Satwana - Self hypnosis for sleep

The speaker guides the listener through a relaxation exercise, focusing on deep breathing and releasing tension in various parts of the body. They encourage the listener to let go of work-related stress and worries, and imagine a peaceful mental space. The listener is guided into a state of relaxation and readiness for restorative sleep. Now I want you to find a comfortable position and I want you to take three deep breaths. Exhale for a count of four, hold it for a count of three and exhale for a count of four. I want you to do this three times. Feel the rhythm of your breath. You feel connected inside. You give it your self permission to allow me to guide you. Now bring your attention to the top of your head, allowing a sense of relaxation to wash down over your scalp, forehead, temples, eyelids and cheeks. Relaxing your jaw as this sense of calm and peace continues to release and relax the neck muscles all the way through your shoulders, softening them along the way. Pay no attention to any outside sounds except for my voice, for these outside sounds are everyday sounds of life and cannot distract or disturb you. Now allow this sense of relaxation to continue down your upper arms, elbows, forearms, shoulders and neck. Now allow this sense of relaxation to continue down your upper arms, elbows, forearms as it relaxes and releases any tension from your wrists, hands and all the way to the tips of your fingers. As that sense of relaxation now continues bringing calm and peace to your chest area, helping to open it up and let go of anything that no longer serves you. Now it continues down through your solar plexus and your belly area, bringing an unwinding and letting go. Keep breathing. With each deep breath you take, imagine exhaling stress and tension, allowing your body to naturally release any burdens. As you continue to unwind, visualize your workplace fading into the background. Picture any stress or worries about work lifting away like clouds, leaving you in a serene mental space. Feel the tension associated with work responsibilities melting away, leaving only a sense of accomplishment and satisfaction. You, Satwarna, are in control, able to manage challenges with calmness and clarity. Daydreaming feeling of relaxation takes over, letting go, drifting down deeper and deeper. Envision a protective bubble surrounding you, shielding you from stress. Feel its calming energy as you move through your day. Allow that calming sense of relaxation to continue through your hips and pelvis, releasing any tension. As this wonderful feeling of calm continues to travel down your thighs, helping relax those big muscles all the way to the smallest of muscles, you allow the relaxation to deeply calm your knees, shins and calves. Imagine a serene night sky, each star representing a peaceful thought. As you release any concerns about work, feel these calming thoughts surrounding you, guiding you into a tranquil and effortless sleep. Picture a mental fighting cabinet where you can neatly organize and set aside any work-related thoughts. Close the cabinet and lock it, allowing your mind to shift its focus to restful and rejuvenating sleep. As this sense of peace deeply relaxes your ankles, heels, arches, and loosens up every single one of your toes to the very tip, perhaps bringing a tingling sensation. Envision a soft, comfortable bed inviting you to rest. Yes, your bed, Satvarna. As you sink into its embrace, feel a profound sense of ease and comfort, ensuring a night of deep and rejuvenating sleep. Allow the sounding sounds of the night to be your lullaby, gently guiding you into a state of profound relaxation. Your mind is free and your body is ready to embrace a night of restorative sleep. Envision your soft, comfortable bed inviting you to rest. As you sink into its embrace, feel a profound sense of ease and comfort, ensuring a night of deep and rejuvenating sleep. Allow the sounding sounds of the night to be your lullaby, gently guiding you into a state of profound relaxation. Your mind is free and your body is ready to embrace a night of restorative sleep. As you sink into its embrace, feel a profound sense of ease and comfort, ensuring a night of deep and rejuvenating sleep. As you touch zero, you will go deep asleep. Now, five, let it go. Four, three, two, one. Zero. Deep sleep.