moonlight on the waves let yourself explore how easily you're you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes,

finding that the more curiously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you draw. to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud.

It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher, in an inverse sort of way, carrying you smoothly and safely, up into the night sky, higher and higher, as you relax deeper and deeper, softer and softer, beginning to let go completely of any sensations or attachments. to the physical body, drifting, weightlessly, peacefully,

high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses, or items on your to-do list. Here, all there is, is peace and quiet, the endless shimmer of the stars, cross the eternal universe, and the pleasant feeling of having absolutely nothing to do, but rest, feel how safe and comfortable it is here,

not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing has asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night. and eventually, whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely.

and as you release more and more sinking deeper and deeper and even deeper still you may find that your body remembers

better and better how to rest more naturally and thoroughly and as you float here making your way into sleep by following your own path

and your own timeline. May these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled,

and energized life. I am safe to rest. Nothing. is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. I welcome healing into every cell and peace into every cell. I welcome health into every cell. I am letting go of any effort

or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. It will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Energy is returning to my body. breath by breath is flowing in pressure is flowing out and prioritizing my own well-being I am grateful for my mind and all that it does I am grateful for my body and all that it does I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper.

Now, if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately. And it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed and follow my voice. as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out. Don't push or force it at all. Inhaling again and exhale, nice and slow.

Let's do two more just like that. Inhale, like a wave rolling in, and exhale. as the wave falls back out into the ocean. Last one, inhale, collecting any tension in your body, and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice.

But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower. than the one before it. Your body, gently softening, just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift.

into a resting state is quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs

of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxed.

Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching. into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes or lights or movements

in the darkness behind your islands, perhaps they're still. Or perhaps they're evolving. Perhaps they're black and white, or perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see, or create something in particular here. Just observe and be curious.

Perhaps they drift like smoke or twinkle like stars. Or they ripple moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes. behind your eyes, finding that the more curiously you watch, the softer your mind and your body become. And the softer you become, the deeper you rest and the closer you draw to a good night's sleep. As you follow those inner movements behind your eyes, maybe you begin to imagine something new

that those gentle swirls and shapes begin to gather and form into a soft white cloud. It's weightless, softer

than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself, sink deeper and deeper into the cozy softness of this cloud and the more you give your weight over to the cloud the more it rises higher and higher in an inverse sort of way carrying you smoothly and safely

up into the night sky, higher and higher as you relax deeper and deeper and deeper, softer and softer, beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly. peacefully, high above, as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, us the eternal universe, and the pleasant feeling of having absolutely nothing to do, but rest, feel how safe and comfortable it is here, not just physically, but mentally, and emotionally, floating, free, weightless, completely held and supported, absolutely,

nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night, and eventually, whether now or sometime later, All thought will cease, dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely. And as you release more and more, sinking deeper and deeper. and even deeper still, you may find that your body remembers better and better, how to rest more naturally and thoroughly.

And as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep, and rejuvenating sleep and reprogram your subconscious mind for a more positive, optimistic, fulfilled, and energized life. I am safe to rest is required of me now. I am grateful for this time to sleep. A body knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness.

I am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. I welcome healing into every cell. I welcome peace into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen.

on its own. Sleep is my greatest medicine. I will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath is flowing in. Pressure is flowing. flowing out, advertising my own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly.

Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet, because your body knows how to rest innately and it will fall asleep exactly as at the right time for you and in your own natural way. So just relax deeper and deeper, down into your bed and follow my voice as we take a few deep breaths together, expanding into your lungs and down into your diaphragm. And then exhale, just let the air fall back out.

Don't push or force it at all. Inhaling again and exhale. Nice and slow. Let's do two more just like that. Inhale, like a wave rolling in and exhale as the wave falls back out into the ocean. Just one, inhale, collecting any tension in your body. And exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth.

And as you do that, you can simply rest your attention on the sound of my voice, whether you'll fall asleep faster due to the words that I say, pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath, moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time. And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state.

It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path into. sleep is guiding your subconscious mind to activate these natural, built-in healing systems, getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing.

Or maybe it's something else entirely because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-haping. hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious. about how much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching

into its own natural resting and rejuvenating state. And it might help you to enter that state. By simply observing any shape, Any shapes or lights or movements in the darkness behind your eyelids, perhaps there still. Or perhaps they're evolving. Perhaps they're black and white. Perhaps they're in colors. I just notice what you see there behind your islands, noticing any changes, any shifting

movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here. Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple, like moonlight, like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become. and the softer you become,

the deeper you rest, and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself, sink deeper and deeper

into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way carrying you smoothly and safely up into the night sky higher and higher as you relax deeper and deeper and deeper softer and softer beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly, peacefully, high above, as the world fades out of view, taking with it Any thoughts, any worries, any stresses, or items on your to-do list. Here, all there is is peace and quiet. The endless shimmer of the stars cross the eternal universe and the pleasant feeling of having absolutely nothing to do but rest.

Feel how safe and comfortable it is here. Not just physically, but mentally and emotionally, floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night and eventually, whether now or sometime later, all thought will cease, dissolving into the endless expanse of the universe around you and all you are. is awareness, existence, drifting, floating, letting go, and releasing entirely.

And as you release, more and more sinking deeper and deeper. And even deeper still, you may find that your body remembers better and better. how to rest more naturally and thoroughly. And as you float here, making your way into sleep by following your own path and your own timeline, may these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more, positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing is required of me now.

I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and fatigue and again. Exhaustion is leaving my body with every exhale. Each inhale is bringing my body calmness. I am free from pressure. My mind is growing more quiet and relaxed.

My breath is falling lighter and slower. I welcome healing into every cell. into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Will awake, feeling lighter and more energized. I deserve a deep deep and rejuvenating rest. My healing is already underway. Energy is returning to my body.

Breath by breath is flowing in. Pressure is flowing out and prioritizing my own well-being. I am grateful for my mind and all that it does. I am grateful for my mind. my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper. Now if you find that you're still conscious of my voice, That's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet.

Because your body knows how to rest innately. And it will fall asleep exactly at the right time for you and in your own natural way. So just relax deeper and deeper down into your bed. And follow my voice as we take a few deep breaths together. Inhaling, expanding into your lungs and down into your diaphragm. And then exhale. Just let the air fall back out. Don't push or force it at all.

Inhaling again. And exhale. Nice and slow. Let's do two more just like that. Inhale. like a wave rolling in and exhale as the wave falls back out into the ocean. Last one, inhale, collecting any tension in your body and exhale, expelling that tension out. You can allow your breath to return to its own natural rhythm and depth.

And as you do that, you can simply. rest your attention on the sound of my voice. And I don't know whether you'll fall asleep faster. Due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body, each breath moving just that tiny bit slower than the one before it your body gently softening

just one percent at a time and as you rest here listening to my voice you don't need to force anything in fact you don't need to do anything at all because your body Your nervous system knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems, and all you're doing tonight as you follow your own path into sleep is guiding your subconscious mind to activate the. to activate these natural, built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur.

Maybe your shoulders have softened just a little. Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission

to let go, relax, drift into a more calm and restful state. Then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how much deeper and deeper you can relax just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state and it might help you to enter that state

by simply observing any shapes or lights or movements in the darkness behind your eyelids, perhaps there still, or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas and you don't need to control them or spend any energy trying to see or create

something in particular here just observe and be curious perhaps they drift like smoke or twinkle like stars or they ripple like moonlight on the waves let yourself explore how easy you're Easily you can follow those inner movements, how far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become, the deeper you rest and the closer you rest and the closer you or you draw to a good night's sleep. And as you follow those inner movements behind your eyes, maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud.

It's weightless, softer than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises higher and higher in an inverse sort of way, carrying you smoothly and safely, up into the night sky, higher and higher as you relax deeper and deeper and deeper, softer and softer, beginning to let go completely of any sensations or attachments to the physical body, weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries, any stresses or items on your to-do list here all there is is peace and quiet the endless shimmer of the stars

us the eternal universe and the pleasant feeling of having absolutely nothing to do but rest feel how safe and comfortable it is here. Not just physically, but mentally and emotionally. Free. Weightless. Completely held and supported. Absolutely. Nothing is asked or required of you.

With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher into the vast and timeless, starry calmness of night. And eventually, whether now or sometime later, all thought will cease dissolving into the endless expanse of the universe around you. And all you are is awareness, existence, drifting, floating, letting go, and releasing entirely. And as you release, more and more sinking deeper and deeper. And even deeper still, you may find that your body remembers better. and better how to rest more naturally and thoroughly. And as you float here, making your way into sleep by following your own path and your own timeline. May these quiet truths encourage your most deep

and rejuvenating sleep and reprogram your subconscious mind. For a more, positive, optimistic, fulfilled, and energized life. I am safe to rest. Nothing is required of me now. I am grateful for this time to sleep. My body knows how to heal itself. Each breath guides me deeper and deeper into peace. fatigue and exhaustion is leaving my body with every exhale.

Which inhale is bringing my body calmness, am free from pressure. My mind is growing more quiet and relaxed is falling lighter and slower. I welcome healing into every cell, peace into every cell. I welcome health into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Tomorrow I will awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway. Energy is returning to my body. Breath by breath. Peace is flowing in, is flowing out. Artizing my own well-being. Grateful for my

mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. each breath is guiding me deeper and deeper. Now, if you find that you're still conscious of my voice, that's perfectly fine. There's no need to be worried or frustrated that you haven't fallen asleep just yet because your body knows how to rest innately and it will fall asleep exactly at the the right time for you and in your own natural way. So just relax deeper and deeper down into your bed and follow my voice as we take a few deep breaths together expanding into your lungs and down into your

diaphragm and then exhale. Just let the air fall back out. Don't push or force it at all. inhaling again and exhale nice and slow let's do two more just like that inhale like a wave rolling in and exhale as the wave falls back out into the ocean one inhale collecting any tension in your body and exhale expelling that tension out you can allow your breath to return to into its own natural rhythm and depth. And as you do that, you can simply rest your attention on the sound of my voice.

And I don't know whether you'll fall asleep faster due to the words that I say, the pace that I speak at, or the tone of my voice. But I do know that as you listen to my voice, you might begin to notice the subtle slowing of your body. Each breath moving just that tiny bit slower than the one before it. Your body gently softening just one percent at a time.

And as you rest here, listening to my voice, you don't need to force anything. In fact, you don't need to do anything at all because your body, your nervous system, knows exactly how to shift into a resting state. It's quite well designed to do exactly that. Your body has these built-in healing systems and all you're doing tonight as you follow your own path. into sleep is guiding your subconscious mind to activate these natural built-in healing systems getting out of the way and allowing them to do what they're designed to do. So just notice those subtle signs of these changes in your state beginning to occur. Maybe your shoulders have softened just a little.

Maybe your heart rate is already slowing. Maybe your muscles are relaxing. Or maybe it's something else entirely. Because we all relax and transition into sleep in our own way and on our own time. All hypnosis is self-hypnosis. So as long as you grant yourself full permission to let go, relax, drift into a more calm and restful state, then you'll find that this process works naturally and effortlessly. And as we continue, simply be curious about how we're going to.

much deeper and deeper you can relax. Just paying attention to those little subtle cues that your body is switching into its own natural resting and rejuvenating state. And it might help you to enter that state by simply observing any shapes, or lights or movements in the darkness behind your islands, perhaps they're still, or perhaps they're evolving, perhaps they're black and white, or perhaps they're in colors. But just notice what you see there behind your islands, noticing any changes, any shifting movement, allowing your mind to follow whatever comes in this blank canvas, and you don't need to control them or spend any energy trying to see or create something in particular here.

Just observe and be curious. Perhaps they drift like smoke or twinkle like stars, or they ripple, like moonlight on the waves. Let yourself explore how easily you can follow those inner movements. How far can you drift inside these lights and colors and shapes behind your eyes, finding that the more curiously you watch, the softer your mind and your body become and the softer you become. the deeper you rest and the closer you draw to a good night's sleep. And as you follow those inner movements behind your eyes,

maybe you begin to imagine something new that those gentle swirls and shapes begin to gather and form into a soft, white cloud. It's weightless, softer, than the most comfortable pillow and perfectly shaped to support and cradle your body. And on your next exhale, you feel yourself sink deeper and deeper into the cozy softness of this cloud. And the more you give your weight over to the cloud, the more it rises, higher and higher in an inverse sort of way carrying you smoothly and safely up into the night sky higher

as you relax deeper and deeper softer and softer beginning to let go completely of any sensations or attachments to the physical body, drifting weightlessly, peacefully, high above as the world fades out of you, taking with it any thoughts, any worries, any stresses, or items on your touch. to-do list. Here, all there is is peace and quiet, the endless shimmer of the stars, thus the eternal universe, and the pleasant feeling of having absolutely nothing to do,

but rest. Feel how safe and comfortable it is here, not just physically, but mentally, Floating, free, weightless, completely held and supported. Absolutely, nothing is asked or required of you. With each breath, you deepen farther and farther into the cloud beneath you, sending you higher and higher, into the vast and timeless, starry-collar. starry calmness of night, and eventually, whether now or sometime later, all thought will cease, dissolving into the endless expanse of the universe around you, and all you are is awareness, existence, drifting, floating, letting go, and releasing entirely.

And as you release, more and more, sinking deeper and deeper. And even deeper still, you may find that your body remembers better and better. How to rest more naturally. thoroughly and as you float here making your way into sleep by following your own path and your own timeline may these quiet truths encourage your most deep and rejuvenating sleep and reprogram your subconscious mind for a more positive optimistic fulfilled and energized life. I am safe to rest.

Nothing is required of me now. I am grateful for this time to sleep knows how to heal itself. Each breath guides me deeper and deeper into peace. Fatigue and exhaustion is leaving my body with every exhale. which inhale is bringing my body calmness, am free from pressure. My mind is growing more quiet and relaxed. My breath is falling lighter and slower. Healing into every cell come peace into every cell.

I welcome health into every cell. into every cell. I am letting go of any effort or desire to sleep. I am letting rest and rejuvenation happen on its own. Sleep is my greatest medicine. Awake, feeling lighter and more energized. I deserve a deep and rejuvenating rest. My healing is already underway.

Energy is returning to my body. Breath by breath is flowing in. Pressure is flowing out and prioritizing my own well-being. I am grateful for my mind and all that it does. I am grateful for my body and all that it does. I'm treating myself with the kindness, care, and respect that I deserve. I am letting go and drifting effortlessly. Each breath is guiding me deeper and deeper.