Latest / Abide Meditation App / Get Back to Sleep 🌙 Guided Meditation to Release Worry _ Relax

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Get Back to Sleep 🌙 Guided Meditation to Release Worry _ Relax · Abide Meditation App

• 0:04
  Speaker 1: There's nothing more frustrating than waking up in the middle
• 0:07
  Speaker 1: of the night and not being able to get back
• 0:10
  Speaker 1: to sleep. The first thing to realize is to accept
• 0:18
  Speaker 1: that this is what's happening and being okay with that.
• 0:26
  Speaker 1: The second thing is to shift your mind state to
• 0:30
  Speaker 1: your imaginations. This is where your mind and body will
• 0:37
  Speaker 1: eventually begin to relax. In a moment, I will try
• 0:45
  Speaker 1: to help you fall back asleep as you listen to
• 0:49
  Speaker 1: my guidance and visualize the words that you will hear.
• 0:56
  Speaker 1: You don't have to go back to bed right now.
• 1:00
  Speaker 1: You can walk around or do Whatever makes you feel
• 1:05
  Speaker 1: most comfortable. Okay, let's begin. You're awake, but it's not
• 1:20
  Speaker 1: time to rise yet. The world around you is quiet, dim,
• 1:27
  Speaker 1: gentle at the edges. Even the air feels softer somehow.
• 1:39
  Speaker 1: the sounds, the shadows, the way your body rests half asleep,
• 1:47
  Speaker 1: half aware. There's no pressure here, no demands, just this moment,
• 1:56
  Speaker 1: unfolding softly, like a wave that doesn't need to reach
• 2:01
  Speaker 1: the shore. You're in between not fully asleep, hovering gently
• 2:13
  Speaker 1: between worlds, and that is okay. This is a space
• 2:25
  Speaker 1: the body understands, a calm channel between tides, suspended between
• 2:33
  Speaker 1: movement and stillness. there is nothing to fix, nothing to chase,
• 2:49
  Speaker 1: nothing to resist. The sea is near, not in the
• 3:03
  Speaker 1: sense of distance, but in rhythm, in feeling, imagine it now,
• 3:16
  Speaker 1: the ocean at night, a vast expanse of black blue water,
• 3:22
  Speaker 1: smooth as silk under the stars, no harsh waves, just
• 3:31
  Speaker 1: long rolling motion, the moon hangs low, silver and quiet,
• 3:42
  Speaker 1: casting soft light that dances over the ripples. Clouds drift
• 3:52
  Speaker 1: slowly overhead. The air is cool, sorted and alive. You're
• 4:09
  Speaker 1: lying on the sand, Or maybe in a small boat,
• 4:14
  Speaker 1: drifting just beyond the shore. There's no one else here,
• 4:25
  Speaker 1: just you. Just the water and your breath. Your breath
• 4:36
  Speaker 1: begins to fall into rhythm with the sea. Inhale like
• 4:45
  Speaker 1: the sea drawing in, gathering. And exhale like the sea
• 4:54
  Speaker 1: releasing and emptying. Your breath expands, then softens, comes in,
• 5:12
  Speaker 1: then rolls away. Each inhalation stretches across your ribs, wide
• 5:22
  Speaker 1: and open. Each exhalation smooths the space between your eyes,
• 5:34
  Speaker 1: across your shoulders and down your spine. You're not trying
• 5:41
  Speaker 1: to breathe a certain way. You're remembering. Remembering. remembering how
• 5:48
  Speaker 1: it feels to let your body find its own tide.
• 5:57
  Speaker 1: The sea is timeless, and so is your breath. It
• 6:03
  Speaker 1: carries you like driftwood, like a shell floating just beneath
• 6:08
  Speaker 1: the surface, slowly spinning in place. you begin to notice
• 6:17
  Speaker 1: small things now, the way the air feels cooler with
• 6:22
  Speaker 1: each breath in, warmer with each breath out. the way
• 6:31
  Speaker 1: your hands rest against the sheet or blanket, palms open,
• 6:38
  Speaker 1: fingers slightly curled. the softness of the fabric under your fingertips,
• 6:50
  Speaker 1: the stillness in your legs, the weight of your hips.
• 7:01
  Speaker 1: Even without moving, you are shifting deeper and slower. The
• 7:14
  Speaker 1: bed feels broader now, like it stretches beyond the room,
• 7:20
  Speaker 1: like it has no edges, as if you're floating on
• 7:24
  Speaker 1: a raft, rocked by invisible currents. The motion is subtle
• 7:31
  Speaker 1: but sure, a slow sway barely there, but enough to
• 7:38
  Speaker 1: remind you that you're being held. The ocean doesn't rush,
• 7:47
  Speaker 1: it doesn't force, it breathes, and so do you, in
• 7:56
  Speaker 1: and out, each breath more quiet than the last, each
• 8:09
  Speaker 1: wave of thought less certain, less needed, There may be
• 8:22
  Speaker 1: a flicker of a thought here and there, and that's okay.
• 8:29
  Speaker 1: Let these thoughts drift like leaves on water. Let them rise,
• 8:36
  Speaker 1: bob gently and move on. You don't need to follow.
• 8:50
  Speaker 1: now feel your eyes soften further, feel the space between
• 8:55
  Speaker 1: your brows loosen, let your jaw grow slack, your teeth ungrit.
• 9:07
  Speaker 1: your breath fills the space in your chest, then it
• 9:11
  Speaker 1: flows down into your belly, then into your hips and
• 9:16
  Speaker 1: your legs. Each breath is like a tide, brushing across
• 9:22
  Speaker 1: every part of you. When you inhale, imagine the sea
• 9:31
  Speaker 1: stretching up the shore, lapping softly at the rock and
• 9:36
  Speaker 1: the sand. When you exhale, picture it receding again, pulling
• 9:47
  Speaker 1: everything unwanted out to sea. the tide smooths all sharpness,
• 10:03
  Speaker 1: fills all cracks, leaves only stillness, you are part of
• 10:14
  Speaker 1: that now, The air is thicker, heavy with salt and moisture.
• 10:26
  Speaker 1: It gathers around your skin, cool in places where the
• 10:30
  Speaker 1: blanket doesn't reach. But you're warm underneath, in your own
• 10:37
  Speaker 1: small world. let your attention move down slowly, your forehead relaxed,
• 11:01
  Speaker 1: your temples loose, your cheeks calm, there is no effort now,
• 11:09
  Speaker 1: only breath, only waves, only softness, your neck heavy, your
• 11:21
  Speaker 1: shoulders surrendering, your arms still warm and open. The ocean
• 11:34
  Speaker 1: drifts around you, beneath you, and through you. Its rhythm
• 11:45
  Speaker 1: is steady, And timeless. Like your pulse. Like the earth turning.
• 11:57
  Speaker 1: Now your chest. Lifting and falling. There is no tightness.
• 12:02
  Speaker 1: Just quiet. Let the sea wash through your belly. Let
• 12:13
  Speaker 1: it soften any knots or clenching. let it warm the
• 12:17
  Speaker 1: space behind your ribs, down into your hips now, broad
• 12:27
  Speaker 1: and grounded, feel them press gently into the bed, support
• 12:36
  Speaker 1: it like the keel of a boat resting easy on
• 12:41
  Speaker 1: open water, your thighs are heavy and soft, your knees loose,
• 12:57
  Speaker 1: your calves warm and calm, your feet are fully still,
• 13:08
  Speaker 1: each toe untouched by thought, from head to toe now,
• 13:17
  Speaker 1: you are ocean, moving without moving, still but not stiff,
• 13:30
  Speaker 1: there is no effort, only breath and tide, sleep is returning,
• 13:43
  Speaker 1: not because you chased it, but because you invited it,
• 13:49
  Speaker 1: you made the space, you allowed it, now the sea
• 13:57
  Speaker 1: can take over, the thoughts grow slower, fewer, like clouds
• 14:04
  Speaker 1: drifting apart, your body is done for the night, it
• 14:13
  Speaker 1: asks for nothing more. the sea continues, waves arriving, waves retreating.
• 14:31
  Speaker 1: breathe in and breathe out. darkness spreads gently behind your eyes.
• 14:42
  Speaker 1: deeper than before, more complete. you are no longer on
• 14:50
  Speaker 1: the edge, you are floating, the world is hushed, and
• 14:57
  Speaker 1: the hush belongs to you. let the sea carry you,
• 15:05
  Speaker 1: breath by breath, wave by wave, into deep sweet unbroken sleep.
• 15:23
  Speaker 1: there's a forest waiting for you. it's not one you've
• 15:28
  Speaker 1: walked before, but one your soul remembers. the trees are
• 15:38
  Speaker 1: tall and timeless, their roots tangled deep beneath the surface
• 15:43
  Speaker 1: of things, holding everything in place. And here, in this
• 15:51
  Speaker 1: quiet grove, beneath the canopy of stars, your body can
• 15:57
  Speaker 1: finally begin to rest. You've arrived at the edge of
• 16:04
  Speaker 1: the woods. The path ahead is isn't sharp or defined.
• 16:12
  Speaker 1: It's soft, like moss under bare feet. The light is low,
• 16:22
  Speaker 1: thick with golden twilight, and as you take a step forward,
• 16:28
  Speaker 1: the noise of the day falls behind you like an
• 16:32
  Speaker 1: old coat slipping from your shoulders. There is no more
• 16:39
  Speaker 1: to carry. Not now. Not here. Breathe gently now. You
• 16:52
  Speaker 1: don't have to control it. Let your breath move through you.
• 16:58
  Speaker 1: Like the wind slipping between branches. Soft. Effortless. Unhurried. And
• 17:08
  Speaker 1: with each exhale, feel your body loosen its grip. Feel
• 17:22
  Speaker 1: your thoughts grow quieter, like birds returning to their nests
• 17:27
  Speaker 1: at dusk. In this forest, time moves differently, slower. Everything
• 17:47
  Speaker 1: here breathes with you. You can almost feel the heartbeat
• 17:53
  Speaker 1: of the earth beneath you, thudding softly beneath the soil.
• 18:07
  Speaker 1: Imagine lying down here, right in the middle of this sanctuary.
• 18:15
  Speaker 1: Beneath you is a soft cushion of leaves, warmed by
• 18:20
  Speaker 1: the sun from earlier in the day. It holds you
• 18:27
  Speaker 1: the way a hammock does. There's no resistance, just support.
• 18:43
  Speaker 1: Now feel a gentle warmth blooming at the top of
• 18:47
  Speaker 1: your head, like the last rays of sun catching the
• 18:51
  Speaker 1: tips of the tallest trees. The warmth trickles slowly down
• 19:04
  Speaker 1: your scalp. loosening the places where the mind holds tension.
• 19:12
  Speaker 1: It melts over your forehead, smoothing the lines there. It
• 19:21
  Speaker 1: drips like warm rain across your closed eyelids, across your cheeks,
• 19:29
  Speaker 1: softening your jaw. Let it move without effort, like the
• 19:41
  Speaker 1: shadows shifting on the forest floor. Every muscle in your
• 19:54
  Speaker 1: face dissolves into stillness. You feel the quiet glow of
• 20:00
  Speaker 1: this warmth now flowing into your shoulders, where the weight
• 20:05
  Speaker 1: of your day has collected. But here, in the arms
• 20:14
  Speaker 1: of the forest, that weight has nowhere to stay. Let
• 20:21
  Speaker 1: it slip away. Let it fall like old bark from
• 20:26
  Speaker 1: the trees. The warmth slides down your arms down through
• 20:40
  Speaker 1: your elbows and wrists, into your hands that no longer
• 20:45
  Speaker 1: need to grasp. Your fingers uncurl, empty, content. Let them
• 21:04
  Speaker 1: rest like petals on the air. The forest air is
• 21:15
  Speaker 1: rich with scent, damp earth, wildflowers, something sweet like cedar
• 21:24
  Speaker 1: and sage. With every breath, that scent flows into your chest.
• 21:34
  Speaker 1: You don't have to do anything, just allow your lungs
• 21:38
  Speaker 1: to open like leaves to the morning light. And as
• 21:44
  Speaker 1: you exhale, feel the gentle sigh of the forest echoing back.
• 21:59
  Speaker 1: You breathe, and the forest breathes with you. now let
• 22:13
  Speaker 1: your attention drop to your belly, that soft sacred place
• 22:18
  Speaker 1: where your breath begins, it rises and falls like a
• 22:26
  Speaker 1: gentle hill beneath your hand, let it move with the
• 22:33
  Speaker 1: rhythm of the wind, let it be slow unforced and natural,
• 22:46
  Speaker 1: like animals bedding down in tall grass. Everything is safe now,
• 22:59
  Speaker 1: everything is slowing down. The warmth now pours into your
• 23:15
  Speaker 1: strong legs that carry you through life. Tonight, they are
• 23:23
  Speaker 1: allowed to be still. There are no journeys to make.
• 23:28
  Speaker 1: There is no direction to go. Feel them soften, spreading
• 23:35
  Speaker 1: gently into the forest floor. And now the warmth curls
• 23:49
  Speaker 1: through your knees, your calves and your ankles, spilling into
• 23:55
  Speaker 1: your feet, down through your soles, into your toes. Let
• 24:04
  Speaker 1: go of the last bits of effort. Let it all
• 24:08
  Speaker 1: pour out of you. into the mossy ground. Now feel
• 24:26
  Speaker 1: your whole body as one, one shape, held by the forest,
• 24:33
  Speaker 1: bathed in dusk. You're not separate from the earth anymore,
• 24:42
  Speaker 1: You are part of it. A tree amongst trees. A
• 24:47
  Speaker 1: breath among many. A stillness inside a greater stillness. Above you,
• 25:08
  Speaker 1: the sky is deepening into a soft indigo. you can
• 25:13
  Speaker 1: just make out the first stars blinking awake. There is
• 25:20
  Speaker 1: no need to look for them, just feel them like
• 25:26
  Speaker 1: quiet eyes watching over you from a place beyond words.
• 25:44
  Speaker 1: Maybe you feel a tingling in your hands or a
• 25:47
  Speaker 1: gentle buzzing in your chest. That's your nervous system unwinding.
• 25:57
  Speaker 1: That's your body remembering how to heal itself. Let it happen.
• 26:04
  Speaker 1: Let everything happen. Exactly as it needs to. and now
• 26:23
  Speaker 1: you are being drawn downward not in a heavy way
• 26:28
  Speaker 1: but like a leaf floating toward the forest floor suspended
• 26:34
  Speaker 1: in a moment between air and earth that moment before
• 26:40
  Speaker 1: sleep that edge between awareness and dream. You don't need
• 26:57
  Speaker 1: to resist it, let yourself slip across that threshold. You
• 27:15
  Speaker 1: are already crossing, already fading into the soft mist of sleep.
• 27:22
  Speaker 1: Deeper and deeper. Let the forest close gently around you.
• 27:38
  Speaker 1: Let the night keep watch. You are protected here, and
• 27:53
  Speaker 1: now you are entering a peaceful and deep sleep. The
• 28:10
  Speaker 1: forest is still. but alive in its own quiet way.
• 28:18
  Speaker 1: A breeze whispers through the trees, soft and steady like
• 28:23
  Speaker 1: a lullaby. The light is fading as the sun sets,
• 28:29
  Speaker 1: like it too is ready to rest. You walk along
• 28:44
  Speaker 1: a winding path beneath tall ancient trees. The air smells clean,
• 28:52
  Speaker 1: a little bit like moss and rain. There's no destination,
• 29:00
  Speaker 1: no pressure, just the sound of your steps on the
• 29:06
  Speaker 1: soft earth and the hush of evening settling in. Up ahead,
• 29:21
  Speaker 1: something catches your eye. A single leaf lying on the path. Simple, ordinary,
• 29:31
  Speaker 1: but something about it draws you in. You kneel down
• 29:36
  Speaker 1: and pick it up. It's lighter than you expected. You
• 29:47
  Speaker 1: hold it between your fingers. Its stem is thin and
• 29:52
  Speaker 1: slightly curved. Veins run across its surface, like a quiet map.
• 30:04
  Speaker 1: The green is beginning to fade at the edges, hinting
• 30:08
  Speaker 1: at the start of change. You turn it gently in
• 30:13
  Speaker 1: your hand, studying it. And just like that, your attention narrows.
• 30:31
  Speaker 1: The forest fades. the trees, the sky, the sound of
• 30:38
  Speaker 1: the stream, they all slip to the background as your
• 30:44
  Speaker 1: focus clings to this single leaf. you understand. This leaf
• 31:07
  Speaker 1: is a thought, not a helpful one, not a peaceful one.
• 31:14
  Speaker 1: It's the kind of thought that shows up uninvited, a worry,
• 31:19
  Speaker 1: a what if. You didn't plan to hold it, but
• 31:27
  Speaker 1: here it is in your hand. and it's keeping you
• 31:31
  Speaker 1: from seeing everything else. You stand and walk toward the
• 31:43
  Speaker 1: sound of water. There, just off the path, a stream
• 31:49
  Speaker 1: glides through the forest. It winds over smooth stones, quietly
• 31:56
  Speaker 1: doing what it's always done, flowing forward You crouch beside it.
• 32:10
  Speaker 1: The leaf is still in your hand. And you realize.
• 32:16
  Speaker 1: This is the moment. You can let it go. You
• 32:27
  Speaker 1: don't have to carry this worry. You don't have to
• 32:31
  Speaker 1: solve a problem right now. You don't have to think
• 32:35
  Speaker 1: your way out of it. You just have to stop
• 32:39
  Speaker 1: holding it. You place the leaf gently on the surface
• 32:49
  Speaker 1: of the stream. At first it rests there, still and uncertain.
• 32:59
  Speaker 1: the water begins to carry it, not forcefully, but steadily.
• 33:06
  Speaker 1: You watch it drift, further and further, until it's just
• 33:12
  Speaker 1: a speck. And now, gone. Just like that. The thought
• 33:38
  Speaker 1: leaves with it. The overthinking. The tension you didn't realize
• 33:43
  Speaker 1: you were holding onto. Is now gone. The water carries
• 33:49
  Speaker 1: it all. Without judgment. Without effort. You stand for a while.
• 34:00
  Speaker 1: watching the stream continue its quiet journey. And without the
• 34:05
  Speaker 1: leaf in your hand, you feel lighter, not just in body,
• 34:12
  Speaker 1: but in mind. Your breathing relaxes, and every breath is
• 34:17
  Speaker 1: full and easy now. As your focus returns, you notice
• 34:45
  Speaker 1: the forest again. The light through the trees, turning soft gold.
• 34:52
  Speaker 1: The butterflies rising in the warm air, like floating petals.
• 34:59
  Speaker 1: The dragonflies hovering in the air. their wings catching hints
• 35:03
  Speaker 1: of light. The green around you is vivid, lush and alive.
• 35:12
  Speaker 1: The more you let go, the more you see, the
• 35:16
  Speaker 1: more you release, the more you feel. You wander forward,
• 35:43
  Speaker 1: no thoughts pulling at you now, no heaviness in your chest,
• 35:49
  Speaker 1: only stillness. Eventually you come to a clearing a quiet
• 36:08
  Speaker 1: place where the sky opens above and the ground is
• 36:12
  Speaker 1: blanketed in moss. You lie down and the earth receives you.
• 36:23
  Speaker 1: There is no resistance only support. Above the stars are
• 36:31
  Speaker 1: beginning to appear one by one soft and slow, and
• 36:38
  Speaker 1: without trying, you begin to rise, gently, as if lifted
• 36:45
  Speaker 1: by the hush of the forest itself. You float above
• 37:06
  Speaker 1: the treetops, above the winding stream, above the leaf you
• 37:12
  Speaker 1: once held. Everything below becomes smaller and simpler. The details
• 37:31
  Speaker 1: begin to blur. and the weight of the day fades
• 37:35
  Speaker 1: with them. You drift through a layer of clouds, which
• 37:56
  Speaker 1: are cool, soft and silent, the kind of quiet that
• 38:01
  Speaker 1: settles deep into your bones. Nothing here seeks your attention,
• 38:18
  Speaker 1: there's nothing to fix, there's nothing to solve, and there's
• 38:23
  Speaker 1: nothing to do. There is just space to breathe and rest,
• 38:31
  Speaker 1: and the knowing that anything you're holding, you can place
• 38:37
  Speaker 1: in the water, you can let it go. You're floating now,
• 38:58
  Speaker 1: wrapped in calmness, cradled by the sky and the clouds,
• 39:04
  Speaker 1: drifting towards sleep. Sleep is easy now, as you listen
• 39:30
  Speaker 1: to the quiet around you and the freedom to choose
• 39:34
  Speaker 1: positive thoughts. Sleep is here. You don't need to reach
• 39:57
  Speaker 1: for it. It's already holding you. Just like the forest.
• 40:04
  Speaker 1: Just like the stream. Just like the night. You are safe.
• 40:23
  Speaker 1: You are still. And now, with peace of mind, you
• 40:29
  Speaker 1: can go to sleep. A light breeze brushes against your skin.
• 40:46
  Speaker 1: The ground below is soft. Something between moss and fog.
• 40:59
  Speaker 1: But never unsettles you. There's a quiet pressure. A grounded feel.
• 41:09
  Speaker 1: As if the earth beneath you knows where you're going.
• 41:17
  Speaker 1: Around you the world is quiet. There are faint sounds
• 41:22
  Speaker 1: in the distance. Perhaps city sounds. Maybe just hints of them.
• 41:34
  Speaker 1: But none of it really reaches you fully. It's like
• 41:38
  Speaker 1: you're listening through layers of velvet. Closer by, you hear
• 41:48
  Speaker 1: countryside sounds. Like a faint rustle of leaves. A quiet
• 41:56
  Speaker 1: owl calling. A breeze moving through tall grass. It blends together.
• 42:07
  Speaker 1: into a peaceful hum a blanket of life but nothing
• 42:14
  Speaker 1: intrudes nothing asks for your attention you walk slowly the
• 42:29
  Speaker 1: sky above is pale and soft blue turning to lavender
• 42:39
  Speaker 1: There's no bright sun, just a gentle light that seems
• 42:43
  Speaker 1: to come from everywhere. Mist moves around you in gentle swells,
• 42:54
  Speaker 1: like you're walking through a dream that's still being painted.
• 43:00
  Speaker 1: And ahead, you see it. The hut. It sits slightly
• 43:11
  Speaker 1: above the path, built right into the clouds. Not floating,
• 43:19
  Speaker 1: but held there. Like a secret waiting to be found.
• 43:27
  Speaker 1: It's small but solid. Made of pale wood. Aged with
• 43:33
  Speaker 1: time and weather. But full of warmth. A tiny curl
• 43:45
  Speaker 1: of smoke rises from its chimney. You can barely see it,
• 43:50
  Speaker 1: but it's a comforting sight. You reach for the door,
• 43:59
  Speaker 1: and it opens before you need to touch it. Inside,
• 44:04
  Speaker 1: the space welcomes you. There's no clutter, no corners filled
• 44:11
  Speaker 1: with things. Space to breathe, to rest. Wooden walls, pale
• 44:24
  Speaker 1: and smooth. A window cracked open just slightly, letting in
• 44:31
  Speaker 1: that clean air. A faint scent of lavender and fresh
• 44:39
  Speaker 1: rain lingers in the room. In the centre of the
• 44:46
  Speaker 1: room is a bed. Not just any bed. It's a
• 44:52
  Speaker 1: bed made of clouds. A thick, soft nest of clouds,
• 45:00
  Speaker 1: gathered into a shape just for you. The edges puff
• 45:07
  Speaker 1: up gently, cradling your body without ever pressing. The colour
• 45:15
  Speaker 1: is somewhere between white and silver, with hints of blue
• 45:20
  Speaker 1: when the moonlight touches it. You approach it. The surface
• 45:31
  Speaker 1: gives beneath your hands. Cool at first, then warm. You
• 45:39
  Speaker 1: climb in, letting yourself sink just slightly. Then float. The
• 45:51
  Speaker 1: bed adjusts to you. It knows your weight. It knows
• 45:58
  Speaker 1: how to hold you. It rises to meet your shape.
• 46:05
  Speaker 1: Then settles into stillness. You lie back. And now the
• 46:17
  Speaker 1: quiet deepens. The sounds outside the hut become even softer.
• 46:32
  Speaker 1: The breeze slips past the walls like a whisper. The
• 46:38
  Speaker 1: faint sounds of the city are just suggestions now. The
• 46:45
  Speaker 1: countryside settles into a hush. You are safe here. Begin
• 47:00
  Speaker 1: at the top of your head, your scalp, your forehead.
• 47:07
  Speaker 1: Let any tightness ease away. Your brow smooths. the muscles
• 47:17
  Speaker 1: around your eyes melt downwards, feel your jaw unlock, let
• 47:29
  Speaker 1: your mouth fall gently open if it wants to, your
• 47:38
  Speaker 1: tongue rests at the bottom of your mouth, heavy and soft,
• 47:47
  Speaker 1: Moving down to your neck. Let it be long. Let
• 47:52
  Speaker 1: it be light. The back of your head rests deeply
• 47:58
  Speaker 1: into the cloud. Now your shoulders. Let them drop. Feel
• 48:12
  Speaker 1: them let go. You don't need to hold them up.
• 48:19
  Speaker 1: The cloud does that for you. Now your arms. Your
• 48:32
  Speaker 1: upper arms, then your elbows. Forearms. Wrists, hands and fingers.
• 48:43
  Speaker 1: let every joint become still. Notice the warmth building there,
• 48:54
  Speaker 1: and allow every part of your arms to relax. Now
• 49:07
  Speaker 1: to your chest. You may feel your breath A little slower.
• 49:17
  Speaker 1: A little fuller. That's good. Let your ribs expand gently
• 49:30
  Speaker 1: on each inhalation and soften completely as you exhale. now
• 49:47
  Speaker 1: to your belly, let it rise without effort, let it
• 49:54
  Speaker 1: form like a wave, everything here is soft, fluid and unworried,
• 50:10
  Speaker 1: your back, your spine, each vertebrae, all gently aligned and supported,
• 50:21
  Speaker 1: let go now, allow your hips to loosen, feel them sink,
• 50:40
  Speaker 1: and as they do, Sense a wave of relaxation moving
• 50:46
  Speaker 1: down to your thighs, your knees, your calves and ankles.
• 50:56
  Speaker 1: Every joint unwinds. Now down to your feet, each toe
• 51:10
  Speaker 1: one by one. releases their grip on awareness. Now, your
• 51:25
  Speaker 1: whole body, resting in a bed of cloud, floating but supported,
• 51:35
  Speaker 1: warm but light, The air in the heart feels soft
• 51:41
  Speaker 1: on your skin. A temperature that doesn't need adjusting. A
• 51:54
  Speaker 1: silence that feels like protection. Outside, the world keeps moving.
• 52:10
  Speaker 1: none of it touches you, you're beyond the reach of clocks,
• 52:20
  Speaker 1: of screens and plans, there's no past here, there is
• 52:28
  Speaker 1: also no future, only breath, only rest, only this cloud bed,
• 52:40
  Speaker 1: this hut in the mist. Let your breath stay easy now.
• 52:49
  Speaker 1: Your body knows what to do. So does your mind.
• 52:57
  Speaker 1: There's nothing left to think about. Let sleep come back
• 53:03
  Speaker 1: to you. Let it wrap around you. like the cloud
• 53:10
  Speaker 1: you rest in. You are undisturbed. You are beyond interruption.
• 53:21
  Speaker 1: And you are already drifting to sleep. Thank you. Thank you.
• 55:35
  Speaker 1: you