Sleep Escape: Sleep Meditation & Hypnosis - Vagus Nerve Deep Sleep Meditation | Delta Waves & Pink Noise | 8 Hours

Episode Date: October 1, 2025

Tonight, this sleep meditation will guide you through using the body's natural relaxation switch (the vagus nerve) to lead you into a deep, restful sleep that lasts all night long. This episode is 8 Hours long, so you don't need to worry about sleeping through the night. The narration continues, so if you wake back up, you can easily fall back asleep fast. It is also accompanied by soft pink noise and delta waves to further aid you in sleeping better and deeper. #vagusnerve #sleep #sleepmeditation Want to listen ad-free and enjoy bonus + extended-length episodes? Grab a 7-day free trial of Sleep Escape premium: ⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠ About Sleep Escape Sleep Escape uses calming audio and hypnotic sleep meditation to guide you away from your day and into a night of deep, restorative sleep. Our audio uses a variety of science-backed tools to help you fall asleep fast. For example, the frequency waves embedded into each episode are designed to match the frequency waves of the brain during a sleep state, gently guiding you to sleep without even having to try. We also use sleep hypnosis and sleep meditation techniques, which have been shown to help induce states of deep relaxation. Learn to love your sleep and look forward to it every night by making Sleep Escape your bedtime companion. I hope you come back tomorrow for another night of restful, deep sleep. If you do enjoy this episode, please leave a rating or review, and be sure to follow/subscribe to Sleep Escape wherever you listen, so you never miss a new episode.  Submit feedback and requests here: ⁠⁠⁠⁠⁠https://forms.gle/osM2eeksSnQr4kvL7⁠⁠⁠⁠⁠   Our Network: Good People Stuff Join Tyler for positive mornings on Wake Me Up! Listen on: ⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠Apple⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠   Sweet dreams, my friend. I hope you sleep well 😴💤❤️ Learn more about your ad choices. Visit megaphone.fm/adchoices

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

I'm so glad you chose to join me here tonight for a good night's rest. If Sleep Escape has been beneficial to you, it would mean a lot if you took a second in the morning just to leave a comment or review. It really helps to support the show. And if you'd like to listen, add free, and get extended episodes, then check out the link in the episode notes for Wake Me Up Premium. Now here's a quick word from our sponsors before tonight's episode begins. What if there was a hidden switch in the body? And when you activated it, you fell into a state of deep, natural relaxation. Well, indeed, such a switch exists.

It's called the vagus nerve. And tonight, rather than searching and reaching for sleep, we'll invite it gently by activating this natural relaxation response in the body. You can begin this session at bedtime and simply let it play in the background as you rest. If it's your first time listening, I'll explain the process over the next few moments. And if you've joined before, you're welcome to skip ahead and settle straight in. The vagus nerve is part of your parasympathetic nervous system. The system that tells your body it's time to rest and digest.

When this nerve is stimulated, it lowers the heart rate. relaxes the muscles and calms the mind. It's like flipping your mental and physical switch from alertness into rest. Now I know sleep doesn't always arrive easily, especially after a busy or stressful day. Sometimes we even drift off quickly but wake up in the middle of the night feeling suddenly alert and awake. And that's where the vagus nerve can be your friend. Because this powerful pathway in your body is intimately tied to relaxation.

When it's stimulated, it sends a signal throughout your whole system that you're safe. And you can rest. And you can do this through simple breathing and other relaxation techniques. And that's exactly what we'll be doing tonight. You may also notice the hum of soft noise in the background.

This is a very gentle form of pink noise that I've created just for my sleep channel. Unlike white noise, this noise is a bit more gentle and warm. It helps to mask outside sea. sounds while creating a calming atmosphere. And within that noise, I've embedded delta waves. To waves match the frequency with which the mind's electrical signals are happening during sleep. So when you are exposed to delta waves, as you are in this episode, it will help quiet the mind and guide you into sleep. Over the course of this session,

we'll go through a few science-backed techniques designed to activate the vagus nerve and thereby calm your nervous system. First, simple breath awareness, a guided breathing technique, followed by a body scan for relaxing. and leading you to drift peacefully off to sleep. And I'll repeat that sequence a few times.

So don't worry if you're still awake, or if you fall asleep and you wake back up. You can simply relax, listen, and let the process guide you back into sleep. And remember, that my words are only a guide. If your mind drifts off, or if sleep overtakes you, that's perfectly fine. But if you find yourself awake, just follow the sound of my voice.

Rest your attention there gently. And as you do, you'll slowly find, over time, that you drift off. peacefully because sleep isn't something that we force. It's an occurrence that happens naturally when we create the proper circumstances. So tonight, there's nothing to force, nothing to resist, nothing that you can do right or wrong. So just relax and do whatever you need to do to get as comfortable as you can be in bed. Again, there's no right or wrong way to do it. What matters is that you feel completely at ease and completely supported.

And once you're there, gently, close your eyes. If you haven't done so already, feel the weight of the day, beginning to fall away. Notice how your body is supported and just relax a little bit more into that support. Now shift your attention to your breath and just notice that sensation of the air on the way in and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it out of your body to breathe in its own now.

way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay, and it's time to slow down. In a moment, I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. Now all we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now.

inhale for four three two exhale for six five three and exhale for six five three two one again inhale for four three two and exhale for six five five four four three, two, and one. Continuing on your own. And just letting the breath flow in and out. Nice and steady. Nice and slow. Inhaling for four. Exhaling for six.

And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine. The key, is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. Body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. allow your breath to return to its natural rhythm and just notice how it feels for a moment.

Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once. From here, we'll move into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area,

we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet and with each exhale. Imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. shift your awareness up into the legs the knees and the thighs each breath in collecting tension each breath out expelling the tension and feeling the muscles relax even more move your focus up to the hips and the lower back these are common areas to carry stress. So we'll stay here a little bit longer

as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed, to your belly and your chest. Notice the rise and fall

of each breath. The inhale, feeling the your body, expansion and on the exhale, softening down each of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest. It's just moving one percent closer to sleep. And that may not seem like much, but one percent with each breath. will have you fast asleep in no time. So now, continue on, moving your awareness to your shoulders.

Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension, paling, and expelling all of that tension. As you feel your arms and your arms. and hands fall heavy, loose, and still. Attention to your neck and your jaw. And gathering any tension and allowing ease. Next your tongue, your cheeks, the muscles behind your eyes and your forehead.

Feel your whole face. Soften all the way down. expand your awareness and sense your entire body as one from the crown of your head to the tips of your toes resting softly fully supported and completely at ease and imagine that there's a light switch for your whole being and when you flip that switch off you sink deep. deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften farther and farther.

Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper. into peace and calm. Your breath is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being.

You are safe. You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be, process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine.

There's no need to be frustrated because sleep is a process. And we all get there on our. own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath and just notice that sensation of the air and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice of your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system that everything's okay.

And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. Going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now for four, three, two, exhale. for six three four three two next exhale for six three two and one continuing on your own and just letting the breath flow in and out nice and steady nice and slow inhaling for four exhaling for six and six and six and if you prefer to let go go

the numbers and just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. Out your breath to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet.

and that's okay because sleep is a progressive process. It doesn't happen all at once. From here, we'll move into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, where letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften,

falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet with each exhale. Imagine exhaling. expelling that tension from your body, feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension and feeling the muscles relax. Even more.

your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there and then exhaling, feeling them release deeper and deeper into the bed. Attention. unwrap, uncoil, unwind. Bring your awareness to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion. On the exhale, softening down, each of these breath cycles, just notice how the body accepts and embraces that it's safe to rest each breath.

It's just moving 1% closer to sleep. That may not seem like much, but 1% with each breath will have you fast to sleep in no time. So now moving your awareness to your shoulders. let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension,

exhaling and expelling all of that tension as you feel your arms and hands fall heavy, loose, and still. Your attention to your neck in your jaw and gathering any tension, exhaling and allowing ease. Next your tongue, your cheeks, the muscles behind your eyes, and your forehead.

Feel your whole face, soften all the way down and your awareness and sense your entire body as one from the crown of your head to the tips of your toes resting softly fully supported and completely at ease imagine that there's a light switch for your whole being when you flip that switch off you sink deeper and deeper into sleep and just imagine and just imagine Flipping that switch now. Feeling yourself. Soften. Farther.

And farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper. Into peace. And calm. It's softer now.

Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway. So just allow yourself. to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going.

for you. Shift your attention to your breath and just notice that sensation of the air and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it about your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system that everything's okay. And it's time to slow down. In a moment, I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself.

and guide yourself into sleep. Now all we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, exhale for six, five, five, five. Five, three, two, one. Again, inhale for four, three, two, one. And exhale for six, five, four, three, two, and one.

Continuing on your own. and just letting the breath flow in and out nice and steady, nice and slow, inhaling for four, exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine.

The key is that the exhale is a little bit longer than the inhale. each round of breath, your heart rate will slow. Just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go, to return to its natural rhythm, and just notice how it feels for a moment. Softer. Slower.

Easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet.

And that's okay. Because sleep is a progressive process. It doesn't happen all at once. From here into a body scan.

which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body, feeling your feet relax with each of those cycles.

Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress.

So we'll stay here a little bit longer. as he breathe in gently, gathering any tension there, feeling them release deeper and deeper into the bed. Your awareness to your belly and your chest. Notice the rise and fall of each breath on the inhale, feeling the expansion and on the exhale, softening down of these breath cycle. Just notice how the body accepts and embraces that it's safe to rest to each breath. It's just moving 1% closer to sleep.

And that may not seem like much, but 1% with each breath will have you fast asleep. in no time. So now, continue on, moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension, exhaling, and expelling all of that tension. As you feel your arms and hands and hands, and hands fall heavy, loose, and still.

Attention to your neck. In your jaw, gathering any tension, and allowing your tongue, your cheeks, the muscles behind your eyes and your forehead. Feel your whole face. Soften all the way down. Expand your awareness. And since your entire body has won from the crown of your head to the tips of your toes, resting, softly, fully supported, completely at ease. Imagine that there's a light switch for your whole being.

When you flip that switch off, you sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself. Soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper.

Into peace and calm. It's softer now. Your nervous is softer now. system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest.

There's nothing left for you to do now. Where else to be? Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice.

And let's keep that process going. for you. Shift your attention to your breath and just notice that sensation of the air a bit cooler and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it out your body to breathe in its own natural way. Even now each breath is already sending a call signal to your nervous system, letting it know that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply.

This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. going to do is breathe in for four and out for six the vagus nerve is stimulated just by making the exhale that little bit longer so let's try it together now for four three two one sail for six five four three Two, again, inhale for four, three, two, and exhale for six, five, four, three, and one. Four, three, two, and one. Now, continuing on your own, and just letting the breath flow in and out, nice and steady, Nice and slow. Inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more.

The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go to return to its natural rhythm. And just notice how it feels for a moment. Softer. Slower. Easier. Almost as though the body has shifted itself. into a lower gear.

And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once. From here, we'll move into a body scan. Which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed.

With each inhale, imagine collecting any tension there in your feet. and with each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees and the thighs. Each breath in, collecting tension, each breath out, expelling the tension. and feeling the muscles relax even more. Move your focus up to the hips and the lower back. These are common areas to carry stress.

So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper. and deeper into the bed. Unwrap. Bring your awareness to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion.

And on the exhale, softening down of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest each breath. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath

will have you fast asleep in no time. So now, moving your awareness to your shoulders, let them melt away from your ears. release your arms, your hands, and your fingers, gathering any tension, exhaling and expelling all of that tension. As you feel your arms and hands fall heavy, loose, and still, putting your attention to your neck and your jaw and gathering any tension. your tongue, your cheeks, the muscles behind your eyes and your forehead. Feel your whole face. Soften all the way down.

Expand your awareness and sense your entire body has won from the crown of your head to the tips of your toes. Resting, softly, fully supported, and completely at ease. And imagine that there's a light switch for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther into relaxation. deeper and deeper into sleep deeper and deeper into sleep deeper and deeper into peace and calm your breath is softer now your nervous system is calm and your body is relaxed the vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now.

Or else to be, the process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process and we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath and just notice that sensation of the air. and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it of your body to breathe in its own natural way.

Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down. For a moment, I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer.

So let's try it together now. Inhale for four, three, two, exhale for six, five, three, three, and exhale for six, five, three, two, and exhale for six. Five, four, three, two, and one. Continuing on your own. And just letting the breath flow in and out. Nice and steady. Nice and slow. Inhaling for four.

Exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go to return to its natural rhythm

and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once from here to a body scan. Which is another way that you can signal safety and relaxation to your nervous system.

You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper. into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet and with each exhale. Imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees and the thighs. Each breath in, collecting tension, each breath out, expelling the tension, and feeling the muscles relax even more. And now, move your focus up to the hips and the lower back.

These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently. Gathering any tension there. Feeling them release deeper and deeper into the bed. Attention. Unwrap. Uncoil. Unwind.

Fairness to your belly. in your chest. Notice the rise and fall of each breath. On the inhale, feeling the expansion, and on the exhale, softening down. Of these breath cycles, just notice how the body accepts and embraces that it's safe to rest each breath. It's just moving. 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast to sleep in no time. So now, continue on, moving your awareness to your shoulders.

Let them melt away from your ears. Release your arms, your hands, and your fingers, and gathering any tension, exhaling and expelling all of that tension, as you feel your arms and hands fall heavy, loose, and still. Attention to your neck and your jaw, and gathering any tension, and the allowings your tongue, your cheeks, the muscles behind your eyes. and your forehead. Feel your whole face.

Soften all the way down. Expand your awareness. And since your entire body has won from the crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease, imagine that there's a light switch

for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther into relaxation. Deeper and deeper.

into sleep, deeper and deeper, into peace and calm. Your breath is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Where else to be? Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process.

and we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath and just notice that sensation of the air, a bit cooler and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it out your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay.

And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. As breathe in for four and out for six, the vagus nerve is stimulated just by me. making the exhale that little bit longer. So let's try it together now for four, three, two, one. And exhale for six, five, four, three, two, for four, three, two, and exhale for six, six, five, four, three, two, and one, continuing on your own. And just letting the breath flow in

and out, nice and steady, nice and slow, inhaling for four, exhaling for six. And if you prefer to let go the numbers and just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. Out your breath to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear.

And you may still have some lower gears. yet. And that's okay, because sleep is a progressive process. It doesn't happen all at once. From here, a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet.

And with each exhale, imagine expelling that tension from your body, feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips. and the lower back.

These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently. Gathering any tension there, exhaling. Feeling them release

deeper and deeper into the bed to your belly and your chest the rise and fall of each breath, feeling the expansion. On the exhale, softening down of these breath cycles, just notice how the body accepts and embraces that it's safe to rest. Each breath, it's just moving one percent closer to sleep. That may not seem like much, but one person.

percent with each breath will have you fast asleep in no time moving your awareness to your shoulders let them melt away from your ears release your arms your hands and your fingers any tension exhaling and expelling all of that tension as you feel your arms and arms and hands fall heavy loose and still tension to your neck and your jaw gathering any tension exhaling and allowing relax your tongue your cheeks the muscles behind your eyes and your forehead feel your whole face soften all the way down and your awareness and And since your entire body has one crown of your head, the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch for your whole being. When you flip that switch off, you sink deeper and deeper into sleep.

And just imagine flipping that switch now. Feeling yourself. Soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper and deeper. Into peace and calm.

Your breath. is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Where else to be? Process of sleep is already underway. So just, Just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process.

And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it, how your body to breathe in its own natural way. Even now, each breath,

is already sending a calming signal to your nervous system, that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself

into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one. Exhale for six, five, five, four, three, two, one. Again, for four, three, and exhale for six, three, two, two, and one. Continuing on your own and just letting the breath flow in and out, nice and steady, nice and slow. inhaling for four exhaling for six and if you prefer to let go of the numbers and just keep the rhythm yourself that's perfectly fine the key is that the exhale is a little bit longer than the inhale each round of breath

your heart rate will slow just that bit more will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go, to return to its natural rhythm, and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet.

And that's okay, because sleep is a progressive process. It doesn't happen all at once. From here, into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the Vegas' sense. nerve, guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body and Really feeling your feet relax with each of those cycles.

Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension and feeling the muscles relax. Even more. Move your focus up to the hips. and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer

as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed. That tension, unwrap, uncoil, unwind to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion and on the exhale, softening down of these breath cycles.

Just notice how the body accepts and embraces that it's safe to rest each breath. It's just moving. 1% closer to sleep. And that may not seem like much, but 1% with each breath will have you fast to sleep in no time. Continue on,

moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Hearing any tension, expelling all of that tension, as you feel your arms and hands fall heavy, loose and still. Tension to your neck and your jaw, gathering any tension, exhaling, and allowing your tongue, your cheeks behind your eyes and your forehead. Feel your whole face, soften all the way down, and your awareness, and sense your entire body

has one crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease. There's a light switch for your whole being, and when you flip that switch off, You sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep.

Deeper and deeper and deeper. into peace and calm is softer now. The nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now.

Nowhere else to be, process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our... own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath and just notice that sensation of the air,

a bit cooler on the way in and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it how your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down. A simple breathing technique that stimulates the vagus nerve and encourages the body. to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. This breathe in for four and out for six.

The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four. three, two, one, and exhale for six, five, three, two, one. And exhale for six, five, three, two, one, for four, three, two, and exhale for six, five, five, four, and one. on your own. And just letting the breath flow in and out. Nice and steady. Nice and slow.

Inhaling for four. Exhaling for six. Prefer to let go of the numbers. And just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. of breath. Your heart rate will slow.

Just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system. Telling every part of you that you are safe to let go. Without your breath to return to its natural rhythm and just notice how it feels for a moment.

softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once. From here into a body scan. which is another way that you can signal safety and relaxation to your nervous system.

You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy, against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body,

feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees and the thighs. Each breath in, Then, collecting tension. Each breath out, expelling the tension and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back.

These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed. Chest, rise and fall of each breath, feeling the expansion. And on the exhale, softening down with each of these breath cycles, just notice how the body accepts and embraces that it's a little bit of these breath cycles. and embraces that it's safe to rest. It's just moving one percent closer to sleep.

And that may not seem like much, but one percent with each breath will have you fast to sleep in no time. So now, moving your awareness to your shoulders, let them melt away from your ears, release your arms. your hands and your fingers, gathering any tension, exhaling and expelling and expelling all of that tension. As you feel your arms and hands fall heavy, loose, and still to your neck and your jaw, gathering any tension,

back your tongue, your cheeks, behind your eyes. and your forehead, fill your whole face, soften all the way down, your awareness, and sense your entire body has one crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself.

Soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper and deeper. into peace and calm. Your breath is softer now. Your nervous system is calm and your body is relaxed.

The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time.

and in our own way. So just follow the sound of my voice. And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it out your body to breathe.

in its own natural way. Even now, each breath is already sending a calming signal to your nervous system. They know that everything's okay, and it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. Now all we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer.

So let's try it together now. Inhale for four. three, two, one. And exhale for six, five, three, two, one. Inhale for four, three, two, one. And exhale for six, five, five, four. three, two, and one. Continuing on your own.

And just letting the breath flow in and out. Nice and steady. Nice and slow. Inhaling for four. Exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale.

Each round of breath, your heart rate will slow. Just that bit more, the body will begin to settle as the vagus nerve carries this message through your nervous system. Telling every part of you that you are safe to let go to return to its natural. rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay because sleep is a progressive process.

It doesn't happen all at once. from here into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften. falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles.

Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. If your focus up to the hips and the lower back, these are common areas to carry stress.

So we'll stay here a little bit longer as you breathe in gently. gathering any tension there, exhaling, feeling them release deeper and deeper into the bed. Attention to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion. And on the exhale, softening down of these breath cycles, notice. how the body accepts and embraces that it's safe to rest each breath. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast to sleep in no time.

So now, continue on. moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension and expelling all of that tension. As you feel your arms and hands fall heavy, loose and still. Your attention to your neck. in your jaw and gathering any tension, exhaling and allowing ease.

Your cheeks, the muscles behind your eyes, your forehead, soften all the way down, and your awareness, and sense your entire body as one from the crown of your head to the tips of your toes, softly, fully supported, completely at ease. Imagine that there's a light switch for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. Just imagine flipping that switch now. Feeling yourself, soften, farther, and farther. and farther into relaxation deeper and deeper into sleep deeper and deeper into sleep deeper and deeper

into peace and calm is softer now your nervous system is calm and your body is relaxed the vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway.

So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your brain. breath and just notice that sensation of the air and a bit warmer on the way out.

And there's nothing you need to change about the breath just yet. Simply notice it how your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system. thing it know that everything's okay. And it's time to slow down. A simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for

and guide yourself into sleep. is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, exhale for six, five, three, three, four, three, Two, exhale for six, four, three, two, and one. Continuing on your own. And just letting the breath flow in and out.

Nice and steady. Nice and slow. Inhaling for four. Exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. A round of breath, your heart rate will slow just that bit more.

The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go, to return. turn to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once.

from here to a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften. falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body. Feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees,

knees and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer. As you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed and your chest, softening down. Its breath cycles, just notice how the body accepts and embraces that it's safe to rest. each breath. It's just moving

1% closer to sleep. It may not seem like much but 1% with each breath will have you fast to sleep in no time.

So now, moving your awareness to your shoulders. Let them melt away from your ears. Release your arms. your hands and your fingers, gathering any tension, exhaling and expelling all of that tension. As you feel your arms and hands fall heavy, loose, and still in your jaw. Any tension behind your eyes, feel your whole face, soften all the way down.

Your awareness. And since your entire body has one crown of your head to the tips of your toes, resting, softly, fully supported, completely at ease, that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch. Switch now. Feeling yourself.

Soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper. Into peace. And calm is softer now. Your nervous system is.

is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway.

So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process. going for you. Shift your attention to your breath and just notice that sensation of the air

and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it your body to breathe in its own natural way even now each breath is already sending a calming signal to your nervous system, that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep.

What's going to do? is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one. And exhale for six, five, five, four, four, three, two, one. Again, inhale for four, three, two, and exhale for six, five, three, three, three, two, and one.

And one, being on your own. And just letting the breath flow in and out, nice and steady, nice and steady, nice, and slow, inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. The body, will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go to its natural rhythm. And just notice how it feels for a moment.

Softer, slower, easier. Almost as though the body has shifted itself into a lower key. And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once from here into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, We're letting the vagus nerve guide the body deeper and deeper into rest.

So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet and with each exhale. Imagine expelling that tension. from your body. Feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax.

Even more. Move your focus up. to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, feeling them release deeper and deeper into the bed. Each breath,

like the expansion and the exhale, softening down. And with each of these breath cycles, just notice how the body accepts and embraces that it's safe to rest. Each breath, it's just moving 1% closer to sleep. And that may not seem like much, but 1% with each breath will have you fast asleep in no time. So now, continue on, moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers.

Gathering any tension and expelling all of that tension. As you feel your arms and hands fall heavy, loose. And still, attention to your neck. In your jaw and gathering any tension, exhaling and allowing each, your tongue, your cheeks, the muscles behind your eyes and your forehead. Feel your whole face. Soften all the way down. Band your awareness and sense your entire body has won. the crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease.

And imagine that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now, feeling yourself. soften, farther and farther into relaxation. Deeper and deeper and deeper into sleep. Deeper and deeper into peace and calm is softer now. Your nervous system is calm and your body is relaxed. nerve has carried this message all throughout your being. You are safe. You can let go. You can rest.

There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. shift your attention to your breath. Just notice that sensation of the air a bit cooler and a bit warmer on the way out.

And there's nothing you need to change about the breath just yet. Simply notice it. How your body to breathe in its own natural way. Even now, each breath is already sending a calming, signal to your nervous system. They know that everything's okay and it's time to slow down through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep.

What's going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one. And exhale for six, five. four, three, two, again. Inhale for four, three, two, and exhale for six, five, four, four, and one. Continuing on your own and just letting the breath flow in and out, nice and steady.

nice and slow, inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. Body, will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. Without your breath to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted its own.

into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once. A body scan. Which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in your nervous system, you see, as we release tension in your body.

each area where letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine. expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees and the thighs. Each breath in, collecting tension.

Each breath out, expelling the tension and feeling the muscles relax. even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here

a little bit longer as you breathe in gently. Gathering any tension there. Exhaling. Feeling them release deeper and deeper into the bed. Awareness.

to your belly and your chest, eyes, and fall of each breath. Feeling the expansion on the exhale, softening down. Breath cycles. Just notice how the body accepts and embraces that it's safe to rest. Each breath, it's just moving 1% closer to sleep. may not seem like much, but 1% with each breath will have you fast asleep in no time. So now, moving your awareness to your shoulders, let them melt away from your ears. Release your arms, your hands, and your fingers, gathering any tension, exhaling,

and expelling all of that tension as you feel your arms and hands fall heavy, loose, and still in your jaw. Any tension, lacks your tongue, your cheeks, the muscles behind your eyes, your forehead, feel your whole face, soften all the way down and your awareness and sense your entire body, as one, the crown of your head, the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now, feeling yourself.

soften, farther and farther into relaxation. Deeper and deeper and deeper into sleep. Deeper and deeper into peace and calm. Your breath is softer now. Your nervous system is calm and your body. is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake,

and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. shift your attention to your breath and just notice that sensation of the air a bit cool and a bit warmer on the way out and there's nothing you need to change about the breath just yet simply notice it your body to breathe in its own natural way even now each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down.

I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one. and exhale for six, five, three, two, again for four, three, two, and exhale for six, five, two, and one. Continuing on your own.

and just letting the breath flow in and out. Nice and steady. Nice and slow. Inhaling for four. Exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine.

The key is that the exhale is a little bit longer than the inhale. Each round of breath your heart rate will slow just that bit more will begin to settle as the vagus nerve carries this message through your nervous system telling every part of you that you are safe to let go to return to its natural rhythm and just notice how it feels for a moment softer slower easier. Almost as though the body has shifted itself into a lower gear.

And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once into a body scan. Which is another way that you can signal safety and relaxation. to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed.

With each inhale, imagine collecting any tension. any tension there in your feet. And with each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness, up into the legs,

the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension. and feeling the muscles relax even more. Move your focus up to the hips and the lower back.

These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper, and deeper into the bed. Tension for awareness to your belly and your chest. Notice the rise and fall of each breath. On the inhale, feeling the expansion.

On the exhale, softening down, breath cycles. Notice how the body accepts and embraces that it's safe. to rest each breath it's just moving one percent closer to sleep may not seem like much but one percent with each breath will have you fast asleep in no time so now continue on moving your awareness to your shoulders let them melt away from your ears Release your arms, your hands and your fingers, and gathering any tension, exhaling and expelling all of that tension. As you feel your arms and hands fall heavy, loose and still to your neck and your jaw, gathering any tension, and allowing your cheeks, the muscles behind your eyes. and your forehead, feel your whole face, soften all the way down, expand your awareness,

and sense your entire body has won from the crown of your head to the tips of your toes, resting softly, fully supported, completely at ease. Imagine that there's a light switch for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther,

into relaxation. Deeper and deeper and deeper. into sleep, deeper and deeper, into peace and calm. It's softer now. The nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go.

You can rest. There's nothing left for you to. do now. Where else to be? Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. Keep that process going for you.

Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it. how your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down.

Simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. What's going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four. Three, two. Exhale for six, five, three, for four, three, two. And exhale for six, five, four, three, and one. Continuing on your own and just letting the breath flow in and out, nice and nice and

and steady, nice and slow. Inhaling for four, exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Drown of breath, your heart rate will slow just that bit more. will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go into its natural rhythm. And just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower.

into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once to a body scan. Which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in Egypt, area where letting the vagus nerve guide the body deeper and deeper into rest.

So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine. Expelling that tension from your body. Feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension.

Each breath out, expelling the tension and feeling the muscles relax. Even more. Move your focus up. to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed.

To your belly and your chest. and fall of each breath, feeling the expansion, and on the exhale, softening down of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast asleep in no time. So now, moving your awareness to your shoulders,

let them melt away from your ears. Release your arms, your hands, and your fingers. gathering any tension, exhaling, and expelling all of that tension, as you feel your arms and hands, fall heavy, loose, and still tension to your neck, and your jaw, gathering any tension, exhaling, and allowing each, your tongue, your cheeks, the muscles, behind your eyes and your forehead, feel your whole face, soften all the way down,

and sense your entire body has one crown of your head to the tips of your toes, softly, fully supported, and completely at ease, that there's a light switch for your whole being. When you flip that switch off, you sink deeper, and deeper into sleep. Imagine flipping that switch now. Feeling yourself.

Soften, farther and farther, into relaxation. Deeper and deeper. Into sleep. Deeper and deeper. Into peace and calm. is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing

left for you to do now. Nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going for you.

Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it. Your body to breathe in its own natural way. Even now, each breath. is already sending a calming signal to your nervous system, letting it know that everything's okay.

And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. Now all we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer.

So let's try it together now. Inhale for four, three, two, and exhale for six. Six, five, three, two, one. Again, inhale for four, three, and exhale for six, five, three, three, two, and one. Continuing on your own and just letting the breath flow in and out, nice and steady. nice and slow, inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale.

Round of breath, your heart rate will slow just that bit more. body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. Out your breath to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shes. shifted itself into a lower gear. And you may still have some lower gears yet.

And that's okay, because sleep is a progressive process. It doesn't happen all at once from here into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body. Feeling your feet relax with each of those cycles.

Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension and feeling the muscle. muscles relax even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there,

feeling them release deeper and deeper into the bed and your chest. in your chest of each breath, feeling the expansion, and on the exhale, softening down. Of these breath cycles, just notice how the body accepts and embraces that it's safe to rest. Each breath, it's just moving 1% closer to sleep. may not seem like much, but 1% with each breath will have you fast asleep in no time. So now, continue on moving your awareness to your shoulders. Let them melt away from your ears.

Release your arms, your hands, and your fingers. Gathering any tension. and expelling all of that tension as you feel your arms and hands fall heavy, loose and still to your neck and your jaw, gathering any tension, and allowing your tongue, your cheeks behind your eyes, your forehead, feel your whole face, soften all the way down, and sense your entire body has one crown of your head to the tips of your toes, resting, softly, fully supported, completely at ease, that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther into relaxation.

Deeper and deeper into sleep. Deeper and deeper into peace and calm is softer now. Your nervous system is calm. and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest.

There's nothing left for you to do now. Nowhere else to be. The process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way.

So just follow the sound of my voice. And let's keep that process. going for you. Shift your attention to your breath and just notice that sensation of the air and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it out your body to breathe in its own natural way even now each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down.

I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself. and guide yourself into sleep. What you're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. For four, three, two, exhale for six, five, three, for four, three, for four, four,

four, three, two. And exhale for six, five, four, three, two, and one. Continuing on your own. And just letting the breath flow in and out. Nice and steady, nice and slow. Inhaling for four, exhaling for six. who prefer to let go of the numbers and just keep the rhythm yourself. That's perfectly fine.

The key is that the exhale is a little bit longer than the inhale. The end of breath. Your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system. telling every part of you that you are safe to let go. How your breath to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear.

And you may still have some lower gears yet. and that's okay because sleep is a progressive process. It doesn't happen all at once from here into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area,

we're letting the vagus nerve guide the body, deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. With each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs.

Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up. to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there and exhaling,

feeling them release deeper and deeper into the bed to your belly and your chest. the rise and fall of each breath. Expansion. And the exhale, softening down. Just notice how the body accepts and embraces that it's safe to rest. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath.

will have you fast asleep in no time. So now, moving your awareness to your shoulders, let them melt away from your ears, release your arms, your hands, and your fingers, and gathering any tension, exhaling and expelling all of that tension. as you feel your arms and hands fall heavy, loose, and still. Attention to your neck. In your jaw, gathering any tension, and allowing your tongue, your cheeks, the muscles behind your eyes, and your forehead. Feel your whole face.

Soften all the way down. your awareness and sense your entire body as one, the crown of your head, to the tips of your toes, softly, fully supported, and completely at ease, that there's a light switch for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. flipping that switch now, feeling yourself. Soften, farther and farther, into relaxation. Deeper and deeper. Into sleep.

Deeper and deeper. Into peace and calm. It's softer now. Your nervous is nervous. system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now.

Where else to be? Process of sleep is already underway. So just allow yourself to drift. to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that. process going for you. Shift your attention to your breath and just notice that sensation of the air and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it your body to breathe in its own

natural way. Even now each breath is already sending a calming signal to your nervous system. Thing it know that everything's okay and it's time to slow down. Moment, I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself. into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now.

Inhale for four, three, two, one. And exhale for six. Five, four, three, two, one. Again, inhale for four, three, two, two. And exhale for six, five, four, three, two, and one. Continuing on your own. and just letting the breath flow in and out. Nice and steady. Nice and slow.

Inhaling for four. Exhaling for six. Prefer to let go of the numbers. And just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath. your heart rate will slow.

Just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system. Telling every part of you that you are safe to let go. Return to its natural rhythm. And just notice how it feels for a moment. Softer. Slower. easier.

Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once from here into a body scan. Which is another way that you can signal safety. and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest.

So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, Imagine collecting any tension there in your feet. With each exhale, imagine expelling that tension from your body. Feeling your feet relax with each of those cycles. Shift your awareness up into the legs,

the knees, and the thighs. Each breath in, collecting tension. Each breath out. expelling the tension and feeling the muscles relax even more move your focus up to the hips and the lower back these are common areas to carry stress so we'll stay here a little bit longer as you breathe in gently gathering any tension there exhaling feeling them release deeper and deeper into the bed to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion.

And on the exhale, softening down, each of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest, breath it's just moving one percent closer to sleep and that may not seem like much but one percent with each breath will have you fast asleep in no time so now continue on moving your awareness to your shoulders let them melt away from your ears, release your arms, your hands, and your fingers, and gathering any tension and expelling all of that tension as you feel your arms and hands fall heavy, loose, and still in your jaw, gathering any tension, your tongue, your cheeks, behind your eyes, and your forehead.

feel your whole face, soften all the way down, expand your awareness, and sense your entire body has won from the crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch for your whole being. And when you flip that switch off, you sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther. Into relaxation. Deeper and deeper.

Into sleep. Deeper. and deeper into peace and calm is softer now. The nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest.

There's nothing left for you to do now. nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our...

own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath and just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it of your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay.

And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax. even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. Going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now for four, three, two, one, and exhale for six, five, four, three, two, again. Inhale for four, three, two, and exhale for six, five, five, four, three, two, and exhale for six,

two and one, continuing on your own. And just letting the breath flow in and out. Nice and steady, nice and slow. Inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the end. exhale is a little bit longer than the inhale. Heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system,

telling every part of you that you are safe to let go, to return to its natural rhythm. And just notice how it feels for a moment. softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once.

From here to a body scan. which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet with each exhale. Imagine expelling that tension from your body.

Feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees. and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently. gathering any tension there, exhaling, feeling them release deeper and deeper into the bed, to your belly and your chest, the rise and fall of each breath, feeling the expansion and the exhale, softening down of these breath cycles. Just notice how the body accept.

and embraces that it's safe to rest. It's just moving 1% closer to sleep. And that may not seem like much, but 1% with each breath will have you fast asleep in no time. So now, continue on moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension, exhaling, and expelling all of that tension. As you feel your arms and hands fall heavy, loose and still to your neck and your jaw, gathering any tension, exhaling.

and allowing ease. Your tongue, your cheeks behind your eyes, and your forehead. Feel your whole face. Soften all the way down. Entire body has one crown of your head to the tips of your toes. Softly, fully supported and completely at ease. And imagine that there's a light switch for your whole. being and when you flip that switch off you sink deeper and deeper into sleep and just imagine

flipping that switch now feeling yourself soften farther and farther into relaxation deeper and deeper into sleep deeper and deeper into peace and calm is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest.

There's nothing left for you to do now. Where else to be? Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there.

on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air, a bit cool and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. simply notice it how your body to breathe in its own natural way even now each breath is already

sending a calming signal to your nervous system letting it know that everything's okay and it's time to slow down i'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now.

Inhale for four, three, two, one. And exhale for six, five, three, two, inhale for four, three, two. Inhale for four, three, two, and exhale for six, five, three, three, two, and exhale for six, five, three, two, and one. Just letting the breath flow in and out. Nice and steady. Nice and slow. Inhaling for four.

Exhaling for six. Prefer to let go of the numbers. And just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go, to return to its natural rhythm, and just notice how it feels

for a moment. Softer. Slower. Easier. Almost as though the body has shifted itself into a lower gear. And you may still

have some lower gears yet. And that's okay. Because sleep is a progressive process. It doesn't happen all at once. From here into a body scan.

which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy. against the bed. With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles.

Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently. gathering any tension there, exhaling, feeling them release deeper and deeper into the bed.

Fairness to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion. And on the exhale, softening down. And with each of these breath cycles, just notice. how the body accepts and embraces that it's safe to rest each breath. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast asleep. In no time.

Continue on. Moving your awareness. to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers, gathering any tension, tailing, and expelling all of that tension. As you feel your arms and hands fall heavy and still, your attention to your neck and your jaw, gathering any tension, your cheeks, behind your eyes, your forehead, feel your whole face, soften all the way down, and your awareness, and sense your entire body has won the crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch

for your whole being. You flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now. Feeling yourself, soften, farther and farther, into relaxation. Deeper and deeper. into sleep deeper and deeper and deeper into peace and calm is softer now your nervous system is calm and your body

is relaxed the vagus nerve has carried this message all throughout your being you are safe you can let go You can rest. There's nothing left for you to do now. Nowhere else to be, process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process.

and we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath. Just notice that sensation of the air, a bit cooler on the way in and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it. Your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system.

And it know that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus. nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. It's breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now.

Inhale for four, three, two, one. And exhale for six, five, four, three, two, two, one. And exhale for six, five, five, four, three, two, one, for four, three, two. three, two, and one. Continuing on your own. And just letting the breath flow in and out. Nice and steady. Nice and slow.

Inhaling for four. Exhaling for six. You prefer to let go of the numbers. And just keep the rhythm yourself. That's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath,

your heart rate will slow. Just that bit more, the body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go. How your breath to return to its natural rhythm

and just notice how it feels for a moment. Softer. Slower. Easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progressive process.

It doesn't happen all at once. From here into a body's scale. which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy. against the bed. With each inhale, imagine collecting any tension there in your feet.

And with each exhale, imagine expelling that tension from your body, feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress.

So we'll stay here a little bit longer as you breathe in gently. Gathering any tension there, exhaling, feeling them release deeper and deeper into the bed, in your chest, in the expansion, in the exhale, softening down these breath cycles. Just notice how the body accepts and embraces that it's safe to rest. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast to sleep in no time. So now, moving your awareness to your shoulders. Let them melt away from your ears.

Release your arms, your hands. and your fingers, gathering any tension, exhaling and expelling all of that tension. As you feel your arms and hands fall heavy, loose, and still, in your jaw. Any tension, your tongue, your cheeks, the muscles behind your eyes and your forehead. Feel your whole face. soften all the way down and your awareness and sense your entire body as one crown of your head to the tips of your toes resting softly fully supported and completely at ease that there's a light switch for your whole being and when you flip that switch off you sink deeper and deeper and deeper

into sleep. And just imagine flipping that switch now. Feeling yourself, soften farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper.

Into peace. and calm is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now.

Nowhere else to be. Process of sleep. is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way.

So just follow the sound. of my voice. And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it out your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system,

letting it know that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest. and most effective ways to prepare for and guide yourself into sleep. What we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer.

So let's try it together now. Inhale for four, three, two, one. and exhale for six, five, three, two, for four, three, two, and exhale for six, five, on your own. And just letting the breath flow in and out, nice and steady, Nice and slow. Inhaling for four. Exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. Round of breath. Your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system,

telling every part of you that you are safe to let go to return to its natural rhythm. And just notice how it feels for a moment. Softer. Slower. Easier. Almost as though the body has shifted itself. into a lower gear and you may still have some lower gears yet and that's okay because sleep is a progressive process it doesn't happen all at once from here into a body scan which is another way that

you can signal safety and relaxation to your nervous system you see as we release tension each area where letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet, and with each exhale, expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees and the thighs. Each breath in, collecting tension.

Each breath out, expelling the tension and feeling the muscles relax even more. If your focus up to the hips and the lower back, these are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there and exhaling, feeling them release deeper and deeper into the bed for awareness. to your belly and your chest. Notice the rise and fall of each breath. Feeling the expansion on the exhale, softening down of these breath cycles.

Notice how the body accepts and embraces that it's safe to rest. Each breath, it's just moving 1% close. closer to sleep. And that may not seem like much, but 1% with each breath will have you fast to sleep in no time. So now continue on moving your awareness to your shoulders. Let them melt away from your ears. your arms, your hands, and your fingers, gathering any tension, exhaling and expelling and expelling all

of that tension as you feel your arms and hands fall heavy, loose, and still. Tension to your neck and your jaw and gathering any tension, your cheeks behind your eyes and your forehead, feel your whole face, soften all the way down and your awareness and sense your entire body as one from the crown of your head to the tips of your toes, resting, softly, fully supported, and completely at ease, that there's a light switch for your whole being.

When you flip that switch off, You sink deeper and deeper into sleep. Just imagine flipping that switch now. Feeling yourself, soften, farther and farther. Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper and deeper.

into peace and calm is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go. You can rest. There's nothing left for you to do now. Where else to be?

Process of sleep. is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice.

And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it for your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down.

I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most difficult. effective ways to prepare for and guide yourself into sleep. This breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. For four, three, two, one.

And exhale for six. three, two, three. And exhale for six, three, two, on your own. And just letting the breath flow in and out. Nice and steady, nice and slow. Inhaling for four, exhaling for six. And if you prefer to let go of the numbers, and just keep the rhythm yourself, that's perfectly fine.

The key is that the exhale is a little bit longer than the inhale, round of breath. Your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let it. go to return to its natural rhythm and just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay because sleep is a progressive process. It doesn't happen all at once from here to a body scan, which is another way that you can signal safety and relaxation

to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. With each exhale, imagine expelling that tension from your body, feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knee. knees and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension,

and feeling the muscles relax. Even more. Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe Breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed. Unwrap, uncoil, unwind, in your chest, rise and fall of each breath, feeling the expansion. And on the exhale, softening down of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest each breath. It's just moving 1% closer to sleep. It may not seem like much, but 1% with each breath will have you fast to sleep in no time.

So now, moving your awareness to your shoulders, let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension, exhaling, and expelling all of that tension. As you feel your arms and hands fall heavy, loose. And still, to your neck and your jaw, gathering any tension, exhaling and allowing behind your eyes, heal your whole face, soften all the way down. And since your entire body has one crown of your head to the tips of your toes, resting, softly, fully supported, completely at ease. There's a light switch for your whole being. That switch off, you sink deeper and deeper into sleep.

Imagine flipping that switch now. Feeling yourself, soften, farther and farther into relaxation. Deeper and deeper and deeper. into sleep deeper and deeper into peace and calm is softer now your nervous system is calm and your body is relaxed the vagus nerve has carried this message all throughout your being you are safe you can let go you can rest There's nothing left for you to do now. Nowhere else to be, the process of sleep is already underway. So just allow yourself to drift.

And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going for you. Shift your attention to your breath. And just notice that sensation of the air and a bit warmer on the way out.

And there's nothing you need to change about the process. breath just yet. Simply notice it out your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the end.

exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one, and exhale for six, five, four, two, again. Inhale, and exhale for six, five, four, two, again. Inhale for four, three, two, and exhale for six. six, five, four, three, two, and one. On your own and just letting the breath flow in and out. Nice and steady, nice and slow. Inhaling for four, exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's

perfectly fine. The key is that the exhale is a little bit longer than the inhale. Each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through your nervous system, telling every part of you that you are safe to let go to its natural rhythm. And just notice how it feels for a moment. Softer. Slower. Easier.

Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. And that's okay. Because sleep is a progress. process. It doesn't happen all at once from here into a body scan, which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed.

With each inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body. Feeling your feet relax with each of those cycles. Shift your awareness. up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more, move your focus up to the hips and the lower back.

These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently, gathering any tension there, exhaling, feeling them release deeper and deeper into the bed to your belly and your chest. Notice the rise and fall of each breath, feeling the expansion. and on the exhale, softening down of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest. It's just moving 1% closer to sleep. And that may not seem like much, but 1% with each breath will have you fast to sleep.

in no time. So now, continue on, moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension and expelling all of that tension. As you feel your arms and hands fall head. fall heavy, loose, and still in your jaw, gathering any tension, your cheeks, the muscles behind your eyes and your forehead, feel your whole face, soften all the way down, expand your awareness,

and sense your entire body has won the crown of your head to the tips of your head. to the tips of your toes, resting, softly, fully supported, completely at ease. Imagine that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep. And just imagine flipping that switch now, feeling yourself. soften farther

and farther into relaxation deeper and deeper into sleep deeper and deeper into peace

and calm your breath is softer now your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe. You can let go.

You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice, then that's perfectly fine. There's no need to be frustrated because sleep is a process.

And we all get there on our own time and in our own way. So just follow the sound of my voice. And let's keep that process going. for you. Shift your attention to your breath and just notice that sensation of the air a bit cooler and a bit warmer on the way out and there's nothing you need to change about the breath just yet. Simply notice it how your body to breathe in its own natural way. Even now, each breath is already sending a calming signal to your nervous system that everything's okay. And it's time to slow down through a simple breathing technique that stimulates the vagus nerve

and encourages the body to relax even more deeply. This is one of the easiest and most effective ways to prepare for and guide yourself into sleep. is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now. Inhale for four, three, two, one. And exhale for six, five, three, two, two, one. Again, inhale for four, three, two, and exhale for six, five, and one.

On your own. And just letting the breath flow in and out, nice and steady, nice and slow. Inhaling for four, exhaling for six. If you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. With each round of breath, your heart rate will slow just that bit more. The body will begin to settle as the vagus nerve carries this message through. your nervous system, telling every part of you that you are safe to let go into its natural rhythm.

And just notice how it feels for a moment. Softer, slower, easier. Almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet. and that's okay because sleep is a progressive process. It doesn't happen all at once. From here, we'll move into a body scan,

which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, where letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed. With each inhale, imagine collecting any tension there in your feet. With each exhale,

Imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension and feeling the muscles. relax even more move your focus up to the hips and the lower back these are common areas to carry stress so we'll stay here a little bit longer as you breathe in gently gathering any tension there and exhaling feeling them release deeper and deeper into the bed. Fairness and your chest rise and fall of each breath.

The expansion, softening down of these breath cycles. Just notice how the body accepts and embraces that it's safe to rest. each breath. It's just moving 1% closer to sleep. And that may not seem like much but 1%

with each breath will have you fast to sleep in no time. So now, moving your awareness to your shoulders. Let them melt away from your ears.

Release your arms. your hands and your fingers, gathering any tension, exhaling and expelling and expelling all of that tension. As you feel your arms and hands fall heavy, loose, and still. Your attention to your neck and your jaw, gathering any tension, exhaling, and allowing. your cheeks behind your eyes and your forehead. Feel your whole face. Soften all the way down. And sense your entire body has one round of your head,

tips of your toes, softly, fully supported, and completely at ease. Imagine that there's a light switch for your whole being. And when you flip that switch off, You sink deeper and deeper into sleep. Imagine flipping that switch now. Feeling yourself. Soften, farther and farther.

Into relaxation. Deeper and deeper. Into sleep. Deeper and deeper and deeper. into peace and calm is softer now. Your nervous system is calm and your body is relaxed. The vagus nerve has carried this message all throughout your being. You are safe.

You can let go. You can rest. There's nothing left for you to do now. Nowhere else to be. Process of sleep. is already underway. So just allow yourself to drift. And if you find that you're still awake and conscious of my voice,

then that's perfectly fine. There's no need to be frustrated because sleep is a process. And we all get there on our own time and in our own way. So just follow the sound of my voice and let's keep that process going for you. Shift your attention to your breath. Just notice that sensation of the air and a bit warmer on the way out. And there's nothing you need to change about the breath just yet. Simply notice it, out your body to breathe in its own natural.

way. Even now, each breath is already sending a calming signal to your nervous system, letting it know that everything's okay. And it's time to slow down. I'll guide you through a simple breathing technique that stimulates the vagus nerve and encourages the body to relax even more deeply. This is one of the easiest. and most effective ways to prepare for and guide yourself into sleep. All we're going to do is breathe in for four and out for six. The vagus nerve is stimulated just by making the exhale that little bit longer. So let's try it together now.

Inhale for four, three, two, two, One. And exhale for six, five, three, two, again for four, three, two. And exhale for six, five, four, three, and one. Now, continuing on your own. and just letting the breath flow in and out. Nice and steady. Nice and slow.

Inhaling for four. Exhaling for six. And if you prefer to let go of the numbers and just keep the rhythm yourself, that's perfectly fine. The key is that the exhale is a little bit longer than the inhale. each round of breath. Your heart rate will slow. Just that bit more will begin to settle as the vagus nerve carries this message

through your nervous system. Telling every part of you that you are safe to let go. Your breath to return to its natural rhythm and just notice how it feels for a moment. Softer. slower, easier, almost as though the body has shifted itself into a lower gear. And you may still have some lower gears yet.

And that's okay, because sleep is a progressive process. It doesn't happen all at once. From here into a body scan. which is another way that you can signal safety and relaxation to your nervous system. You see, as we release tension in each area, we're letting the vagus nerve guide the body deeper and deeper into rest. So start by bringing your attention to your feet to soften, falling loose and heavy against the bed.

Inhale, imagine collecting any tension there in your feet. And with each exhale, imagine expelling that tension from your body and really feeling your feet relax with each of those cycles. Shift your awareness up into the legs, the knees, and the thighs. Each breath in, collecting tension. Each breath out, expelling the tension, and feeling the muscles relax. Even more.

Move your focus up to the hips and the lower back. These are common areas to carry stress. So we'll stay here a little bit longer as you breathe in gently. gathering any tension there exhaling feeling them release deeper and deeper into the bed in your chest eyes and each breath healing the expansion exhale softening down of these breath cycles just notice how the body accepts and embraces that it's safe to rest to each breath. It's just moving 1% closer to sleep. It may not seem like much,

but 1% with each breath will have you fast to sleep in no time. So now, continue on moving your awareness to your shoulders. Let them melt away from your ears. Release your arms, your hands, and your fingers. Gathering any tension

and expelling all of that tension as you feel your arms and hands fall heavy, loose, and still. Tension to your neck. in your jaw and gathering any tension

exhaling and allowing ease your tongue your cheeks behind your eyes and your forehead feel your whole face soften all the way down ensure awareness

your entire body as one crown of your head to the tips of your toes softly fully supported completely at ease, that there's a light switch for your whole being. Flip that switch off. You sink deeper and deeper into sleep.

Just imagine flipping that switch now. Feeling yourself, soften, farther and farther into relaxation. deeper and deeper into sleep and deeper into peace and to peace and calm is softer now your nervous system is calm and your body is relaxed the vagus nerve has carried this message all throughout your being you are safe you can let go So you can rest. There's nothing left for you to do now. Or else to be.

Process of sleep is already underway. So just allow yourself to drift.