Let Go and Drift into Deep Sleep

Bring your attention to this present moment. [4 second pause] Notice the surface beneath you, supporting you completely. [5 second pause] Notice the rhythm of your own breath, flowing in and out without any effort at all. [6 second pause] And notice that whatever thoughts have been circling through your mind, they can simply be noticed. [5 second pause] There is nothing to do with them right now. [6 second pause] Tonight is for resting. [5 second pause] Tonight is for letting go. [7 second pause]

Allow your eyes to find a comfortable point of focus, somewhere in front of you, and simply rest your gaze there. [8 second pause] You don't need to stare or strain. [6 second pause] Just let your eyes settle softly on that one spot. [8 second pause] And as you continue looking, notice how your eyelids are beginning to feel heavier. [7 second pause] That natural heaviness that comes when the eyes have been open for long enough and are ready to close. [8 second pause] With each breath out, that heaviness grows. [7 second pause] Your eyelids becoming more and more relaxed. [8 second pause] And when they are ready, your eyes can simply close on their own, drifting shut whenever they want to. [10 second pause] That's right. [7 second pause] Letting your eyes close now. [8 second pause] And as your eyes close, a wave of comfort begins to spread from those relaxed eyes outward. [8 second pause] Softening the muscles around your eyes. [7 second pause] Relaxing your forehead. [8 second pause] Smoothing away any tension across your brow. [8 second pause] Your jaw loosening, teeth slightly apart, tongue resting softly. [8 second pause] And this gentle wave of relaxation continues flowing down through your neck and shoulders. [9 second pause] Letting your shoulders drop away from your ears. [8 second pause] Releasing any holding, any tightness. [8 second pause] Down through your arms, forearms, wrists, and hands. [7 second pause] Your hands resting comfortably wherever they are. [8 second pause] Fingers loose and limp. [9 second pause] And the wave continues down through your chest and stomach. [8 second pause] Your breathing becoming slower, deeper, more effortless. [9 second pause] Down through your hips and thighs. [8 second pause] Knees relaxing. [7 second pause] Calves letting go. [8 second pause] Ankles loose. [7 second pause] The tops of your feet, your heels, all ten toes. [8 second pause] Your whole body sinking into the surface beneath you. [9 second pause] Supported. [7 second pause] Safe. [8 second pause] At ease. [10 second pause]

And now, in your mind's eye, imagine a gentle path. [8 second pause] A path that leads away from the activities of the day, away from conversations and tasks, away from all the noise of thinking. [10 second pause] This path winds slowly through a peaceful meadow as the sun begins to set. [9 second pause] The grass is soft and sways gently in the evening breeze. [8 second pause] You can feel the coolness of the air on your skin. [8 second pause] The colors around you are softening. [7 second pause] Golds and lavenders and pale blues blending together as twilight approaches. [10 second pause] With each step along this path, you are stepping away from the day. [9 second pause] Leaving it further and further behind. [8 second pause] There is nothing to carry with you. [7 second pause] No conversations to review. [8 second pause] No tasks to remember. [8 second pause] All of that can wait until tomorrow, and tomorrow is a long time away. [10 second pause] Right now, there is only this path, this meadow, this gentle journey toward rest. [9 second pause] Ahead of you, you notice a comfortable place to rest. [8 second pause] Perhaps a hammock strung between two trees, or a soft blanket spread on the grass. [10 second pause] Whatever you imagine is perfect for you. [8 second pause] You make your way toward this resting place, feeling grateful to simply lie down. [10 second pause] And as you settle in, the last light of the sun fades beyond the horizon. [9 second pause] Stars are beginning to appear, one by one, in the darkening sky. [10 second pause]

And now, allowing yourself to go even deeper into relaxation. [10 second pause] With each number I count, you drift twice as deep. [8 second pause] Ten. [12 second pause] Sinking into comfort. [10 second pause] Nine. [11 second pause] Letting go more and more. [10 second pause] Eight. [12 second pause] Every muscle in your body loose and heavy. [10 second pause] Seven. [11 second pause] Your mind becoming quieter, like a lake without ripples. [10 second pause] Six. [12 second pause] Deeper and deeper still. [10 second pause] Five. [11 second pause] Halfway down now, feeling so peaceful. [10 second pause] Four. [12 second pause] Thoughts floating by like clouds, not needing your attention. [10 second pause] Three. [11 second pause] Drifting toward sleep. [10 second pause] Two. [12 second pause] Almost there. [10 second pause] One. [15 second pause] So very deep now. [12 second pause] So very relaxed. [15 second pause] And now imagine that you are floating on a gentle river. [12 second pause] The water is warm and supportive, holding you completely. [10 second pause] You don't need to swim or hold yourself up. [10 second pause] The water carries you. [12 second pause] Above you, the night sky is filled with stars. [10 second pause] Each star twinkling softly. [12 second pause] The water reflects the stars, so you are floating between two skies. [12 second pause] One above, one below. [15 second pause] And the current carries you slowly, gently, toward sleep. [12 second pause] There is nowhere else to be. [10 second pause] Nothing else to do. [12 second pause] Just floating. [10 second pause] Drifting. [12 second pause] Letting the water hold you. [15 second pause]

And in this deep state of relaxation, your mind is ready to let go completely. [10 second pause] Any conversations from today, any words that were spoken, they belong to yesterday now. [12 second pause] They are finished. [10 second pause] Like pages in a book that has been closed. [12 second pause] You don't need to review them. [10 second pause] You don't need to replay them. [12 second pause] They are done. [15 second pause] And any tasks, any to-dos, any plans, they can wait until tomorrow. [12 second pause] Your mind knows how to keep what it needs. [10 second pause] You don't need to hold onto anything tonight. [12 second pause] Everything can be set down. [10 second pause] Like placing a heavy bag on the ground and walking away. [15 second pause] You are free to rest. [10 second pause] Free to sleep. [12 second pause] And your sleep tonight will be deep and continuous. [10 second pause] Your body knows how to sleep. [12 second pause] It has done this every night of your life. [10 second pause] Trusting in that natural wisdom. [12 second pause] Your breathing will remain slow and even throughout the night. [10 second pause] Your body will stay comfortable and still. [12 second pause] And if you happen to stir, you simply drift back into sleep again, easily and naturally. [15 second pause] There is nothing to wake up for until the morning comes. [12 second pause] And when morning comes, you will wake feeling refreshed. [10 second pause] Alert. [10 second pause] Clear-headed. [12 second pause] Ready for whatever the new day brings. [15 second pause] But that is hours from now. [10 second pause] Right now, there is only sleep. [12 second pause] Deep, restorative sleep. [15 second pause] And as you sleep, you may find yourself dreaming pleasant dreams. [12 second pause] Dreams that leave you feeling rested and content. [15 second pause] Your mind and body working together through the night. [12 second pause] Restoring. [10 second pause] Renewing. [12 second pause] Healing. [15 second pause]

And in the nights to come, you may notice something wonderful. [12 second pause] Each night, it becomes easier to let go. [10 second pause] Easier to quiet the mind. [12 second pause] As if your brain has learned a new pathway to sleep. [15 second pause] And you can create a simple ritual for yourself. [10 second pause] Three slow breaths. [12 second pause] And with each breath out, silently thinking, sleep now. [15 second pause] Three breaths. [12 second pause] Sleep now. [12 second pause] Sleep now. [12 second pause] Sleep now. [15 second pause] And sleep follows naturally. [12 second pause] Your body responding to this gentle cue. [15 second pause] Night after night, deeper and more peaceful sleep. [12 second pause] Waking each morning feeling truly rested. [15 second pause] And even now, in this moment, you are learning. [12 second pause] Your subconscious mind is absorbing these suggestions. [10 second pause] Creating new patterns. [12 second pause] New ways of being with sleep. [15 second pause]

And now there is no need to emerge from this state. [12 second pause] No need to wake up or return. [15 second pause] The voice you hear will simply fade into the background. [12 second pause] Becoming softer and softer. [15 second pause] And you will continue drifting deeper into sleep on your own. [15 second pause] Protected and safe throughout the night. [12 second pause] Only a genuine emergency would bring you to full alertness. [15 second pause] And after such a moment, sleep would return easily. [12 second pause] But no emergency will come. [15 second pause] The night is yours for resting. [12 second pause] And now, allowing yourself to drift even deeper. [15 second pause] Red. [20 second pause] Sinking down into warmth. [15 second pause] Orange. [20 second pause] So heavy, so peaceful. [15 second pause] Yellow. [20 second pause] Every thought dissolving. [15 second pause] Green. [20 second pause] Floating in calm. [15 second pause] Blue. [20 second pause] Deeper and deeper still. [15 second pause] Lavender. [20 second pause] So close to sleep now. [15 second pause] White. [20 second pause] A soft, gentle white light surrounding you. [20 second pause] Holding you. [20 second pause] And now... sleep now. [20 second pause] Drift into deep sleep. [25 second pause] Sleep now. [25 second pause] Deep, peaceful sleep. [30 second pause] Sleep now. [30 second pause]

The voice fades now. [20 second pause] Becoming softer. [25 second pause] And softer still. [30 second pause] Just an echo in the distance. [30 second pause] And you drift. [30 second pause] Deeper. [35 second pause] And deeper. [35 second pause] Into sleep. [40 second pause] Sleep now. [40 second pause]