August 10, 2025 • 37 mins
In this guided sleep story, you discover an antique painting of a ship. As you gaze into its quiet detail, your imagination begins to stir — and suddenly, you find yourself aboard the vessel, gliding across a calm northern sea.
This immersive visualisation is designed to help you rest deeply, release tension, and fall asleep naturally. Perfect for bedtime, sleep support, and gentle nighttime reflection. Best enjoyed with headphones.
Your Sleep Guru Podcast is a small, independently produced show created to help you relax, sleep and reconnect with nature. Your support keeps it going and helps more people discover peaceful, nature-based content. If this episode helped you unwind, here’s how you can support the podcast: Like, share, and subscribe — every action helps others find the show through search and recommendations.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
Hello, my name is Clara,
and I invite you to join meon a guided visualization of
a voyage on the Arctic Sea.
This episode is designed tohelp you relax and fall asleep.
(00:30):
By using the power of yourimagination to redirect your
focus away from stress or pain,
by immersing yourself in vividimagery, you can benefit from the
therapeutic effects of this techniqueand create an imaginary escape.
(01:02):
Guided visualization is an excellenttool for reducing anxiety, enhancing
focus, and improving sleep quality.
as we embark on this mental voyage.
(01:23):
A combination of storytelling, naturalsounds, and music will gently guide you
away from the stresses of daily life.
Let's begin the guided visualizationwith a grounding deep breathing exercise.
(01:52):
Find a comfortable positionand take a moment to settle in.
Close your eyes
(02:13):
and start by inhalingslowly through your nose.
Letting the air feel your lungs deeply
and then exhale slowly throughyour mouth, releasing any tension
(02:35):
or stress with the outward breath.
Repeat this deep breathing pattern fora few cycles, allowing each inhale and
exhale to create a sense of calm within.
(03:07):
As you continue breathing deeply, imaginethat you are drawing in a soothing,
calming energy with every inhalation.
(03:33):
Picture this positive energyflowing through your body.
Bringing relaxation andpeacefulness to every cell.
(03:56):
As you exhale,
visualize any stress orconcerns leaving your body.
(04:28):
Let the rhythm of your breath guideyou into a quiet state of mind.
Creating a calm foundationfor the journey ahead.
(05:22):
As you stroll through the ancient village,
the cobbled streets wind theirway between enchanting buildings
with ivy covered facades.
The air is filled with the scentof aged wood mingled with nostalgia
(05:59):
tucked away among the historic structures.
You come across a small,unassuming antique shop.
With a weathered wooden sign,creaking quietly in the breeze,
(06:26):
the display window showcasesa mix of treasures, eclectic
trinkets, vintage furniture.
(06:48):
When you open the door, a bell chimes,
you can't see anyone in the shop.
Dim ambient lighting costs a warmglow on the various items displayed on
(07:12):
shelves and in various glass cabinets
further into the shop bookshelves.
Line the aisles.
(07:33):
Your eyes are drawn to a dark cornerwhere an antique painting of a schooner
or long ship hangs on the wall.
(07:59):
The painting depicts a vintageship sailing across the open sea,
surrounded by towering icebergs.
The icebergs
(08:20):
stand giant.
In the frigid waters with jagged edges
and glistening surfaces in various hues,from brilliant whites to icy blues,
(08:44):
the reflections of the frozenlandscape on the sea surface.
Add an extra layer ofcomplexity to the composition.
(09:06):
The artist has captured a moment whenthe ship in box on the most daring part
of her journey through the frozen realm.
The painting's detail isso intricate and lifelike.
(09:27):
You could reach out and touch thecanvas to feel the cool sea breeze and
hear the distant cries of seagulls.
(09:49):
An irresistible urge compels youto reach out and touch the canvas.
When your fingertips connectwith the cool surface
(10:11):
reality blurs.
And the boundary between the antiqueshop and the painting disappears.
Suddenly
you find yourself standing on thedeck of the vintage schooner itself.
(10:41):
The feeling is surreal.
The ship
rocks gently
and creeks with the rhythm of the ocean,
(11:01):
and you become part of the livingscene once confined to the canvas.
(11:23):
Surrounded by towering icebergs.
You can hear the ambient sounds ofcracking ice resonating through the air
each crack.
And groan,
(11:45):
reverberates through the frozen expanse.
(12:21):
As the ship navigates to the icy realm,
your gaze is drawn tothe massive icebergs.
They range from the pure,untouched brilliance of
freshly fallen snow to softer.
(12:43):
Muted tones.
(13:03):
Some icebergs have iridescentsapphire blue cracks.
With a hint of turquoiseitched onto their icy surfaces,
(13:25):
these intricate cracks sometimestwist and turn at the edges.
(13:49):
In areas where the sun's raised touch,the ice becomes almost translucent,
and the icebergs seem to glow from within.
Radiating an other worldlyluminescence that contrasts against
(14:11):
the cool and shadowed areas.
Neon emerald green water fails,fills carved out basins and
(14:37):
pressure cracks on other icebergs.
And below the water,
you can see the underside glowing moltenaquamarine with an outlandish light.
(15:34):
Now the ship navigates slowly throughdark blue, greasy looking seawater.
Mixed with smaller chunks of ice,like a galaxy of jigsaw puzzle pieces.
(16:02):
Then you float past even moreicebergs, fleets of them.
Sinuous sculpted crystaltemples with towering spires,
maorish esque domes and drowned arches.
(16:46):
In the distance, a polar bear standson the very edge of a hunk of ice.
It shakes itself
sending a spray ofdroplets in all directions.
(17:07):
Before gracefully lowering itselfonto its powerful, four legs
sliding down the icy surface
and plunging into the frigid waters.
(17:58):
You feel the cold arctic air aroundyou and decide to take shelter inside.
(18:29):
As you descend to the lower deck.
The feeling of a polished woodenfloor brings a sense of comfort.
(18:52):
The ambient noise of thecracking ice slowly disappears.
As you walk down the narrow Galloway
(19:14):
passing through the ship's corridor,
you eventually reach your cozy cabin.
The door opens with a gentle creek,
(19:35):
your retreat from the ICCALanin hanging from the ceiling.
Cast a warm amber glow to welcome you.
(19:56):
The wooden walls, they're coveredwith nautical maps, polished
pross fixtures, and maritimeartifacts from exotic journeys.
(20:18):
A small iron pot-bellied stovein the corner emanates heat.
With a crackling fire,
(20:39):
the bunk bed is draped in a cozy quilt.
Wilt inviting you to curl up and relax.
(21:07):
The ambient sounds of the arcticoutside your cabin window,
uh, to the immersive experience.
Transporting you deeperinto the marine world.
(21:46):
The lure of sleep becomesirresistible as the ship continues
its voyage through your imagination.
The gentle rocking of the schooner,like a cradle on the open sea.
(22:35):
As much as you want to stay in the cozybirth, lulled by the rhythm of the waves.
You know it's time to retrace yoursteps and find your way back through
the painting into the little shopin the sleepy corner of the village
(23:05):
with a sigh of contentment.
You rise from the bed.
And return through theship's narrow corridors.
(23:43):
As you climb up thestairs back to the deck,
the frigid arctic winds replace thecomforting ambience of your cabin.
(24:10):
Standing on deck, you take amoment to absorb the surreal
arctic landscape one last time.
(24:32):
The towering icebergs,
the endless expanse of a frozen sea
and the distancesilhouette of a polar bear.
Swimming through the Csaw ice
(24:53):
create an imprint thatlingers in your memory.
It becomes clear
how an image, like a painting.
(25:15):
Has the power to speakto you in profound ways
in this journey.
You've not merely observedthe frozen landscape,
(25:38):
but become part of its narrative.
The painting was a portal in fightingyou to lose yourself in its details,
(26:00):
transporting you beyond the canvas,and into a world where the Arctic wind.
And towering icebergs becamereal in your imagination.
(26:38):
As the spell of the Arctic begins towane, you find yourself back in reality.
(26:58):
The transition feels like a subtleawakening from a mesmerizing dream.
The treasures and books on the shelvesseem to wink knowingly as if acknowledging
(27:28):
the unusual journey you've been on.
The vintage painting still hanging onthe wall is no longer just an image.
It's a silent witness to thedepth of your imagination
(27:55):
as you stand surrounded bythe treasures of the past.
You carry with you theechoes of the arctic winds,
the dance of icebergs,and the crisp sea breeze.
(28:30):
The magic persists in the enchantingvoyage and the seamless return to
the tangible where the antique shopharbors the imprints of reality.
And the captivating realm of imagination.
Hello, my name is Clara,
and I invite you to join meon a guided visualization of
a voyage on the Arctic Sea.
This episode is designed tohelp you relax and fall asleep.
(00:30):
By using the power of yourimagination to redirect your
focus away from stress or pain,
by immersing yourself in vividimagery, you can benefit from the
therapeutic effects of this techniqueand create an imaginary escape.
(01:02):
Guided visualization is an excellenttool for reducing anxiety, enhancing
focus, and improving sleep quality.
as we embark on this mental voyage.
(01:23):
A combination of storytelling, naturalsounds, and music will gently guide you
away from the stresses of daily life.
Let's begin the guided visualizationwith a grounding deep breathing exercise.
(01:52):
Find a comfortable positionand take a moment to settle in.
Close your eyes
(02:13):
and start by inhalingslowly through your nose.
Letting the air feel your lungs deeply
and then exhale slowly throughyour mouth, releasing any tension
(02:35):
or stress with the outward breath.
Repeat this deep breathing pattern fora few cycles, allowing each inhale and
exhale to create a sense of calm within.
(03:07):
As you continue breathing deeply, imaginethat you are drawing in a soothing,
calming energy with every inhalation.
(03:33):
Picture this positive energyflowing through your body.
Bringing relaxation andpeacefulness to every cell.
(03:56):
As you exhale,
visualize any stress orconcerns leaving your body.
(04:28):
Let the rhythm of your breath guideyou into a quiet state of mind.
Creating a calm foundationfor the journey ahead.
(05:22):
As you stroll through the ancient village,
the cobbled streets wind theirway between enchanting buildings
with ivy covered facades.
The air is filled with the scentof aged wood mingled with nostalgia
(05:59):
tucked away among the historic structures.
You come across a small,unassuming antique shop.
With a weathered wooden sign,creaking quietly in the breeze,
(06:26):
the display window showcasesa mix of treasures, eclectic
trinkets, vintage furniture.
(06:48):
When you open the door, a bell chimes,
you can't see anyone in the shop.
Dim ambient lighting costs a warmglow on the various items displayed on
(07:12):
shelves and in various glass cabinets
further into the shop bookshelves.
Line the aisles.
(07:33):
Your eyes are drawn to a dark cornerwhere an antique painting of a schooner
or long ship hangs on the wall.
(07:59):
The painting depicts a vintageship sailing across the open sea,
surrounded by towering icebergs.
The icebergs
(08:20):
stand giant.
In the frigid waters with jagged edges
and glistening surfaces in various hues,from brilliant whites to icy blues,
(08:44):
the reflections of the frozenlandscape on the sea surface.
Add an extra layer ofcomplexity to the composition.
(09:06):
The artist has captured a moment whenthe ship in box on the most daring part
of her journey through the frozen realm.
The painting's detail isso intricate and lifelike.
(09:27):
You could reach out and touch thecanvas to feel the cool sea breeze and
hear the distant cries of seagulls.
(09:49):
An irresistible urge compels youto reach out and touch the canvas.
When your fingertips connectwith the cool surface
(10:11):
reality blurs.
And the boundary between the antiqueshop and the painting disappears.
Suddenly
you find yourself standing on thedeck of the vintage schooner itself.
(10:41):
The feeling is surreal.
The ship
rocks gently
and creeks with the rhythm of the ocean,
(11:01):
and you become part of the livingscene once confined to the canvas.
(11:23):
Surrounded by towering icebergs.
You can hear the ambient sounds ofcracking ice resonating through the air
each crack.
And groan,
(11:45):
reverberates through the frozen expanse.
(12:21):
As the ship navigates to the icy realm,
your gaze is drawn tothe massive icebergs.
They range from the pure,untouched brilliance of
freshly fallen snow to softer.
(12:43):
Muted tones.
(13:03):
Some icebergs have iridescentsapphire blue cracks.
With a hint of turquoiseitched onto their icy surfaces,
(13:25):
these intricate cracks sometimestwist and turn at the edges.
(13:49):
In areas where the sun's raised touch,the ice becomes almost translucent,
and the icebergs seem to glow from within.
Radiating an other worldlyluminescence that contrasts against
(14:11):
the cool and shadowed areas.
Neon emerald green water fails,fills carved out basins and
(14:37):
pressure cracks on other icebergs.
And below the water,
you can see the underside glowing moltenaquamarine with an outlandish light.
(15:34):
Now the ship navigates slowly throughdark blue, greasy looking seawater.
Mixed with smaller chunks of ice,like a galaxy of jigsaw puzzle pieces.
(16:02):
Then you float past even moreicebergs, fleets of them.
Sinuous sculpted crystaltemples with towering spires,
maorish esque domes and drowned arches.
(16:46):
In the distance, a polar bear standson the very edge of a hunk of ice.
It shakes itself
sending a spray ofdroplets in all directions.
(17:07):
Before gracefully lowering itselfonto its powerful, four legs
sliding down the icy surface
and plunging into the frigid waters.
(17:58):
You feel the cold arctic air aroundyou and decide to take shelter inside.
(18:29):
As you descend to the lower deck.
The feeling of a polished woodenfloor brings a sense of comfort.
(18:52):
The ambient noise of thecracking ice slowly disappears.
As you walk down the narrow Galloway
(19:14):
passing through the ship's corridor,
you eventually reach your cozy cabin.
The door opens with a gentle creek,
(19:35):
your retreat from the ICCALanin hanging from the ceiling.
Cast a warm amber glow to welcome you.
(19:56):
The wooden walls, they're coveredwith nautical maps, polished
pross fixtures, and maritimeartifacts from exotic journeys.
(20:18):
A small iron pot-bellied stovein the corner emanates heat.
With a crackling fire,
(20:39):
the bunk bed is draped in a cozy quilt.
Wilt inviting you to curl up and relax.
(21:07):
The ambient sounds of the arcticoutside your cabin window,
uh, to the immersive experience.
Transporting you deeperinto the marine world.
(21:46):
The lure of sleep becomesirresistible as the ship continues
its voyage through your imagination.
The gentle rocking of the schooner,like a cradle on the open sea.
(22:35):
As much as you want to stay in the cozybirth, lulled by the rhythm of the waves.
You know it's time to retrace yoursteps and find your way back through
the painting into the little shopin the sleepy corner of the village
(23:05):
with a sigh of contentment.
You rise from the bed.
And return through theship's narrow corridors.
(23:43):
As you climb up thestairs back to the deck,
the frigid arctic winds replace thecomforting ambience of your cabin.
(24:10):
Standing on deck, you take amoment to absorb the surreal
arctic landscape one last time.
(24:32):
The towering icebergs,
the endless expanse of a frozen sea
and the distancesilhouette of a polar bear.
Swimming through the Csaw ice
(24:53):
create an imprint thatlingers in your memory.
It becomes clear
how an image, like a painting.
(25:15):
Has the power to speakto you in profound ways
in this journey.
You've not merely observedthe frozen landscape,
(25:38):
but become part of its narrative.
The painting was a portal in fightingyou to lose yourself in its details,
(26:00):
transporting you beyond the canvas,and into a world where the Arctic wind.
And towering icebergs becamereal in your imagination.
(26:38):
As the spell of the Arctic begins towane, you find yourself back in reality.
(26:58):
The transition feels like a subtleawakening from a mesmerizing dream.
The treasures and books on the shelvesseem to wink knowingly as if acknowledging
(27:28):
the unusual journey you've been on.
The vintage painting still hanging onthe wall is no longer just an image.
It's a silent witness to thedepth of your imagination
(27:55):
as you stand surrounded bythe treasures of the past.
You carry with you theechoes of the arctic winds,
the dance of icebergs,and the crisp sea breeze.
(28:30):
The magic persists in the enchantingvoyage and the seamless return to
the tangible where the antique shopharbors the imprints of reality.
And the captivating realm of imagination.
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