Body Scan For Deep Sleep | Restorative Sleep Hypnosis

help you find the magic of your own mind, help you to sleep better, and live better.

“Oh, hi, everyone. Thank you so much for being here. We have a few shout-outs. We've had a bunch of”

listeners send feedback over Apple podcasts lately. They include Sleepy Gigi, who says that it has helped with anxiety and insomnia. Kitty Hayes likes our intro theme music. Thank you, kitty. Someone named Christy DLC uses Sleep Magic as part of her "Wine Down" routine after a busy day, and someone named almost done, recommends Sleep Magic to all their friends. I just want to say that someone who calls themselves H-J-G-J-J-J-J loves the podcast, but gets woken up by the ads,

and I just want to say that we only run ads at the beginning of the podcast. So if you're

“hearing them in the middle of the night, you may want to either find the button in your phone”

that gets the podcast to end at the end of it. That exists in most smartphones. Ask someone under 30 in the help you. Or another simple way to avoid the ads is to subscribe.

So if you are in a position just subscribe, you never have to hear an ad again, and with

subscribing, you get a whole-back catalogue, two bonus episodes a month, access to the entire mail-back episode, and did I mention no ads? So yeah. Thank you everybody for listening, for giving us feedback, for spreading the word, spreading the vibe, and if you're in a position to subscribe for subscribing because we need you to keep this thing going. So thank you. Tonight, a body scan. You know, I'm fascinated by what we call the mind-body connection.

Because I feel like, especially in Western culture, we think of the mind, a sort of the king of the body, the body is its subject. The mind dictates the body submits. But I've also said at many times here before where the body goes, the mind also follows, meaning when the body relaxes, the mind relaxes, and I definitely know that to be true. So instead of looking for

“one direction to be the winner in this mind-body contest, I think it's a dynamic loop. It's a circuit.”

We're having a conversation between our brains and our bodies all the time. Our hearts give our brains information. The gut offers information. I mean, sure, our nervous systems must sophisticated element. The jewel in the crown is our brain, but the rest of the nervous system is reporting from just about every inch of our body. I guess the question is, are we listening? So tonight, we will be bringing our awareness to sensations in the body.

And here's a neat trick. As soon as a sense is engaged, thinking is interrupted. You cannot sense and think at the same time or in the same exact moment. And that's a great thing to know. Both for ourselves and as we interact with the world. Your mind working overtime, put on some music or listen to the birds. Your partners stressed out poor them a hot bath with smelly bubbles and silky soft oils. Look at a beautiful view, start a fire,

engage your senses. And that mind that churning, whirling mind will be interrupted and begin to slow down.

It won't stop the mind never stops, but it can be pulled down from a stressed out brain wave

to a softer, gentler. We're creative and hopeful on. So we're dropping back into the body tonight to slow down the mind.

Till it's an ad-free follow-the-link in the show now.

“If you're looking for a feeling of peace, safety and groundedness, as you move towards sleep tonight,”

then look no further than my channel, Steven Dalton Sleep Stories, where I write and narrate stories, specifically designed to give you the sleep of your dreams. I have written many stories, including ones about magical bookshops and libraries, lighthouses and trains, and even some

funny ones like my boring stories. Discover why millions of chosen to listen to my voice

to get a better night's sleep. Search for Steven Dalton Sleep Stories on your favorite podcast

“player, and it will be my great privilege to be the voice that you listen to as you go to sleep.”

Now get yourself into a safe and comfortable position, and let's begin. Allow your eyes to close, easily, and gently.

Here we are. Again, letting go. Now bring your awareness to your breath.

Just allow your awareness to rest on your breath. Just for a moment, and by bringing your awareness back to your breath, you're inviting it to settle here with your body to come home to your body. And that feels good. Now bring your awareness up into your eyelids. Just imagine for a moment that your

eyelids are feeling very, very heavy, tired, sleepy. And as you imagine that your eyelids are feeling heavy, and sleepy, and the muscles around your eyes are becoming very, very relaxed. I'd like you to accept the suggestion that your eyelids are so relaxed. They will not open. And in a moment I'm going to ask you to test your eyes to make sure they won't open.

“But of course this is just a game. You can open your eyes if you want to, but let's pretend that you can.”

So accepting that your eyelids are so relaxed, they will not open. Wiggle your eyebrows. Just keep your eyebrows a little tug. Excellent. You can stop now. As you go deeper and deeper and cascade over relaxing energy moves down from your eyes all the way down through your whole body. Like a waterfall. As you take yourself, deeper and deeper.

Now we're going to do things slightly differently tonight. I'd like you to bring your awareness now down into your hand. Notice your hand resting comfortably.

The gentle pull of gravity, drawing them downward.

“It feels nice to allow your hands to simply drop to be loose to open.”

As you really feel the weight of your hands, allow your awareness to hang out in your hands.

Good. And now I'd like you to tune in to the temperature of your hand.

This is more subtle than feeling their weight.

“Perhaps you notice a warmth in your palms and perhaps your fingers feel cooler.”

What's the temperature of the back of your hand?

Allow yourself to really go inside your hands. Engage the temperature. You don't have to come up with any numbers. Just the feel. Good.

“And now allow your awareness to explore any textures. Your hands may be sensing.”

Notice the incredibly light feeling of air touching your skin. Perhaps your hand is touching a fabric. Tune in with that. As you go deeper and deeper, your whole body relaxing and letting go. Feeling heavy. It feels nice to allow your mind to get really focused.

And sense the tiny little detail, the feeling between your skin and the fabric. Or the air, as your mind is resting, in this tiny connection,

And when your mind wants to move,

“allow it to move from one hand to the other.”

From texture to texture.

And as you hear me say, these words,

as you open to these sounds, they're taking you deeper and deeper.

And as your body is relaxing,

“your mind is relaxing and as your mind is relaxing,”

your body is relaxing. As you return to your hands now, feel their weight, tune in with their temperature,

“and sense any textures. They're interacting with.”

As you simply hang out with your hand, noticing the little details. As you bring your awareness down into one single fingertip, perhaps you notice the faint tingling in it, or a pulse, or it's just here, now,

just be in that fingertip as you go deeper and even deeper. Good. And now your awareness is widening again, moving back up into your whole hand,

and it's warmth and now your awareness moves to both hands.

You feel their weight and temperature, as you go deeper, and deeper, and your awareness is widening again,

“as your awareness moves from your hands into your wrists,”

your forearms, your elbows,

as you become aware of your whole arms. And you notice the same qualities here, feel their weight, tune in with the heaviness of your arms as they feel very, very heavy now, like they're made of marble,

“notice how good it feels to just let them be heavy,”

as you go deeper, and deeper, and now you're sensing the temperature of your arms are they warmer in some places than in others, bring your awareness inside your arms to their centers,

“and then notice the temperature at their periphery,”

on the skin, and now you begin to notice textures. What are your arms touching?

Allow your awareness to move into one arm first,

and explore the textures it is encountering, as your awareness really flows down, and sinks, and defeeling the textures, as you take your time,

as you go deeper, and deeper,

“as your awareness moves to your other arm,”

and you sense any textures,

it is encountering, it feels so nice to allow your mind to simply settle, into these little sensations, as you go deeper,

and deeper,

and now you bring your awareness back

into both of your arms, extending down from your shoulders, resting easily, as your awareness moves down, and to your hands again,

and this feels familiar now,

recognizable, you notice the same sensations again, feel their weight, notice their temperature, tune in with the textures,

that's everything is feeling, very quiet, and simple, your mind following the pattern, heavy,

warm, soft, heavy, warm, , soft,

heavy,

soft, warm, as your awareness now,

the breath gently up into your face,

and to your forehead, smooth and open, now you notice your eyes, resting comfortably, your eyelids,

soft, and heavy,

“to bring your awareness down to your cheeks,”

and your jaw, relaxing easily,

and you tune in with the weight of your head,

on the pillow, and you allow your mind to just rest, in the heavyness,

“as your awareness drifts back down again,”

into your hands, this feels familiar, and steady,

feel the weight of your hand,

the warmth of your palm, any textures that you're touching, everything feeling, even softer now, quieter,

as you go deeper, and even deeper, and as your body is relaxing,

and as your mind,

as your body is relaxing,

your body is going deeper, and even deeper, as your awareness widenes now, to your chest,

“and you feel the subtle movement of your breath,”

rising gently, settling gently, the rhythm continually, , your chest moving,

like a calm tide,

as you stay with this rhythm,

stay with the tide of the breath, , as your awareness returns now, down into your hands,

so easy to come back to your hands,

welcoming you, warm, heavy, so, you recognize this place, warm, heavy, so,

as your awareness widenes now, to your belly,

“and you feel the gentle movement of your breath,”

down here, smooth, effortless, the quiet rhythm of your center,

settles here in your belly,

you are safe, your home, as a deep, calm energy, is spreading through your center,

calm steady rhythm,

“is your awareness returns now to your hand,”

heavy, warm, so, heavy, warm, so, heavy,

warm, so,

as your awareness winds again,

flows down through your hips, your thighs, your calves, into your feet, feel the weight of your legs,

resting, falling, they feel heavy, you're feet, feel heavy,

now your awareness is widening,

from your hands of your arms, to your face, your chest, your belly, your legs,

your feet, your whole body, resting, in a field of sensation, heavy, warm,

so, heavy, warm, so, heavy,

warm, so,

as your dread, , and soft, and great, and great,

and great, and great, and great, and great, and great,

and great,

and great, and great, and great, and great, and great,

and great, and great, and great, and great, and great,

and great, and great, and great, and great, and great,

and great,