January 21, 2025 • 18 mins
Everyday Motivational Affirmations - Guided Meditation For Getting Back To Deep Sleep
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Getting back to sleep can be difficult, especially for those
who experience insomnia. Relaxation is how to sleep after waking
up by relaxing your mind and body again. This relaxation
exercise will help you to calm your thoughts and return
(00:34):
your body to a sleepy, RESTful state. The relaxation music
will continue after the spoken exercises finishes, so you can
drift off using this natural sleep aid, lie down and
(00:55):
get comfortable. Adjusting your position is so you can fall asleep.
You will get back to sleep once your mind and
body relax, and even if all you do is relax
(01:17):
without sleeping, you will be rested and refreshed afterward. Breathe
deeply in and slowly out.
Speaker 2 (01:38):
Breathe in.
Speaker 1 (01:43):
And slowly out. Take slow, calm breath. Feel your breathing relax.
See you, there's nothing you need to do right now
(02:05):
besides breathe calmly, just drift relaxing. Feel yourself becoming sleepy,
ever so slowly getting sleepier. See how slowly you can
(02:41):
release the next breath you take. Breathe in deeply and
now breathe out slowly, very slowly, prolonging this breath out, relaxing.
(03:08):
When you finish breathing out. Breathe in naturally, and then
breathe out again slowly. Just keep breathing now, letting each
(03:29):
breath occur naturally without effort, at whatever pace is comfortable
for you. Feel your breathing becoming calm, slow, easy, Allow
(03:56):
your body to relax. Feel your shoulders relaxing, the muscles
releasing their hold. Your legs are still and they are
starting to feel heavy. Your feet are very warm. Feel
(04:26):
the warmth spreading as your legs become warmer as well.
Your arms are getting heavier. Feel yourself sinking into the
surface you are lying on, sinking deeper.
Speaker 2 (04:52):
Deeper.
Speaker 1 (04:56):
Your whole body is feeling very heavy. Feel the warmth
in your hands growing warmer and warmer, spreading up to
your arms. Your hands and arms are very heavy. Blink
(05:26):
your eyes a few times if you want to. Notice
that your eyelids are feeling heavy. They are getting heavier
and heavier, and it feels so good to close your
(05:50):
eyes to rest your eyes, allowing your eyes to remain closed, relaxed.
Notice a feeling of coolness in your forehead.
Speaker 3 (06:16):
Calm, cool.
Speaker 1 (06:21):
And relaxed, smooth, free from tension. Imagine that the tension
in your body is flowing out through your fingers and
(06:41):
your toes, draining away. With each breath. You can feel
the tension leaving right out your fingertips and write out
your toes. Feel the tension leaving your body draining away.
(07:19):
Let your mind drift now for a moment, just relaxing,
not needing a focus or think, just drifting. As the
tension continues to drain away and your body relaxes, You
(07:50):
can actually feel the tension as it flows to your
hands and feet and away, leaving only a feeling of relaxation.
Notice this feeling that is left after the tension is
(08:11):
gone as soft, warm, relaxed feeling. Your body is so
heavy and relaxed, sinking down, down, deeper and deeper.
Speaker 2 (08:39):
Back to sleep.
Speaker 1 (08:53):
Now, focus your mind for a moment as you count
each breath, breathe in.
Speaker 2 (09:04):
One out, one in, two out, two, three, four, five,
(09:49):
Keep counting now on your own, focusing just on the
numbers as I talk. Allow these words to pass through
your mind without needing to focus on any of them,
(10:11):
Just concentrating on the numbers. If you lose count, begin
again at one. Just keep counting, focusing only on the numbers.
(10:35):
Your body is so relaxed, so heavy, back to sleep, thoughts, drifting,
but turning back to the numbers with effort because you
(10:58):
are so tired, feeling very sleepy, hard to focus. Your
mind is drifting away, drifting back to sleep, falling asleep,
(11:30):
bringing your consciousness back to the counting, focusing on the numbers,
all other thoughts, just drifting away, pleasantly drifting your mind.
Speaker 1 (11:53):
Thoughts relaxed, sleepy away, back to sleep, counting again, counting
(12:16):
with each breath, relaxation growing with each number, sleepy and calm,
(12:36):
not able to focus any longer. The numbers are blending together,
losing count too sleepy to count. Start counting again at one,
(13:04):
counting with each breath.
Speaker 3 (13:09):
Two, three, four, five, Keep counting, deeply, relaxed, drifting deeper, hardly,
(13:49):
able to focus, may focus on the numbers.
Speaker 1 (14:00):
Or the words sleepy. It's okay to just relax now,
no need to count or to focus, just allowing the
(14:24):
sleep to overtake you, letting your mind drift off, drifting,
drifting back to sleep. It feels so good to surrender
(14:50):
to the heaviness of sleep. Imagine a beautiful place in
your mind, a place of peace and serenity, so serene,
(15:15):
so calm, A place that makes you happy, a place
that is safe.
Speaker 2 (15:28):
Quiet.
Speaker 1 (15:35):
Your body is like a feathernowl.
Speaker 2 (15:39):
Floating down.
Speaker 1 (15:43):
Gently toward this peaceful land of sleep. Fail your body
drifting back and forth, down and down, fluttering through the
(16:05):
air softly, will soon be coming to rest in this
peaceful place. Softly resting, sinking a peaceful, pleasant place, so sleepy,
(16:39):
drifting down down, sinking down into sleep, back to sleep, Oh,
(17:00):
deeply asleep and heavy, pleasant calm dreaming, coming to rest
on a soft surface, softly sinking into comfort and sleep.
(17:33):
There are no more words you need to focus on,
just calm music. Enjoy the relaxation now, and allow yourself
to drift off into pleasant deep sleep.
Speaker 3 (18:00):
Was also one want to
Getting back to sleep can be difficult, especially for those
who experience insomnia. Relaxation is how to sleep after waking
up by relaxing your mind and body again. This relaxation
exercise will help you to calm your thoughts and return
(00:34):
your body to a sleepy, RESTful state. The relaxation music
will continue after the spoken exercises finishes, so you can
drift off using this natural sleep aid, lie down and
(00:55):
get comfortable. Adjusting your position is so you can fall asleep.
You will get back to sleep once your mind and
body relax, and even if all you do is relax
(01:17):
without sleeping, you will be rested and refreshed afterward. Breathe
deeply in and slowly out.
Speaker 2 (01:38):
Breathe in.
Speaker 1 (01:43):
And slowly out. Take slow, calm breath. Feel your breathing relax.
See you, there's nothing you need to do right now
(02:05):
besides breathe calmly, just drift relaxing. Feel yourself becoming sleepy,
ever so slowly getting sleepier. See how slowly you can
(02:41):
release the next breath you take. Breathe in deeply and
now breathe out slowly, very slowly, prolonging this breath out, relaxing.
(03:08):
When you finish breathing out. Breathe in naturally, and then
breathe out again slowly. Just keep breathing now, letting each
(03:29):
breath occur naturally without effort, at whatever pace is comfortable
for you. Feel your breathing becoming calm, slow, easy, Allow
(03:56):
your body to relax. Feel your shoulders relaxing, the muscles
releasing their hold. Your legs are still and they are
starting to feel heavy. Your feet are very warm. Feel
(04:26):
the warmth spreading as your legs become warmer as well.
Your arms are getting heavier. Feel yourself sinking into the
surface you are lying on, sinking deeper.
Speaker 2 (04:52):
Deeper.
Speaker 1 (04:56):
Your whole body is feeling very heavy. Feel the warmth
in your hands growing warmer and warmer, spreading up to
your arms. Your hands and arms are very heavy. Blink
(05:26):
your eyes a few times if you want to. Notice
that your eyelids are feeling heavy. They are getting heavier
and heavier, and it feels so good to close your
(05:50):
eyes to rest your eyes, allowing your eyes to remain closed, relaxed.
Notice a feeling of coolness in your forehead.
Speaker 3 (06:16):
Calm, cool.
Speaker 1 (06:21):
And relaxed, smooth, free from tension. Imagine that the tension
in your body is flowing out through your fingers and
(06:41):
your toes, draining away. With each breath. You can feel
the tension leaving right out your fingertips and write out
your toes. Feel the tension leaving your body draining away.
(07:19):
Let your mind drift now for a moment, just relaxing,
not needing a focus or think, just drifting. As the
tension continues to drain away and your body relaxes, You
(07:50):
can actually feel the tension as it flows to your
hands and feet and away, leaving only a feeling of relaxation.
Notice this feeling that is left after the tension is
(08:11):
gone as soft, warm, relaxed feeling. Your body is so
heavy and relaxed, sinking down, down, deeper and deeper.
Speaker 2 (08:39):
Back to sleep.
Speaker 1 (08:53):
Now, focus your mind for a moment as you count
each breath, breathe in.
Speaker 2 (09:04):
One out, one in, two out, two, three, four, five,
(09:49):
Keep counting now on your own, focusing just on the
numbers as I talk. Allow these words to pass through
your mind without needing to focus on any of them,
(10:11):
Just concentrating on the numbers. If you lose count, begin
again at one. Just keep counting, focusing only on the numbers.
(10:35):
Your body is so relaxed, so heavy, back to sleep, thoughts, drifting,
but turning back to the numbers with effort because you
(10:58):
are so tired, feeling very sleepy, hard to focus. Your
mind is drifting away, drifting back to sleep, falling asleep,
(11:30):
bringing your consciousness back to the counting, focusing on the numbers,
all other thoughts, just drifting away, pleasantly drifting your mind.
Speaker 1 (11:53):
Thoughts relaxed, sleepy away, back to sleep, counting again, counting
(12:16):
with each breath, relaxation growing with each number, sleepy and calm,
(12:36):
not able to focus any longer. The numbers are blending together,
losing count too sleepy to count. Start counting again at one,
(13:04):
counting with each breath.
Speaker 3 (13:09):
Two, three, four, five, Keep counting, deeply, relaxed, drifting deeper, hardly,
(13:49):
able to focus, may focus on the numbers.
Speaker 1 (14:00):
Or the words sleepy. It's okay to just relax now,
no need to count or to focus, just allowing the
(14:24):
sleep to overtake you, letting your mind drift off, drifting,
drifting back to sleep. It feels so good to surrender
(14:50):
to the heaviness of sleep. Imagine a beautiful place in
your mind, a place of peace and serenity, so serene,
(15:15):
so calm, A place that makes you happy, a place
that is safe.
Speaker 2 (15:28):
Quiet.
Speaker 1 (15:35):
Your body is like a feathernowl.
Speaker 2 (15:39):
Floating down.
Speaker 1 (15:43):
Gently toward this peaceful land of sleep. Fail your body
drifting back and forth, down and down, fluttering through the
(16:05):
air softly, will soon be coming to rest in this
peaceful place. Softly resting, sinking a peaceful, pleasant place, so sleepy,
(16:39):
drifting down down, sinking down into sleep, back to sleep, Oh,
(17:00):
deeply asleep and heavy, pleasant calm dreaming, coming to rest
on a soft surface, softly sinking into comfort and sleep.
(17:33):
There are no more words you need to focus on,
just calm music. Enjoy the relaxation now, and allow yourself
to drift off into pleasant deep sleep.
Speaker 3 (18:00):
Was also one want to
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