Many of us have difficulty getting enough sleep. Whether it is due to worry, physical discomfort, or an overactive mind, not getting enough sleep is detrimental to your mental and physical health. The transition time between waking conscious and unconscious sleep is referred to as the hypnogogic state, and it is a time when we are most receptive to taking in information. It is a good time to do your affirmations or listen to restful sounds or voices to prepare for peaceful sleep. Your tidbit this month is a 15 minute recording designed to assist you in achieving good sleep. Feedback is appreciated. And of course, you know not to listen to this recording when you are operating heavy equipment…. or cooking. The text of the script is written below if you would like to record it in your own voice as some people find that the sound of their own voice most soothing and helpful in falling asleep.
The following is the text of the recording; the recording is at the bottom of the text:
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This recording is intended to help you achieve restful sleep. Dim the lights and put your body in the most comfortable position you can find. Take your time. The day is done and it is time now to consciously let it go and slow down.Take a long deep inhalation and when you exhale think about letting go of any residual emotions and thoughts of the day. If a thought or feeling persists, put it on the list of things to think about tomorrow and let it go. Empty yourself completely with the exhaled release of your breath. And when you breathe in again, think about inhaling a sense of relaxed well-being that releases all tension in your muscles and calms your mind. Every breath you take is an energy exchange with the universe, so as you exhale turn over to a higher power everything that does not support your restful sleep, and breathe in what you need to let go of the day and sink into a deep and peaceful sleep.
Breathe out any physical tension and embrace the soft blanket of letting go as you inhale.
Breathe out any lingering fears and inhale a calm awareness of peace.
Breathe out any resentment or anger and breathe in compassion for all living creatures, including yourself.
Breathe out any apprehension regarding the future and breathe in harmony.
Breathe out awareness of old hurts and injuries and breathe in forgiveness for yourself and others.
Breathe out anxiety and breathe in a peaceful easy feeling.
Breathe out insecurity and self doubt and breathe in appreciation of yourself.
Breathe out any negative thoughts you may have been told about yourself and breathe in self acceptance.
Breathe out any negative thoughts you tell yourself about yourself and breathe in self appreciation
Breathe out judgement and breathe in compassion.
Breathe out resistance and breathe in gratitude.
Your sleep is deep and healing and you trust that you will awaken at your desired time. Anytime you might wake before that desired time, you will find it easy to return to sleep by simply relaxing your mind and body and breathing in and out. Perhaps after listening to this a number of times you will be able to simply think the words “relax, breathe" and sink into peaceful sleep. You can start with relaxing your toes, softening them and allowing them to relax and let go of any tension. Now bring focus to your ankles, smoothing out any constriction, allowing the energy to move freely. Our calves often hold tension so invite them to soften and loosen also, feeling the muscles lengthen and relax. Progressively move through your body allowing any pain or tension to flow more freely and as that energy of discomfort becomes more fluid, it begins to exit your body through the soles of your feet and the palms of your hands, leaving you in a state of relaxed well being that soon becomes deep and restful sleep that restores and heals your body and mind.
There are many stages of sleep. As move through these transitions, you receive deep benefit from each of them. If at any time physical discomfort awakens you during your sleep or inhibits you from falling asleep, you can allow yourself to gently observe the dimensions and texture of the discomfort without fully coming to wakefulness. Notice its location and the size of it. Is it as small as a marble or large as a basketball? Now notice its texture. Is it hard like stone, or softer like wood, or even softer still like tangled yarn or knotted rope? Observe it without fully coming to wakefulness and without judgement. Acknowledge it, and then invite it to begin to change, slowly at first. Start at the very edges of the discomfort. Pain is energy congested, and just like traffic congestion, can most easily start to be resolved at the outer edges rather than the center. So notice the edges of your discomfort and direct your breath along those edges. Breathe in deeply and create space with your breath around those edges. Feel the widening and opening of free space, and allow the discomfort to begin to flow outward and start to dissipate. With each breath you create more space, more room for the energy to flow. Feel the loosening of the knots, the softening of the tension as your discomfort melts and spreads out. Notice the softening of your body as you slide gratefully into sounder sleep.
Sleep is a way of rebooting, of restoring integrity to parts of us that are in need. It is during the deep relaxation stage of sleep that the healing energy within can go to where it is most needed. As you are sleeping your body is doing maintenance and repair with intelligent unconscious knowledge so trust in the wisdom of your body and that all is well. You are at peace and your sleep now becomes more restful.
Your sleep is deep and healing, and when the desired time comes for you to wake, at that time you will awaken feeling refreshed, relaxed, and alert. For now you will sleep soundly for as long as you wish, your breath even and relaxed, your body and mind relaxed and at peace. And so it is.
****if you are recording this on your own, feel free to insert whatever suits you best in place of “a higher power” and to change the words as you deem best.
If you are unable to get the recording below to play, email me and I'll send you a more compatible copy.
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