Sleep and Relaxation (Male Voice)

The transcription is a guided meditation for deep and restful sleep. It instructs the listener to close their eyes, relax their muscles, and focus on their breath. The meditation guides them through relaxing each part of their body, from their scalp to their toes. It also includes positive suggestions for a restful sleep and encourages the listener to let go of any negative thoughts or stress. The meditation ends with the listener drifting into a sound and peaceful sleep, awakening refreshed in the morning. For the next 20 minutes, I will guide you into a deep and restful sleep. I will give you hypnotic suggestions to help you fall asleep faster and to sleep even deeper, resting your mind and relaxing your body. If you would, close your eyes now and rest your head gently on your pillow. Move your body into the most comfortable position for you. Begin to breathe deeply in and out the nose, watching the breath as it flows smoothly in and out the nostrils. Relax and breathe. Now think of the muscles in your scalp and forehead feeling very comfortable and relaxed. You will find as you think of these muscles relaxing, they will do so. As the muscles of the forehead relax, you may notice a slight increase in tension around the eyebrows. Now concentrate on the eyebrows and all around the eyes and this tension will fade away easily and effortlessly. Now feel the small muscles of the eyelids relax and feel the relaxation move deeply inside your eyes and to the back of the eyes. Let all the facial muscles relax. The cheekbones and the cheeks, the jaw and the chin, and the lips and the mouth easily relax. This feels pretty good, doesn't it? As the muscles of the mouth relax, you will find that your mouth automatically becomes not too moist and not too dry, but just moist enough to keep you comfortable. Now feel the relaxation spread deep in the back of your throat, deep in the back of the head and neck, and deep into the neck and shoulders. That's right, you're doing excellent. Now let the arms relax. Relax the upper arm and concentrate on the forearms and feel them relax. All of the muscles between the elbows and the wrists relax. You feel the relaxation across the top of the hands, deep into the hands and palms. Now the fingers relax all the way into the fingertips. As they do, you may or may not feel a slight tingling in the fingers. If you do, you will find it to be a very pleasing sensation, a very pleasant feeling in the fingers. Now bring your attention back again to the relaxed muscles of the neck and shoulders and let the relaxation flow to the chest and lungs and your breathing is easy and gentle. You can feel yourself relaxing more with each gentle and easy breath. You relax more and more with the sound of my voice and all outside sounds are not important. Only the sound of my voice is. Now let the relaxation spread to the broad of the back and feel it move gently down the back to the lower part of the back. You easily let all the muscles of the body go to sleep in a sense while remaining conscious and aware and concentrating. Now feel the relaxation spreading around and deep into the sides. Let the muscles of the stomach relax deep into the stomach and all the muscles of the stomach and hips relax. Now let the legs relax and feel the relaxation spreading into the thighs, the knees and the calves and the legs relax. The legs are where you often hold tension from the day. So breathe in relaxation and breathe out letting go of any stress and tension. Relax all the way down to the ankles. Now let the feet relax, the heels of the feet, the undersides of the feet, deep into the feet and the tops and finally even the toes relax. You may even feel a slight tingling sensation in the toes. It feels so good to relax and let go of all the tension. Focus on your breathing and my voice and enjoy this relaxation you have created. Now in just a moment I will begin to count down and with each descending number your level of relaxation will double. Five, sinking deeper and deeper down. Four, so calm, so peaceful and so relaxed. Three, letting go and it feels so good to just let go. Two, getting even closer now. One, peacefully and comfortably relaxed. Zero, can you imagine being just relaxed again whenever you want? All you have to do is close your eyes and put your head on your pillow. Now remain in your own private sanctuary you've naturally created. This is the most important place for you to be because you want to be here to relax and drift into a comfortable and soothing sleep. Focus on how you are resting and allow yourself to drift and float and allow yourself to float into a restful sleep. That's right, you are doing so well so far. As you drift deeper and deeper your positive thoughts are completely aligned and true for you and you remember you have more positive suggestions coming so you can learn more and definitely drift into a relaxing and soothing sleep. Your unconscious mind will absorb these suggestions easily and effortlessly because they become automatic for you. They become a part of you at your deepest level. All the positive suggestions that you accept become a permanent part of your unconscious mind. The unconscious mind is the creative, learning, intuitive and much more powerful part of your mind. So you can say to yourself, I'm resting and relaxing as my mind floats and drifts. I'm resting and it places my mind and body at ease. I've accomplished all I need for today and tomorrow is another day and I easily accomplish anything necessary tomorrow. For now, I let go of all unfinished business. Right now, I focus on relaxation and a comfortable and soothing sleep. I have the perfect room, bed and pillow for deep and refreshing sleep. Your unconscious mind will absorb these suggestions easily and effortlessly because they become automatic for you. They become a part of you at your deepest level. All the positive suggestions that you accept become a permanent part of your unconscious mind. The unconscious mind is the creative, learning, intuitive and much more powerful part of your mind. So you can say to yourself, I'm resting and relaxing as my mind floats and drifts. I'm resting and it places my mind and body at ease. I've accomplished all I need for today and tomorrow is another day and I easily accomplish anything necessary tomorrow. For now, I let go of all unfinished business. Right now, I focus on relaxation and a comfortable and soothing sleep. I have the perfect room, bed and pillow for deep and refreshing sleep. For now, focus and release any negative thoughts and feelings with your breath. Release any stress and tension from your mind and body. With each new positive statement, you become more asleep and this feeling strengthens as you continue to drift deeper and deeper into relaxation. Allow yourself to drift deeper and deeper into sleep and allow those positive statements to flow into your mind as you drift into a sound and restful sleep. You become aware to how comfortable you feel. You are aware of how soothing sleep is, how relaxing sleep is and you know you can sleep through the night. You feel so relaxed and your head and shoulders are in the right position. Your back is supported and you are becoming less and less aware of your surroundings. You lay here comfortably because sleep is automatic and natural. Your pillow and bed equals comfortable and calm sleep for you. As you drift deeper now, if thoughts and images come into your mind, place those thoughts and images in a box. In the box is a nice tight lid. Place the lid on the box and place the box on the top shelf of your closet. You can go back to that box at another time, a time that is more appropriate, a time that will not interfere with your sleep. For now, in this present moment, let go of all thoughts and images and drift into a sound and restful sleep. You shift your focus into your positive thoughts and relaxation. Allow relaxing thoughts to flow through your mind. Thoughts such as, you are a confident person and you know you can sleep comfortably. You've accomplished everything you need for one day and you know it's time for a refreshing sleep. You've reached many positive goals today and created this feeling of relaxation and sleep. You are ready to sleep. You always sleep soundly and peacefully all night long. You drift into sleep easily and effortlessly. You stay asleep all night long. Now allow your own positive ideas to flow through your mind and let the thoughts into your mind and body. As you do this, you are becoming more sleepy and more relaxed. Each easy breath, imagine yourself in your own private sanctuary, smiling, feeling perfectly relaxed and asleep. It feels pretty good, doesn't it? Deep sleep, restful sleep, refreshing sleep, comfortable sleep, soothing sleep, and dreaming sleep. That's right, drift into a comfortable and relaxing sleep. And in your own calm sanctuary, you drift easily into a sound and peaceful sleep, into a completely restful sleep. Now sleep soundly throughout the night. Have a peaceful and restful sleep. And if you awaken through the night, know that you can easily return to a restful sleep. Your breathing becomes slower, deeper, and you become more comfortable and relaxed. You're drifting and floating into a sound and restful sleep, completely undisturbed throughout the night. You awaken at the destined time, feeling rested and refreshed. There's nothing for you to do right now, nothing that needs your attention. There's nothing for you to do. Just enjoy your private sanctuary. It is that peaceful and tranquil place you create in your mind because it's so relaxing, and that means you are sleeping. A person is able to make this their reality too. Become aware of the sounds and different sensations in your private sanctuary. You may hear sounds of nature or water cascading over rock down a peaceful stream. Just allow yourself to experience all the pleasant qualities of your private sanctuary. Drifting to a sound and restful sleep where you are drifting, floating, and relaxing. All the muscles in your body are feeling loose, limp, and relaxed as you sink down into your bed. You are so relaxed, drifting deeper and deeper down into sleep. Allow yourself to enjoy this peaceful journey. You are drifting, floating, and relaxing. You are feeling so peaceful and tranquil, so calm and relaxed. That's it. You're feeling more and more relaxed with each easy, calm, and peaceful breath. You are drifting easily into a perfect state of sleep. Feeling calm, relaxed, and tranquil. Drifting down deeper and deeper. That's it. Just let go. Relaxing deeper and deeper. Feeling so sleepy and relaxed. Dropping down into a state that follows deep relaxation. That's it. Sleep. Thank you for watching. Please subscribe. Thank you for watching. Please subscribe. Thank you for watching.