Quieting a Racing Mind at Bedtime

You might have noticed how the harder you try to switch your mind off at night, the more it seems to switch itself on. [2 second pause] So let's do this differently. [3 second pause] Let your head settle into the pillow, and let the next breath be a little slower than the last. [3 second pause] No effort required. [2 second pause] Just listen, and allow the night to take over from here. [3 second pause]

Feel the mattress holding you. [5 second pause] As you breathe in, notice the cool air at your nostrils. [6 second pause] As you breathe out, feel a little warmth leaving your body. [7 second pause] With every exhale, your muscles can soften just a little more. [6 second pause] Starting at the top of your head. [5 second pause] Allow your forehead to smooth out. [6 second pause] Let your eyebrows rest. [5 second pause] Your eyelids may feel heavy now, and that's fine. [6 second pause] Let them stay closed. [7 second pause] Your jaw can relax, teeth slightly apart. [6 second pause] Your tongue rests easily. [5 second pause] Your neck lets go. [6 second pause] Your shoulders drop. [7 second pause] Feel that release moving down your arms. [6 second pause] Through your elbows. [5 second pause] Your wrists. [5 second pause] Your hands. [6 second pause] Your fingers. [5 second pause] Now a wave of relaxation down your chest. [6 second pause] Your back softening into the bed. [7 second pause] Your belly rising and falling. [6 second pause] Your hips letting go. [5 second pause] Your thighs. [6 second pause] Your knees. [5 second pause] Your calves. [6 second pause] Your ankles. [5 second pause] Your feet. [6 second pause] Your toes. [5 second pause] Your whole body, heavy and warm and relaxed. [8 second pause]

And now, in your mind's eye, you might find yourself on a quiet shore at night. [7 second pause] The air is soft and cool. [6 second pause] You can smell salt and distant rain. [7 second pause] Above you, a sky full of stars. [8 second pause] The moon lays a silver path across the water. [8 second pause] You can hear small waves arriving and retreating. [7 second pause] Arriving and retreating. [8 second pause] Your feet sink into cool sand. [7 second pause] And with each wave, another layer of the day washes away. [8 second pause] You are safe here. [7 second pause] Nothing to solve. [6 second pause] Nowhere to be. [8 second pause] Just this quiet shore, and your breath, and the stars. [10 second pause]

And as you stand there, you notice a gentle staircase leading down to the water's edge. [8 second pause] Ten steps, maybe fewer. [7 second pause] With every step, you go deeper into calm. [8 second pause] Ten. [9 second pause] Stepping down. [8 second pause] Nine. [9 second pause] Deeper. [8 second pause] Eight. [10 second pause] The sound of the waves grows softer. [9 second pause] Seven. [10 second pause] Your body feels heavier. [9 second pause] Six. [11 second pause] Thoughts begin to drift. [10 second pause] Five. [11 second pause] Halfway down. [10 second pause] Four. [12 second pause] The shore is close. [11 second pause] Three. [12 second pause] Sinking into warmth. [11 second pause] Two. [12 second pause] Almost there. [11 second pause] One. [13 second pause] And now you step onto a soft, warm cloud that fits your body perfectly. [12 second pause] It holds you. [10 second pause] You sink into it. [12 second pause] Deeper and deeper. [14 second pause]

From this place, your mind can begin to quiet. [6 second pause] You may notice that thoughts still come. [5 second pause] And that's okay. [6 second pause] You don't have to follow them. [5 second pause] Let them be like distant clouds passing across the moon. [7 second pause] They come. [5 second pause] They go. [6 second pause] And you remain here, calm and still. [8 second pause] Your mind may accept the suggestions that serve you now, and set aside any that do not. [7 second pause] Sleep remains deep and restful through the night. [6 second pause] Only a genuine emergency would bring instant full alertness. [7 second pause] And afterwards, sleep returns easily. [6 second pause] You will dream pleasant dreams. [7 second pause] And you will wake at the time you need, refreshed and alert, never groggy. [8 second pause] Now, here is a simple bedtime ritual you can use whenever you get into bed. [7 second pause] Take three slow breaths. [6 second pause] After each breath, silently think the words sleep now. [7 second pause] Three slow breaths. [6 second pause] Sleep now. [7 second pause] Sleep now. [8 second pause] Sleep now. [9 second pause] And sleep follows automatically. [8 second pause] Each time you do this, it works more quickly. [7 second pause] Each time you listen to this session, you go deeper, more easily. [8 second pause] You are becoming someone who falls asleep quickly and easily. [9 second pause] That is who you are now. [8 second pause] And beneath all of this, a quiet confidence grows. [7 second pause] You are capable. [6 second pause] You are calm. [7 second pause] You can meet tomorrow with a clear mind. [8 second pause]

Imagine tomorrow night. [7 second pause] You get into bed. [6 second pause] You take three slow breaths. [7 second pause] Sleep now. [8 second pause] Sleep now. [9 second pause] Sleep now. [10 second pause] And your eyes grow heavy. [8 second pause] Your body sinks into the mattress. [9 second pause] Your mind lets go. [10 second pause] You fall asleep quickly and easily. [12 second pause] Imagine a week from now. [10 second pause] A month from now. [10 second pause] This is your new normal. [12 second pause] Nights are for rest. [11 second pause] And your mind knows how to release the day. [12 second pause]

There is no need to emerge. [10 second pause] There is nowhere to go. [12 second pause] Just let the calm carry you further down. [14 second pause] Deeper than before. [15 second pause] Deeper still. [16 second pause] Every sound you hear only helps you relax more deeply. [15 second pause] Every breath out takes you closer to sleep. [16 second pause] Closer and closer. [18 second pause] Your body is heavy and warm. [16 second pause] Your mind is quiet. [17 second pause] You are safe. [18 second pause] You are held. [20 second pause]

Now, let a warm color begin to glow behind your eyes. [18 second pause] Red, like the last ember of a fire, fading to embers. [20 second pause] Orange, like a candle flame softening. [20 second pause] Yellow, like a field of wheat at dusk. [22 second pause] Green, like a quiet forest at night. [22 second pause] Blue, like deep water. [24 second pause] Lavender, like twilight. [25 second pause] White, like moonlight on your pillow. [26 second pause] And then no color at all. [28 second pause] Just sleep. [30 second pause] Sleep now. [30 second pause]