WEBVTT

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

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<v Speaker 1>so glad you're here tonight. I would love to guide

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<v Speaker 1>you into the deepest and most powerful sleep you've had

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<v Speaker 1>in a while. In fact, you can come to know

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<v Speaker 1>that this is a place where sleep comes easily, naturally,

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<v Speaker 1>and deeply. Now I want to take a moment to

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<v Speaker 1>thank you so much for being here and for each

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<v Speaker 1>and every comment and review that you leave for us.

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<v Speaker 1>It's really wonderful to know how sleep Magic has changed

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<v Speaker 1>your sleep experience in ways that truly matter. Now, deep

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<v Speaker 1>sleep isn't something you force. In fact, the more you

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<v Speaker 1>just let yourself be, the deeper you will sleep, because

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<v Speaker 1>your body knows how to sleep deeply and restfully, and

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<v Speaker 1>that comes when the body feels safe and when the

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<v Speaker 1>mind quiets. So I'll tell you what. I'll show you

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<v Speaker 1>how to get your mind out of the way so

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<v Speaker 1>your body's natural ability to shift into sleep can happen

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<v Speaker 1>more swiftly and with no effort at all. All help

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<v Speaker 1>calm and quiet your mind in a way that gives

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<v Speaker 1>your body the best set up to fully let go.

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<v Speaker 1>Because when the mind slows down, that sweet slumber rolls in.

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<v Speaker 1>It just takes over. It may feel like sliding into

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<v Speaker 1>a warm bath or floating up into soft clouds. Tonight

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<v Speaker 1>is about giving yourself permission to go deeper than ever before.

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<v Speaker 1>Can you give yourself that permission right now? I'd love

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<v Speaker 1>it if you did. I invite you to trust the

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<v Speaker 1>natural intelligence of your body, it knows what to do,

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<v Speaker 1>and trust in the quiet power of your subconscious mind,

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<v Speaker 1>which we will be guiding here in just a moment

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<v Speaker 1>now before we begin our only ad break that makes

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<v Speaker 1>this magic possible. To go at free follow the link

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<v Speaker 1>in the show notes. We all have those nights where

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<v Speaker 1>your thoughts just won't switch off, no matter how how

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<v Speaker 1>how tired you are. It's exactly what we were gone

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<v Speaker 1>together here with sleep magic, and it's also the idea

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<v Speaker 1>behind another podcast called Nothing Much Happens, hosted by Catherine Nikolay.

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<v Speaker 1>Her show, like ours, is all about calming your nervous

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<v Speaker 1>system with gentle storytelling. Nothing stressful, nothing dramatic, nothing you

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<v Speaker 1>need to keep track of, just soft narration and repetition

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<v Speaker 1>to help you drift into rest. Millions of people around

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<v Speaker 1>the world listen to Nothing Much Happens to quiet their

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<v Speaker 1>minds before bed. I recently checked out an episode called

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<v Speaker 1>The Innkeeper's Blanket on one of those nights where my

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<v Speaker 1>thoughts wouldn't quit, and it really relaxed me. So if

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<v Speaker 1>you'd like another tool in your bedtime kit, it could

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<v Speaker 1>be worth adding this to your listening routine. You can

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<v Speaker 1>listen to nothing much happens wherever you get your podcasts

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<v Speaker 1>episodes every Monday and Thursday. Okay, now it's time to

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<v Speaker 1>let your mind begin to quiet and feel your body

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<v Speaker 1>sink into effortlessly. It's time to drift, drop and let go. Now,

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<v Speaker 1>just take this time to make sure that your body

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<v Speaker 1>is resting comfortably. You may do a gentle scam from

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<v Speaker 1>the crown of your head all the way down your neck, chest, arms, fingers,

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<v Speaker 1>your legs, and your feet all the way down into

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<v Speaker 1>your toes, checking in with every inch of your body,

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<v Speaker 1>making sure that everything feels very well supported. As you

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<v Speaker 1>close your eyes, sleep has never asked you to work

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<v Speaker 1>for it. It has never required any effort from you.

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<v Speaker 1>It has always lived right there inside of you. And

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<v Speaker 1>tonight you remember what your body has always known, which

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<v Speaker 1>is how to drift into d leslie. We're here to

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<v Speaker 1>quiet your mind. We're going to do that together You

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<v Speaker 1>might imagine or follow the idea that your mind is

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<v Speaker 1>like a beautiful lantern that you have carried throughout the day,

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<v Speaker 1>the lantern that has illuminated conversations, responsibilities, thoughts, lands, choices,

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<v Speaker 1>and movements. Your mind has been faithfully working for you

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<v Speaker 1>all day long. It has carried light into every corner

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<v Speaker 1>that needed attention. That lantern has been bright, active, helpful, alert.

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<v Speaker 1>But now night has arrived and the stars have appeared,

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<v Speaker 1>and under a sky filled with stars, that lantern no

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<v Speaker 1>longer needs to shine quite so brightly. Night has arrived

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<v Speaker 1>and the stars are willing to hold the light for

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<v Speaker 1>a little while. Also, let your mind can begin to

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<v Speaker 1>settle down and down that light in the lantern, you

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<v Speaker 1>might imagine setting it beside you, just allowing yourself to

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<v Speaker 1>notice that your awareness is softening. Now, it's rolling gently

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<v Speaker 1>through your body, and it's gently clinging to partial thoughts

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<v Speaker 1>that are just floating by. As your thoughts are quieting,

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<v Speaker 1>the mind is calming. Also, your body can begin drifting,

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<v Speaker 1>dropping and letting go and letting go, letting go. Doesn't

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<v Speaker 1>that feel so good to let go so deeply, to

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<v Speaker 1>just feel every muscle of your body relax and relief.

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<v Speaker 1>Tension melts away, melts away, melts away. As you gently

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<v Speaker 1>move your awareness through your body, you notice that your

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<v Speaker 1>brows and forehead have softened, your cheeks are relaxed. You

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<v Speaker 1>can drop the tongue from the roof of your mouth

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<v Speaker 1>and let it melt, melt, melting as the jaw slacks.

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<v Speaker 1>How wonderful that feels. All while your thoughts are becoming

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<v Speaker 1>lighter and quieter, drifting further and further from you, while

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<v Speaker 1>your body begins to feel heavier and heavier, anchoring you

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<v Speaker 1>into your deepest sleep d sleep. Your body can begin

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<v Speaker 1>drifting without waiting for the perfect quiet, because the body

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<v Speaker 1>already knows. The body has always known how to sink

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<v Speaker 1>into sleep dem sleep. Every muscle across your shoulders softens,

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<v Speaker 1>all the way from the rye to the laugh, the

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<v Speaker 1>laugh to the right, and all the way down your arms.

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<v Speaker 1>Ever so gently. You just take your time, let go

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<v Speaker 1>more and more and more. How wonderful that is. Relax,

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<v Speaker 1>relise and unwin, and feel that river of relaxation moving

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<v Speaker 1>all the way down your spine, reaching into the muscles

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<v Speaker 1>of your back and softening every muscle down into your

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<v Speaker 1>ways and then cascading down your arms. Now, let that

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<v Speaker 1>river of relaxation flow and flow and flow good. Your

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<v Speaker 1>body knows what to do and it's already letting go.

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<v Speaker 1>Notice that your awareness is shifting most wonderful way. You're

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<v Speaker 1>shifting into sleep, sleep that comes naturally, effortlessly, down into

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<v Speaker 1>your hands and fingers, down into your waist and legs.

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<v Speaker 1>What comfort you feel is moving through your body, inch

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<v Speaker 1>by inch, rolling slowly down tordure feet, right foot and

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<v Speaker 1>the left, the left foot and the right allow the

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<v Speaker 1>anchoring into the feet. Your feet can relax now the

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<v Speaker 1>heaviness anchors you into the sweetest slumber. And how wonderful

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<v Speaker 1>that feels through your whole body, head to toe. Every

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<v Speaker 1>good feeling amplifies with every breath in and every breath out.

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<v Speaker 1>Bring your awareness to the breath and just let it

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<v Speaker 1>flow naturally, calmly. Your body moves through millions of intelligent

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<v Speaker 1>processes every day. Your heart beats, your lungs breathe, cells

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<v Speaker 1>repair muscles'rous store. Your body already knows what to do,

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<v Speaker 1>and slee is one of those beautiful natural rhythms. So

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<v Speaker 1>imagine your thoughts becoming like soft clouds drifting across the

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<v Speaker 1>night sky. Clouds do not need chasing. Clouds, do not

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<v Speaker 1>need organizing. Clouds simply move and you can just watch

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<v Speaker 1>them flow trip become lighter. And while you are beneath

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<v Speaker 1>those clouds, clouds of thoughts, your body begins remembering that

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<v Speaker 1>ancient rhythm of rest, the rhythm it has known your

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<v Speaker 1>whole life, the rhythm it has known since before language.

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<v Speaker 1>It has known this pattern since the beginning. So you

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<v Speaker 1>come back to the body, and you soften your jaw

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<v Speaker 1>even more, You smooth your forehead even more, settle your shoulders,

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<v Speaker 1>and let your arms and legs feel even heavier and

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<v Speaker 1>heavier and heavier. Good, this is right where you're meant

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<v Speaker 1>to be, just drifting allowing, remembering. At twenty, your mind

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<v Speaker 1>steps slightly further back now as your body steps slightly

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<v Speaker 1>forward ninety like floating on a calm water beneath the stars.

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<v Speaker 1>At eighteen, the body becomes heavier now, and heavier and heavier.

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<v Speaker 1>The mind becomes softer and softer, quieter, so quiet. At seventeen,

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<v Speaker 1>gentle waves of comfort moving down down through your forehead,

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<v Speaker 1>your eyes, your cheeks, your job sixteen the new relax,

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<v Speaker 1>the shouldersmell mell. At fifteen, thoughts become further away, less important.

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<v Speaker 1>Those clouds in the sky carry your thoughts further and

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<v Speaker 1>further away. At fourteen, your chest relaxes, breathing easy and naturally,

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<v Speaker 1>so very steady. You just bring your awareness to the

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<v Speaker 1>steady rhythm of your breath, the breath in, the breath out.

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<v Speaker 1>At thirteen, your body knows exactly what to do. Allow

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<v Speaker 1>your body to do what it does naturally effortlessly. Your

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<v Speaker 1>body sleeps. Your body knows how to sleep deeply. Twelve,

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<v Speaker 1>The muscles of your bath soften, every muscle from your

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<v Speaker 1>shoulders to your waist, from the side of your body

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<v Speaker 1>to the other, down your spine, beneath your shoulder blades

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<v Speaker 1>soften now, soften now, release all that you have carried today.

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<v Speaker 1>Good that. Eleven. Your arms are so.

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<v Speaker 2>Heavy, heavy, heavy, Your hands resting.

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<v Speaker 1>Comfortably, peacefully you were saying. Your fingers and curl lay,

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<v Speaker 1>rested softly and gently. A ten. Floating deeper now and

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<v Speaker 1>deeper and deeper, drift, drop into your deepest sleep, deepest sleep.

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<v Speaker 1>Here you go, flow, sing, nice, warm sprides through your body.

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<v Speaker 1>A quiet calm blankets your mind. And how wonderful that HAPs,

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<v Speaker 1>How wonderful it feels. At ay your hips, relax, relax

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<v Speaker 1>your relax or sink angering guiding. That's seven. My body

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<v Speaker 1>is so heavy, so heavy, no wonderful to just sink

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<v Speaker 1>sink in two sects like descending through warm clouds. Chentle

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<v Speaker 1>easy say chent easy say you're saying.

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<v Speaker 3>That.

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<v Speaker 1>Why the body now what to do? The body knows

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<v Speaker 1>how to sleep. The body knows how to let go

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<v Speaker 1>and rest rest for the mind quiet, watching from further away,

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<v Speaker 1>trusting the process of sleep. Sleep, It rolls all the

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<v Speaker 1>way through you a three. Quietness expands. At two sleep

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<v Speaker 1>is moving and closer, and at one the body leaves

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<v Speaker 1>the body. No, the body carries you, carries you. Sleep

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<v Speaker 1>begins unfolding naturally. Now your mind understands that it does

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<v Speaker 1>not need to create sleep. I've only ever needed to

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<v Speaker 1>make room for it. So every night becomes easier, every

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<v Speaker 1>evening becomes soft. Your body does what it knows how

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<v Speaker 1>to do, even faster. Now your muscles relax sooner. Your

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<v Speaker 1>breathing settles right away. Your nervous system recognizes how safe

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<v Speaker 1>you are and how deep. Please sleep can come when

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<v Speaker 1>you just let go, recognize the safety, the comfort a

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<v Speaker 1>home here deep inside, and you may have noticed my

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<v Speaker 1>voice has faded far into the background. My words become

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<v Speaker 1>softer and softer, further and further away, perhaps like part

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<v Speaker 1>of a dream, perhaps like being a part of night itself. Okay,

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<v Speaker 1>if night had a voice inviting you to sleep, to rest,

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<v Speaker 1>to lay all of your burdens and worries down, while

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<v Speaker 1>your body continues moving deeper and deeper and deeper, still

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<v Speaker 1>following the beautiful intelligence that has always lived within you.

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<v Speaker 1>Sleep was always there within you, waiting patiently, waiting gently,

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<v Speaker 1>waiting lovingly, And tonight you simply stepped aside so your

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<v Speaker 1>body could do what it knows how to do. So well,

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<v Speaker 1>how wonderful that is? So you just allow the beauty

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<v Speaker 1>of all night sky to cocoony, the soft rhythm of

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<v Speaker 1>your breath to sustain your sweetest slumber. Your body is

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<v Speaker 1>so relaxed. Do you have felt wonderful? Draw Your awareness

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<v Speaker 1>has shifted and sleep this all consuming Every part of

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<v Speaker 1>you sleeps. And now the heart wread is in its

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<v Speaker 1>RESTful rhythm, the breath and it's perfect sleep rhythm. All

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<v Speaker 1>tension has melted away your body. It's a masterful sleep.

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<v Speaker 1>All muscles are relaxed. You're just allowing and drifting, sinking, heavier, quieting,

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<v Speaker 1>deep and just letting go, floating deeper now, warm spreades, limbs, heavy, drop, gently,

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<v Speaker 1>descending deep. You are a safe Your body knows you

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<v Speaker 1>are a safe, Like quietness, grown out, expanding, obviously your

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<v Speaker 1>deepest sleep, Good night. What your body ly? What's your

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<v Speaker 1>body carry to your sweetest, deepest slummer?

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<v Speaker 4>One hand, one one m.

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<v Speaker 3>No one musa.

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<v Speaker 2>M m m m m m.

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<v Speaker 5>Money, no, no, no, no, no

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00:51:12.159 --> 00:51:13.320
<v Speaker 4>One, no one