C (7:22)

Toogood and co Coffee creamers are made with farm fresh cream, real milk and contain 3 grams of sugar per serving. That's 40% less than the 5 grams per serving in leading traditional coffee CRE for a rich, delicious experience. Whether you enjoy your Coffee hot, cold, bold, or frothy. Two good coffee creamers. Make every sip a good one. Two good coffee creamers. Real goodness in every sip. Find them at your local Kroger in the creamer aisle.

B (7:50)

Close your eyes, exhale, feel your body relax, and let go of whatever you're carrying today.

D (7:57)

Well, I'm letting go of the worry that I wouldn't get my new contacts in time for this class. I got them delivered free from 1-800-contact. Oh my gosh, they're so fast.

B (8:05)

And breathe. Oh, sorry.

D (8:07)

I almost couldn't breathe when I saw the discount they gave me on my first order. Oh, sorry. Namaste.

C (8:14)

Visit 1-800-contacts.com today to save on your first order.

B (8:18)

1-800-contacts.

A (8:20)

Hi everyone. I hear from you guys all the time about those nights where your thoughts just won't switch off no matter how tired you are. It's exactly what we work on together here with Sleep Magic. And it's also the idea behind another podcast called Nothing Much Happens, hosted by Catherine Nicolai. Her show, like ours, is all about calming your nervous system with gentle storytelling. Nothing stressful, nothing dramatic, nothing you need to keep track of, just soft narration and repetition to help you drift into rest. Millions of people around the world listen to Nothing Much Happens to quiet their minds before bed. And I recently checked out an episode called from the Hammock on one of those nights where my thoughts wouldn't quit

B (9:05)

and it really relaxed me.

A (9:07)

So if you'd like another tool in your bedtime kit, it could be worth adding this to your listening routine. You can listen to Nothing Much Happens wherever you get your podcasts, episodes every Monday and Thursday. Enjoy. Now get yourself into a safe and comfortable position. And let's begin.

B (9:35)

Allow your eyes to close easily and gently. As you come home to yourself, coming home to your body. And just do a little mental scan

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of the parts of your body making

B (10:09)

contact with the bed. Maybe it's the back of your head, One or both of your shoulders, your arms, your back or your side,

A (10:35)

your

B (10:35)

hips, your legs, your feet.

A (10:49)

Just by bringing your awareness to those

B (10:53)

points of contact, your mind is slowing down, focusing, Your breath deepening. Good. So now bring your awareness into your eyelids.

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And let's imagine that your eyelids are

B (11:29)

feeling very relaxed and heavy, your eyelids feeling sleepy, tired.

A (11:40)

And as you imagine that your eyelids

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are feeling loose and limp and relaxed, they are in fact getting heavier.

A (11:51)

And now I'd like you to accept the suggestion that your eyelids are so

B (11:55)

relaxed that they will not open.

A (11:59)

And of course, you could open your eyes if you really wanted to.

B (12:02)

But I'm asking you to pretend that you cannot. Just for a moment.

A (12:09)

So as you pretend that your eyelids are so relaxed, you cannot open them, wiggle your eyebrows.

B (12:14)

Now just give them a little tug to show yourself that your eyes are not opening.

A (12:21)

It's a weird little trick that we play on ourselves here at Sleep Magic every night.

B (12:29)

But it's the beginning of the hypnotic induction.

A (12:34)

So stop wiggling your eyebrows now.

B (12:36)

Well done. As you go deeper and deeper

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and

B (12:43)

this lovely, warm heaviness you're feeling in your eyelids, imagine it now moving down into your cheek, into your jaw, everything becoming soft and heavy and relaxed. Good. And now that warm, lovely, relaxed feeling around your eyes. Imagine it spilling back now into your head, inside your skull. A warm relaxation taking over every single cell of your brain, Completely soaking your

A (13:41)

brain

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in warm, relaxed

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energy.

B (13:52)

Like warm waves of energy lapping up against the beach of your mind.

A (14:09)

Enjoy

B (14:12)

these warm waves of energy lapping up against the beach of your mind. As your mind is soothed and calm. And all mental tension disappears. Evaporates. Good. As your head is feeling. Feeling heavy on the pillow. And your face is softening even more. And as your mind is relaxing, your body is relaxing. And as your body is relaxing, your mind is relaxing. And that lovely, warm relaxation that began around your eyes is moving down now into your nose, neck and shoulders. And the muscles of your shoulders are melting like butter into the bed. And any tension you may have carried in or on your shoulders today is evaporating as your arms are becoming nice and heavy. Feel your arms sinking into the bed as they become heavy. Heavy like they're made of wet sand. And the heaviness is moving all the way down into your hands and your fingers. It feels so nice to allow your hands to let go and release and relax. Good. So allow yourself to tune in right now to any sounds that may be going on around you. Maybe there are sounds within your bedroom or other rooms of your home, or from outside. And from now on, any sounds that you hear are taking you deeper and deeper. Because you're so relaxed. The sounds are simply passing right through you as vibrations moving through your body, taking you deeper and deeper. And the sound of my voice is also taking you deeper and deeper. And at some point, you'll simply let go. And drift. And float. And dream. As that lovely, warm relaxation moves, as

A (19:20)

a mist

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moves down inside your chest cavity, Opening and softening and relaxing your chest. Imagine a mist surrounding and supporting your heart, Softening

A (19:59)

your inner world.

B (20:05)

As all emotional tension disappears. Because you're so relaxed, You feel whole. And connected to yourself. As that mist of relaxation moves down further now down into your belly. And any muscles you may hold during the day in your belly are softening and your breath is deepening. And your pelvis is feeling nice and heavy on the bed. It's that wonderful warm relaxation is moving down now down your legs. Your thighs feeling heavy. Your knees, your calves, your ankles. Your legs feel like they're made of wet sand at the beach. So relaxed relaxation moving all the way down into your feet, into your toes. As you go deeper and even deeper. Imagine you are standing outdoors in the middle of a soft, winding path. It's late afternoon. You feel a warm breeze brushing against your cheeks. This is your personal path. You've been walking it your entire life, and you are continuing tonight. And as you go deeper and deeper into relaxation, you will become more aware

A (23:26)

of your own path

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and the choices you can make while walking it. You look behind you

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and notice that

B (23:48)

your path has come from quite a distance. And you've experienced many things. You've been over hills and through meadows. Sometimes you walked along rivers and even over some mountains. You've been through conflict and hard times and you've experienced growth and happiness. And as you look behind you, you get a sense of where you've come from. And as you look forward in the distance, you see a low stone wall. And there's a little gate in this stone wall. And your path passes right through this wooden gate. This gate is a point of trans. An opportunity for change. On this side of the wall,

A (25:29)

you're

B (25:29)

carrying all of your life experiences. So many of your experiences have been good, but some have been difficult and even painful. Your body may be carrying more than

A (25:52)

it needs

B (25:54)

or more than is good for you. Your spirit may be carrying relationships that no longer work for you. Tension, confusion, or patterns that hold you back. You look ahead and see that on the other side of the low stone wall is a beautiful open field full of wildflowers. It's big and spacious and full of life. Just seeing this field makes you feel good. You walk toward the stone wall and get closer to the gate. In a moment, when you open this wooden gate, you will step into this beautiful field, leaving behind the heaviness of any relationships that no longer work for you. You will drop all that baggage. You stand at the gate now. Your hand is on its wrought iron latch. Only you can open this latch for yourself. You slide the bolt to the side. You take a nice deep breath. And open the gate. You pause Briefly feeling the clarity in your body. And now you step through. And as you cross this threshold, you feel a quiet steadiness in your body. You close the gate behind you and lock it. You are on the other side of the world wall now. You reach out and pick a pink wildflower. You feel a soft light glowing inside of you,

D (29:42)

warm

B (29:46)

and clear. You have come home to yourself, And you are sending a signal to your own subconscious mind. I am allowed to feel good. I am allowed to feel good. I am allowed to feel good. The light is spreading now through your shoulders, down your arms, down your spine and your legs, filling every space with light and clarity. You are illuminated from within. And this light is carrying a truth, A deep knowing. That your life has a direction. And your body knows it. I am allowed to take care of myself. I am allowed to take care of myself. I am allowed to take care of myself. It feels good to walk along your path through the wildflowers. Each step feels easy and relaxed. As you watch the grass sway in the breeze and notice the beautiful array of colors, You recognize that you are on a unique journey. And you're allowed to feel good. The ground beneath you is holding you, carefully supporting you. You belong in the world. You belong on this path. And as you move, move forward, taking gentle step after gentle step, old feelings and patterns are loosening themselves. Old connections inside of you that no longer work are falling away, Drifting away on the breeze. And your inner being is expanding now. Into this beautiful meadow. You feel safe. I'm allowed to feel safe. I'm allowed to feel safe. I am allowed to feel safe. As you continue walking along your path, your light is expanding, Moving beyond the boundaries of your body, becoming a clear boundary around you. Your light is protecting you. You feel at ease. Space is opening up all around you. Your breath is flowing smoothly. Your spine is aligned. Your whole inner working world feels soft and kind. And as your inner being continues to expand, It is expressing itself through you. Through your choices, your actions, your vibration, As you allow yourself to simply be. And as you walk, taking gentle step after gentle step, You come to the edge of the meadow

A (38:39)

and look out

B (38:39)

onto a park with green grass and lots of trees. And other people are appearing naturally along your path. And they are calm and grounded. Their energy feels nourishing, warm. And as you walk closer to them, you see that their faces are relaxed. Their attention is genuine, And being near them feels good. These people respect your truth. They celebrate your clarity. They, too, have light inside of them. As you relax, going deeper and deeper, Conversations flow easily. Energy moves gently. Even the silence feels comfortable. There's room here for growth, for honesty, for joy. And after a while, you notice your light is mingling with theirs, becoming stronger. You feel safe, happy and alive. I am allowed to choose environments that nourish me. I am allowed to choose relationships that support me. I am allowed to find the rhythms that move me. I am allowed to choose environments that nourish me. I am allowed to choose relationships that support me. I am finding the rhythms that move me. The sun is going down now, and shadows are lengthening along your path. And as the air cools down, the light inside of you is growing brighter. You say goodbye for now to your new friends and continue walking. You notice a bridge over a river. It's strong, spanning from one land mass to another. You step onto it easily. You hear the rush of water under the bridge. You look down over the side. Below you. Your old patterns are drifting away in the water, moving downstream. You watch as they float away, and now they're gone. You feel balanced and clear. And with every step along the bridge, you feel lighter, more present, more yourself. You stop for a moment in the middle of the bridge and watch the water for a while. It rushes over rocks, creating foam, Curling and twisting. Its lovely sound is taking you deeper and deeper into relaxation. And as you are hypnotized by the water, You are pulled to a fundamental truth. Other people are walking their own path, too. Their journeys are unfolding according to their own timing. Their lives are moving in their own ways just as the water is moving over the rocks. Everything has its own path. You walk to the other side of the bridge. The air feels even clearer here, and the ground is steady beneath your feet. You feel a lovely spaciousness in your chest, in your shoulders, and between your thoughts. I am growing. I am growing. I am. Am growing. Your path is opening up wider now, Taking you to a lovely beach at the edge of the water. The sun has set and the air is cooling down. Up ahead, you see some of the people you connected with before. They've gathered around a campfire. You feel attracted to this fire, to the warmth of healthy companionship. You sit down on a log, surrounded by new friends. Their presence feels easy, and you are welcome here. There's nothing to do, nothing to think. Just being yourself is enough. Someone brings out a guitar, and you all sing a simple song together. The fire spits and crackles, And you feel the light of the circle getting stronger. It feels so good to be alive. I feel good. I feel good. Night has fallen, and the stars are out. And your light is even stronger than it was before. You say good night to your friends, leave the campfire, but you will be back here again. And you find yourself back in your own bed at home now, Your light shining from within. And every time you connect with this light within you, Or even just imagine this light within you, It will guide you on your path, Illuminating the next kind and gentle step. You need to take. As you drift it. And float.