Built to put you under, so not while you are driving. A countdown you are not meant to finish.

About 14 minutes, tense and release first. Only listen where it is safe to sleep.

Two lines first, to tell the back of your mind it is safe to go to sleep. Then tense and release, section by section, which is the bit that does the work. Then a soft path through a forest, and a staircase of cloud counting down from ten. It works better the more nights you use it.

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Thank you for sitting with me.

Steven

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Welcome to Journey to Deep Sleep, a guided meditation to help you fall asleep and stay asleep until

morning.

My name is Steven Webb and just before you begin this meditation, I would like to warn you. This meditation

will induce sleep. You will fall asleep in your mind and body. So please do not listen to this if

you're driving or doing anything that requires your attention. attention

I'm going to help you on a journey to fall into a deep sleep. Now, although this will be really

effective from the first time you listen, over the next few weeks, if you listen to this nightly, it will

become more and more effective and you will fall asleep faster.

So it's worth taking note of this meditation so that you can come back to it night after night.

Also, it's important to note that if you miss a few of my words or miss a few of the

instructions, it doesn't matter. The whole idea is that you fall asleep. The whole idea is that you feel comfortable

and you get the gift of a wonderful good night's sleep.

So wiggle your body into the bed now. Just allow your body to become a little heavier.

And the first thing we're going to do is just do a couple of affirmations, just to let your mind

and your subconscious mind know that it's safe to fall asleep.

And after I say the affirmation just repeat them in your mind a few times and feel them throughout your

whole body. And the first one is, I feel safe, secure, and ready to fall asleep.

I feel safe, secure, and ready to fall asleep.

Everything is perfect in this moment for me to fall asleep.

Everything is perfect in this moment for me to fall asleep.

And now we're going to allow the body to fall asleep. And we do this by just doing a little

tense up with the body and then a relaxing This is a way that when the body falls asleep, the

mind can then follow.

So you can start with your toes. Just tense your toes. And hold it for a moment. And then release

and allow them to relax.

And then tense up your legs and hold it. Hold it.

And allow your legs to relax. And

now we'll do it with the abdomen and all that area. Just tense it all up

And then allow it to relax.

And now do your shoulders and your arms and your hands. Tense

them really up a lot. And

then just let them relax.

And now just do your face and your head.

And now just let it relax.

And now we're going to do the whole body. Just tense you from your toes right up to your head.

Squeeze your eyes. Squeeze your face. And

now just allow your whole body to relax into this moment. Imagine it becoming heavier on the bed.

And now we'll just focus on the rhythm of your breath.

Just the rise and fall of your chest.

You don't need to do anything with your breath. Just observe.

Every time you breathe in, imagine a calmness entering your body.

And as you breathe out, imagine all the tension leaving.

And allowing your body to relax and allowing your breath to be what it is. You don't have to do

anything with it. Your body knows what to do.

You've prepared your mind and subconscious mind for sleep. You've prepared your body. We're just falling asleep now.

Now you can visualize a calm forest.

Tranquil and soothing,

walking up a long, soft path.

Your steps are light with every step.

You feel more relaxed and more at peace as you continue into the forest.

As any thoughts come into your mind, visualize them as falling leaves from the trees.

Just observe them and acknowledge them. And then let them fall to the ground.

And at that point, just return to your breath.

You may notice your breath getting deeper and slower.

Now we'll start a countdown from 10. And with each decrease in number, let yourself sink deeper into sleep.

Imagine yourself walking down a huge, wide, soft staircase.

Each step is like a huge, fluffy cloud.

And with each step, it takes you deeper and deeper into sleep.

10. Feel your body becoming heavy, sinking into the bed.

9. A wave of calmness is spreading to every cell of your body

8. Your breath is becoming slower and deeper

7. Any tension is melting away from your muscles

6.

Your thoughts are becoming quieter and more distant

5. Quiet calmness is everywhere around

you. Your body is fully relaxed now.

Your mind is quiet, ready for sleep

2.

You're almost fast asleep, ready to surrender.

Let go completely, and drift into the peaceful arms of a beautiful night's sleep.