I Can't Fall Asleep, My Mind Won't Stop Deep Sleep Meditation & Body Relaxation

If you can't fall asleep tonight, if you're lying here, exhausted, but your mind simply won't stop turning the same thoughts over and over, then you're in exactly the right place. Nothing more is being asked of you now. There is nowhere to be. Nothing to fix.

Just stay with my voice. And together we'll quiet this racing mind and guide your body down into deep, natural sleep. Welcome. I'm Martin.

For more than 20 years I worked as a paramedic on the ambulances and these days I'm a clinical hypnotherapist. So everything I'm about to guide you through is built to work with your nervous system, not against it. So make yourself heavy and comfortable. Switch everything else off and know that from this moment you don't have to try to sleep.

You only have to listen. If tonight helps, there's more of these sessions waiting for you inside anchored whenever you need them. Let's begin with the breath. After special breath, just a slightly longer one out.

Breathe in gently through the nose and then let it go slow through the mouth like a quiet sigh. Again in and a long slow breath out. One more in and out, longer still. Good.

Now let the breath find its own rhythm. You don't need to stare it anymore. From here with every out breath we let a different part of your body switch off. Not force it.

Just allow it. Switch out breath is permission. Your forehead, the space between your eyes on the next breath out, let it soften.

Feel the tiny muscles around your eyes, unwind. You're sure. So many of us hold the tension of the day right there. Let the teeth part just slightly.

Breathe out and let the jaw fall in. Then down into the neck and the shoulders, the places that carried everything today. Breathe out. Let your shoulders drop away from your ears.

Further than you think they can. Let that release, flow and cascade down both arms, upper arms, forearm, all the way to the fingertips. Breathe out and let the arms grow loose and warm and still.

Your chest and your back, breathe out and let them settle. Let them widen. Your stomach let it be soft. No holding here.

Down through your hips, releasing, loosening. The thighs, heavy and relaxed. Breathe out and let the legs give up their weight completely. The knees, the carbs, the ankles, the feet, the soul and out through your toe.

Breathe out and let it all go. Your whole body, resting now, held and supported, nothing left to do. Any out breath, just settling you a little deeper, further and further down with every exhalation, deeper and deeper and deeper.

And as your body rests, let these few words settle deep within you now, nothing to repeat. Nothing to remember, just let them land. My body knows how to sleep. It has done this every night to my life and it will carry me there again tonight.

I am ready for sleep and I welcome it. I have done enough today and I am allowed to stop deeper and deeper with every out breath.

I am safe, I am warm. I am exactly where I need to be. Breathe with every breath, sleep is coming closer and I let it come.

Let those words drift now as if they were never really words at all, just a feeling, safe, warm, heavy. My body knows the way. I am allowed to stop. The day can go.

I am safe. I am warm. And sleep is already on its way. My body knows how to sleep.

It has done this every night of my life and it will carry me there again tonight.

I can let go of the day now. What is done is done and what weights can weight until the morning.

Deeper and deeper further and further down melting to the bed beneath you.

Your thoughts calm and relax. Every out breath unwind, truly deeply.

And if you are still here with me, still softly away, let me leave you with three small kindnesses for tomorrow night, your three daily caring tips. Nothing to do now, just to know. One, close the kitchen early. Try to finish eating about three hours before bed.

A body that still digesting stays a little too alert for the let go. Give it the evening off and sleep comes easier. Two, cool feet warm core. If you are too warm to settle, slip one foot out from under the covers.

It sounds odd but your feet help your body drop its temperature and that small dip is one of the signals that tells your brain it is time to sleep. Three. Put to the mind and to paper. Keep a note pad by the bed.

If tomorrow's worries start circling, write them down, just a line or two. Once they are on the page, your mind is allowed to stop holding them for you. Small things, kind things, they add up. But for now, there is nothing more to do.

Allow this to fade. Let the quiet take over. Focus on the almost hypnotic rhythm of the rise and fall of every breath.

Three, exhalation, imagine drifting even deeper. Relax, sleep deeply and in your dream, be kind. Relax, sleep deeply. Relax, sleep deeply.

Relax, sleep deeply. Relax, sleep deeply.