transcript

Speaker 1:
[00:02] Welcome to this Sleep Hypnosis episode, to remove stress and overthinking, and to have a great night's sleep. We'll firstly completely put you at calm and relax your mind and body, or stress will leave you. Then you'll hear suggestions and learn techniques to remove overthinking as you go to sleep. I really think you'll have a great night's sleep listening to this recording. Please listen to this recording in a place where you can safely sleep. Please remember to subscribe and then put your phone to the side so you have no distractions. And let's begin. So please now, get comfortable. There's nothing you need to finish tonight. Nothing you need to solve. There is nowhere else you need to be right now but this bed. For now, this time is only for rest. And as you lie here now, you can begin by simply noticing how the bed is already holding you. How the mattress is comfortable beneath you. How the pillow is supporting your head. The blankets or sheets rest over you in exactly the way you want them to. The day is finally done. Your body can just rest and let go. Your head rests on the pillow, supporting your neck and head, allowing your shoulders to drop. And you can get the right amount of covers on you to make sure you are at the perfect temperature. And perhaps you can feel the air against your skin, the gentle heaviness of the sheets in this familiar space where you love to sleep, where you have slept before so deeply. And you notice something very simple and important, that you are allowed to stop now. Because so often, stress builds up when the mind keeps trying to do one thing. It keeps trying to have one more thought, review one more conversation, or prepare for one more possibility. But you can let that all go now. You can let all those thoughts just drift away. Because those thoughts don't serve you now. They're not going to help you sleep. You can let them go and embrace peace. And your mind is clearing, as your body is becoming more comfortable. You've given permission for your mind to loosen and calm. And you might be just doing this little by little, as your body relaxes little by little. And relaxing here, listening to my voice, is simply a natural way of letting that happen. There's not quite sleep yet. Although sleep will come, it's not about losing control. It's more like a focused, inward relaxing state, where the busy surface of the mind begins to soften, and a quite deeper part of you can respond in a more useful way. In this state of relaxation, shifts you away from stress and towards deep calm. So if your mind has been active lately, that's alright. If you've been overthinking, that's okay. If you've been carrying stress and ways, that you can explain or not fully explain, that's alright too. Just drop those shoulders and let go. As you don't need to fight the mind, you don't need to punish yourself for thinking. We all do it. But now it's time to let that busy mind settle. Because you are in the right conditions now. The right condition of simply being here, in this bed. With the room growing less important around you. Another night, becoming more and more present. And you can embrace the night, more and more like a quiet container that can hold everything that you no longer need to carry consciously. So for a moment, just notice how good it feels not to be standing, not to be moving, not to be answering anyone or deciding anything important. Because you are just here lying, being perfectly supported and letting the bad take more and more of your weight. And it's interesting that comfort can begin in so many ordinary ways. Let the softness under your shoulders, or the positions of your legs as you get so comfortable in the bed, or your arms as you maybe stretch out to get into that perfect position. Then perhaps you notice the places where the covers touch your arms, and you feel the sense of the mattress beneath your back. How that comfort has begun to progress. You might be on your side or your front, but that comfort is embracing you. It's your time to settle. Your time just to release the day. And that's good, that's so good, as you release everything. And you don't have to continue listening. You don't even have to follow every word in a conscious way. You can simply let the words move around you. Almost the way a gentle evening breeze moves through a room. Notice sometimes and then not notice. Because this is a deeper part of you. Already understanding the direction we're going. Away from effort, away from pressure, and towards comfort, towards calm, towards safety and towards quiet. Because the truth is, you're drifting, and you know not every thought needs an answer. But some things can wait until morning. This bed is so comfortable. lungs, holding, and then relaxing out. Breathing in, holding, and then letting go on the exhale. And with each breath in, and breath out, you release that tension, you release that stress. With every breath in and out, you let go of stress. And something perhaps softens in your body, because your body knows what to do, as the day is over. Feeling more relaxed, and more calm. as you go into safety, as you go into safety, and you feel so good. Towards effort, and you feel so good. Towards quiet. And you feel more supported, more still, and more distant from whatever has been busy on the surface of your mind. That's right, and as you notice where your bed meets your body, you can decide to perhaps rest and soften these places. Perhaps you notice the back of your head, or the side of your head, wherever it is resting now. Only noticing that it is supported. Then perhaps your shoulders, notice how they are being met by the bed, and how there is something beneath them. Something steady, and your shoulders feel relaxed. Where your body meets your arms, they feel lighter and relaxed. All the places where your body meets your mattress feel relaxed, almost like they are floating above it. And you don't need to correct anything. You can just notice, just allow deep relaxation to enter your body. And you only let your awareness move slowly. As this relaxing feeling fills all of your arms, your elbows, forearms, your hands. There's nothing you need to grip or carry or hold. Just let go, and this relaxing feeling connects the bed to you. Through your chest and body, through your back, resting all parts of your muscles here. Letting you do deep breathing. As this relaxing feeling moves through your hips, pelvis, your upper legs, your calves, and your heels. All the way to the ends of your toes. As though the mattress is collecting the last little messages of the day from your body. Receiving them, absorbing them, holding on to them so you don't have to. As you relax more and more, as the relaxation feeling flows from the tips of your toes, all the way up to the top of your head. You really know that now the day is done. It's a calm place right here for you. And perhaps in your mind's eye, you can imagine that the bed is changing and shifting. And perhaps, it's like a calm shoreline at dusk, and your body is resting safely at the edge of a vast, peaceful sea of sleep. Not in the water, not floating away. Just at the shoreline, where each gentle wave of comfort and energy can reach you and then recede and then return again. And with each easy breath in and out, it's like those waves wash a little further up the shore, not soaking in, not disturbing you, only smoothing the sun, smoothing the waves, smoothing away the footprints of the day, replacing it with calm. And as you breathe out, it feels like a wave passing over your forehead around your eyes, smoothing and quieting. With each breath out, it feels like a wave passing around your body, around your jaw and neck. And you feel loose. And every breath out, you feel relaxation across your shoulders and arms. As though the tide itself knows how to carry off the tiny residues of effort that were collected here. And another breath out, and the wave moves across your chest and back, not changing the breathing only, making room around it. And with another breath, it moves through the middle of your body, the hips, the thighs, the knees, the lower legs all the way to the feet. And then back out again, taking with it any leftover noise from the day. That's right. And you may begin to notice that the body is becoming less like separate parts and more like one home. One settled presence now, one resting form, one quiet shape in bed. One breathing being doing nothing, needing nothing, only gradually becoming more and more available to sleep. It's as though the night itself has layers, soft layers, like deep blue silk, one beneath another, and with every few moments that pass, you can drift through another layer of quiet. The first is the layer closest to the day, the layer where strange thoughts may still move now and then, where a memory might flicker, and some unfinished fragment may still try to drift by, and that's fine, because you don't need to stay here. You can drift beneath that layer now, beneath the surface layer, down into the next, deeper layer, where thoughts are slower, more distant and softer around the edges, and it may feel almost as though you are being lowered, not by effort, not by the night itself, but by the way darkness gently gathers around a house, the way fog settles over a field, the way a feather might descend through still air. And as you drift through this deep second layer, you may notice how easy it is, not following every thought. When a thought appears, and before it can gather momentum, you are already deeper than it, already below it, already too far down, in quiet, to be pulled back by it. And then there is a third layer, deeper still with more relaxation, where the mind no longer wants to organize things, where it no longer wants to arrange, review, solve or prepare. It's not that those abilities are gone, it's only that they've become unnecessary now, because this layer belongs to restoration, their layer belongs to surrender. This layer belongs to the kind of inward drifting, where words begin to blur and meaning becomes softer and looser and more dreamlike. And you go into the fourth layer, a quieter one, a dimmer one, where the bed feels more distant with an effort to more connected sleep, where the body feels heavier in the nicest way possible, or lighter in that amazing way. And here, in this deeper layer, is more dream night, and you feel like the night is holding you. The last traces of the day go, and you feel so relaxed. And you release all stress. All overthinking goes. Your mind is clear. And now, from this deeper place, from these soft layers beneath the day, you can begin to let something else happen. Not by force, not by effort, not by trying to make the mind do anything unnatural. Not by force, not by effort, not by force, not by effort, not by trying to make the mind do anything unnatural. Only by allowing the deeper part of you to remember something that it has always known. That stress can leave, that tension can release, that thoughts can pass. Nighttime is never meant to be a workshop for unfinished things. Night was meant to be a place of return, a place of repair. A place what has been held too tightly can finally listen. thoughts can pass. That night was never meant to be a workshop for unfinished things. Night was meant to be a place of return, a place of repair. A place where what has been held too tightly can finally loosen. And perhaps, as you rest here now, somewhere beneath the surface of thought, you may begin to notice that stress has attached you. A shape. A way of gathering. Sometimes it gathers as pressure. Sometimes as tightness. Sometimes as mental spinning. Sometimes as that strange feeling of tightness in the body, while the mind keeps moving and moving, long after it is useful, and yet here in this bed, in the softer layers of night, there is this and this reason to keep carrying any of that, because this is not the hour for carrying, this is the hour for sitting down, and you may begin to realize that not everything belongs in your mind tonight, not the conversations from earlier, not the unfinished email, not the thing you should have said, not the things someone else said, not tomorrow morning, not the next week, not the what ifs, not the why did I, and not the maybe I should, not tonight, because there is a quiet wisdom in the sleeping mind, a kind of deep intelligence that understands the difference between what must be handled now and what can wait until morning. And more and more, your mind can begin learning the difference easily, naturally and automatically. The way the body learns darkness, the way it means sleep, the way the tide knows when to come in and when to go out, the way the night slowly dims the world without asking permission from anything at all. So perhaps now, whatever stress has been held in the system, it can become elucidating in the same quiet way. Not at once, not dramatically, only in the way things soften, when they finally are given permission to soften. Maybe it helps to imagine again that calm shoreline from before, your body resting here safely, the sea of sleep beside you. And every now and then, a gentle wave comes in and smooths another trace of the day, not to erase anything important, only to wash away what no longer needs to cling to you. A wave comes away and carries any mental static. A wave comes away and smooths away overthinking. Another wave comes in and softens the pressure to keep thinking. Another wave comes in and loosens the need to solve everything before sleeping. And with every quiet inward breath, and every easier outward breath, more can leave, more can smooth out, more can be released into the tide. Because your mind does not need to hold on to every impression. And perhaps overthinking can be understood in a kinder way now. Not as something broken, not as some personal failure, but as a protection. A habit that once believed, perhaps for very good reasons, that staying mentally active meant staying safe. The checking, the reviewing, the scanning, the rehearsing, the preparing and the anticipating, somehow kept life manageable. And perhaps, in some moments, in some time, in some chapters of life, that seemed useful. But tonight, that same habit can begin learning a more helpful truth. That there is a time for thinking, and there is a time for not thinking. There is a time for action, and there is a time for surrender. There is a time for solving, and there is a time for sleep. And right now, the deepest, safest, wisest thing you can do is not one more thought. It is letting the next thought pass by and then the next and the next. Because thoughts are not commands. Thoughts are not emergencies. Thoughts are not messages that require attention. Sometimes they are echoes. Sometimes, they are habits. And sometimes, they are patterns that just are stuck. And maybe imagine that the thoughts spinning in your mind when you do have them are like a stopwatch, spinning and spinning, an old-fashioned one with a dial and a button. Maybe in a silver case with a white face with black eyes. And it's just spinning and spinning, lie on mind and it won't stop. You just press the button and it goes click and it stops the hand. Thank goodness the thoughts stop at the same time. And that feels so good. And if any thoughts come again, you just imagine them like clouds passing in the sky. And you feel so good, you feel so relaxed, with your mind softening, the bed feeling so comfortable. And you begin to drift off deeper and deeper into sleep, with the mattress feeling so comfortable.