← Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
One Day At A Time | Calming Sleep Hypnosis For Restless Minds | Sleep Magic Classics
00:45:25
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Transcript9 lines
- [00:00]
Listener
Foreign.
- [00:11]
Janie
Hi, I'm Janie and welcome back to Sleep Magic. Tonight we're revisiting one of our Sleep Magic classics from the Archive, Guided by Jessica. I'll be back with you soon for a brand new session, but for now our only ad break that makes this magic possible to go ad free. Follow the link in the show notes Something I talk about often is the importance of having a place you can return to. For me, Sleep Magic is meant to be that kind of space, a place your nervous system can come back to again and again to exhale, soften and feel supported at the end of the day. But if your mind won't quiet night after night, or if anxiety, depression, ADHD or insomnia are starting to interfere with your life, you may need a different level of care. Talkiatry is a 100% online psychiatry practice where licensed medical providers can evaluate, diagnose and prescribe medication when it is appropriate. With ongoing medication management built in, all clinicians accept major insurers so you can use your existing insurance and getting started takes just minutes. Complete a short assessment and you could schedule your first visit in days, not months. Head to to complete the short assessment and get matched with an in network psychiatrist in just a few minutes. That's tochiatry.com sleepmagic to get matched in
- [01:53]
Advertiser
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- [02:53]
Listener
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- [03:00]
Advertiser
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- [03:09]
Janie
Get Yourself comfortable, take a nice slow
- [03:12]
Listener
breath,
- [03:15]
Janie
and let tonight's sleep magic help you drift into a deep, restful sleep.
- [03:30]
Listener
So just allow your eyes to close easily and gently. Ah. I'd like you to bring your awareness now to your breathing. And just allow your breath to be normal and natural. But your awareness, which has been out in the world, doing things, stretching your life, achieving things, just allow your awareness to come back home to your body. Allow your awareness to come back home to your breath. This is that inner world. And you're feeling safer and safer in your inner world. Your inner world is peaceful, creative, actually kind of exciting. There's a lot going on inside, and it's where most of your power exists. So as you bring your awareness now up into your eyelids, allow the muscles of your eyelids to feel loose and limp and relaxed. Allow them to get heavy and sleepy, like you're taking a nap in the afternoon. And now I'd like you to accept the suggestion that the muscles of your eyelids are so relaxed, they simply will not open. And now test your eyelids to make sure they won't open by wiggling your eyebrows. Just pretend. Pretend you can't open your eyes. Give them a good wiggle. Good. Now, this relaxation that you have around your eyes is the same quality of relaxation that you will soon have throughout your entire body. So let's imagine this relaxation moving down, back, spilling into your head. Let's imagine this relaxation dripping into your head so that your head is starting to feel nice and heavy on the pillow. Imagine that your whole skull cavity is like a cave, one of those really cool caves where there's water dripping from the ceiling. And that's relaxation taking you deeper and deeper. Your whole brain is just surrendering and releasing into the relaxation. Your scalp is relaxing, the muscles of your face softening, resting. After a day of interacting with the world, You get to feel this quiet inside. Good. And let's imagine now that the relaxation is becoming a mist, a mist inside your brain, taking over every single cell of your brain. Let's imagine that mist is moving down into your neck. And someone reached out to me and asked that I address the throat, which I thought was a great suggestion. Let's imagine that mist of relaxation in your throat. This is a portal between you and the world. It's a place from which you express yourself, Your needs, desires, feelings. So allow your throat to relax. And give yourself permission to express yourself. There's room in the world for your truth. There's room in the world for your expression. Imagine it expanding into the world. And Everything's okay. As that mist of relaxation moves down now into your shoulders. And the muscles of your shoulders are melting like butter into the bed. And as your shoulders relax, that mist of relaxation is moving down into your arms, causing your arms to feel nice and heavy. Your arms have done so many little tasks today, and now they're on vacation. As that mist of relaxation moves the down now into your hands. The palms of your hands are feeling warm and open. Perhaps they even tingle a little as the relaxation moves down now into your fingers. Every finger feeling full, heavy, and totally relaxed. Totally relaxed. Relaxed. During this recording, you will always be aware of all the sounds going on around you, at least at first. But from this moment on, no sound that you hear will bother or disturb you in any way. In fact, from this moment on, any sound that you that you hear like someone else in the bedroom, traffic on the street, noises from another room, those sounds will actually cause you to go deeper and deeper into relaxation. Listen to those sounds right now and let them take you deeper. Just decide that they're taking you deeper. And they do. Good. The only sound you're paying any attention to is the sound of my voice. And even the sound of my voice is taking you deeper and deeper so that you're beginning your own journey. As the sound of my voice helps you spiral into your own dreaming and floating and drifting. Soon my voice will feel like it's far away. And that's good. Imagine that mist of relaxation now moving down from your throat down to your heart. Imagine that mist of relaxation surrounding and supporting your heart. Just take a moment right now to be present with your own heart. Imagine that mist is kind of holding it. It's so nice to slow down and connect with with yourself. And your heart has been really active in the world today, receiving signals, giving signals, reading the room, pumping blood. So it's nice to just give it this moment to say thank you. Thank you. Heart and any emotional tension that it may be carrying is evaporated as that mist of relaxation comes down deep into your body, deep into your belly, causing your pelvis to feel heavy on the bed. And as the muscles of your belly relax, your lower back lets go, your buttocks relax. And that mist of relaxation moves down into your lower legs. Your legs feeling nice and heavy, like they're made of marble. And as the relaxation moves down into your feet, the soles of your feet are feeling warm and open. Perhaps the soles of your feet even tingle a little as you allow that mistake of relaxation to move down into your toes. Every Toe feeling full, heavy and totally relaxed. Totally relaxed. Good. I'd like you to imagine that it's dawn and on your left, the sun is just peeking over the horizon. The sky is lighting up in a golden glow, And any clouds that had been hanging in the atmosphere are beginning to dry and scatter. As the sun rises ever so slowly, you feel a sense of rising in yourself, an excitement, an openness and anticipation of the day. As you imagine seeing the sunrise, You stretch and yawn. I love my life. With every day, I appreciate my life more and more. I love my life. There is so much to do, So much to love, learn, So much to enjoy. I'm learning to love myself, To stay centered. And grounded. As I continue to grow. As the sun makes its way up into the sky, You feel stronger, clearer and more motivated. You begin moving into your day, doing things, Buoyed by the rising energy and warmth. You are active and engaged. Life is good. I have plenty of energy for everything I want to do. I have plenty of energy for everything I want to do. I have more than enough energy for everything I want and need to do. I feel excited to give to the world. I feel excited to give to the world. I have natural gifts. And I enjoy offering my gifts. I have natural gifts. And it feels good to give my gift to the world. I love my life. I love being alive. I love my life. As the sun makes its way to its peak, So bright in the noontime sky, You are fully engaged in your life, Expressing yourself, Working with others, Making things happen, happen. You are energized and active. One day at a time, I am growing. One day at a time, I am expanding. I am growing in skill. And compassion. And self acceptance. I'm growing in skill, Compassion. And self acceptance. I accept myself fully. I accept my strengths. I even accept my weaknesses. I accept my humanity. I love being alive. As the sun carves its path into the west. And dip slightly in the sky, You take a rest. You are digesting the events and activity of the morning. You slow down. And find a stillness inside of you. There is a natural lull in the day. I enjoy finding the peace inside myself. I relax easily. The stillness inside of me is my strength. The stillness inside of me is my strength. I enjoy finding peace inside of me. I relax easily. As the afternoon progresses and the sun weakens a little, Your energy returns. And you become focused again. It's time to wrap things up. Complete your actions for the day. Offer your final pulse into the world. Relaxation is my superpower. It helps me to be More effective. Relaxation is my superpower. It helps me to be clear, focused and effective. Relaxation is my superpower. It brings me wisdom, patience. And intuition. As the sun moves toward the horizon, you come back to your home. You connect with your your loved one, both human and animal. Where the morning brought expansion. The early evening brings contraction and gathering. The air is cooling. Your body is contracting. It's dusk outside. And the light is beautiful, Romantic. And full of mystery. Life is balanced. I enjoy finding balance in my day. I am enough. I do enough. I have enough. Life is balanced. Balanced. And I enjoy exploring balance in my day. I am enough. I do enough. I have enough. As the sun sets, you naturally go inside yourself. Engage with your senses, Your imagination. And your memories. You digest and process the day. This is a time of reflection. And as night falls and the stars emerge, You lie down. And slip into sleep, Taking yourself deeper and even deeper. I love my life. I slow down and enjoy the moment of my life. I'm comfortable in my own skin. With every day, I become more and more comfortable in myself. One day at a time, I go deeper and deeper. Into this safe place inside of me. Me. One day at a time, I go deeper and deeper into relaxation. One day at a time, I love myself more and more. Or. One day at a time, I accept myself more and more. One day at a time, I honor myself more. All of these messages are sealing themselves on my subconscious mind. One day at a time. As I drift. And float. And dream, It.