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<v Speaker 1>Hi, and welcome to Sleep Cove, helping you have a

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<v Speaker 1>good night's sleep. Sleep Cove episodes consist of sleep hypnosis,

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<v Speaker 1>guided meditations and sleep stories and a design to relax

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<v Speaker 1>your mind and put you in a perfect relaxed state

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<v Speaker 1>for sleep. This sleep Cove episode is a sleep hypnosis

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<v Speaker 1>recording aimed at helping with your insomnia. Please do not

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<v Speaker 1>listen to this or any hypnosis track whilst driving or

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<v Speaker 1>operating heavy machinery. Please make sure you listen to this

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<v Speaker 1>track in a place where you can safely go to sleep.

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<v Speaker 1>And let's begin. Please put yourself into a comfortable position

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<v Speaker 1>where you can safely go to sleep. A little tip

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<v Speaker 1>I have is that don't cross your legs because sometimes

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<v Speaker 1>as you're ready to sleep, the pressure or crossing your

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<v Speaker 1>legs can sometimes be uncomfortable. So please find a bed

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<v Speaker 1>or a comfortable chair where you can safely go to sleep,

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<v Speaker 1>and as you lie feel more relaxed. Into the bed

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<v Speaker 1>and get yourself into a really comfortable position, a really

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<v Speaker 1>comfortable position where you can go to sleep. And now

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<v Speaker 1>I want you to concentrate on your breath as you

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<v Speaker 1>take deep breaths in and doubt and deep breaths in

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<v Speaker 1>through your nose and and with each breath you take,

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<v Speaker 1>you can feel your body relaxing more and more. Feel

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<v Speaker 1>that comfortable relaxation flow like a waterfall from the top

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<v Speaker 1>of your head all the way down your body, from

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<v Speaker 1>the top of the head to the tips of your toes. Soothing,

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<v Speaker 1>calming and relaxation, easing away any tensions you may have,

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<v Speaker 1>and relaxing all the muscles in your body. This makes

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<v Speaker 1>you feel very good and makes you feel even more comfortable.

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<v Speaker 1>It makes you feel so relaxed. It's a lovely feeling

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<v Speaker 1>to be so relaxed. It's wonderful, and it's fantastic that

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<v Speaker 1>you're here, and it's perfect that you're here right now.

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<v Speaker 1>Enjoying the calming and soothing experienced. You begin to feel

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<v Speaker 1>more and more relaxed, and you're aware of your body

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<v Speaker 1>now and the weight of your body in the bed.

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<v Speaker 1>Perhaps you can feel it sinking down deeper into the

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<v Speaker 1>mattress or chair and your body.

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<v Speaker 2>Wait.

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<v Speaker 1>Your mind is in complete control of your body, including

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<v Speaker 1>your muscles. So when your mind tells your muscles to relax,

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<v Speaker 1>they do. Relax. Focus your thoughts on your feet and

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<v Speaker 1>your toes. There's an energy moving up the soles of

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<v Speaker 1>your feet, and the energy is relaxing all the muscles

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<v Speaker 1>in your feet and toes. You feel the muscles relax now.

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<v Speaker 1>That energy is moving up into your calves. As it

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<v Speaker 1>moves down your car muscles, they become very loose and relaxed.

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<v Speaker 1>Feel your calf muscles relax now. And this feeling of

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<v Speaker 1>relaxation now moves into your thigh muscles, causing them to

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<v Speaker 1>simply let go and relax. Your thigh muscles just hang

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<v Speaker 1>down for your body. They're not tense or in use.

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<v Speaker 1>And that relaxation energy is moving into your hips, into

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<v Speaker 1>your pelvis, into your muscles where they unwind to become

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<v Speaker 1>very relaxed than they de tense. Now you feel the

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<v Speaker 1>energy move through your waste backwards on the front and

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<v Speaker 1>back and into your back, into your dominal muscles in

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<v Speaker 1>your waist and into the small of your back. As

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<v Speaker 1>it does, all the muscles are bathed in a relaxing

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<v Speaker 1>energy which causes them to detense and unwind. And if

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<v Speaker 1>your mind begins to wonder, that's okay. It just means

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<v Speaker 1>you're relaxed and feeling very ready for sleep. Your unconscious

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<v Speaker 1>mind is listening very carefully to every word I say,

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<v Speaker 1>And with each word that I utter, and with each

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<v Speaker 1>breath that you take, you can feel yourself relaxing more

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<v Speaker 1>and more. And now the energy is flowing into the

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<v Speaker 1>top of your back and into your chest, and the

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<v Speaker 1>muscles just relax, and the energy moves into your shoulders

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<v Speaker 1>and you feel them sinking down. Your shoulders sink down,

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<v Speaker 1>and the energy moves into your arms and down into

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<v Speaker 1>your hands, into your fingers, relaxing all the muscles in

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<v Speaker 1>your limbs. You may even feel some tingling in your

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<v Speaker 1>body as the relaxation energy reaches your muscles. That relaxation

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<v Speaker 1>energy now moves into your neck and releases any tension

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<v Speaker 1>you might have there, simply dissipates, allowing the neck muscles

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<v Speaker 1>to become loose and free. Your neck and your head

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<v Speaker 1>sink into the pillow, and it's just a few small

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<v Speaker 1>muscles now which support your entire body, including your neck

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<v Speaker 1>and your head in the bed and into the pillow.

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<v Speaker 1>You remember how nice it is to sink into the

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<v Speaker 1>bed and the pillow. It feels fantastic. You take this

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<v Speaker 1>energy and it now moves into your head, causing the

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<v Speaker 1>muscles in your face, in your scalp, in your forehead,

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<v Speaker 1>around your eyes, and in your jaw to detense and relax.

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<v Speaker 1>This relaxation energy flows around your face and you relax

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<v Speaker 1>everything that is holding you back, and any tension you

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<v Speaker 1>might have in your eyes, or your forehead, or your

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<v Speaker 1>jaw or in your mouth. He just relaxes. Your entire

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<v Speaker 1>body is now relaxed, and your body feels amazing. You're

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<v Speaker 1>feeling sleepy, you're feeling comfortable, you're feeling safe, and you're

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<v Speaker 1>feeling secure, and you know that you're very close to

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<v Speaker 1>sleep right now. And as you hold onto those thoughts,

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<v Speaker 1>the energy flows down from the top of your head,

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<v Speaker 1>moves up and down from the top right at the

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<v Speaker 1>top of your head down to the tips of your feet,

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<v Speaker 1>and you feel this energy from the top to the

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<v Speaker 1>bottom of your body, and you feel enveloped in a

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<v Speaker 1>warm cocoon. And this energy protects you from any negative

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<v Speaker 1>influences and any negative faults you might have your bodies.

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<v Speaker 1>You're protected tonight. Your mind is ready for sleep, and

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<v Speaker 1>you've told your body you're ready for sleep. You're in

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<v Speaker 1>a perfect state of equilibrium. As you relax more, you're

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<v Speaker 1>very relaxed now and feeling sleepy. You may hear sounds

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<v Speaker 1>in your environment, unless it's something which needs your urgent attention,

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<v Speaker 1>you remain totally relaxed. In fact, the sounds you hear,

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<v Speaker 1>including my voice, only serve to help you go deeper

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<v Speaker 1>and deeper asleep. You have the ability to come out

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<v Speaker 1>of this trence whenever you wish, and you are fully

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<v Speaker 1>safe and secure. So continue to fully relax into the

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<v Speaker 1>bed and let go and be at ease. With every

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<v Speaker 1>breath you exhale, you drift deeper and deeper a sleep,

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<v Speaker 1>more and more deeper asleep. You are now at a

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<v Speaker 1>very deep level of trance. Put as deep as it is.

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<v Speaker 1>There's another level where we can go further down that's

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<v Speaker 1>twice as deep as where you are now. And I

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<v Speaker 1>can tell you there's a level below that is ten

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<v Speaker 1>times deeper than the level we are now, and we

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<v Speaker 1>can go that deeper as well. I want you to

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<v Speaker 1>imagine now standing at the top of a staircase. It

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<v Speaker 1>could be a staircase you've seen before, or it could

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<v Speaker 1>be a new image you're seeing right now. You'll bare foot,

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<v Speaker 1>and you feel the carpet underneath your feet, has your

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<v Speaker 1>feet gently sink in to the carpet pile. You go

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<v Speaker 1>right to the top of the stairs and the ten

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<v Speaker 1>steps down, and at the bottom of the stairs you

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<v Speaker 1>can see a door, and the door has some glass

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<v Speaker 1>embedded in it, and you can see some light sparkling

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<v Speaker 1>through the glass, and you know through that door it's

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<v Speaker 1>your special and safe place. You take a step down

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<v Speaker 1>on to the first step, and as you do, you

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<v Speaker 1>feel deeply relaxed. You take a step down to the

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<v Speaker 1>eighth step and the seventh, and each step you take

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<v Speaker 1>you feel deeper and deeper relaxed, twice as deep as

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<v Speaker 1>you did before. And you take the next step six

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<v Speaker 1>and five and feel so deeply relaxed, relaxation that you

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<v Speaker 1>haven't felt in such a long time, and you can't

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<v Speaker 1>wait to get down the stairs and go to your

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<v Speaker 1>special place through the door. And then you step down

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<v Speaker 1>to step four and three, and each time it doubles

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<v Speaker 1>your level of relaxation. And to step on and then

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<v Speaker 1>off towards the door and off the stairs, as you

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<v Speaker 1>feel so deeply relaxed. You stand in front of the door,

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<v Speaker 1>knowing that this that this door will lead to your

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<v Speaker 1>special and safe place. And as you go through the door,

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<v Speaker 1>you know what you'll see there will make you feel

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<v Speaker 1>totally safe and secure and comfortable. It might be a room,

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<v Speaker 1>it might be nature. It could be a room that

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<v Speaker 1>you've been in before. It could be a field or

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<v Speaker 1>a beach, or a place you know very well, or

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<v Speaker 1>maybe a place you've never seen before. But you begin

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<v Speaker 1>to explore it. Everything there is vivid in your mind,

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<v Speaker 1>and you see the colors around you. You go and explore.

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<v Speaker 1>After you've explored this safe place, you decide to sit down,

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<v Speaker 1>line your back and absorb all the good feelings you have,

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<v Speaker 1>all the security and all the relaxation of this place,

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<v Speaker 1>and you know you can revisit this place whenever you

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<v Speaker 1>want to, because this is your safe place. You feel safe, secure, comfortable,

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<v Speaker 1>relaxed and happy. Just go where your mind takes you.

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<v Speaker 1>Drift and float and feel sleepier, more relaxed, and more

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<v Speaker 1>comfortable than ever before. In a few moments, you're going

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<v Speaker 1>to drift into short sleep, But for now, visualize a

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<v Speaker 1>soft mist entering your special place, your favorite place, so

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<v Speaker 1>that little by little, the whole of your favorite place

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<v Speaker 1>is surrounded by a soft, warm mist. The mist becomes

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<v Speaker 1>thicker and denser, but is still very warm and comfortable,

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<v Speaker 1>very pleasant. As it becomes thicker, and denser, warmer and

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<v Speaker 1>even more comfortable. Allow the mist to become thicker and warmer.

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<v Speaker 1>And as you do, notice two our thoughts and memories

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<v Speaker 1>and feelings that drift in and out of your awareness

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<v Speaker 1>while listening to the sound of my voice become dimmer,

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<v Speaker 1>as they almost begin to fade out from time to time.

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<v Speaker 1>And this beautiful warm mist is very comfortable, and it

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<v Speaker 1>envelops your body from head to toe, and your thoughts

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<v Speaker 1>and feelings and memories become misty and vague. Perhaps you

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<v Speaker 1>notice my voice becomes more distant and less clear, dimmer,

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<v Speaker 1>fading way, you may find all sorts of vague thoughts

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<v Speaker 1>and ideas and feelings entering your awareness before drifting away

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<v Speaker 1>in and out of your awareness, those thoughts and ideas

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<v Speaker 1>become more and more misty and vague, more and more

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<v Speaker 1>misty and vague and distance. In a very short time,

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<v Speaker 1>you find yourself slowly and comfortable drifting solely, floating away.

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<v Speaker 1>My voice may become more distant, and you go down

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<v Speaker 1>into a comfortable feeling of deep within you, and you're

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<v Speaker 1>able to drift comfortably down into a sound natural sleep.

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<v Speaker 1>You will sleep for a short while, and you'll hear

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<v Speaker 1>I've voice speaking to you as you get that rest

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<v Speaker 1>and sleep you need, and everything comes vague as you

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<v Speaker 1>drift away into sleep. And from this moment you are

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<v Speaker 1>able to drift off to sleep at any time that

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<v Speaker 1>you need to. You will drift into gentle, hypnotic rest

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<v Speaker 1>whenever you are able to sleep, and every time you're

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<v Speaker 1>ready for sleep, you will go to your own special place.

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<v Speaker 1>As the tension drains out of your body. You will

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<v Speaker 1>gradually feel your special place with a soft, comfortable mist

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<v Speaker 1>and fade away, fading away any tension, fading away, any thoughts,

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<v Speaker 1>fading away, any feelings and memories. See fade Away. See

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<v Speaker 1>fade away to easily natural sleep US.

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<v Speaker 2>La pepino ch na.

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<v Speaker 3>Na anything a paper unti us or day U S choosing.

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<v Speaker 2>Day d

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<v Speaker 3>N