← Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Fall Asleep Quickly & Easily | Sleep Hypnosis For Restless Nights
00:55:33
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- [00:12]
A
Hi, I'm Jessica Porter and welcome back to Sleep Magic, a podcast where I help you find the magic of your own mind, helping you to sleep better and live better. Hi everyone. Thank you so much for being here, for listening, spreading the word, spreading the vibe. I'm so grateful for you all. I'm not going to do any shout outs or anything tonight because this episode is about falling asleep quickly. So let's get to it Tonight, fall asleep quickly and easily.
- [00:49]
B
But before we get started, I want to amend this title a bit, because
- [00:55]
A
as soon as we think about falling asleep quickly, we create an expectation that produces pressure. And that's the opposite of sleep inducing.
- [01:06]
B
Whenever I feel pressure to sleep, guess what?
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A
I can't sleep. The pressure itself makes me secrete stress hormones which work against my goal. Because we can't force sleep. But we can get around this conundrum and still achieve our sneaky goal. Because the benefits of sleep aren't so
- [01:30]
B
much about how quickly we get into
- [01:33]
A
it, but about how deeply you get into it. Depth is the key to quality. And by relaxing deeply, sleep comes more quickly, more easily. So let's reframe this thought.
- [01:54]
B
You clicked on something that said fall
- [01:56]
A
asleep quickly, but you've actually landed in the place of fall asleep deeply. Hmm, that feels better. Falling deeply. Easy. Falling deeply is natural. That's just gravity, dude. So tonight we're going to relax deeper and deeper and deeper. And lucky for us, relaxation lives right next door to sleep. Before we begin, our only ad break, which makes this magic possible. To listen ad free, follow the link in the show notes.
- [02:47]
B
You know, we spend a lot of time here learning how to let the day go. Softening the body, quieting the mind, creating that space where rest can begin. And I really believe that those things are what matter most. But sometimes a small detail can support that process. And for me, turned out to be my bedding. I recently switched to the bamboo sheet set from Quince, and I felt the difference immediately. They're incredibly soft, almost silky, but still light and breathable so you don't overheat. It just makes getting into bed feel like a softer landing at the end of the day. Quince has everything you need for a bedroom refresh, from airy sheets to lightweight duvet covers, all designed to feel light
- [03:27]
A
and comfortable through the night.
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And what really surprised me was the price. It feels like luxury bedding, but it's 50 to 80% less than similar brands because they work directly with ethical manufacturers. Refresh your everyday with luxury. You'll actually use head to quince.com sleepmagic for free shipping on your order and 365 day returns. Now available in Canada too. That's Q U I n c e.com sleepmagic for free shipping and 365 day returns.
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A
Quince.com,
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this episode is brought to you by Prime Obsession is in session. And this summer, Prime Originals have everything you want. Steamy romances, irresistible love stories and the book to screen favorites you've already read twice off campus. Elle every year. After the Love Hypothesis, Sterling Point and More, Slow burns, second Chances chemistry you can feel through the screen. Your next obsession is waiting. Watch only on Prime Ready to soundtrack your summer with Red Bull Summer All Day Play. You choose a playlist that fits your summer vibe the best. Are you a festival fanatic, a deep end dj, a road dog, or a trail mixer? Just add a song to your chosen playlist and put your summer on track. Red Bull Summer All Day Play Red Bull gives you wings. Visit red bull.com brightsummerahead to learn more. See you this summer.
- [05:01]
D
Think about some of the cases that defined true crime in America Ted Bundy, Jeffrey Dahmer the kidnapping of Elizabeth Smart, the Karen Retrial Some crime cases are so shocking they don't just make headlines, they forever change a country. I'm Katie Ring, host of America's Most Infamous Crimes. Each week I take on one of the most notorious criminal cases, whether it's unfolding now or etched into American history, revealing not just what happened, but but how it forever changed our society. Serial killers who terrorized cities, unsolved mysteries that kept detectives up at night, and investigations that changed the way we think about justice. Each case unfolds across multiple episodes released every Tuesday through Thursday, from the first sign that something was wrong to the moment the truth came out or didn't. These are the stories behind the headlines. Listen to and follow America's Most infamous crimes on on Apple Podcasts, Spotify, Amazon Music, or wherever you listen to your podcasts.
- [06:02]
E
Good sleep is everything. That's why Ollie's Science Back support is made with a blend of melatonin and L theanine for both kiddos and grownups. So when your mind won't switch off, you've got something that can help your racing thoughts and restless nights won't stand a chance. Find Ollie Sleep Solutions for the whole family and ollie.com that's o l l
- [06:23]
A
y.com now get yourself into a safe and comfortable position and let's begin. Allow your eyes to close easily and gently. I generally take A nice, deep breath. After saying that, maybe you do, too. Now, bring your awareness consciously to your breath. You don't have to do anything with your breath. I just want to invite your awareness to the breath. Invite your awareness back home to your body. Your awareness has been out doing stuff all day. The awareness is a very active little monkey, and it doesn't like to hang out for too long anywhere. So we're just inviting it back to the breath, just for a second or two. Good. As you invite the awareness back home. Now, please bring your awareness up into your eyelids. And imagine now that your eyes are feeling very sleepy heavy, like you've been up late reading a book and you just can't keep them open anymore. Good. Now really allow this heaviness to take over your eyes. Just imagine it and it becomes heavier. Now, I'd like you to accept the suggestion that your eyelids are so heavy they won't open. Now, if you're new to sleep magic, understand that this is just a silly suggestion. And I'm asking you to pretend that you cannot open your eyes. So, accepting the suggestion that your eyelids are so heavy, you cannot open them, I want you to wiggle your eyebrows. Just for a moment. Give them a little tug while your eyes remain closed. And yes, you're faking this, but that's okay. Pretending brings us to a whole different part of our minds. And that's where we want to hang out tonight. So wiggle your eyebrows. Good. Now you can stop. As you go deeper and deeper into relaxation. And that heaviness around your eyes. Feel that heaviness around your eyes. And imagine it flowing down your face. Imagine it taking over your cheeks, flowing into your jaw, the muscles of your jaw softening, letting go. And now imagine this heaviness moving up from your eyelids into your forehead, taking over your forehead, spilling back and up into your scalp. Your scalp softening and your head feeling nice and heavy on the pillow. And now the heaviness around your eyes and in your eyelids is spilling back directly into your brain. Just imagine your brain soaking in this lovely, warm, heavy relaxation as all mental tension disappears. And the lovely heaviness is moving down into your shoulders as the muscles of your shoulders release and relax. And all of the responsibilities you carry on those shoulders have fallen to the floor. Responsibilities you feel to your family, To your work, To your friends. Responsibilities you feel to your community. And to the world at large. The responsibilities you feel to the future. They've fallen to the floor. And you are free of them tonight. And you will pick some of them or all of them up in the morning. But this is your time to restore yourself, to be. Be restored by nature. So you can be a better you tomorrow. And everyone gets this time, This restoration. It's built into your DNA. And built into the rhythms of nature. So you are receiving it now, This lovely, nourishing. Restoration. As the heaviness moves down your arms, down into your hands and your fingers. Your hands may tingle a little. As the heaviness moves down, down your back. The muscles of your back becoming soft, supple and relaxed. Relaxed. Like they're on vacation. And now this lovely heavy feeling that began up around your eyes is moving down inside your torso as a mist, A softer, warm mist moving inside your chest. Imagine this mist, a lavender mist circulating around your heart and your lungs, Filling your chest cavity with this lovely soft energy. And imagine you're holding your own heart with this mistake. Like your hands are made of mist and you hold yourself. And the heart picks up energy all day. It gives energy and receives it. And your heart has had so much activity in the last little while, So it's nice to just. Hold it. And any tension it's carrying or conflict, it's feeling. Is disappearing into the mist. And evaporating. Because you're just here now, Being restored. By nature. As the mist moves down deeper in your torso, moving deeper into your belly. And the mist is softening you from the inside out. As your breath drops down deep into your belly. And your pelvis is feeling heavy on the bed. As you go deeper and deeper. And that lovely warm relaxation is rolling down your legs, into your feet, into your toes. And all the sounds going on around you, any sounds happening in your environment, They're taking you deeper and even deeper into relaxation. Just as the sound of my voice. Is taking you deeper. Imagine now that you are standing at the top of a beautiful staircase. It is wide and sturdy and has 10 steps. The stairs are carpeted in a thick, soft runner and it feels plush beneath your bare feet. You reach out and touch the banister. It feels cool and smooth beneath your fingertips. And in a moment you will descend the staircase slowly. And with every step you take, you will bring yourself deeper and deeper into relaxation. 10. You take the first step. Your body is softening even more, shoulders dropping. Nine. You take the next step down. The air feeling warmer, calmer.
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Eight.
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Your breath dropping even deeper into your body, Feel so nice, so relaxed. Seven. Your legs are feeling heavier now, pleasantly heavy. As you go deeper. Six. As your body is relaxing, your mind is relaxing. And as your mind is Relaxing. Your body is relaxing. Five. Halfway down, Your thoughts are drifting further apart. Your mind is feeling spacious. Four. Arms are softening, your hands resting easily. Three. Relaxation inviting you down. Down. Two. You feel yourself dropping even deeper, Turning inward. One. You are at the bottom of the staircase, and a door opens into a beautiful, luxurious bathroom. There are small clusters of candles placed all around the room. Their flames flicker gently, making soft shadows on the walls. This is your private sanctuary, where you are restored. You step forward and feel the smooth, polished stone beneath your feet. You smell the subtle fragrances of lavender and vanilla. In the center of the room stands a large, deep bathtub. Steam is rising from the water. Slow, silky ribbons curling upward into the air. The surface of the water appears perfectly still. Until you get a little closer. And you detect the faintest movement of fragrant oils drifting across the top of it. You start getting undressed. As you go deeper and deeper, releasing the day with every garment. As you release all the roles you play in this world. You dip your fingertips in the water, and it's the perfect temperature for you tonight. You raise one foot over the side of the tub and slowly step in. One foot and then the other. As the warm water envelops your feet and your calves. You lower yourself in slowly. As the warmth spreads through any muscle it touches. Your hips settle beneath the surface. And as you go deeper, your belly, your chest, your shoulders. And now you are immersed in the water, Held by the water. And the warmth is moving into your muscles, softening them, melting them. Your arms are floating lightly at your sides, your fingers drifting through the water. You watch the tiny ripples expanding outward from every movement. You relax your neck, lean back. And close your eyes. You smell the fragrances rising around you. Lavender. Warm vanilla. And you feel the steam kissing your face. Your jaw softens. Your eyes grow heavier. Your whole body is dissolving into warmth. And your thoughts are slowing down, Drifting. Like steam in the candlelight. As you sink, sink into the bath. You are sinking. Into rest. Warm, Heavy. And now you carry that same delicious heaviness, this lovely warmth. Back with you into bed. And you are aware of the bed beneath you. You feel the matt, the sheets, The pillow. Supporting every part of you. And just for a moment, you allow your awareness to rise just slightly, As though floating down gently up toward the surface, Just enough to notice your breath, the room around you, the feeling of being here. And now you sink back down, twice as deep as you were before. Into the bed, into your body, into rest. Good. Now again, allow your awareness to rise slightly. A light floating sensation. And now you drift back down, twice as deep as you were before, even heavier now, Warm, Soft. And one final time your awareness rises just a bit, barely at all, like the crest of a wave, and then settling down again, twice as deep as you were before. Your body is sinking into the mattress, every muscle loose and limp, Your breath deep in your belly. As you go deeper. And deeper. As you are restored. Sa. It. It.