Speaker 1: Hi, I'm Janie, and welcome back to sleep Magic. I'm
Speaker 1: so glad you're here tonight. I would love to guide
Speaker 1: you into the deepest and most powerful sleep you've had
Speaker 1: in a while. In fact, you can come to know
Speaker 1: that this is a place where sleep comes easily, naturally,
Speaker 1: and deeply. Now I want to take a moment to
Speaker 1: thank you so much for being here and for each
Speaker 1: and every comment and review that you leave for us.
Speaker 1: It's really wonderful to know how sleep Magic has changed
Speaker 1: your sleep experience in ways that truly matter. Now, deep
Speaker 1: sleep isn't something you force. In fact, the more you
Speaker 1: just let yourself be, the deeper you will sleep, because
Speaker 1: your body knows how to sleep deeply and restfully, and
Speaker 1: that comes when the body feels safe and when the
Speaker 1: mind quiets. So I'll tell you what. I'll show you
Speaker 1: how to get your mind out of the way so
Speaker 1: your body's natural ability to shift into sleep can happen
Speaker 1: more swiftly and with no effort at all. All help
Speaker 1: calm and quiet your mind in a way that gives
Speaker 1: your body the best set up to fully let go.
Speaker 1: Because when the mind slows down, that sweet slumber rolls in.
Speaker 1: It just takes over. It may feel like sliding into
Speaker 1: a warm bath or floating up into soft clouds. Tonight
Speaker 1: is about giving yourself permission to go deeper than ever before.
Speaker 1: Can you give yourself that permission right now? I'd love
Speaker 1: it if you did. I invite you to trust the
Speaker 1: natural intelligence of your body, it knows what to do,
Speaker 1: and trust in the quiet power of your subconscious mind,
Speaker 1: which we will be guiding here in just a moment
Speaker 1: now before we begin our only ad break that makes
Speaker 1: this magic possible. To go at free follow the link
Speaker 1: in the show notes. We all have those nights where
Speaker 1: your thoughts just won't switch off, no matter how how
Speaker 1: how tired you are. It's exactly what we were gone
Speaker 1: together here with sleep magic, and it's also the idea
Speaker 1: behind another podcast called Nothing Much Happens, hosted by Catherine Nikolay.
Speaker 1: Her show, like ours, is all about calming your nervous
Speaker 1: system with gentle storytelling. Nothing stressful, nothing dramatic, nothing you
Speaker 1: need to keep track of, just soft narration and repetition
Speaker 1: to help you drift into rest. Millions of people around
Speaker 1: the world listen to Nothing Much Happens to quiet their
Speaker 1: minds before bed. I recently checked out an episode called
Speaker 1: The Innkeeper's Blanket on one of those nights where my
Speaker 1: thoughts wouldn't quit, and it really relaxed me. So if
Speaker 1: you'd like another tool in your bedtime kit, it could
Speaker 1: be worth adding this to your listening routine. You can
Speaker 1: listen to nothing much happens wherever you get your podcasts
Speaker 1: episodes every Monday and Thursday. Okay, now it's time to
Speaker 1: let your mind begin to quiet and feel your body
Speaker 1: sink into effortlessly. It's time to drift, drop and let go. Now,
Speaker 1: just take this time to make sure that your body
Speaker 1: is resting comfortably. You may do a gentle scam from
Speaker 1: the crown of your head all the way down your neck, chest, arms, fingers,
Speaker 1: your legs, and your feet all the way down into
Speaker 1: your toes, checking in with every inch of your body,
Speaker 1: making sure that everything feels very well supported. As you
Speaker 1: close your eyes, sleep has never asked you to work
Speaker 1: for it. It has never required any effort from you.
Speaker 1: It has always lived right there inside of you. And
Speaker 1: tonight you remember what your body has always known, which
Speaker 1: is how to drift into d leslie. We're here to
Speaker 1: quiet your mind. We're going to do that together You
Speaker 1: might imagine or follow the idea that your mind is
Speaker 1: like a beautiful lantern that you have carried throughout the day,
Speaker 1: the lantern that has illuminated conversations, responsibilities, thoughts, lands, choices,
Speaker 1: and movements. Your mind has been faithfully working for you
Speaker 1: all day long. It has carried light into every corner
Speaker 1: that needed attention. That lantern has been bright, active, helpful, alert.
Speaker 1: But now night has arrived and the stars have appeared,
Speaker 1: and under a sky filled with stars, that lantern no
Speaker 1: longer needs to shine quite so brightly. Night has arrived
Speaker 1: and the stars are willing to hold the light for
Speaker 1: a little while. Also, let your mind can begin to
Speaker 1: settle down and down that light in the lantern, you
Speaker 1: might imagine setting it beside you, just allowing yourself to
Speaker 1: notice that your awareness is softening. Now, it's rolling gently
Speaker 1: through your body, and it's gently clinging to partial thoughts
Speaker 1: that are just floating by. As your thoughts are quieting,
Speaker 1: the mind is calming. Also, your body can begin drifting,
Speaker 1: dropping and letting go and letting go, letting go. Doesn't
Speaker 1: that feel so good to let go so deeply, to
Speaker 1: just feel every muscle of your body relax and relief.
Speaker 1: Tension melts away, melts away, melts away. As you gently
Speaker 1: move your awareness through your body, you notice that your
Speaker 1: brows and forehead have softened, your cheeks are relaxed. You
Speaker 1: can drop the tongue from the roof of your mouth
Speaker 1: and let it melt, melt, melting as the jaw slacks.
Speaker 1: How wonderful that feels. All while your thoughts are becoming
Speaker 1: lighter and quieter, drifting further and further from you, while
Speaker 1: your body begins to feel heavier and heavier, anchoring you
Speaker 1: into your deepest sleep d sleep. Your body can begin
Speaker 1: drifting without waiting for the perfect quiet, because the body
Speaker 1: already knows. The body has always known how to sink
Speaker 1: into sleep dem sleep. Every muscle across your shoulders softens,
Speaker 1: all the way from the rye to the laugh, the
Speaker 1: laugh to the right, and all the way down your arms.
Speaker 1: Ever so gently. You just take your time, let go
Speaker 1: more and more and more. How wonderful that is. Relax,
Speaker 1: relise and unwin, and feel that river of relaxation moving
Speaker 1: all the way down your spine, reaching into the muscles
Speaker 1: of your back and softening every muscle down into your
Speaker 1: ways and then cascading down your arms. Now, let that
Speaker 1: river of relaxation flow and flow and flow good. Your
Speaker 1: body knows what to do and it's already letting go.
Speaker 1: Notice that your awareness is shifting most wonderful way. You're
Speaker 1: shifting into sleep, sleep that comes naturally, effortlessly, down into
Speaker 1: your hands and fingers, down into your waist and legs.
Speaker 1: What comfort you feel is moving through your body, inch
Speaker 1: by inch, rolling slowly down tordure feet, right foot and
Speaker 1: the left, the left foot and the right allow the
Speaker 1: anchoring into the feet. Your feet can relax now the
Speaker 1: heaviness anchors you into the sweetest slumber. And how wonderful
Speaker 1: that feels through your whole body, head to toe. Every
Speaker 1: good feeling amplifies with every breath in and every breath out.
Speaker 1: Bring your awareness to the breath and just let it
Speaker 1: flow naturally, calmly. Your body moves through millions of intelligent
Speaker 1: processes every day. Your heart beats, your lungs breathe, cells
Speaker 1: repair muscles'rous store. Your body already knows what to do,
Speaker 1: and slee is one of those beautiful natural rhythms. So
Speaker 1: imagine your thoughts becoming like soft clouds drifting across the
Speaker 1: night sky. Clouds do not need chasing. Clouds, do not
Speaker 1: need organizing. Clouds simply move and you can just watch
Speaker 1: them flow trip become lighter. And while you are beneath
Speaker 1: those clouds, clouds of thoughts, your body begins remembering that
Speaker 1: ancient rhythm of rest, the rhythm it has known your
Speaker 1: whole life, the rhythm it has known since before language.
Speaker 1: It has known this pattern since the beginning. So you
Speaker 1: come back to the body, and you soften your jaw
Speaker 1: even more, You smooth your forehead even more, settle your shoulders,
Speaker 1: and let your arms and legs feel even heavier and
Speaker 1: heavier and heavier. Good, this is right where you're meant
Speaker 1: to be, just drifting allowing, remembering. At twenty, your mind
Speaker 1: steps slightly further back now as your body steps slightly
Speaker 1: forward ninety like floating on a calm water beneath the stars.
Speaker 1: At eighteen, the body becomes heavier now, and heavier and heavier.
Speaker 1: The mind becomes softer and softer, quieter, so quiet. At seventeen,
Speaker 1: gentle waves of comfort moving down down through your forehead,
Speaker 1: your eyes, your cheeks, your job sixteen the new relax,
Speaker 1: the shouldersmell mell. At fifteen, thoughts become further away, less important.
Speaker 1: Those clouds in the sky carry your thoughts further and
Speaker 1: further away. At fourteen, your chest relaxes, breathing easy and naturally,
Speaker 1: so very steady. You just bring your awareness to the
Speaker 1: steady rhythm of your breath, the breath in, the breath out.
Speaker 1: At thirteen, your body knows exactly what to do. Allow
Speaker 1: your body to do what it does naturally effortlessly. Your
Speaker 1: body sleeps. Your body knows how to sleep deeply. Twelve,
Speaker 1: The muscles of your bath soften, every muscle from your
Speaker 1: shoulders to your waist, from the side of your body
Speaker 1: to the other, down your spine, beneath your shoulder blades
Speaker 1: soften now, soften now, release all that you have carried today.
Speaker 1: Good that. Eleven. Your arms are so.
Speaker 2: Heavy, heavy, heavy, Your hands resting.
Speaker 1: Comfortably, peacefully you were saying. Your fingers and curl lay,
Speaker 1: rested softly and gently. A ten. Floating deeper now and
Speaker 1: deeper and deeper, drift, drop into your deepest sleep, deepest sleep.
Speaker 1: Here you go, flow, sing, nice, warm sprides through your body.
Speaker 1: A quiet calm blankets your mind. And how wonderful that HAPs,
Speaker 1: How wonderful it feels. At ay your hips, relax, relax
Speaker 1: your relax or sink angering guiding. That's seven. My body
Speaker 1: is so heavy, so heavy, no wonderful to just sink
Speaker 1: sink in two sects like descending through warm clouds. Chentle
Speaker 1: easy say chent easy say you're saying.
Speaker 3: That.
Speaker 1: Why the body now what to do? The body knows
Speaker 1: how to sleep. The body knows how to let go
Speaker 1: and rest rest for the mind quiet, watching from further away,
Speaker 1: trusting the process of sleep. Sleep, It rolls all the
Speaker 1: way through you a three. Quietness expands. At two sleep
Speaker 1: is moving and closer, and at one the body leaves
Speaker 1: the body. No, the body carries you, carries you. Sleep
Speaker 1: begins unfolding naturally. Now your mind understands that it does
Speaker 1: not need to create sleep. I've only ever needed to
Speaker 1: make room for it. So every night becomes easier, every
Speaker 1: evening becomes soft. Your body does what it knows how
Speaker 1: to do, even faster. Now your muscles relax sooner. Your
Speaker 1: breathing settles right away. Your nervous system recognizes how safe
Speaker 1: you are and how deep. Please sleep can come when
Speaker 1: you just let go, recognize the safety, the comfort a
Speaker 1: home here deep inside, and you may have noticed my
Speaker 1: voice has faded far into the background. My words become
Speaker 1: softer and softer, further and further away, perhaps like part
Speaker 1: of a dream, perhaps like being a part of night itself. Okay,
Speaker 1: if night had a voice inviting you to sleep, to rest,
Speaker 1: to lay all of your burdens and worries down, while
Speaker 1: your body continues moving deeper and deeper and deeper, still
Speaker 1: following the beautiful intelligence that has always lived within you.
Speaker 1: Sleep was always there within you, waiting patiently, waiting gently,
Speaker 1: waiting lovingly, And tonight you simply stepped aside so your
Speaker 1: body could do what it knows how to do. So well,
Speaker 1: how wonderful that is? So you just allow the beauty
Speaker 1: of all night sky to cocoony, the soft rhythm of
Speaker 1: your breath to sustain your sweetest slumber. Your body is
Speaker 1: so relaxed. Do you have felt wonderful? Draw Your awareness
Speaker 1: has shifted and sleep this all consuming Every part of
Speaker 1: you sleeps. And now the heart wread is in its
Speaker 1: RESTful rhythm, the breath and it's perfect sleep rhythm. All
Speaker 1: tension has melted away your body. It's a masterful sleep.
Speaker 1: All muscles are relaxed. You're just allowing and drifting, sinking, heavier, quieting,
Speaker 1: deep and just letting go, floating deeper now, warm spreades, limbs, heavy, drop, gently,
Speaker 1: descending deep. You are a safe Your body knows you
Speaker 1: are a safe, Like quietness, grown out, expanding, obviously your
Speaker 1: deepest sleep, Good night. What your body ly? What's your
Speaker 1: body carry to your sweetest, deepest slummer?
Speaker 4: One hand, one one m.
Speaker 3: No one musa.
Speaker 2: M m m m m m.
Speaker 5: Money, no, no, no, no, no
Speaker 4: One, no one