Sleep Escape: Sleep Meditation & Hypnosis - FINALLY Sleep All Night Long | Vagus Nerve Sleep Meditation

Episode Date: September 30, 2026

A deeply relaxing, 8 hour guided sleep meditation that activates the body's own natural relaxation switch: the vagus nerve. This all night sleep session guides you into the most deep and restful sleep, while reseting your nervous system and lowering your cortisol. Finally, get the full night's sleep you deserve and need This sleep session features: - Guided sleep meditation wind down, designed to release racing thoughts and physical tension, stimulate nervous system relaxation, and induce deep rest. - Guided sleep visualization, leading you through calming vagus nerve breathing and body scan practice, leading the mind and body towards sleep. - A series of hypnotic sleep affirmations, to support sleeping through the night and strengthen healthy sleep patterns. - The meditation repeats throughout the night, gradually fading in volume, so that you can slowly drift off on your own time, and won't be awakened. - A soft blend of white, pink, and brown noise and brainwave entrainment tones with specialized 4Hz delta wave frequencies, intended to block out distracting noises and guide the mind into enhanced relaxation. - Black-screen visuals after the first few minutes. - Deep subconscious restoration that supports healing, recovery, and meaningful rejuvenation of both mind and body. For best results, listen at a comfortable low volume with headphones while resting in your preferred sleeping position. However, headphones are not required in order to enjoy the benefits of this session or the delta wave frequencies. This 8-hour deep sleep meditation is designed for regular use. Consider making it part of your nightly routine...a calming ritual that helps reset your nervous system and creates a familiar space where your mind and body can safely unwind, restore, and completely relax. Sweet dreams, friend Zzz #sleep #sleepmeditation #vagusnerve 00:00:00 sleep statement 00:00:25 introduction 00:01:20 how this episode works 00:03:35 begin sleep meditation 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. 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Hey there, my friend, and welcome to Sleep Escape. I'm so glad you chose to join me here for a good night's rest. If Sleep Escape has been beneficial to you, then please take a second to leave a comment or review on your preferred listening platform and make sure that you're following the show as well. It's quick, totally free, and goes a long way to support the show. So thanks a bunch.

And if you'd like to enjoy Sleep Escape, totally add free and get instant access to bonus and extended episodes, then follow the link for Sleep Escape Premium in the episode notes. Now before we get to tonight's episode, here's a quick word from our sponsors. This recording is specifically designed to guide you into a deep state of sleep, using your body's natural relaxation processes and systems. As such, do not listen to this recording while driving or operating machinery.

Only listen once you're in a safe place, comfortable, and ready to fall asleep. There's a natural system in your body that, when activated, leads you into the deepest states of relaxation. That is the parasympathetic nervous system, and it's activated by the vagus nerve. It's not difficult, complicated, or out of reach. to access the benefits of this system at any time. And that's what this sleep meditation is designed to do. If it's your first time here, I invite you to listen for the next few moments,

while I explain what you can expect. But if it's not your first time here, feel free to skip ahead using the chapter markers in the episode description. The vagus nerve is like a hidden switch in your body. that's activated through simple relaxation techniques, like deep breathing, for example. It's a real physical nerve in your body, and when stimulated, it turns on the rest and digest or parasympathetic nervous system. So tonight, rather than searching or waiting for sleep, we're simply going to activate this natural system in your body

using a few simple science-backed techniques. When it's activated, the heart rate slows, your muscles soften, and your mind naturally begins to quiet. It's your body's own built-in switch, turning alertness into rest. So tonight, we'll move through guided breathing. breathing, physical body relaxation, visualization, and calming affirmations. And we'll go through a few passes of the relaxation techniques so that you have plenty of opportunity to relax and fall asleep in your own way.

And to end this eight-hour version of this sleep meditation, this series of techniques will repeat throughout the night. slowly fading in volume. But if you'd like a shorter version of this episode, you can find a link to it in the episode description. Now remember, there's nothing you need to force here. Whenever you feel that gentle pull of sleep, just let go. There's no need to listen all the way through.

And if any time you find yourself awake again, Just rest your attention on the sound of my voice and let it gently guide you back to sleep. So go ahead now and settle into the most comfortable position you can find in bed. There's no right or wrong way to do this. What matters most is that you feel completely supported and at ease. And once you're there, just let your eyes softly close. if they haven't already. Feel the weight of the day

beginning to fall away, allowing your body to sink just a little bit further into the bed. Now bring your attention to your breath. Just noticing it first, no need to change anything yet. Notice how it's a little cooler on the way in and a little warmer on the way out.

And even now, Each breath, slowing just the tiniest bit more than the one before it, is already sending a signal to your nervous system, letting you know that you're safe. And it's time to slow down. Let's now use that breath to stimulate the vagus nerve directly. And we'll do that by inhaling for a count of four and exhaling for a count of six.

If you like a slightly different rhythm, feel free to adjust. All that matters is that your exhale is longer than the inhale. This is what slows the body down and activates the vagus nerve with each breath. So just follow along. Inhale, two, three, four. Exhale, two, three, four, five, six. Again, inhale, and exhale. Last one, and exhale, release, allowing your breath to continue at its own natural pace,

whatever feels easy and effortless. And if you'd rather continue counting, that's perfectly fine too. Either way, with each passing breath, your heart rate is slowing just that bit more. Your body is settling, and each cell in your entire being is getting those steady signals that it's okay to slow down and begin turning off for the night to end this way, moment by moment your whole body is beginning to shift down into a lower gear as there may still be many more lower gears to find and that's perfectly okay sleep is a state of being it's something that happens when the body is put in the right context and under the right condition

It doesn't happen all at once. It doesn't happen the same way from person to person. And it doesn't even happen the same way every night for the same person. So just try to let go of any expectations or any frustrations about not being asleep yet or when you might fall asleep. And instead, just try to endure. enjoy this time for peace and quiet. Now from here we'll turn to a body scan. Another simple way of signaling safety to your nervous system and releasing tension one part at a time. And you can

begin by resting your attention on your feet, just noticing them for a moment, feeling whatever for sensations there might be, and then letting them soften completely and grow heavy against the bed. Each inhale, gathering any tension, and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs, just noticing those sensations, breathing in, collecting any tension, and then breathing out and releasing it fully. Bowing your legs to soften down completely into the bed beneath you. Now bring your attention to your hips and your lower back, a place where many of us carry and store tension. So take a little extra time here, just noticing the sensations at first and then breathing in,

gathering any tension that's there and letting it all go on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations, that natural rise and fall of each breath. And it's here right around your belly that the vagus nerve completes its path down from the base of your brain through your neck, your chest,

and into your stomach. So as you breathe here, right now, Slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath, that you can inch just one percent closer to relaxation and sleep, and that may not sound like much, but one percent breath after breath adds up rather quickly so take one more breath in here collecting any tension and releasing and softening on the exhale continuing on up now into your shoulders letting them melt down into the bed away from your ears feeling that release spread down through your arms into your hands and your fingers gathering tension on the inhale and releasing it completely

on the exhale until your arms fall completely heavy loose and still And now, shifting to your neck, your jaw, and the muscles of your face, allowing those muscles to soften, feeling your cheeks and your forehead. Go completely limp as you let go and sink deeper into the bed. Now sense your whole body all at once from the top. ground of your head to the tips of your toes fully supported and completely at ease and maybe you imagine if you'd like a switch somewhere inside of you that turns your whole being on and off and now that you're ready for sleep imagine flipping it off and feeling yourself soften deeper and deeper as though every muscle and every cell in your body has been given permission

to rest and just take a moment now to notice that you are indeed moving along that path towards sleep your breath is slower and softer your body more relaxed even if you're not all the way there yet that's okay you're moving in the right direction we all find sleep in our own way and on our own time so don't try to force it or worry about when you'll get there because you will Your body is designed for this. It knows how to sleep. So trust that it will get there in exactly the right way and at exactly the right time for you here tonight.

For now, you're safe. You have no problems to solve and nothing to do. There's nowhere else you need to be. except right here. Nice and relaxed, nice and cozy, and just enjoying this time to simply be, and maybe you're beginning to lose track of my voice, or maybe you're still here with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did, more abbreviated this time, so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be, just following me,

as you let all of your air out and inhale exhale and release just let the air fall back out breathing in and releasing not forcing anything once more inhale exhale release perfect. Now just allow your breath to settle back into its own natural rhythm and depth, whatever feels easy and effortless. And let's turn to that wave of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes, and your ankles, moving up into your calves, your knees and thighs, your hips, your hips, everything softening down as it spreads into your back and your belly, every inch of your spine, softening across your shoulders, moving down your arms past your elbows and your elbows and your forearms, into your hands and to the tips of each and every finger, moving up

through your neck, into your head, laxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper, softening more and more. With each passing breath, your nervous system, settling even further into a sensation of complete safety and comfort your whole body, sinking further, beginning to lose touch with the outside world as all thoughts seem to fade and dissolve and although they may reappear from time to time the space between them is growing larger and longer and as you enter more deeply into this state of ease. I invite you to picture a place somewhere real or imagined that feels like

complete peace and serenity to you. Maybe it's somewhere you've been before or somewhere your mind creates just for tonight. There's no right or wrong answer here. Just let your mind go. Wherever it feels good, wherever it feels safe and calm. And just notice your surroundings there. The light blurs. Whatever makes it feel so comforting and safe. Notice the sensation of the air and any sounds or smells. This place is made entirely for your race.

rest and comfort. Welcome here anytime, exactly as you are. Give yourself permission to settle in fully into this paradise that lives in your own mind, a place you can return to at any time, completely free, a place that brings you the most pleasant, sensations that nurture the innermost core needs of your being, safety, unconditional love and acceptance, deep and profound healing. And as you rest here, making your way into sleep, in your own time, you can simply let these words wash over you as you drift deeper. and deeper. With each passing breath and each passing moment, you are safe, you are supported, you are calm, you are relaxed, you are resting now, you are exactly where you need to be.

Your body knows how to relax. Your body knows how to heal. Your breath is slowing. Your mind is softening. You are allowed to let go completely. You are allowed to rest without guilt and without hurry. You are settling in. into a night of deep, restful, and healing sleep. You'll awake tomorrow, feeling completely refreshed

and restored with each breath. You relax a little more deeply with each moment. You drift a little further from the day and a little closer to sleep. With each heartbeat, you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of things. the way. There's no problems for you to solve. There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of

your being is turning off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place. sinking deeper and deeper into a night of profoundly healing and restful sleep. You are safe. You are supported. You are calm.

You are relaxed. You are resting now. You are exactly where you need to be. Your body knows how to relax. Your body knows how to heal. Your breath is slowing. Your mind is softening. You are allowed to let go completely.

You are allowed to rest without guilt and without hurry. You are settling into a night of deep. restful and healing sleep you will awake tomorrow, feeling completely refreshed and restored with each breath. You relax a little more deeply with each moment. You drift a little further from the day and a little closer to sleep. With each heartbeat, you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now except relax and that's such a nice feeling, isn't it?

There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off. for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place sinking deeper.

and deeper into a night of profoundly healing and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan. And you can begin by resting your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting

them soften completely and grow heavy against the bed. Each inhale, gathering any tension, and each exhale, letting it go and releasing it from the body. Move your awareness up now, into your legs, your calves, your knees, and your thighs, just noticing those sensations, breathing in, collecting any tension, and then breathing out and releasing it fully. Allowing your legs to soften down completely into the bed beneath you. Now bring your attention to your hips. and your lower back, a place where many of us carry and store tension. So take a little extra time here, just noticing the sensations at first, and then breathing in,

gathering any tension that's there and letting it all go on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly. in your chest, noticing all of the sensations at natural rise and fall of each breath. And it's here right around your belly that the vagus nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath that you can inch just one percent closer to relaxation and sleep,

and that may not sound like much, but one percent. breath after breath adds up rather quickly. So take one more breath in here, collecting any tension and then releasing and softening on the exhale. Continuing on up now. Into your shoulders, letting them melt down into the bed, away from your ears, feeling that release spread down through your arms into your hands and your fingers, gathering tension on the inhale and releasing it completely on the exhale until your arms

fall completely heavy, loose and still. And now shifting to your neck. your jaw and the muscles of your face, allowing those muscles to soften, feeling your cheeks and your forehead, go completely limp as you let go and sink deeper into the bed. Now sense your whole body all at once from the crown of your head to the tips of your toes. fully supported and completely at ease. And maybe you imagine, if you'd like, a switch somewhere inside of you that turns your whole being on and off.

And now that you're ready for sleep, imagine flipping it off and feeling yourself. Soften deeper and deeper. as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that path towards sleep. Your breath is slower and softer. Your body more relaxed, even if you're not all the way there yet, That's okay.

You're moving in the right direction. We all find sleep in our own way and on our own time. So don't try to force it. We'll worry about when you'll get there because you will. Your body is designed for this. It knows how to sleep. So trust that it will get there and exist. the right way and at exactly the right time for you here tonight. For now, you're safe.

You have no problems to solve and nothing to do. There's nowhere else you need to be, except right here, nice and relaxed, nice and cozy, and just enjoying this time. time to simply be and maybe you're beginning to lose track of my voice or maybe you're still here with me fully either way it's perfectly fine let's do one more pass of the breathing and physical relaxation we just did more abbreviated this time so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be. Just following me as you let all of your air out and inhale, exhale, inhale again,

and release. Just let the air fall back out, breathing in, releasing, not forcing anything. Once more, exhale, release. Now just allow your breath to settle back into its own natural rhythm and depth, whatever feels easy and effortless. And let's turn to that wave of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, your knees and thighs, your hips, your hips, everything softening down as it spreads into your back and your belly and every inch of your spine,

softening across your shoulders, moving down your arms, past your elbows and your forearms, into your hands and to the tips of each and every finger, moving up through your neck, into your head, laxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier sinking deeper and deeper softening more and more with each passing breath your nervous system settling even further into a sensation of complete safety and comfort your whole body, sinking further into rest, beginning to lose touch with the outside world as all thoughts seem to fade and dissolve.

And although they may reappear from some. time to time, the space between them is growing larger and longer. And as you enter more deeply, into this state of ease, I invite you to picture a place somewhere real, more imagined, that feels like complete peace and serenity to you. Maybe it's somewhere you've been before or somewhere your mind creates just for tonight. There's no right or wrong answer here. Just let your mind go wherever it feels good,

wherever it feels safe and calm. And just notice your surroundings. there. The light blurs, whatever makes it feel so comforting and safe. Notice the sensation of the air and any sounds or smells. This place is made entirely for your rest and comfort and you're welcome here anytime exactly as you're welcome. give yourself permission to settle in fully into this paradise that lives in your own mind a place you can return to at any time completely free a place that brings you the most pleasant sensations that nurture the innermost core needs of your being safety

and conditional love and acceptance, deep and profound healing. And as you rest here, making your way into sleep in your own time, you can simply let these words wash over you as you drift deeper and deeper. With each passing breath and each passing moment, you are safe, you are supported, you are calm, you are relaxed, you are resting now, you are exactly where you need to be. Your body knows how to relax. Our body knows how to heal. Your breath is slowing. Your mind is softening.

You are allowed to let go completely. You are allowed to rest without guilt and without hurry. You are settling into a night of deep, rest. restful and healing sleep you'll awake tomorrow feeling completely refreshed and restored with each breath you relax a little more deeply with each moment you drift a little further from the day and a little closer to sleep with each heartbeat you let go a little more fully is not something you need to force sleep is something your body naturally knows how to do trust your body to guide you the rest of the way There's no problems for you to solve.

There's nothing for you to do right now. Except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are relaxing.

Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful. and serene place sinking deeper and deeper into a night of profoundly healing and restful sleep. You are safe. You are supported. You are calm. You are relaxed. You are resting now.

You are exactly where you need to be. Your body knows how to relax. Your body knows how to heal. Your breath is slowing. Your mind is softening. You are allowed to let go completely. You are allowed to rest without guilt and without hurry. You are settling into a night.

of deep, restful, and healing sleep you will awake tomorrow, feeling completely refreshed and restored with each breath. You relax a little more deeply with each moment. You drift a little further from the day and a little closer. to sleep. With each heartbeat, you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now.

except relax and that's such a nice feeling isn't it there's nowhere else you need to be this time is just for you you deserve deep and restorative sleep every part of your being is turning off for the night Your muscles are relaxing. Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place sinking deeper and deeper. into a night of profoundly healing and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine.

There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep. Or become frustrated that you're not asleep already. We'll just continue. with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan.

And you can begin by resting your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed. Each inhale, gathering any tension, and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Just noticing those sensations. Breathing in, collecting any tension, and then breathing out and releasing it fully. Allowing your legs to soften down completely into the bed beneath you.

Now bring your attention to your hips and your lower back, a place where many of us carry and store tension. So take a little extra time here, just noticing the sensations. at first and then breathing in, gathering any tension that's there and letting it all go on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations that natural rise and fall of each breath, and it's here right around your belly, that the vagus nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway.

signaling to it with each and every breath that you can inch just one percent closer to relaxation and sleep and that may not sound like much but one percent breath after breath adds up rather quickly so take one more breath in here collecting any tension and then releasing and softening on the exhale continuing on up now into your shoulders letting them melt down into the bed away from your ears feeling that release spread down through your arms into your hands and your fingers gathering tension on the inhale and releasing it completely on the exhale until your arms fall completely heavy, loose and still. And now shifting to your neck, your jaw, and the muscles of your face,

allowing those muscles to soften, feeling your cheeks and your forehead, go completely limp. as you let go and sink deeper into the bed. Now sense your whole body all at once from the crown of your head to the tips of your toes, fully supported and completely at ease. And maybe you imagine, if you'd like, a switch somewhere inside of you. that turns your whole being on and off. And now that you're ready for sleep, imagine flipping it off and feeling yourself.

So often deeper and deeper, as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that path towards sleep. Your breath is slower and softer. Your body more relaxed, even if you're not all the way there yet. That's okay.

You're moving in the right direction. We all find sleep in our own way and on our own time. So don't try to force it or worry about when you'll get there because you will. Your body is designed for this. It knows how to sleep. So trust that it will get there in exactly the right way and at exactly the right time for you here tonight. For now, you're safe. You have no problems to solve and nothing to do.

There's nowhere else you need to be, except right here. Nice and relaxed. Nice and cozy and just enjoying this time. To simply be, and maybe you're beginning to lose track of my voice. Or maybe you're still here with you. You are still here with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did.

More abbreviated this time so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be. just following me as you let all of your air out and inhale exhale again and release just let the air fall back out breathing in release it not forcing anything once more inhale and exhale release now just allow your breath to settle back into its own natural rhythm and depth, whatever feels easy and effortless. And let's turn to that wave of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, your knees,

and thighs, your hips, everything softening down as it spreads into your back and your belly, every inch of your spine, softening across your shoulders, moving down your arms, past your elbows and your forearms, into your hands and to the tips of each and every finger. moving up through your neck, into your head, relaxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper, softening more and more with each passing breath. your nervous system, settling even further into a sensation of complete safety and comfort your whole body, sinking further into rest, beginning to lose touch with the outside world as all thoughts

seem to fade and dissolve, and although they may reappear from time to time, the space between them is growing larger and longer, and as you enter more deeply, into this state of ease, I invite you to picture a place. Somewhere real, more imagined, that feels like complete peace and serenity to you. Maybe it's somewhere you've been before, or somewhere your mind creates. Just for tonight, there's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe. and calm and just notice your surroundings there the light whatever makes it feel so comforting and safe notice the sensation of the air and any sounds or smells this place is made entirely for your rest

and comfort and you're welcome here any time exactly as you are. Give yourself permission to settle in fully into this paradise that lives in your own mind, a place you can return to at any time and completely free, a place that brings you the most pleasant sensations, nurture the innermost core needs of your being, safety, unconditional love and acceptance, deep and profound healing. And as you rest here, making your way into sleep, in your own time, you can simply let these words wash over you as you drift deeper. and deeper. With each passing breath and each passing moment, you are safe, you are supported, you are calm, you are relaxed, who are resting now, you are exactly where you need to be.

Your body knows how to relax. Your body knows how to heal your breath. Your body knows how to heal your breath. is slowing your mind is softening you are allowed to let go you are allowed to rest without guilt and without hurry you are settling into a night of deep rest and healing sleep you will awake tomorrow, feeling completely refreshed and restored with each breath. You relax a little more deeply with each moment. You drift a little further from the day and a little closer to sleep with each heartbeat. you let go a little more fully is not something you need to force sleep is something your body naturally knows how to do trust your body to guide you the rest of the way there's no problems for you to

solve there's nothing for you to do right now except relax And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are relaxing. Your thoughts. are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place, thinking deeper and deeper into a night of profoundly healing and rest and restful sleep. You are safe. You are supported. You are calm. You are relaxed. You are resting now. You are exactly where you need to be. Your body knows how to relax. Your body knows how to heal. Your breath is slowing. Your mind is softening.

go completely. You are allowed to rest without guilt and without hurry. You are settling into a night of deep, restful, and healing sleep. You will awake tomorrow, feeling completely refreshed and restored with each breath. you relax a little more deeply with each moment you drift a little further from the day and a little closer to sleep with each heartbeat you let go no more fully is not something you need to force sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the way.

There's no problems for you to solve. There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are relaxing.

Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place. Deeper and deeper into a night of profoundly healing and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already.

We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly. the right way for you here tonight. And we'll start with that same body scan. And you can begin by resting your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed. each inhale, gathering any tension, and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Just noticing those sensations.

Breathing in, collecting any tension, and then breathing out, and releasing out, and releasing. and releasing it fully, allowing your legs to soften down completely into the bed beneath you. Now bring your attention to your hips and your lower back, a place where many of us carry and store tension. So take a little extra time here, just noticing the sensations at first and then breathing in, gathering any tension that's there and letting it all go on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations at natural rise and fall of each breath,

and it's here right around your belly, that the vagus nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every, breath that you can inch just one percent closer to relaxation and sleep and that may not sound like much but one percent breath after breath adds up rather quickly so take one more breath in here collecting any tension and then releasing and softens and softening.

on the exhale, continuing on up now, into your shoulders, letting them melt down into the bed, away from your ears, feeling that release spread down through your arms, into your hands, and your fingers, gathering tension on the inhale and releasing it completely on the exhale. until your arms fall completely heavy, loose and still. And now shifting to your neck, your jaw, and the muscles of your face, knowing those muscles to soften, feeling your cheeks and your forehead. Go completely limp as you let go and sink deeper. into the bed. Now sense your whole body all at once from the ground of your head to the tips of your

toes, fully supported and completely at ease. And maybe you imagine if you'd like a switch somewhere inside of you that turns your whole being on and on and off. And now that you're ready for sleep, imagine flipping it off and feeling yourself. So often deeper and deeper, as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that. path towards sleep. Your breath is slower and softer. Your body, even if you're not all the way there yet, that's okay. You're moving in the right direction. We all find sleep in our own way and on our

own time. So don't try to force it. We'll worry about when you'll get there. Because you will. Your body is designed for this. It knows how to sleep. So trust that it will get there in exactly the right way and at exactly the right time for you here tonight. For now, you're safe. You have no problems to solve and nothing to do. There's nowhere else you need to be, except right here. Nice and relaxed, nice and cozy, and just enjoying this time. To simply be, and maybe you're beginning to lose track of my voice. Or maybe you're still here.

with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did, more abbreviated this time, so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be. Just following me, as you let all of your air out and inhale. Inhale again. Just let the air fall back out. Breathing in, releasing, not forcing anything. Once more, inhale and exhale, release.

Perfect. Now just allow your breath to settle back into its own natural rhythm and depth. whatever feels easy and effortless. And let's turn to that wave of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, your knees and thighs,

Your hips, everything softening down as it spreads into your back and your belly every inch of your spine. Softening across your shoulders. Moving down your arms past your elbows and your forearms. Into your hands and to the tips of each and every finger moving up. through your neck into your head, laxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper, softening more and more with each passing breath, your nervous system, settling even further into a sensation of complete safety and comfort your whole body sinking further

into rest beginning to lose touch with the outside world as all thoughts seem to fade and dissolve and although So they may reappear from time to time. The space between them is growing larger and longer. And as you enter more deeply into this state of ease, I invite you to picture a place somewhere real or imagined that feels like. complete peace and serenity to you. Maybe it's somewhere you've been before or somewhere your mind creates. Just for tonight, there's no right or wrong answer here.

Just let your mind go wherever it feels good, wherever it feels safe and calm. And just notice your surroundings there. the light, whatever makes it feel so comforting and safe. Notice the sensation of the air and any sounds or smells. This place is made entirely for your rest and comfort and you're welcome here any time exactly as you are. Give yourself permission. to settle in fully into this paradise that lives in your own mind, a place you can return to at any time, completely free. A place that brings you the most pleasant sensations, nurture the innermost core needs of your being, safety, unconditional love and acceptance deep and profound healing and as you rest here making your way into sleep

in your own time you can simply let these words wash over you as you drift deeper and deeper with each passing breath and each passing moment you are safe you are supported you are calm are relaxed you are resting now you are exactly where you need to be your body knows how to relax our body knows how to heal your breath is slowing your mind is softening, let go out to rest without guilt and without hurry or settling into a night of deep, restful, and healing sleep, feeling completely refreshed and restored with each breath. You relax a little more deeply with each moment. moment, you drift a little further from the day and a little closer to sleep.

With each heartbeat, you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the rest of you. the way. There's no problems for you to solve. There's nothing for you to do right now. Except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your your being is turning off for the night. Your muscles are relaxing.

Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place. deeper and deeper into a night of profoundly healing and restful sleep. You are safe, you are supported, you are calm, you are relaxed, are resting now, you are exactly where you need to be. Your body knows how to relax. Our body knows how to heal your breath. is slowing. Your mind is softening. You are allowed to let go. Rest without guilt and without

hurry. You are settling into a night of deep, restful, and healing sleep. You'll awake tomorrow, feeling completely refreshed and restored with each breath you relax a little more deeply with each moment you drift a little further from the day and a little closer to sleep with each heartbeat you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it? There's nowhere else. you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being

is turning off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther. every part of you is softening and letting go as you rest in this most peaceful and serene place sinking deeper and deeper into a night of profoundly healing and restful sleep now if you find that you're still conscious of my voice. That's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan. And you can begin by resting your attention on your feet, just noticing them for a

moment, feeling whatever sensations there might be, and then letting them soften completely, and grow heavy against the bed. Each inhale gathering any tension and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Just noticing those sensations. Breathing in, collecting any tension, and then breathing out and releasing it fully. bowing your legs to soften down completely into the bed beneath you. Now bring your attention to your hips and your lower back, a place where many of us carry

and store tension. So take a little extra time here, just noticing the sensations at first and then breathing in, gathering any tension that's there and letting it all go. on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations that natural rise and fall of each breath. And it's here right around your belly that the vagus nerve completes its path down to the vagus nerve completes its path down to the vagus. from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it

with each and every breath that you can inch just one percent close. closer to relaxation and sleep, and that may not sound like much. But 1% breath after breath adds up rather quickly. So take one more breath in here, collecting any tension and then releasing and softening on the exhale. Continuing on up now. into your shoulders, letting them melt down into the bed, away from your ears, feeling that release spread down through your arms, into your hands and your fingers, gathering tension on the

inhale and releasing it completely on the exhale until your arms fall completely heavy, and still shifting to your neck, your jaw, and the muscles of your face, knowing those muscles to soften, feeling your cheeks and your forehead, go completely limp as you let go and sink deeper into the bed. Now sense your whole body all at once from the the crown of your head to the tips of your toes, fully supported and completely at ease. And maybe you imagine, if you'd like, a switch somewhere inside of you that turns your whole being on and off.

And now that you're ready for sleep, imagine flipping it off and feeling your side. soften deeper and deeper as though every muscle and every cell in your body has been given permission to rest and just take a moment now to notice that you are indeed moving along that path towards sleep. Your breath is slower and softer. Your body more relaxed, even if you're not all the way there yet. That's okay. You're moving in the right direction. We all find sleep in our own way and on our own time. So don't try to force it. We'll worry about when you'll get there, because you will. Your body is designed for this.

It knows how to sleep. So trust that it will get there in exactly the right way and at exactly the right time for you here tonight. For now, you're safe. You have no problems to solve and nothing to do. There's nowhere else you. you need to be, except right here, nice and relaxed, nice and cozy, and just enjoying this time, to simply be, and maybe you're beginning to lose track of my voice, or maybe you're still

here with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did. More abbreviated this time so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be just following me. As you let all of your air out ill again, and release. Just let the air fall back out. Breathing in, releasing, not forcing anything. Once more, inhale, exhale, release. Now just allow your breath to settle back into its own

natural rhythm and depth. Whatever feels easy and effortless. And let's turn to that wave, of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, your knees and thighs, your hips, everything softening down as it spreads into your back and your belly, every inch of your spine, softening across your shoulders, moving down your arms, past your elbows and your forearms, into your hands to the tips of each and every finger, moving up, through your neck, into your head, laxing your jaw, your cheeks, softening your forehead, and the muscles. around your eyes as you feel yourself heavier and heavier sinking deeper and deeper

softening more and more with each passing breath your nervous system settling even further into a sensation of complete safety and comfort your whole body, sinking further into rest, beginning to lose touch with the outside world as all thoughts seem to fade and dissolve, and although they may reappear from time. time to time the space between them is growing larger and longer and as you enter more deeply into this state of ease i invite you to picture a place somewhere real more imagined that feels like complete peace and serenity you. Maybe it's somewhere you've been before or somewhere your mind creates. Just for tonight, there's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe and calm and just notice your surroundings there. The light blurs. Whatever

makes it feel so comforting and safe notice the sensation of the air and any sounds or smells this place is made entirely for your rest and comfort and you're welcome here any time exactly as you are give yourself permission to settle in fully into this paradise that lives in your own mind, a place you can return to at any time, completely free, a place that brings you the most pleasant sensations, nurture the innermost core needs of your being, safety, unconditional love and acceptance. deep and profound healing. And as you rest here, making your way into sleep, in your own time, you can simply let these words

wash over you as you drift deeper and deeper. With each passing breath and each passing moment, you are safe, you are supported, You are calm, are resting now. You are exactly where you need to be. Your body knows how to relax, knows how to heal. Your breath is slowing. Your mind is softening. Let go out to rest without guilt and without hurry, are settling into a night of deep, restful, and healing sleep, feeling completely refreshed and

restored with each breath. You relax a little more deeply with each moment. You drift a little further from the day and a little closer to sleep with each heart. With each heartbeat, you let go a little more fully is not something you need to force. Sleep is something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now.

except relax and that's such a nice feeling isn't it there's nowhere else you need to be this time is just for you you deserve deep and restorative sleep every part of your being is turning off for the night Your muscles are relaxing. Your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place, sinking deeper and deeper into a night. of profoundly healing and restful sleep. You are safe.

You are supported. You are calm, are relaxed, are resting now. You are exactly where you need to be. Your body knows how to relax. Our body knows how to heal. Your breath is slowing. Your mind is softening. rest without guilt and without hurry or settling into a night of deep restful and healing sleep

you all awake to be refreshed and restored with each breath you relax a little more deeply moment you drift a little further from the day and a little closer to sleep with each heartbeat you let go a little more fully is not something you need to force sleep is something your body naturally knows how to do trust your body to guide you the rest of the way there's no problems for you to solve. There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning. off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther.

Every part of you is softening and letting go as you rest in this most peaceful and serene place sinking deeper. and deeper into a night of profoundly healing and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan.

And you can begin by resting your attention on your feet, just noticing them for a moment. feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed. Each inhale, gathering any tension, and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Just noticing those sensations, breathing in, collecting any tension, and then breathing out, and releasing it fully to soften down completely into the bed beneath you. Now bring your attention to your hips and your lower back, a place where many of us carry and store tension.

So take a little extra time here. just noticing the sensations at first and then breathing in gathering any tension that's there and letting it all go on the exhale softening even deeper and deeper down now shift your awareness to your belly in your chest noticing all of the sensations at natural rise and fall of each breath It's here right around your belly that the vagus nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath that you can inch just one percent closer to relaxation and sleep that may not sound like much. But one percent, breath after breath, adds up rather quickly. So take one more breath in here, collecting any tension.

and then releasing and softening on the exhale. On up now, into your shoulders, putting them melt down into the bed, away from your ears, feeling that release spread down through your arms, into your hands and your fingers, gathering tension on the inhale, and releasing it completely on the exhale. until your arms fall completely heavy, loose, and still, shifting to your neck, your jaw, and the muscles of your face, knowing those muscles to soften, feeling your cheeks and your forehead, go completely limp as you let go and sink deeper into the bed.

sense your whole body all at once from the crown of your head to the tips of your toes fully supported and completely at ease and maybe you imagine if you'd like a switch somewhere inside of you you that turns your whole being on and off. Now that you're ready for sleep, imagine flipping it off and feeling yourself. So often deeper and deeper, as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice. that you are indeed moving along that path towards sleep. Your breath is slower and softer. Your body, even if you're not all the way there yet, that's okay.

You're moving in the right direction. We all find sleep in our own way and on our own time. So don't try to force it. will worry about when you'll get there because you will your body is designed for this it knows how to sleep so trust that it will get there in exactly the right way and at exactly the right time for you here tonight for now you're safe you have no problems to solve and nothing to do. There's nowhere else you need to be, except right here. Nice and relaxed, nice and cozy, and just enjoying this time to simply be. And maybe you're beginning to lose track

of my voice. Or maybe you're still here with me fully. Either way, it's perfect. It's fine. Let's do one more pass of the breathing and physical relaxation we just did. More abbreviated this time so that you can settle a little bit deeper than before. You might even be surprised how much more effective a second pass can be. Just following me as you let all of your air out. inhale again. Just let the air fall back out, breathing in, not forcing anything. Once more, inhale, release. Now just allow your breath to settle back into its own natural rhythm and depth. Whatever feels easy and effortless. And let's turn to that wave of relaxation, moving through your body.

again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, your knees and thighs, your hips, your hips, everything softening down, as it spreads into your back and your belly, every inch of your spine, softening across. your shoulders, moving down your arms, past your elbows and your forearms, into your hands, into the tips of each and every finger, moving up through your neck, into your head, relaxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper, softening more and more. With each passing breath, your nervous system, settling even further into a sensation of complete safety and comfort.

your whole body, sinking further into rest, beginning to lose touch with the outside world as all thoughts seem to fade and dissolve. And although they may reappear from time to time, the space between them is growing larger, and longer and as you enter more deeply into this state of ease. I invite you to picture a place somewhere real or imagined that feels like complete peace and serenity to you. Be it's somewhere you've been before or somewhere your mind creates just for tonight. There's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe and calm and just notice your surroundings there. The light, whatever makes it

feel so comforting and safe. This the sensation of the air and any sounds or smells, blaze, is made entirely for your rest and comfort. And you're welcome here anytime, exactly as you are. Give yourself permission to settle in fully into this paradise that lives in your own mind, place you can return to at any time. completely free, a place that brings you the most pleasant sensations, nurture the innermost core needs of your being, safety, and conditional love and acceptance, and profound healing. And as you rest here, making your way into sleep, in your own time, you can simply let

These words wash over you as you drift deeper and deeper. With each passing breath, in each passing moment, you are safe, you are supported, you are calm, are resting now, are exactly where you need to be. Your body knows how to relax, knows how to heal your Your breath is slowing, is softening, or settling into a night of deep, restful, and healing sleep. You refreshed and restored with each breath, you relax more deeply in each moment. You drift a little further from the day.

Closer to sleep. Heartbeat is not so. not something you need to force. Is something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it?

There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther. Every part of you is softening. and letting go as you rest in this most peaceful and serene place sinking deeper and deeper into a night of profoundly healing

and restful sleep you are safe you are supported are resting now you are exactly where you need to be your body know how to heal Your breath is slowing, is softening, or settling into a night of deep, restful, and healing sleep. Refreshed and restored with each breath, you relax a little more deeply with each moment. You drift a little further from the day and a little closer. to sleep. With each heartbeat, you let go, is not something you need to force. It's something your body naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve.

There's nothing for you to do right now, except relax. And that's such a nice feeling, isn't it? is nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther.

Every part of you is softening and letting go as you rest in this most peaceful and serene place. Being deeper and deeper into a night of profoundly healing and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you. here tonight. And we'll start with that same body scan. And you can begin by resting your attention

on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed. Each inhale, gathering any tension, and each exhale, letting it go, and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Just noticing those sensations, acting any tension, and then breathing out and releasing it fully. Going your legs to soften down completely into the bed beneath you. Now bring your attention to your hips and your lower back, a place where many of us carry and store tension.

So take a little extra time here, just noticing the sensations at first, and then breathing in, gathering any tension that's there, and letting it all go on the exhale. Softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations, eyes and fall of each breath, and it's here right around your belly that the vaguest nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. As you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath, that you can inch just one percent closer to relaxation.

And sleep may not sound like much. But one percent, breath after breath, adds up rather quickly. So take one more breath in here, collecting any tension, and then releasing and softening on the exhale. Continuing on up now. Into your shoulders, letting them melt into the bed. Away from your ears. And that release, spread down through your arms, into your hands.

into your hands and your fingers, gathering tension on the inhale and releasing it completely on the exhale until your arms fall completely heavy, loose, and still shifting to your neck, your jaw and the muscles of your face, putting those muscles to soften, feeling your cheeks and your forehead go completely limp as you let go and sink deeper into the bed. Now sense your whole body all at once from the ground of your head to the tips of your toes, fully supported and completely at ease. the maybe you imagine if you'd like a switch somewhere inside of you that turns your whole being on and off now that you're ready for sleep imagine flipping it off and feeling yourself

soften deeper and deeper as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that path towards sleep. Your breath is slower and softer. Even if you're not all the way there yet, that's okay. You're moving in the right direction. We all find sleep in our own way. and on our own time.

So don't try to force it. We'll worry about when you'll get there. Because you will. Body is designed for this. It knows how to sleep. So trust that it will get there in exactly the right way. And at exactly the right time for you here tonight. For now, you're safe.

You have no problems to solve and nothing to do. There's nowhere else you need to be, except right here. Nice and relaxed, nice and cozy, and just enjoying this time to simply be. And maybe you're beginning to lose track of my voice. Or maybe you're still here with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did. More abbreviated this time so that you can settle a little bit deeper than before.

You might even be surprised how much more effective a second pass can be just following me as you let us. all of your air out. Just let the air fall back out. Not forcing anything. Once more, inhale and exhale. Release. Now just allow your breath to settle back into its own natural rhythm and depth. Whatever feels easy and effortless. Let's turn to that wave of relaxation, moving through your body once again, softening everything it touches, beginning in your feet, releasing your toes and your ankles, moving up into your calves, everything softening down as it spreads into your back and your belly of your spine, softening across your shoulders, moving down your arm past your elbows, and your forearms, into your hands and to the tips of each and every finger, moving up

through your neck, into your head, laxing your jaw, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper, and deeper, softening and more. With each passing breath, your nervous system, settling even further into a sensation of complete safety and comfort, sinking further into rest, beginning to lose touch

with the outside world as all thoughts. seem to fade and dissolve. Although they may reappear from time to time, the space between them is growing larger and longer. And as you enter more deeply into this state of ease, I invite you to picture a place somewhere real or imagined. that feels like complete peace and serenity to you. Be it's somewhere you've been before or somewhere your mind creates.

Just for tonight. There's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe and calm. And just notice your surroundings there. ever makes it feel so comforting and safe. This is the sensation of the air and any sounds or smells. This place is made entirely for your rest and comfort anytime exactly as you are. Give yourself permission to settle in fully. Paradise that lives in your own mind, a place you can return to at any time, completely free.

Place that brings you the most pleasant sensations, the innermost core needs of your being, safety, unconditional love and acceptance, deep and profound healing. And as you rest here, making your way into sleep in your own time. You can simply let these words wash over you as you drift deeper and deeper. With each passing breath and each passing moment, you are safe, you are supported, are resting now, exactly where you need to be knows how to heal. is slowing, your mind, is softening, or settling into of deep, restful, healing sleep. Be refreshed and restored.

With each breath, you drift a little further from each heartbeat. Not something you need to force. Is something naturally knows how to do. Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now except relax. And that's such a nice feeling, isn't it? There's nowhere else you need to be.

It's just for you. You deserve deep and restorative sleep. Part of your being is turning off for the night. your muscles, your thoughts are drifting farther and farther. Every part of you is softening and letting go as you rest in this most peaceful and serene place, deeper and deeper into a night of profoundly healing and restful sleep. You are safe, who are supported, you are calm, are resting now, where you need to be. knows how to heal.

Breath is slowing, is softening, without guilt, or settling into a night, restful, and healing sleep and restore each moment. You drift a little further from the day. Is not something you need to force. Is something you know how to do? Trust your body to guide you the rest of the way. There's no problems for you to solve. There's nothing for you to do right now except relax.

And that's such a nice feeling, isn't it? There's nowhere else you need to be. This time is just for you. You deserve deep and restorative sleep. of your being is turning off for the night. Your muscles are relaxing. Your thoughts are drifting farther and farther. Part of you is softening and letting go as you rest in this most peaceful and serene place and restful sleep.

Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep. at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan.

You can begin by resting your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed, gathering in. tension and each exhale letting it go and releasing it from the body move your awareness up now into your legs your calves your knees and your thighs just noticing those sensations lecting any tension and then breathing out and releasing it fully when your legs to soften down completely into the beneath you. Bring your attention to your hips and your lower back, a place where many of us

carry and store tension. So take a little extra time here, just noticing the sensations at first, and then breathing in, gathering any tension that's there, and letting it all go on the exhale, softening even deeper and deeper down. Now shift your way. awareness to your belly and your chest, noticing all of the sensations, eyes and fall of each breath. And it's here right around your belly that the vaguest nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. So as you breathe here, right now, slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath that you can inch just one percent closer to relaxation and sleep that may not sound like much, but one person. percent breath after breath adds up rather quickly. So take one more breath in here,

collecting any tension, releasing, and softening on the exhale. On up now, into your shoulders, into the bed, from your ears. Feeling that release spread down through your arms, into your hand and your fingers. In tension on the inhale and releasing it on the exhale until your arms fall completely heavy, loose, and still shifting to your neck, your jaw, and the muscles of your face, those muscles to soften,

feeling your cheeks and your forehead. Go completely limp. as you let go and sink deeper into the bed. Now sense your whole body all at once, brown of your head to the tips of your toes, fully supported and completely at ease. And maybe you imagine, if you'd like, a switch somewhere inside of you that turns your whole being on. and off. Now that you're ready for sleep, imagine flipping it off and feeling yourself.

So often deeper and deeper, as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that path towards sleep. Your breath is slower and softer. Your body, even if you're not all the way there yet, that's okay. You're moving in the right direction. I'll find sleep in our own way. We'll try to force it. We'll worry about when you'll get there because you will. Our body is designed for this. It knows how to sleep. So trust that it will get there in exactly the right way and at exactly the right time for you here tonight.

For now, you're safe. You have no problems to solve and nothing to do. There's nowhere else you need to be, except right here. nice and relaxed, nice and cozy, and just enjoying this time to simply be lose track of my voice. You are still here with me fully. Either way, it's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did. more abbreviated this time

so that you can settle a little bit deeper than before you might even be surprised how much more effective a second pass can be just following me as you let all of your air out and inhale just let the air fall back out breathing in not forcing anything once more exhale now just allow your breath to settle back into its own natural rhythm whatever feels easy and effortless and let's turn to that

wave of relaxation moving through your body once again softening everything it touches beginning in your feet in your toes and your ankles moving up anything softening down as it spreads into your back and your belly of your spine, softening across your shoulders, moving down your arms, past your elbows, then your forearms, into your hands, hips of each and every finger, through your neck, your cheeks, softening your forehead, and the muscles around your eyes as you feel yourself, heavier and heavier, softening. With each passing breath, your nervous system,

settling even further into a sensation of complete safety and comfort, getting further into rest, beginning to lose touch with the outside world, as all thoughts seem to fade seem to fade and dissolve, they may reappear. This is growing larger, and as you enter more deeply into this state of ease, I choose to picture a place. Somewhere real, more imagined, and serenity, somewhere you've been before, or somewhere your mind creates, just for tonight.

There's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe. And just notice your surroundings there. Or makes it feel so comforting and safe. This is the sensation of the air and any sounds or smells. This place is made entirely for your body. rest and comfort exactly as you are. Give yourself permission to settle in fully. Paradise that lives in your own mind, a place you can return to at any time,

neatly free, a place that brings you the most pleasant sensation, your most core needs of your being, safety, additional love, and acceptance, found healing. As you rest here, making your way into sleep, you can simply let these words wash over you as you drift deeper. With each passing breath and each passing moment, you are safe, you are supported, are resting through exactly where you need to be. knows knows is slowing is softening or settling into a night of deep restful and restore each moment to sleep heartbeat it's not something you need to force is something knows how the rest of the there's no problems for you to solve

there's nothing for you to do except relax that's such a nice feeling Isn't it? It's just for you. You deserve and restorative sleep. Part of your being is turning off for the night. Your muscles, thoughts, drifting farther. Heart of you is softening as you rest in this most peaceful and serene place to a night and restful sleep. You are safe. You are support. You are supportive. are resting now exactly. The body knows how to relax, knows how to heal, is slowing, is softening, restful, and restored with each moment you drift, but not something, this something knows how to do.

Just your body with the rest of the way, it willems for you to solve. There's nothing for you to do right now, except relax. That's such a nice feeling, isn't it? There's nowhere else you need to be. It's just for you. You deserve and restorative sleep. Part of your being is turning off for the night. Your muscles, thoughts, drifting farther.

Part of you is softening as you rest as most peaceful and surreal. green place into a night and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. and indeed you'll find sleep at exactly the right time and in exactly the right way here tonight.

And we'll start with that same body scan. You can begin by resting your attention on your feet, just noticing them for a moment. Whatever sensations there might be, letting them soften completely grow heavy against the bed. gathering any tension and each exhale, letting it go and releasing it from the body. Move your awareness up now into your legs, your calves, your knees, and your thighs. Noticing those sensations, heaving in any tension, doing it fully, to soften down completely into the bed beneath you, a place where many of us carry and sense. store tension. So take a little extra time here, just noticing the sensations at first and breathing in

the tension that's there and letting it all go on the exhale, softening even deeper and deeper down. Shift your awareness to your belly and your chest, noticing all of the sensations, eyes and fall of each breath that's here right around your belly that the vaguest nerve completes its path down from the base of your brain through your neck your chest and into your stomach as you breathe here right now slowly deeply you're speaking directly to that pathway signaling to it with each and every breath that you can inch just one percent closer to relaxation. And sleep may not sound like much. One percent.

Breath after breath adds up rather quickly. So take one more breath in here, collecting any tension and softening on the exhale. to your shoulders, feeling that release, spread down through your arms and your fingers, gathering tension on the inhale completely, on the exhale, be heavy and still shifting to your neck, your jaw, and the muscles of your face, those muscles to soften, and your cheeks and your forehead completely limp as you let go and sink deeper into the bed. Sense your whole body once. Brown of your head, tips of your toes, fully supported, and completely at ease. Maybe you imagine, if you'd like, a switch somewhere inside of you that turns your whole being and off. Now that you're

ready for sleep. Imagine flipping it off, healing yourself. So often deeper, as though every muscle and every cell in your body has been given permission to rest. And just take a moment now to notice that you are indeed moving along that path towards sleep is slower and soft. your body even if you're not all the way there yet that's okay right direction we all find sleep we'll try to force it designed for this it knows how to sleep so trust that it will get there in exactly the right way and at exactly the right time for you here tonight for now, you're safe. You have no problems to solve. Nothing to do. There's nowhere else you need to be, except right here. Nice and relaxed, nice and cozy, and just enjoying this time to simply be.

And maybe you're beginning to lose track of my voice. Or maybe you're still here with me. fully either way it's perfectly fine let's do one more pass of the breathing and physical relaxation we just did abbreviated this time so that you can settle a little bit deeper than before you might even be surprised how much more effective a second pass can be just following me as you let all of your air out Slet the air, breathing in, not forcing anything. Now just allow your breath to settle back into its own natural rhythm. Whatever feels easy and effortless. Relaxation.

Moving through your body once again. Softening everything it touches. Being in your feet, facing your toes, softening down. As it spreads into your back, every inch of your spine. softening across your shoulders, on your arms, past your elbow, arms, into your hand of each and every finger, through your necks and your jaw, your cheeks, softening your forehead and the muscles around your eyes as you feel yourself, heavier and heavier, sinking, softening, with each passing breath, your nervous. system, settling even further into a sensation of complete safety and comfort sinking for rest

with the outside world as all thoughts seem to fade and dissolve. And although they may reappear, the space between them is growing large. And as you enter state of ease, I invite you. to picture a place somewhere real, more imagined, that feels like complete peace and serenity, be it somewhere you've been before, or somewhere your mind creates. Just for tonight, there's no right or wrong answer here. Just let your mind go, wherever it feels good, for it feels safe. And just notice, your surroundings there.

It makes it feel so comforting and safe. This is the sensation of the air and any sounds or smells is made in rest exactly as you are. Give yourself permission to settle in fully into this paradise that lives in your own mind,

the place you can return to at any time, legally free, a case that brings you the most pleasant sensations, the innermost core needs of your being, safety, personal love,

profound healing. As you rest here, making your way in your own time, you can simply let these words wash over you as you drift deeper and deeper. With each passing, breath in each passing moment you are safe who are supported are resting you are exactly

is slow is softening without hurry or settling into a night of deep restful and healing sleep and restore each breath closer to sleep heartbeat it's not something you need to force something your body naturally knows how to do. Trust your body to guide you the rest of the way. It's such a nice feeling, isn't it? You need to be just for you. You deserve deep and restorative sleep. Part of your being is turning off for the night.

Our drifting farther and farther. Part of you is softening. As you rest in this most peaceful and serene place. To a night and restful sleep, you are safe, you are supported, are resting now are exactly where you need to be. How to allow the body know is slowing, is softening, and restore further from closer to sleep. With each heartbeat, it's not something you need to force. you need to force is something knows how the rest of the way blames for you to solve.

There's nothing for you to do. That's such a nice feeling, isn't it? There's no one. It's just for you. You deserve deep and restorative sleep. Part of your being is turning off for the night. Your muscles, thoughts. are drifting farther and farther.

Every part of you is softening as you rest in this most peaceful and serene place and restful sleep. Now if you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to fall asleep. Or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. Find sleep at exactly the right time and in exactly the right way here tonight. And we'll start with that same body scan.

You can begin my resting. your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, and then letting them soften completely and grow heavy against the bed, the tension, and each exhale, letting it go, sing it from the body. Move your awareness up now, into your legs, your calves, your knees, and your thighs. Just notice. Just notice. noticing those sensations, any tension, then breathing out to soften down completely into the bed beneath you, the place where many of us carry and store tension. So take a little extra time here, just noticing the sensations at first, then breathing any tension that's there and letting it all go on the exhale. Softening even deeper. Shift your awareness to your belly.

in your chest, noticing all of the sensations, that natural rise and fall of each breath. It's here right around your belly that the vagus nerve completes its path down from the base of your brain, through your neck, your chest, and into your stomach. As you breathe here, right now, slowly, deeply, you're speaking directly to that pathway, signaling to it with each and every breath. It's just one percent closer to relaxation and sleep. And that may not sound like my one percent, breath after breath, adds up. rather quickly. So take one more breath in here, collecting any tension, releasing, and softening on the exhale

to your shoulders, ears, feeling that release spread down through your arms and your finger on the inhale, on the exhale, your jaw, the muscles of your face, those muscles to soften, Feeling your cheeks and your forehead as you let go and sink deeper into the bed. Sense your whole body once from the ground of your head to the tips of your toes, fully supported, a switch somewhere inside of you that turns your whole being off. Now that you're ready for sleep, imagine flipping it off. feeling yourself. Soft and deeper as though every muscle and every cell in your body has been given permission to rest.

And just take a moment now to notice that you are indeed moving along that path towards sleep and softer. Even if you're not all the way there yet, that's okay. You're moving in the right direction. We all find sleep. So don't try to force it when you'll get there. It's designed for this. It knows how to sleep.

Trust that it will get there in exactly the right way. And at exactly the right time for you here tonight. You're safe. Problems to solve and nothing to do. You need to be. except right here. Nice and relaxed. Nice and cozy.

And just enjoying this time to simply be. And maybe you're beginning to lose track of my voice. You're still here with me fully. It's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did. more abbreviated this time

so that you can settle a little bit deep you might even be surprised how much more effective a second pass can be just following me as you let all of your air out let the air not forcing anything whatever feels easy

of relaxation through your body once again softening everything it touches beginning in your your feet, releasing your toes and your ankle, everything softening down as it spreads into your back of your spine, softening across your shoulders, down your arm past your elbows and your forearms, into your hands, hips of each and every finger, your cheek, softening your forehead and the muscles around your eyes as you feel yourself heavier and heavier, sinking deeper and deeper,

softening and more. With each passing breath, your nervous system, further into a sensation of complete safety and comfort. Further, beginning to look with the outside world as all thoughts seem to fade and dissolve to time. The space between is growing larger. And as you enter into this state of ease, I invite you to picture a place somewhere real or imagined feels like and serenity you've been before or somewhere your mind creeped. Just for tonight, there's no right or wrong answer here. Just let your mind go.

wherever it feels good, for it feels safe. And just notice your surroundings there. Comforting is the sensation of the air in any sounds or smells. Rest and comfort as you are. Give yourself permission to settle in fully. Paradise that lives in your own place you can return to. Leave free that brings you. The most pleasant sensations are most core.

You rest here in your way and you can simply let these words wash over you as you drift deeper and deeper with each passing breath. In each passing moment, you are safe, you are supported, are resting where you need to be. How to heal is softening or settling in the rest of the columns for you to solve, for you to do. accept relax. That's such a nice feeling, isn't it? Else this time is just for you. You deserve deep and restorative sleep. Every part of your being is turning off for the night. Your muscles are drifting farther and farther. Part of you is softening as you rest in this most peaceful and serene place and restful sleep are resting there exactly is softening or settling of deep restful and healing and restore heartbeat it's not something you need to force

knows how to do this your body problems for you to solve except really and that's such a nice feeling isn't it? There's nowhere else you need to be. It's just for you. You deserve deep and restorative sleep. Part of your beings turning off for the night. Your muscles are drifting farther and farther. Part of you is softening as you rest. It's most peaceful and serene. like sinking deeper and restful sleep. Now if you find conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep. Or become frustrated that you're not asleep already.

We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. And we'll start with that same body scan can begin by resting your attention on your feet, just noticing them for a moment, feeling whatever sensations there might be, putting them soften completely and grow heavy against the same. the bed and each exhale, letting it go. Move your awareness up now into your legs, your knees, and your thighs. Just noticing those sensations to soften down into the bed beneath you.

Attention, a place where many of us carry and store tension. So take a little extra time here, just noticing the sensations at first. The tension, that's the tension. That's the tension. there and letting it all go on the exhale, softening even deeper and deeper down. Now shift your awareness to your belly and your chest, noticing all of the sensations at natural rise and fall of each breath. And it's here right around your belly. Vague's nerve completes its path down from the base of your breath. brain through your neck, your chest, and into your stomach. As you breathe here right now,

slowly, deeply, and easily, you're speaking directly to that pathway, signaling to it with each and every breath, an inch just one percent closer to relaxation. and sleep may not sound like much, but one percent. Breath after breath are quickly. So take one more breath in here, collecting any tension and softening on the exhale, into your shoulders on the inhale, and releasing it, be heavy and still your jaw and the muscles of your face,

knowing those muscles to soften, feel. Feeling your cheeks and your forehead go completely limp as you let go and sink deeper. Sense your whole body, brown of your head to the tips of your toes fully supported. Imagine if you'd like a switch somewhere inside of you turns your whole being off that you're ready for sleep. Soften deeper, so every muscle, every cell in your body, body has been given permission and just take a moment now to notice that you are indeed is slower and softer.

Even if you're not all the way there yet, we're moving in the right direction. We all find sleep, so don't try to force it. Worry about when you'll get there because you will. It's designed for this. It knows how to sleep in exactly the right, and at exactly the right, and at exactly the time you're safe you have no problems to solve and nothing to do except right here nice and relaxed nice and cozy and just enjoying this time to simply be you're beginning to lose track of my voice you're still here with me either way it's perfectly fine let's do one more pass

of the breathing and physical relaxation we just did, we did it this time. So that you can settle a little bit deeper, you might even be surprised how much more effective a second pass can be. Just following me as you let all of your air out. Not forcing anything. Once more, whatever feels easy, leave of relaxation, once again,

softening everything it touches, releasing your toes and your ankle, and softening down as it spreads into your back of your spine, softening across your shoulders, past your elbows and your forearms, into your hands, into the tips of each and every finger, your cheeks, your forehead, and the muscles around your eyes, as you feel yourself heavier, and heavier,

king deeper. With each passing breath, a nervous system, settling even further into a sensation of complete safety, sinking further, beginning to lose touch

with the outside world as all thoughts seem to fade and dissolve may reappear from time, is growing larger. And as you enter into this state of ease, I invite you to picture somewhere imagined

that feels like complete peace and serenity. Maybe it's somewhere you've been before or somewhere your mind creates. There's no right or wrong answer here. Just let your mind go wherever it feels good, wherever it feels safe. And just notice your surroundings there or makes it feel so comforting and safe. This is the sensation of the air in any sounds or smells for your rest and comfort.

Welcome here exactly as you are. Give yourself permission to settle in fully. Paradise in your own mind. place you can return to that brings you the most pleasant sensations, your most core needs of your being, safety, conditional love and acceptance, deep bound healing as you rest here, making your way into sleep. You can simply let these words wash over you as you drift deeper and deeper with each passing breath. In each passing moment, who are safe, who are supported, are resting, our exact how to malice, is slowing, is softening, or settling is something the rest of the problems for you to solve, for you to do, except relax. And that's such a nice feeling, isn't it?

Else is just for you. You deserve and restorative sleep of your being is turning off. For the night, your thoughts are drifting farther. Every part of you is soft letting go as you rest in this most peaceful and serene place. To a night, roundly healing and restful sleep, who are saved, who are supported, are resting now, are exactly where you need to be, is slowing or settling. It's not something the best of the way. There's no problems for you to solve.

And that's such a nice feeling, isn't it? There's nowhere else. It's just for you. You deserve and restorative sleep. Part of your being is turning off for the night. Your muscles are relaxing, or Drifting farther and farther. Part of you is softening and letting go.

You rest in this most peaceful and serene place and restful sleep. If you find that you're still conscious of my voice, that's perfectly fine. There's no need to worry or become frustrated. There's no need to worry about when you'll fall asleep or become frustrated that you're not asleep already. We'll just continue with these relaxation techniques. And indeed, you'll find sleep at exactly the right time and in exactly the right way for you here tonight. Then we'll start with that same body scan. You can begin by resting your attention on your feet, just noticing them for a moment

and whatever sensations there might be, and then letting them soften completely, go heavy against the bed, and each exhale from the body. Move your awareness up now into your legs, your knees, your thighs, and your thighs. It's noticing those sensations. Many tension and fully. To soften down completely, a place where many of us carry and store. So take a little extra time here. It's noticing the sensations at first.

That's there. Softening even deeper down. Shift your awareness to your belly and your chest. Noticing all of the sensations. It's in fall. It's here right around your belly. that the vagus nerve completes its path from the base of your brain, through your neck, your chest, and into your stomach.

So you breathe here. Right now, you're speaking directly to that pathway, signaling to it with each and every breath, an inch just one percent closer to relaxation. And sleep may not sound like much. A 1% breath after breath adds up rather quickly. So take one more breath in here, the tension, releasing, and softening on the exhale. Continuing on up now into your shoulders, arms, ends, and your fingers, gathering tension on the inhale, until your arms fall completely heavy and still. Shift the muscles of your face,

allowing those muscles to soften, feeling your cheeks and your forehead as you let go and sink deeper. Now sense your whole body, spares of your toes, fully supported and completely at ease. Maybe you imagine a switch somewhere inside of you. that turns your whole being and off that you're ready for sleep. Imagine flipping it off, feeling yourself. Soften deeper, as though every muscle and every cell in your body

has been given permission to rest. And just take a moment now to notice that you are indeed moving along that is slower and softer. Even if you're not all the way there yet, that's okay to force it, knows how to sleep. Trust exactly the right way. And at exactly the right time, you're safe. You have no problems to solve. Where else you need to be?

Except right here. Nice and relaxed. Nice and cozy. And just enjoying this time to simply be your stuble. still here with me. It's perfectly fine. Let's do one more pass of the breathing and physical relaxation we just did. We did it this time so that you can settle a little bit deeper. You might even be surprised how much more effective a second pass can be just following me as you let all of your air out. Let's let the air not forcing anything. Once more, inhale, release. Now just allow your breath to settle back into its own natural rhythm.

Whatever feels easy and effortless. Turn to that relaxation, moving through your body once again, softening everything it touches, and in your feet, in your toes, softening as it spreads into your back of your spine, softening across your shoulders, past your elbows, and your forearm, each and every finger, through your neck, softening your forehead around your eye as you feel yourself heavier and heavier. Soffening with each passing breath, settling into a sensation, complete safety, sinking the rest, and aching to lose touch with the outside world as all thoughts,

seem to fade and dissolve, is growing larger. And as you enter into this state, invite you to picture a place, somewhere real, more imagined, feels like, and serenity, be it somewhere you've been before, or somewhere your mind creep, just for tonight. There's no right or wrong answer here.

Just let your mind go, it feels good, for it feels safe. and calm and just notice your surroundings there and safe. This is the sensation of the air and any sounds or smells or rest exactly as you are. Give yourself permission to settle in paradise that lives in your own place you can return to at any time that brings you. pleasant sensation, their most core needs of your safety. As you rest here, your way into sleep, you can simply let these words wash over you as you drift deeper and deeper.

With each passing breath, in each passing moment, you are safe, is softening, or settling in of deep, restful, and restored. To sleep is not something you need to force. Is something knows how the rest of... There's nothing. That's such a nice feeling, isn't it? Else is just for you. You deserve and restorative sleep.

Your being, your muscles are drifting farther. Part of you is softening. You rest in this most peaceful and surreal. green place, as full sleep. You are supported, are resting now, or exactly how to malice. How to heat is slow. It's all for you to solve. There's nothing for you to do.

That's such a nice feeling. Isn't it? There's nowhere else. It's just for you. You deserve and restorative sleep. Part of your ear is turning off your muscles. Lots are drifting from. is softening as you rest in this most peaceful and serene and restful sleep.

You are safe. You are supported. We are resting now exactly to be. This softening, restful, and restored. Not something. Just your body to guide you the rest. There's no prospice. Nothing, isn't it?

And restorative. Every part of your being are drifting farther. is softening the rest in this most peaceful and serene