Sleep Escape: Sleep Meditation & Hypnosis - Guided Sleep Meditation Hypnosis for Healing, Injury, Illness, Pain

Episode Date: January 11, 2026

This guided sleep meditation and hypnosis uses the immense healing power of sleep to help you recover from physical pain, injury, or illness. Note: this recording is a supplement to support your healing, and is not a replacement for proper medical diagnosis or treatment. 00:00:00 Introduction 00:01:06 How this episode works 00:04:45 Begin sleep meditation & hypnosis #sleep #sleepmeditation #sleephypnosis #healing Want to listen ad-free and enjoy bonus + extended-length episodes? Grab a 7-day free trial of Sleep Escape premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ About Sleep Escape Sleep Escape uses calming audio and hypnotic sleep meditation to guide you away from your day and into a night of deep, restorative sleep. Our audio uses a variety of science-backed tools to help you fall asleep fast. For example, the frequency waves embedded into each episode are designed to match the frequency waves of the brain during a sleep state, gently guiding you to sleep without even having to try. We also use sleep hypnosis and sleep meditation techniques, which have been shown to help induce states of deep relaxation. Learn to love your sleep and look forward to it every night by making Sleep Escape your bedtime companion. I hope you come back tomorrow for another night of restful, deep sleep. If you do enjoy this episode, please leave a rating or review, and be sure to follow/subscribe to Sleep Escape wherever you listen, so you never miss a new episode.  Submit feedback and requests here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/osM2eeksSnQr4kvL7⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   Our Network: Good People Stuff Join Tyler for positive mornings on Wake Me Up! Listen on: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   Sweet dreams, my friend. I hope you sleep well 😴💤❤️ Learn more about your ad choices. Visit megaphone.fm/adchoices

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

I'm so glad you chose to join me here tonight for a good night's rest. If Sleep Escape has been beneficial to you, it would mean a lot if you took a second in the morning just to leave a comment or review. It really helps to support the show. And if you'd like to listen, ad-free and get extended episodes, then check out the link in the episode notes for Wake Me Up Premium. Now here's a quick word from our sponsors before tonight's episode begins.

This recording is specifically designed to help talk you down into a deep state of relaxation and sleep. As such, do not listen while driving or operating machinery. Only listen once you're a lot of, a comfortable safe space and ready to fall asleep. What if there was a way to not only enjoy a more restful sleep, but to use the profound power of sleep to help you heal from injury, illness, and chronic pain? Well, tonight you will, with the help of scientifically supported evidence-backed practices,

which are built into this sleep meditation and hypnosis. Before we begin, I'll take a moment to explain how this recording works. So if it's not your first time here, feel free to use the chapter markers in the episode description and skip ahead. First, it's helpful to understand why these practices work. You see, healing isn't a passive event. It's an active physiological. process that occurs most efficiently when the nervous system is out of defense mode.

Simply put, helping your body relax and inter-arresting state will help it heal too. And moreover, healing isn't just physical. There are mental aspects of it as well. Now this episode uses five evidence-based practices. first, deep diaphragmatic breathing, which stimulates the vagus nerve and your parasympathetic nervous system. Research shows this lowers systemic inflammation and helps bring oxygen to the tissues that need healing. Second is progressive muscle relaxation. By consciously releasing muscle tension and guarding, we reduce second.

secondary pain caused by tension around an injury or illness site. Third is sensory decoupling. This is a mindfulness technique to separate the physical sensation of discomfort from the emotional suffering that goes with it. Studies show that this reduces the perceived intensity of pain and discomfort by changing how the brain processes those signals. Fourth is guided cellular imagery. Research in psycho-neuroimmunology suggests that vivid visualization can modulate the immune response and speed up recovery.

Lastly, is cognitive reframing, and which will address the catastrophizing and negative thought patterns we get into around pain and health issues. This helps to reduce the emotional. and mental load, which makes it feel less like suffering. Now I'll guide you through each of these five practices in series. And once I complete the series, I'll repeat it a few more times. So you should feel free to let go and drift off whenever you feel that gentle pool of sleep. And don't worry if you wake up at any time, because you can just follow my voice once again join in wherever we're at

and allow these practices to guide you back into relaxation and back into sleep. It's important to note that while this recording can be extremely helpful to support your healing, it's not a replacement for a proper medical evaluation, diagnosis, and treatment by a medical professional. Now, I hope that this recording really helps you sleep

and improves your healing journey. If so, I would really appreciate a comment or review in the morning. But for now, it's time for sleep. So let's begin. Go ahead and find a comfortable position that offers your body a maximum amount of support and ease. Take the time to make any adjustments that will allow you to be even just 1% more comfortable because you deserve that extra bit of comfort. And you never know, it might be just that 1% that makes all the difference in how you sleep

tonight. Now slowly, softly, allow your eyes to flutter closed. Just take a moment to allow your body to soften all the way down into the bed. You're safe now. got nothing left to do, but relax and enjoy these moments before you fall asleep to encourage your body's healing and well-being. Now we'll begin with some slow and deep breaths, and I'll guide you through all the way. We'll breathe in for a count of four and exhale for a count of eight. We'll do this a handful of times, have a short pause, and then repeat. So begin by letting out all of your air.

And now inhale. One, two, three, four, and exhale. One, two, three, three, four, five, six, seven, eight. Inhale. One, two, two. three, four, and exhale. One, two, three, four, five, six, seven, eight. That's right, inhale, and exhale. Just let the air fall back out, and exhale, allowing your body to soften down, just that bit more. With each breath, two more. And exhale. Last one, inhale. Pause here for just a moment. Allow yourself to float in between these cycles of breathing. Simultaneously, allowing your body to rest deeper and deeper down while releasing all tension like you're floating on water. Let's go through those breaths one more time. So let all of your air out. And now inhale.

One, two, three, four. Exhale. One, two, three, four, five, six, seven, eight. Inhale, one, two, three, four. Exhale. One, two, three, three. four, five, six, seven, eight. Keep going.

Inhale and exhale, laxing more and more with each breath. And exhale, release. Just let all of that air fall back out. No need to force anything here. And then you can allow your breath to return to its own natural rhythm and depth. And just notice. how your body's begun to change after some very simple but effective, deep breathing, long exhales are a biological signal for your body saying everything's okay, slowing your heart rate down,

slowing your breath, as there's nothing for you to do right now. Nothing to fix, nothing to solve. Just enjoy this time for relaxation. and to help with that, we'll next turn to progressive muscle relaxation, in which we'll move through the different parts of the body, individually tensing and then relaxing them. Now, if there's an area of your body that's injured or in pain, skip the squeezing part of this practice for that body part. And instead, simply bring your awareness.

there, imagining the muscles around the pain, softening like melting wax, saying to them, thank you for protecting me, but you can rest and recover right now. And let's begin with the feet, just gently squeezing your feet, curling your toes in, just a little bit, maybe 5% effort. feeling that tension, and then on your next exhale, let it go, release, and relax your feet completely. Feel them go limp and soft, move to your calves and your thighs. Again, squeezing and tightening them just so slightly. And on your next exhale, release that, let them soften, and let them soften, and let you. go. Feel the weight of your legs sinking into the mattress to your glutes.

Squeezing the muscles of your buttocks. And then on your next exhale, release, totally surrender. Feeling your entire lower body melt and relax into the bed, moving to the abdomen. Squeezing your abs and your core. And then on the exhale, release and relax letting it all go move now to the shoulders inhaling and squeezing gently feeling that tension and then releasing on the exhale and really allowing it all to let go softer and deeper now the arms squeeze squeezing and clenching your fists before you exhale, release, relax your arms completely. And finally, take your tongue and press it to the roof of your mouth. And then on the exhale, let go of that.

Let your tongue sink to the bottom of your mouth. soften all of the muscles of your face and feel your head sinking all the way down into the bed. And now that you've individually relaxed, each part of your body, imagine that there's a light switch for your entire being, physical, mental, and emotional. And this light switch is on during the day. when you're going about your life. But now it's time for rest.

So just go ahead and flip that switch for your entire being all the way off. And as you do, it's like turning out the lights. Everything goes dark. Everything goes quiet. Everything turns all the way off for the night. allows you to sink even deeper and deeper down into your bed. Moment by moment, relaxing just 1% more, making your own way into sleep. Now will begin sensory decoupling, turning our attention toward any physical sensations

of discomfort. Usually we try to run away from pain. But tonight, we'll look at it with the curiosity of a scientist, and in turn, this will help you reframe the emotional suffering that comes with pain. So begin by identifying the area of discomfort, pain, or illness in your body. And instead of calling it pain or illness, try to describe the raw sense. sensations. Is it a feeling of heat? Does it have any movement or pulsing? Is there a tightness or a tension? Is it sharp or dull? Notice any edges of the sensation? Does it have a border? Or rather does it just fade into the rest of the body? And as you observe this set of sensations, Imagine just taking a step back and envisioning that you are the entire sky.

And this sensation is just a cloud passing through. You see, the sky is timeless. But all clouds are just temporary. And you and this sensation are the same. Cloud may be dark. It may be heavy. It may bring some dreary days, but it's not the sky. You are the vast open space that holds this sensation.

And by simply observing it without judgment, you're beginning to turn down the volume dial of that sensation in your brain. As if you're saying, this is just a sensation. It's not me. It doesn't define my existence. I'm safe. I'm supported. And I'm in the process of healing.

With your body still and your mind beginning to fall more quiet, even deeper inward. By imagining your body is a vast, quiet workshop. And even though you may be fully at rest right now, this workshop and its billions of little workers are humming away. Envision your bloodstream as a river of liquid light and energy carrying everything your body needs to rebuild and removing all of the things that aren't serving it. See the oxygen that you're inhaling with each breath as tiny, glowing spheres of energy being delivered intelligently to the exact spot that needs healing the most. See the protectors of the body, the white blood cells, moving to the area of injury or illness as they delicately and carefully, clear away debris, remove injured tissue, and gently knit everything back together. Even better than it was before, envision the area of pain or illness as being bathed in a cool,

soothing light, which acts as a local anesthetic, just softening the nerves and then. area, quieting the signal from them, bringing a profound sense of peace and relaxation to the cells there, allowing them to focus on what's most important right now, which is their own healing and well-being. And in this way, every cell in your body is working together in perfect concert, for you. They know exactly what to do. You don't have to direct them or tell them anything. The only thing they need is for you to give them the rest and the time to support their work, which is precisely what you're doing right now. So send a silent thank you to each and every one of the cells in your body for all of the ways in which they support your head.

health, your well-being, your life, and your healing in this moment. As the heaviness of sleep begins to pull a little more consistently, we'll begin to reframe the stories we tell ourselves about our health. And we'll do this through a handful of simple, positive affirmations. which are designed to help you recognize that the catastrophe is over. The what-ifs are fading. You are here in this moment, alive and breathing right here and right now. You are on the journey of healing, moving forward,

and you can simply listen along and let the, These words echo through your mind and your being as you drift deeper and deeper. My body is a self-healing organism. Discomfort or injury is temporary, but my resilience is permanent. I release the need to know when or how I'll heal. I'm trusting the healing process and prioritizing my work. well-being, patient and gentle with myself, capable of profound healing every day. Worries and concerns.

Finding peace in the present moment. I'm happy. I'm having space for healing by allowing myself to relax deeper and deeper. If you're still conscious of my voice, that's just fine. fine. There's no need to worry or be frustrated because you're already closer to sleep than you were a few minutes ago. So for now, we'll just begin to repeat these practices. And whenever you feel that gentle tug, allow yourself to drift off and rest to some slow and deep breaths. and I'll guide you through all the way.

We'll breathe in for a count of four and exhale for a count of eight. We'll do this a handful of times, have a short pause, and then repeat. So, begin by letting out all of your air. And now inhale and exhale and exhale. Just let the air fall back out and exhale. allowing your body to soften down just that bit more with each breath two more and exhale

one inhale and let it all out pause here for just a moment allow yourself to float in between these cycles of breathing simultaneously allowing your body to rest deeper and deeper down while releasing all tension. Like you're floating on water. Let's go through those breaths one more time. So let all of your air out. And now inhale, exhale. Keep going, inhale, and exhale.

Laxing more and more with each breath. And exhale, release. Just let all of that air fall back out. No need to force anything here. And then you can have to have. allow your breath to return to its own natural rhythm and depth. And just notice how your body's begun to change after some very simple but effective deep breathing. Those long exhales are a biological signal for your body saying everything's okay, slowing your heart rate down,

slowing your breath as there's nothing for you to do right now. Nothing to fix, nothing to solve. Just enjoy this time for relaxation. And to help with that, we'll next turn to progressive muscle relaxation, in which we'll move through the different parts of the body, individually tensing and then relaxing them. Now, if there's an area of your body, that's injured or in pain, skip the squeezing part of this practice for that body part.

And instead, simply bring your awareness there, imagining the muscles around the pain, softening like melting wax. Saying to them, thank you for protecting me. But you can rest and recover right now. And let's begin with the feeling. feet, just gently squeezing your feet, curling your toes in, just a little bit, maybe 5% effort. Feeling that tension, and then on your next exhale, let it go, release, and relax your feet completely.

Feel them go limp and soft. Move to your calves and your thighs. again squeezing and tightening them just so slightly and on your next exhale release that let them soften and let go feel the weight of your legs sinking into the mattress to your glutes squeezing the muscles of your buttocks and then on your next exhale release and totally surrender feeling your entire lower body, melt and relax into the bed, moving to the abdomen, squeezing your abs and your core. And then on the exhale, release and relax. Letting it all go. Move now to the shoulders. Inhaling and squeezing gently, feeling that tension.

releasing on the exhale and really allowing it all to let go. Softer and deeper. Now the arms, squeezing and clenching your fists before you exhale, release, let go and relax your arms completely and finally. Take your tongue and pray. Press it to the roof of your mouth. And then on the exhale, let go of that. Let your tongue sink to the bottom of your mouth. Soften all of the muscles of your face. And feel your head sinking all the way down into the bed.

And now that you've individually relaxed, each part of your body, imagine that there's a light switch for your entire being. physical, mental, and emotional. And this light switch is on during the day when you're going about your life. But now it's time for rest. So just go ahead and flip that switch for your entire being all the way off.

And as you do, it's like turning out the lights. Everything goes dark. Everything goes quiet. Everything turns all the way off for the night. It allows you to sink even deeper and deeper down into your bed, moment by moment, relaxing just 1% more, making your own way into sleep. Now will begin sensory decoupling, turning our attention toward in physical sensations of discomfort. Usually we try to run away from pain. But tonight, we'll look at

it with the curiosity of a scientist. And in turn, this will help you reframe the emotional suffering that comes with pain. So begin by identifying the area of discomfort, pain or illness in your body. And instead of calling it pain or illness, try to describe the raw sensations. Is it a feeling of heat? Does it have any movement or pulsing? Is there a tightness? Or a tension? Is it sharp or dull?

Notice any edges of the sensation? Does it have a border? Or rather, does it just? just fade into the rest of the body. And as you observe this set of sensations, imagine just taking a step back and envisioning that you are the entire sky. And this sensation is just a cloud passing through.

You see, the sky is timeless. But all clouds are just temporary. And you and this sensation are the same. The cloud may be dark. It may be heavy. It may bring some dreary days. But it's not the sky. You are the vast open space that holds this sensation.

And by simply observing it without judgment, you're beginning to turn down the volume dial of that sensation in your brain. As if you're saying, this is just a sensation. It's not me. It doesn't define my existence. I'm safe.

I'm supported. And I'm in the process of healing. With your body still. And your mind beginning to fall more quiet. will turn even deeper inward by imagining your body is a vast, quiet workshop. And even though you may be fully at rest right now, this workshop and its billions of little workers are humming away. Envision your bloodstream as a river of liquid light and energy carrying everything your body needs to rebuild and removing all of the things that aren't serving it.

See the oxygen that you're inhaling with each breath as tiny, glowing spheres of energy being delivered intelligently to the exact spot that needs healing the most. See the protectors of the body. the white blood cells moving to the area of injury or illness and watch as they delicately and carefully clear away debris remove injured tissue and gently knit everything back together even better than it was before envision the area of pain or illness as being bathed in a cool, soothing light, acts as a local anesthetic, just softening the nerves in that area, quieting the signal from them and bringing a profound sense of peace and relaxation to the cells there,

allowing them to focus on what's most important right now, which is their own healing and well-being. And in this way, every cell in your body is working together in perfect concert for you. They know exactly what to do. You don't have to direct them or tell them anything. the only thing they need is for you to give them the rest and the time to support their work, which is precisely what you're doing right now. So send a silent thank you to each and every one of the cells in your body

for all of the ways in which they support your health, your well-being, your life, and your healing in this moment as the heaviness of sleep begins to pull a little more consistently. We'll begin to reframe the stories we tell ourselves about our health. And we'll do this through a handful of simple, positive affirmations, which are designed to help you recognize that the catastrophe. fee is over. The what ifs are fading. You are here in this moment alive and breathing right here and right now. You are on the journey of healing, moving forward, and you can simply listen along and let these words echo through your mind and your being as you drift.

deeper and deeper. My body is a self-healing organism. Discomfort or injury is temporary, but my resilience is permanent. I release the need to know when or how I'll heal. I'm trusting the healing process. I am prioritizing my well-being, kind, patient, and patient. And, gentle with myself. I am capable of profound healing. I am growing stronger every day. I am letting go of all worries and concerns. I am finding peace in the present moment. Healthy. I am happy. I am making space for healing by allowing myself to relax deeper and deeper. If you you're still conscious of my voice, that's just fine. There's no need to worry or be frustrated because you're already closer to sleep than you were a few minutes ago. So for now,

we'll just begin to repeat these practices. And whenever you feel that gentle tug, allow yourself to drift off and rest, to start. To see, some slow and deep breaths. And I'll guide you through all the way. We'll breathe in for a count of four and exhale for a count of eight. We'll do this a handful of times, have a short pause, and then repeat. So, begin by letting out all of your air. And now inhale and exhale and exhale.

Just let the air fall back out and exhale. Allowing your body to soften down, just that bit more with each breath. Two more and exhale. Last one, inhale and let it all out. We'll pause here for just a moment. Allow yourself to float in between these cycles of breathing. simultaneously allowing your body to rest deeper and deeper down while releasing all tension like you're floating on water let's go through those breaths one more time so let all of your air out and now inhale

keep going inhale and exhale laxing more and more with each breath and exhale and exhale inhale and exhale release just let all of that air fall back out no need to force anything here and then you can allow your breath to return to its own natural rhythm and depth and just notice how your body's begun to change after some very simple but effective deep breathing. Those long exhales are a biological signal for your body saying everything's okay, slowing your heart rate down, slowing your breath, as there's nothing for you to do right now. Thing to fix, nothing to solve. Just enjoy this time for relaxation.

and to help with that, we'll next turn to progressive muscle relaxation, in which we'll move through the different parts of the body, individually tensing and then relaxing them. Now, if there's an area of your body that's injured or in pain, skip the squeezing part of this practice for that body part. And instead, simply bring your awareness. there, imagining the muscles around the pain, softening like melting wax, saying to them,

thank you for protecting me, but you can rest and recover right now. And let's begin with the feet, just gently squeezing your feet, curling your toes in, just a little bit, maybe 5% effort. Feeling that tension, and then on your next exhale, let it go, release, and relax your feet completely. Feel them go limp and soft, move to your calves and your thighs. Again, squeezing and tightening them just so slightly. And on your next exhale, release that, let them soften and let them go. feel the weight of your legs sinking into the mattress to your glutes squeezing the muscles of your

buttocks and then on your next exhale release and totally surrender feeling your entire lower body melt and relax into the bed moving to the abdomen squeezing your abs and your core and then on the exhale release and relax letting it all go as we move now to the shoulders inhaling and squeezing gently feeling that tension and then releasing on the exhale and really allowing it all to let go softer and deeper now the arms squeezing and clenching your fists before you exhale, release, let go and relax your arms completely. And finally, take your tongue and press it to the roof of your mouth. And then on the exhale, let go of that. Let your tongue sink to the bottom of your mouth.

soften all of the muscles of your face and feel your head sinking all the way down into the bed. And now that you've individually relaxed, each part of your body, imagine that there's a light switch for your entire being, physical, mental, and emotional. And this light switch is on during the day. when you're going about your life. But now it's time for rest. So just go ahead and flip that switch for your entire being all the way off. And as you do, it's like turning out the lights.

Everything goes dark. Everything goes quiet. Everything turns all the way off for the night. And that allows you to sink even deeper and deeper down into your bed, moment by moment, relaxing just 1% more, making your own way into sleep. Now we'll begin sensory decoupling, turning our attention toward any physical sensations of discomfort. usually we try to run away from pain. But tonight, we'll look at it with the curiosity of a scientist.

And in turn, this will help you reframe the emotional suffering that comes with pain. So begin by identifying the area of discomfort, pain, or illness in your body. And instead of calling it pain, or illness, try to describe the raw sensations. Is it a feeling of heat? Does it have any movement or pulsing? Is there a tightness or a tension? Is it sharp or dull?

Notice any edges of the sensation? Does it have a border? Or rather, does it just fade into the rest of the body? and as you observe this set of sensations, imagine just taking a step back and envisioning that you are the entire sky. And this sensation is just a cloud passing through. You see, the sky is timeless. But all clouds are just temporary and you and this sensation are the same.

The cloud may be dark, it may be heavy, it may bring some dreary days, but it's not the sky. You are the vast, open space that holds this sensation. And by simply observing it without judgment, you're beginning to turn down the volume dial of that sensation in your brain. As if you're saying, this is just a sensation. It's not me. It doesn't define my existence.

I'm safe. I'm supported. And I'm in the process of healing. With your body still. And your mind beginning to fall more quiet will turn even deeper inward. By imagining your body is a vast, quiet workshop. And even though you may be fully at rest right now,

this workshop and its billions of little workers are humming away. Envision your bloodstream as a river of liquid light and energy carrying everything your body needs to rebuild and removing all of the things that aren't serving it. See the oxygen that you're inhaling with each breath as tiny, glowing spheres of energy being delivered intelligently to the exact spot that needs healing the most. See the protectors of the body. the white blood cells moving to the area of injury or illness and watch as they delicately and carefully clear away debris remove injured tissue and gently knit everything back together even better than it was before

envision the area of pain or illness as being bathed. in a cool, soothing light, which acts as a local anesthetic, just softening the nerves in that area, quieting the signal from them and bringing a profound sense of peace and relaxation to the cells there, allowing them to focus on what's most important right now, which is their own healing and well-being. And in this way, every cell in your body is working together in perfect concert for you. They know exactly what to do. You don't have to direct them or tell them anything.

The only thing they need is for you to give them the rest and the time to support their work, which is precisely what you're doing right now. So send a silent thank you to each and every one of the cells in your body for all of the ways in which they support your health, your well-being, your life, and your healing in this moment as the heaviness of sleep

begins to pull a little more consistent We'll begin to reframe the stories we tell ourselves about our health. And we'll do this through a handful of simple, positive affirmations, which are designed to help you recognize that the catastrophe is over. The what-ifs are fading. You are here in this moment alive. and breathing right here and right now,

you are on the journey of healing, moving forward, and you can simply listen along and let these words echo through your mind and your being as you drift deeper and deeper. My body is a self-healing organism, discomfort or injury. is temporary, but my resilience is permanent. I release the need to know when or how I'll heal.

I am trusting the healing process. I am prioritizing my well-being. I'm kind, patient, and gentle with myself. I am capable of profound healing. I am growing stronger every day. I am letting of all worries and concerns. I am finding peace in the present moment. I'm healthy. Making space for healing by allowing myself to relax deeper and deeper. If you're still conscious of my voice, that's just fine. There's no need to worry or be frustrated because you're already close.

to sleep than you were a few minutes ago. So for now, we'll just begin to repeat these practices. And whenever you feel that gentle tug, allow yourself to drift off and rest. So we'll turn to some slow and deep breaths. And I'll guide you through all the way. We'll breathe in for a count of four. and exhale for a count of eight. We'll do this a handful of times, have a short pause, and then repeat.

So, begin by letting out all of your air. And now inhale and exhale. Exhale. Just let the air fall back out and exhale. Allowing your body to soften down just that bit more. with each breath. Two more and exhale. Last one, inhale.

Pause here for just a moment. Allow yourself to float in between these cycles of breathing. Simultaneously, allowing your body to rest deeper and deeper down while releasing all tension like you're floating on water. Let's go through those breaths one more time. So let all of your air out. And now inhale, exhale, exhale. Keep going, inhale, and exhale.

Laxing more and more with each breath. And exhale, and exhale, release. Just let all of that air fall back out. No need to force anything here. And then you can allow your breath to return to its own natural rhythm and depth. Just notice how your body's begun to change after some very simple but effective deep breathing. Those long exhales are a biological signal for your body saying everything's okay, slowing your heart rate down, slowing your breath, as there's nothing for you to do right now.

Nothing to fix, nothing to solve. Just enjoy this time for relaxation. And to help with that, we'll next turn to progressive muscle relaxation, in which we'll move through the different parts of the body, individually tensing and then relaxing them. Now, if there's an area of your body that's injured or in pain, skip the squeezing part of this practice for that body part. And instead, simply bring your awareness there, imagining the muscles around the pain, softening like melting wax.

Saying to them, thank you for protecting me, but you can rest and recover right now. And let's begin with the feet. Just gently squeezing your feet, curling your toes in. Just a little bit, maybe 5% effort. Feeling that tension, and then on your next exhale, let it go, release, and relax your feet completely. Feel them go limp and soft.

Move to your calves. and your thighs, again squeezing and tightening them, just so slightly. And on your next exhale, release that, let them soften, and let go. Feel the weight of your legs sinking into the mattress to your glutes, squeezing the muscles of your buttocks. And then on your next exhale, release and totally surrender. your entire lower body melt and relax into the bed moving to the abdomen squeezing your abs and your core and then on the exhale release and relax letting it all go as we move now to the

shoulders inhaling and squeezing gently feeling that tension and then releasing on the exhale and really allowing it all to let go. That's right. Softer and deeper. Now the arms squeezing and clenching before you exhale, release, let go and relax your arms completely. Take your tongue and press it to the roof of your mouth. And then on the exhale, let go of that. Let your tongue sink to the bottom of your mouth.

Soften all of the muscles of your face and feel your head sinking all the way down into the bed. And now that you've individually relaxed, each part of your body, imagine that there's a light switch for your entire being, physical, mental, and emotional. And this light switch is on during the day when you're going about your life. But now, it's time for rest. So just go ahead and flip that switch for your entire being all the way off. And as you do, it's a little bit. like turning out the lights. Everything goes dark. Everything goes quiet. Everything turns all the way off

for the night. It allows you to sink even deeper and deeper down into your bed. Moment by moment relaxing just one percent more, making your own way into sleep. Now will begin sensory decoupling, turning our attention toward any physical sensations of discomfort. Usually we try to run away from pain. But tonight, we'll look at it with the curiosity of a scientist, and in turn, this will help you reframe the emotional suffering that comes with pain. So begin by identifying the area of discomfort. comfort, pain, or illness in your body, and instead of calling it pain or illness, try to describe

the raw sensations. Is it a feeling of heat? Does it have any movement or pulsing? Is there a tightness or a tension? Is it sharp or dull? Notice any edges of the sensation? Does it have a border? Or rather, does it just fade into the rest of the body?

And as you observe this set of sensations, imagine just taking a step back and envisioning that you are the entire sky. And this sensation is just a cloud passing through. You see, the sky is timeless. But all clouds are just temporary. And you and this sensation are the same. Cloud may be dark. It may be heavy.

It may bring some dreary days. But it's not the sky. You are the vast open space that holds this sensation. And by simply observing it without judgment, you're beginning to turn down the volume dial of that sensation in your brain. As if you're saying, this is just a sensation. It's not me. It doesn't define my existence.

I'm safe. I'm supported. And I'm in the process of healing with your body still. and your mind beginning to fall more quiet will turn even deeper inward by imagining your body is a vast quiet workshop and even though you may be fully at rest right now this workshop and its billions of little workers are humming away envision your bloodstream as a river of liquid light and energy, carrying everything your body needs to rebuild and removing all of the things that aren't serving it. See the oxygen that you're inhaling with each breath as tiny,

glowing spheres of energy being delivered intelligently to the exact spot that needs healing the most. see the protectors of the body, the white blood cells, moving to the area of injury or illness, and watch, as they delicately and carefully clear away debris, injured tissue, and gently knit everything back together. Even better than it was before, envision the area of pain or illness. illness as being bathed in a cool, soothing light, which acts as a local anesthetic, just softening

the nerves in that area, quieting the signal from them, and bringing a profound sense of peace and relaxation to the cells there, allowing them to focus on what's most important right now, which is their own healing and well-being. And in this way, every cell in your body is working together in perfect concert for you. They know exactly what to do. You don't have to direct them or tell them anything. The only thing they need is for you to give them the rest and the time to support their work, which is precisely what you're doing right now.

So send a silent thank you to each and every one of the cells in your body for all of the ways in which they support your health, your well-being, your life, and your healing in this moment. And now, as the heaviness of sleep, begins to pull a little more consistently. We'll begin to reframe the stories we tell ourselves about our health. And we'll do this through a handful of simple, positive affirmations, which are designed to help you recognize that the catastrophe is over.

The what-ifs are fading. You are here in this moment, alive and breathing right here and right now. You are on the journey of healing, moving forward, and you can simply listen along and let these words echo through your mind and your being as you drift deeper and deeper. My body is a self-healing organism. discomfort or injury is temporary, but my resilience is permanent. I release the need to know when or how I'll heal. I'm trusting the healing process.

I am prioritizing my well-being, kind, patient, and gentle with myself. I am capable of profound healing. growing stronger every day. I am letting go of all worries and concerns. I am finding peace in the present moment. Healthy. I am happy. I am space for healing by allowing myself to relax deeper and deeper.