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The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
Guided deep sleep meditation, release anxiety and fall asleep fast. Hi there and welcome back to the calming anxiety podcast. If you are here it means you are choosing peace over worry and I honour you for that effort. Before we begin to drift I just want to thank our partner, Cozy Earth, for the softest, most luxurious bed in your levy sleeping.
Visit Cozyearth.com and use my exclusive code "Calming" for a generous discount of 41%.
Now let's make commitment to leave the worries of the day behind and embrace deep rest.
To find your most comfortable line position. Allow your head to settle and your body to become completely heavy, supported by the earth and your bed.
We all start with a calming breath to signal safety to your nervous system. Take a long slow breath in through your nose, filling your lungs entirely. And as you inhale whisper the word "Calm" in your mind. Now exhale slowly through pure slips like blowing out a candle.
And as you exhale imagine the word "anxiety" leaving your body.
Breathe in long and slow through your nose, completely filling your lungs and whisper the word "Calm".
Exhale slowly once more through pure slips like blowing out the candle.
And as you breathe out imagine the word "anxiety" leaving your body.
Now let's move into a progressive relaxation. Theal, the deep relaxation, start at your toes, flowing up through the soles of your feet.
Let your feet be completely soft and heavy. Guide that feeling up through into your carbs and knees. Notice any lingering restlessness and just let that all go. Up through your thighs and hips allowing all the tension stored there to simply release.
With every out breath relax and unwind and drift deeply and calmly.
Relax the muscles of your back from the lower part of your spine all the way up to your shoulders.
Let your shoulders melt down away from your ears. Imagine sinking deeply softly into your bed with every out breath deeper and deeper and deeper still.
Truly allowing the physical tension of the day to evaporate from the very surface of your skin.
Further and further down. Finally soften your jaw, release your tongue from the roof of your mouth and smooth out your forehead.
Your body is a temple of tranquility. Maybe let your mind wander around your body looking for areas of stress or tension.
Focus on these through the out breath and then with every exhalation.
Release, unwind, drift deeply, safely, calm and at peace within the beauty of your mind.
Keep your body completely still. We will now turn our focus to neutralizing anxious thoughts. Imagine that every remaining worry is a small passing cloud in the vast deep blue sky of your mind.
You don't have to engage with it, you only watch it drift away.
Those through your thoughts finding those moments of doubt, of anxiousness.
Examine them without emotion and then watch them as they float away.
Now repeat these affirmations with a gentle, sleepy conviction. Visualize them in your thoughts. I am safe right now and I am secure.
I am safe right now and I am secure.
I am safe right now and I am secure.
I wonder what color the words are in your mind's eye.
Imagine once spoken the shadow of them drifts down deep within your soul to smooth out the ups and downs of modern day life.
My mind is quiet and my body is resting.
My mind is quiet and my body is resting.
I release the thoughts of tomorrow.
The morning can wait. I release the thoughts of tomorrow. The morning can wait.
Visualize yourself already asleep. See the gentle rise and form of your chest. Feel the weight and stillness of your body in deep restorative rest.
This peaceful state is your natural state. The anxiety has done its job and now it's time to rest.
I release the thoughts of tomorrow. The morning can wait.
Trust the process of sleep. There is zero effort required. The deeper you sink into your pillow, the closer you get to the most peaceful sleep you have had all week.
Let go. Let go. Let go.
Deeper and deeper, floating further and further down with every rested exhalation.
Now let your conscious mind completely surrender to the stillness.
Breathe in, ambition, excitement and then with every out breath, relax, release and unwind.
Your breath is easy and slow. Your thoughts are dissolving.
You are now entering a state of deep refreshing sleep. I affirm for you a great night sleep filled with peace and healing.
Deeper and deeper, you allow yourself to unwind, to embrace the night.
To let your conscious mind drift deeply in sleep knowing that your subconscious is always watching over you, caring for you, protecting you.
Deeper and deeper now, there is nothing left to do.
Simply rest now, sweet dreams and in everything be kind.
Deeper and deeper now, there is nothing left to do.
Deeper and deeper now, there is nothing left to do. Deeper and deeper now, there is nothing left to do.
Deeper and deeper now, there is nothing left to do.
Deeper and deeper now, there is nothing left to do.