A rowing boat, a slow river, and a lake that goes still in the middle. You are meant to be gone by then.

About 16 minutes, tense and release first. Only listen where it is safe to sleep.

Tense and release first, legs then arms then everything, because that is the part that gets the body to sleep. Then the path you have walked a hundred times, the wooden decking, and your own boat waiting on it. You push off, drift down to the lake, and there is a pillow and a quilt already in there.

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Thank you for sitting with me.

Steven

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Hello, my name is Steven Webb and welcome to the Sleep Soundly on the Lake of Tranquility.

First of all, we'll start preparing the body and the mind for this wonderful night's sleep.

Before we begin, get yourself into a comfortable position so that you're perfectly ready to drift off to sleep.

I'll give you a few moments just to settle in, wiggle your body into position. And

then when you've found the comfortable position... Just bring your awareness to your breath.

You don't need to do anything with your breath. Just your body knows how to breathe. Just

become comfortable and then become aware I'm breathing in and I'm breathing in

You don't need to do anything with your breath. Just your body knows how to breathe. Just become

comfortable and then become aware I'm breathing in and I'm breathing out.

Breathing in calm. Breathing out relax

And as I mentioned, you don't need to change anything with your breath.

Your body knows how to breathe.

Just The same as your body and your mind knows how to fall asleep.

All we're going to do is just allow this to happen. And we set up the perfect situation and the

perfect moment for you to drift off to sleep.

We are not going to get involved in the process it's very often happens that we try to force ourselves

to sleep and then it doesn't happen.

And as we go on this journey to sleep, it's fine that you miss any instructions. Your subconscious mind

will continue to guide you into a deep sleep.

Just no pressure. Just here in a comfortable position,

breathing in calm, breathing out relax

And as you allow the body to start relaxing completely, And the best way of doing this is

now that you're in a comfortable position, and we do this without moving too much, but just tense up your

legs and your toes and your feet. Tense them up a little bit and hold them and then let them

relax. And this signals to your legs now that it's time to go sleep. It's time to relax fully. And

we'll do the same with your arms. Tense up your arms. Really hold your hands and your fingers really, really

tight. And now that relax

And we'll do the same with the torso

and your neck and your head and even your face. Just tense it all up really, really tight. And now

let it relax.

And now finally we're going to do it the whole body. Every single muscle you know about in your body.

Tense them up including your eyes and your cheeks, your toes, your hands. Tense everything. Hold

it. Hold it. And now let it all go. Relax deeper into the bed.

And as you focus on your breathing, breathing in calmness, breathing out relaxation. Just

imagine with each breath you just going deeper and deeper into sleep.

Deeper and deeper into a calm relaxation.

Now imagine walking down a quiet path.

There's a little worn area in the middle where many people have walked before. You've

walked down this path so many times. You feel comfortable and secure. You know the area.

There's a small hedge either side of you that you can see over, and you can see all the rolling

fields rolling away in the distance.

Then it comes to a small opening.

There's a green bank just rolling away into the river ahead.

There's a little wood decking,

And as you see your trusty little boat, the one you enjoy and the one you always feel safe and

secure, And fully at peace.

And as you walk over to it, you position yourself so you can step into the boat and sit comfortably

in your favourite position.

And as you're settling down more comfortable in the boat, you pick up the oars and

you gently push off the decking.

The river is quiet.

The surrounding nature is serene.

Your boat is your sanctuary.

You gently move the oars just to move your boat further downstream.

You feel the gentle sway as it moves downstream.

And as you gently breathe in, imagine the air filled with this quiet place, this serene environment.

And as you breathe out, release any remaining tension that may be

anywhere in your body, just like the flowing river.

And as you gently continue down the river, you find yourself relaxing and becoming even more calmer.

And you can see the mountains and the trees surrounding the Tranquil Lake ahead of you.

And it's a wonderful opening to this wonderful, beautiful, peaceful place.

It's a place that you always feel comfortable.

It's a place that you enjoy drifting off to sleep.

It's a place where you have no worries. You

have no tension.

It's just a place that you feel perfectly at ease.

And as your boat glides smoothly from the river into the peaceful body of the water,

The lake is perfectly calm.

You can see it reflecting the evening sky.

You're here in the centre, surrounded by peace.

As your boat comes to a gentle stop,

it's as if time has paused

And the world respects your moment of peace,

ready for a beautiful deep night's sleep.

As you gently move down into the boat

And you find the most comfortable pillow,

a beautiful, comfortable mattress

And your most trusted, comfortable quilt that gives you warmth and comfort.

You can still feel the gentle movement of the boat and the water lapping up against outside.

It gives you comfort, makes you feel calm.

With each breath, you become more relaxed.

As you let yourself become one with the tranquil lake, Your

body is as calm was the lake's surface.

Your thoughts are as clear as the depths.

Peaceful, serene quietness envelopes you, like a soft blanket in a cool night.

You are feeling ultimately relaxed as deep as you can be.

It's time to let go. Time to sleep soundly on the lake of tranquility.

And as your mind and body drift into a deeper sleep,

your boat is your sanctuary.

The lake is your cradle. The

mountains around and the moonlight sky of all the nature is at one with your quiet body and mind.

The trees and the animals as well as the fish, all at peace ready to share your wonderful night

sleep

You drift.

You float. You

sleep.