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<v Speaker 1>Hi, I'm Janie and welcome back to sleep Magic. Tonight.

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<v Speaker 1>We're revisiting one of our sleep magic classics from the archive,

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<v Speaker 1>guided by Jessica. I'll be back with you soon for

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<v Speaker 1>a brand new session, but for now, our only at

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<v Speaker 1>break that makes this magic possible. To go ad free,

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<v Speaker 1>follow the link in the show notes. Get yourself comfortable,

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<v Speaker 1>take a nice, slow breath, and let tonight's sleep Magic

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<v Speaker 1>help you drift into a d rassfal sleep.

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<v Speaker 2>So just allow your eyes to close easily and gently. Ah,

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<v Speaker 2>I'd like you to bring your awareness now to your

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<v Speaker 2>breathing and just allow your breath to be normal and natural.

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<v Speaker 2>But your awareness, which has been out in the world

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<v Speaker 2>doing things, stretching your life, achieving things, just allow your

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<v Speaker 2>awareness to come back home to your body. Allow your

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<v Speaker 2>awareness to come back home to your breath. This is

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<v Speaker 2>that inner world, and your feeling safer and safer in

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<v Speaker 2>your inner world. Your inner world is peaceful, creative, actually

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<v Speaker 2>kind of exciting. There's a lot going on inside and

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<v Speaker 2>it's where most of your power exists. So as you

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<v Speaker 2>bring your awareness now up into your eyelids, allow the

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<v Speaker 2>muscles of your eyelids to feel loose and limp and relaxed,

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<v Speaker 2>allow them to get heavy and sleepy, like you're taking

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<v Speaker 2>a nap in the afternoon. And now I'd like you

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<v Speaker 2>to accept the suggestion that the muscles of your eyelids

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<v Speaker 2>are so relaxed they simply will not open. And now

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<v Speaker 2>test your eyelids to make sure they won't open by

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<v Speaker 2>wiggling your eyebrows. Just pretend you can't open your eyes.

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<v Speaker 2>Give them a good wiggle.

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<v Speaker 3>Good.

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<v Speaker 2>Now, this relaxation that you have around your eye is

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<v Speaker 2>the same quality of relaxation that you will soon have

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<v Speaker 2>throughout your entire body. So let's imagine this relaxation moving

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<v Speaker 2>down back, spilling into your head. Let's imagine this relaxation

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<v Speaker 2>dripping into your head so that your head is starting

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<v Speaker 2>to feel nice and heavy on the pillow. Imagine that

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<v Speaker 2>your whole skull cavity is like a cave, one of

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<v Speaker 2>those really cool caves where there's water dripping from the ceiling.

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<v Speaker 2>And that's relaxation taking you deeper and deeper, and your

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<v Speaker 2>whole brain is just surrendering and releasing into the relaxation.

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<v Speaker 2>Your scalp is relaxing, the muscles of your face softening, resting.

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<v Speaker 2>After a day of interacting with the world, and you

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<v Speaker 2>get to feel this quiet inside good. And let's imagine

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<v Speaker 2>now that the relaxation is becoming a mist, a mist

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<v Speaker 2>inside your brain taking over every single cell of your brain.

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<v Speaker 2>And let's imagine that mist is moving down to your neck.

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<v Speaker 2>And someone reached out to me and asked that I

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<v Speaker 2>address the throat, which I thought was a great suggestion.

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<v Speaker 2>Let's imagine that mist of relaxation in your throat. This

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<v Speaker 2>is a portal between you and the world. It's a

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<v Speaker 2>place from which you express yourself, your needs, desires, feelings.

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<v Speaker 2>So allow your throat to rely and give yourself permission

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<v Speaker 2>to express yourself. There's a room in the world for

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<v Speaker 2>your truth. There's a room in the world for your expression.

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<v Speaker 2>Imagine expanding into the world and everything's okay. As that

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<v Speaker 2>mist of relaxation moves down now into your shoulders, and

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<v Speaker 2>the muscles of your shoulders are melting like butter into

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<v Speaker 2>the bed. And as your shoulders relax, that mist of

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<v Speaker 2>relaxation is moving down into your arms, causing your arms

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<v Speaker 2>to feel nice and heavy. Your arms have done so

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<v Speaker 2>many little tasks today and now they're on vacation. As

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<v Speaker 2>that mist of relaxation moves down now into your hands.

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<v Speaker 2>The palms of your hands are feeling warm and open,

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<v Speaker 2>perhaps they even tingle a little as the relaxation moves

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<v Speaker 2>down now into your fingers, every finger feeling full, heavy,

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<v Speaker 2>and totally relaxed, totally relaxed. During this recording, you will

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<v Speaker 2>always be aware of all the sounds going on around you,

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<v Speaker 2>at least at first, But from this moment on, no

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<v Speaker 2>sound that you hear will bother or disturb you in

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<v Speaker 2>any way. In fact, from this moment on, any sound

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<v Speaker 2>that you hear, like someone else in the bedroom, traffic

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<v Speaker 2>on the street, noises from another room, those sounds will

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<v Speaker 2>actually cause you to go deeper and deeper into relaxation.

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<v Speaker 2>Listen to those sounds right now and let them take

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<v Speaker 2>you deeper. Just decide that they're taking you deeper, and

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<v Speaker 2>they do good. The only sound you're paying any attention

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<v Speaker 2>to is the sound of my voice, And even the

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<v Speaker 2>sound of my voice is taking you deeper and deeper,

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<v Speaker 2>so that you're beginning your own journey as the sound

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<v Speaker 2>of my voice helps you spiral into your own dreaming

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<v Speaker 2>and floating and drifting. Soon my voice will feel like

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<v Speaker 2>it's far away and that's good. Let's imagine that mist

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<v Speaker 2>of relaxation now moving down from your throat down to

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<v Speaker 2>your heart. Imagine that mist of relaxation surrounding and supporting

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<v Speaker 2>your heart. Just take a moment right now to be

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<v Speaker 2>present with your own heart. Imagine that myst is kind

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<v Speaker 2>of holding it. It's so nice to slow down and

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<v Speaker 2>connect with yourself. And your heart has been really active

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<v Speaker 2>in the world today, receiving signals, giving signals, reading the room,

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<v Speaker 2>pumping blood, so it's nice to just give it this

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<v Speaker 2>moment to say thank you. Thank your heart, and any

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<v Speaker 2>emotional tension that it may be carrying is evaporated. As

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<v Speaker 2>that mist of relaxation go was down deep into your body,

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<v Speaker 2>deep into your belly, causing your pelvis to feel heavy

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<v Speaker 2>on the bed. And as the muscles of your belly relax,

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<v Speaker 2>your lower back, let's go, your buttocks relax, and that

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<v Speaker 2>mist of relaxation was down into your legs. Your legs

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<v Speaker 2>feeling nice and heavy, like they're made of marble. And

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<v Speaker 2>as the relaxation moves down into your feet, the soles

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<v Speaker 2>of your feet are feeling warm and open. Perhaps the

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<v Speaker 2>soles of your feet even tingle a little. As you

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<v Speaker 2>allow that mist of relaxation to move down into your toes,

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<v Speaker 2>every toe feeling full, heavy and totally relaxed. Totally relaxed.

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<v Speaker 3>Good.

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<v Speaker 2>I'd like you to imagine that it's dawn and on

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<v Speaker 2>your left, the sun is just peeking over the horizon.

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<v Speaker 2>Guy is lighting up in a golden glow, and any

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<v Speaker 2>clouds that had been hanging in the atmosphere are beginning

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<v Speaker 2>to dry and scatter. As the sun rises ever so slowly,

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<v Speaker 2>you feel a sense of rising in yourself, an excitement,

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<v Speaker 2>an openness, and anticipation of the day. As you imagine

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<v Speaker 2>seeing the sunrise, you stretch and yawn. I love my

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<v Speaker 2>life With every day. I appreciate my life more and more.

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<v Speaker 2>I love my life. There is so much to do,

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<v Speaker 2>so much to learn, much to enjoy. I'm learning to

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<v Speaker 2>love myself, to stay centered and ground it as I

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<v Speaker 2>continue to grow. As the sun makes its way up

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<v Speaker 2>into the sky, you feel strong, clearer, and more motivated.

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<v Speaker 2>You begin moving into your day doing things voided by

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<v Speaker 2>the rising energy and warmth. You are active and engaged.

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<v Speaker 2>Life is good. I have plenty of energy for everything

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<v Speaker 2>I want to do. I have plenty of energy for

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<v Speaker 2>everything I want to do. I have more than enough

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<v Speaker 2>energy for everything I want and need to do. I

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<v Speaker 2>feel excited to give to the world. I feel excited

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<v Speaker 2>to give to the world. I have natural gift and

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<v Speaker 2>I enjoy offering my gift. I have natural gift, and

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<v Speaker 2>it feels good to give my gift to the world.

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<v Speaker 2>I love my life. I love being alive. I love

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<v Speaker 2>my life. As the sun makes its way to its peak,

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<v Speaker 2>so bright in the noontime sky, you are fully engaged

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<v Speaker 2>in your life, expressing yourself, working with others, making things happen.

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<v Speaker 2>You are energized and active. One day at a time.

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<v Speaker 2>I am growing one day at a time, I am expanding.

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<v Speaker 2>I am growing in skill, in compassion, and self acceptance.

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<v Speaker 2>I'm growing in skill, compassion, and self acceptance. I accept

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<v Speaker 2>myself fully. I accept my strengths. I even accept my weaknesses.

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<v Speaker 2>I accept my humanity. I love being alive. As the

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<v Speaker 2>sun carves its path into the west and dips slightly

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<v Speaker 2>in the sky, you take a rest. You are digesting

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<v Speaker 2>the events an activity of the morning. You slow down

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<v Speaker 2>and find a stillness inside of you. There's a natural lull.

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<v Speaker 3>In the day.

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<v Speaker 2>I enjoy finding the peace inside myself. I relax easily.

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<v Speaker 2>The stillness inside of me is my strength. The stillness

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<v Speaker 2>inside of me is my strength. I enjoy finding peace

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<v Speaker 2>inside of me. I relax easily. As the afternoon progresses

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<v Speaker 2>and the sun weekends a little, their energy returns and

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<v Speaker 2>you become focused again. It's time to wrap things up,

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<v Speaker 2>complete your actions for the day, offer your final pulse

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<v Speaker 2>into the world. Relaxation is my superpower. It helps me

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<v Speaker 2>to be more effective. Relaxation is my superpower. It helps

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<v Speaker 2>me to be clear, focused, and effective. Relaxation is my superpower.

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<v Speaker 2>It brings me wisdom, patience, and intuition. As the sun

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<v Speaker 2>moves towards the horizon, you come back to your home.

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<v Speaker 2>You connect with your loved one, both human an animal.

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<v Speaker 2>Where the morning brought expansion, the early evening brings contraction

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<v Speaker 2>and gathering. The air is cooling, your body is contracting.

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<v Speaker 2>It's dusk outside and the light is beautiful, romantic. I'm

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<v Speaker 2>full of mystery. Life is balanced. I enjoy finding balance

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<v Speaker 2>in my day. I am in a I do enough.

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<v Speaker 2>I have enough. Life is balanced and I enjoy exploring

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<v Speaker 2>balance in my day. I am enough, do enough? I

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<v Speaker 2>have enough. As the sun sets, you naturally go inside

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<v Speaker 2>yourself engage with your senses, your imagination, and your memory.

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<v Speaker 2>You digest and process the day. This is a time

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<v Speaker 2>of reflection, and as night falls and the stars emerge,

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<v Speaker 2>you lie down and slip into sleep, taking yourself deeper.

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<v Speaker 1>And deeper.

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<v Speaker 3>I love my life.

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<v Speaker 2>I slow down and enjoy the moment of my life.

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<v Speaker 2>I'm comfortable in my own skin. With every day, I

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<v Speaker 2>become more and more comfortable in myself. One day at

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<v Speaker 2>a time, I go deeper.

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<v Speaker 3>And deeper.

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<v Speaker 2>Into this same place inside of me. One day at

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<v Speaker 2>a time, I go deeper and deeper into relaxation. One

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<v Speaker 2>day at a time, I love myself more and more.

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<v Speaker 2>One day at a time, I accept myself more and more.

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<v Speaker 2>One day at a time, I honor myself. Or all

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<v Speaker 2>of these messages are sealing themselves on my subconscious mind.

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<v Speaker 2>One day at a time, as I drifted.

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<v Speaker 3>That flowed.

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<v Speaker 2>Emptry.

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<v Speaker 3>Oh no,