3am Wake-Up Insomnia Hypnosis | Listen 14 Nights

Before we begin, a few important things. [3 second pause] This session is designed to be listened to while you are lying down in bed, in the dark, exactly as you are right now. [3 second pause] You do not need to do anything except allow yourself to be here. [3 second pause] You are safe. [2 second pause] There is nothing that needs your attention tonight. [3 second pause] If you are driving or operating any machinery, please stop this recording now and return to it when you are safely in bed. [3 second pause] This session is not a substitute for medical advice. [3 second pause] If you have ongoing sleep difficulties, please speak with your healthcare provider. [3 second pause] Now, if you haven't already, lie back and allow your body to sink into your mattress. [3 second pause] Let your arms rest naturally at your sides, or with your hands resting gently on your belly or your lap, whichever feels most comfortable. [3 second pause] Let your legs fall open naturally. [3 second pause] You do not need to hold any position. [3 second pause] You can move at any time if you need to. [3 second pause] In this session, you will be guided through a series of gentle sensory experiences that will help your mind let go of any activity and drift naturally back into sleep. [3 second pause] There is nothing to figure out, nothing to solve, and nothing to remember. [3 second pause] You simply need to listen, and let go. [3 second pause] You may find yourself drifting off before the session ends. [3 second pause] That is perfectly fine. [2 second pause] That is exactly what this session is for. [3 second pause] Close your eyes now, and let's begin.

Feel the weight of your body against the surface supporting you. [7 second pause] Notice the pressure of the mattress beneath your shoulders. [8 second pause] Beneath your back. [8 second pause] Beneath your hips. [9 second pause] The surface is holding you completely. [8 second pause] You don't have to hold yourself up. [9 second pause] You can let every muscle release into that support. [10 second pause] Notice the temperature of the air on your skin. [8 second pause] Perhaps a little cool on your face. [7 second pause] Perhaps warm beneath the covers. [9 second pause] Just notice. [10 second pause] Notice the weight of the blanket or duvet across your body. [8 second pause] Its gentle pressure. [9 second pause] Like a soft hand resting over you. [10 second pause] Your body already knows how to sleep. [8 second pause] It has done it thousands of times before. [9 second pause] And right now, your only job is to feel. [10 second pause] Feel the rise and fall of your chest. [8 second pause] Not controlling it. [7 second pause] Just noticing it. [10 second pause] Each breath moving through you like a slow, quiet wave. [9 second pause] Rising. [8 second pause] And falling. [10 second pause] Notice the sounds around you. [8 second pause] Whatever they are, near or far. [9 second pause] Let them be part of the background. [10 second pause] Like distant sounds heard through a closed window. [9 second pause] They don't require anything from you. [10 second pause] You are already beginning to let go. [12 second pause] Your eyelids heavy. [9 second pause] Your jaw soft. [10 second pause] The muscles around your eyes releasing. [12 second pause] That's right. [10 second pause] Just like that.

Imagine that your mind is like the surface of a very still lake. [9 second pause] In the daytime, the surface can ripple and move. [8 second pause] Thoughts crossing it like stones thrown from a distance. [9 second pause] But right now, in the deep quiet of the night, the water is becoming still. [10 second pause] The ripples are slowing. [9 second pause] Spreading outward. [8 second pause] Wider and wider. [10 second pause] Until the surface is smooth. [12 second pause] Like dark glass. [10 second pause] And above that lake, a night sky. [9 second pause] Vast and deep and quiet. [10 second pause] Stars scattered like distant lights. [12 second pause] Not asking anything of you. [10 second pause] Just there. [12 second pause] And you are floating on the surface of that water. [9 second pause] Gently. [8 second pause] Safely. [10 second pause] Held by the stillness beneath you. [12 second pause] The night air is cool and soft on your face. [10 second pause] The water beneath you is perfectly warm. [12 second pause] And there is nothing out here. [10 second pause] No edges. [9 second pause] No demands. [12 second pause] Just this. [14 second pause] Just stillness. [15 second pause] Just you, floating, in the deep and quiet dark. [15 second pause]

And as you float there, I want you to notice that with each breath you exhale, you sink just a little deeper into relaxation. [10 second pause] Not into the water. [9 second pause] But deeper into yourself. [12 second pause] Deeper into the warmth and the quiet. [14 second pause] I'm going to count down slowly from ten to one. [8 second pause] And with each number, you will find yourself drifting further. [9 second pause] Further from the busy surface of the mind. [10 second pause] Further into the deep, restful darkness below. [12 second pause] Ten. [10 second pause] Letting the body become heavier. [12 second pause] Nine. [10 second pause] The mind growing quieter with every breath. [12 second pause] Eight. [11 second pause] Drifting. [13 second pause] Seven. [11 second pause] Sinking deeper into that warm, supported stillness. [14 second pause] Six. [12 second pause] The thoughts of the day dissolving now. [13 second pause] Like mist over the water. [14 second pause] Five. [12 second pause] Halfway down. [13 second pause] And already so much more relaxed. [15 second pause] Four. [13 second pause] Deeper still. [14 second pause] Three. [13 second pause] Your body so heavy now. [15 second pause] So completely at ease. [16 second pause] Two. [14 second pause] Almost there. [15 second pause] One. [18 second pause] Deep. [18 second pause] Still. [20 second pause] And perfectly at rest. [20 second pause]

Your mind is learning something important tonight. [12 second pause] That the night hours are not for working. [14 second pause] They are for rest. [15 second pause] When you wake in the early hours and find thoughts beginning to stir, you now have a choice. [12 second pause] You can feel the weight of your body against the mattress. [13 second pause] And that sensation alone becomes a signal. [14 second pause] A signal that says, not now. [15 second pause] This time belongs to sleep. [18 second pause] Any thought that arises in the night is simply a visitor. [13 second pause] It does not need to be entertained. [14 second pause] It does not need to be solved. [15 second pause] You can simply notice it, the way you notice a cloud passing across the sky. [16 second pause] And let it drift on. [18 second pause] The mind is learning to trust that everything it needs to hold onto will still be there in the morning light. [14 second pause] Nothing is lost by letting go tonight. [16 second pause] In fact, the mind that rests completely is far more capable, far more clear, far more creative when the sun rises. [15 second pause] So tonight, you give yourself permission. [13 second pause] Full and complete permission. [14 second pause] To let the night be the night. [18 second pause] To let the mind be quiet. [18 second pause] To let the body rest completely. [20 second pause] And as you drift deeper now, you notice something. [14 second pause] The thoughts are already further away. [15 second pause] Like voices heard from another room. [16 second pause] Muffled. [14 second pause] Indistinct. [18 second pause] And getting quieter. [20 second pause] That's right. [20 second pause]

From this night forward, something has shifted. [15 second pause] When you find yourself waking in the early hours, the first thing you notice is the weight of your body. [14 second pause] The warmth of the bed around you. [15 second pause] And that noticing is enough. [16 second pause] It brings you back. [18 second pause] Back to the body. [16 second pause] Back to the breath. [18 second pause] Back to the stillness. [20 second pause] Each time this happens, it becomes easier. [16 second pause] Each time you return to the body, the mind follows. [18 second pause] Quieter each time. [20 second pause] Faster each time. [22 second pause] Until the night becomes a place of deep and easy rest. [20 second pause] A place your mind and body trust completely. [22 second pause] And on those nights when sleep comes quickly and deeply, you wake feeling restored. [18 second pause] Refreshed. [20 second pause] Clear. [22 second pause] As if the night did exactly what it was meant to do. [25 second pause]

Return now to the image of that still, dark lake. [18 second pause] You are still floating. [20 second pause] Still held. [22 second pause] The sky above you vast and quiet. [25 second pause] And the water beneath you is pulling you gently downward now. [20 second pause] Not down into the water. [18 second pause] But down into sleep. [22 second pause] Deep, natural, restful sleep. [25 second pause] Your body is heavy. [22 second pause] Your mind is quiet. [25 second pause] The night is doing its work. [28 second pause] And you are letting it. [30 second pause] There is nothing more to do. [28 second pause] Nowhere to go. [30 second pause] Nothing to figure out. [32 second pause] Just this. [30 second pause] Just the slow, steady rhythm of your breath. [35 second pause] Rising. [30 second pause] And falling. [35 second pause] And with each breath out, you drift a little further. [35 second pause] A little deeper. [40 second pause] Into the soft, dark quiet of sleep. [40 second pause]

Let the darkness hold you now. [35 second pause] Let the silence wrap around you like something warm and familiar. [40 second pause] Your body knows this place. [38 second pause] It has always known it. [45 second pause] And it is taking you there now. [45 second pause] Gently. [40 second pause] Slowly. [50 second pause] All the way down. [50 second pause] Into sleep. [55 second pause] Deep sleep. [60 second pause] Restful sleep. [60 second pause] That's right. [65 second pause] Just let go. [70 second pause]