It can be very helpful to read the sleep self-help leaflet to make any changes to your environment, to what you do or how you think before listening to this, simply sleep practicing.
Preparation
You will not be prompted to wake up at the end of this recording, so make sure that you use it at night, before sleep, or at an appropriate time and place during the day. Perhaps setting an alarm or asking someone to wake you at a certain time. It's important that you don't drive, cook, or use any machinery while listening to this simply sleep practicing. Turn off or disconnect phones and tell your family members or others that you live with that you're going to take time to relax and ask them not to disturb you.
Getting Comfortable
Find somewhere comfortable where your body can feel supported. Somewhere you won't be disturbed or simply listen to this practicing whilst in your bed at night just before you go to sleep. And now make yourself comfortable and close your eyes.
Breathing Awareness
Just notice your breathing. Take several normal slow breaths and notice what that feels like. As thoughts, sounds, and sensations come to your awareness, you can just notice them and let them pass without responding to them. Just let them come and let them go. That's okay.
Noticing Thoughts
You will notice your mind wanders. Thoughts will come and go. And that's okay. That's just what our minds do. We can notice those thoughts, images, sounds, sensations, and just let them pass on by.
Visualization of Breathing
Now simply bring your attention to your breath. Right now, imagine that you have a balloon in your belly that inflates as you breathe in and deflates as you breathe out. Notice the sensations in your abdomen as the balloon inflates on the in-breath and deflates on the out-breath.
Calming Colors
You might find it helpful to breathe in the color blue for relaxation, breathing in peace and calm. Visualizing relaxing blue as you breathe in. As you breathe it in, it brings peace and calm, and your mind quietens. You might breathe out red as the tension leaves your booksdy and mind.
Special Place Visualization
Now I'd like you to bring to mind a place that you have positive feelings about. Somewhere outside. It might be an actual place that you've visited, or perhaps somewhere you've seen a picture of, or maybe just a place that you can imagine. This place helps you feel relaxed, comfortable, peaceful, and secure.
Observing Details
Spend some time now developing an image in your mind's eye. Look around you in this special place and notice what you see—what colors, shapes, outlines, light, shadow, texture, and movement.
Sounds of the Special Place
Now focus on the sounds in this peaceful place. What do you hear? Perhaps sounds near you and those farther away.
Sensing Textures and Temperature
Bring your attention now to the textures of this place—what you can see and touch. Notice the temperature in this place. Perhaps noticing that temperature on your skin and in the air around you, and as you breathe in the air of this special place.
Positive Feelings
Notice any pleasant sensations that you notice in your body right now, and notice where in your body you feel them. Look around you in this place and notice what you see, hear, smell, and feel.
Floating on a Cloud
Imagine now a white fluffy cloud coming towards you, floating gently in the warm sunlight in the beautiful blue sky. The cloud comes to meet you until you can reach out and touch it.
Warm Golden Light
Now imagine a bowl of warm golden sunlight above your body, lowering itself down and entering through the top of your head. Notice the feelings in your body as this bowl of warm golden light spreads out more with each in-breath.
Deep Relaxation
Relax now. Quieten your mind and your body as the warm golden light continues to flow down into your body. Notice the physical sensations as it moves down, spreading out within you.
Drifting to Peace
And after a while, just drifting, you start to notice that the cloud is starting to descend. Floating ever so gently further, like gradually coming down.
Tranquility and Calm
With each breath, floating on down, becoming more and more relaxed, easing down into tranquil well-being. If any other thoughts, images, or feelings come to mind, just notice and then gently bring your attention back to your breathing.
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