Sleep Now - 3.6 - Visualization - Quiet the Noise

So if your hamsters get loud at night, we invite you to listen to this and let the quiet, gentle sound of my voice ease you into sleep, as my grandmother used to say when I was 3 or 4, and I said, I'm not tired, I don't want to go to bed. She said, that's okay. Just lay down and rest your eyes for a few minutes and I'll stroke your hair. And I'd usually wake up later. It can work, so just let yourself lay down. And if it feels good, imagine Rick or I stroking your hair and telling you it's okay to close your eyes and rest. Take another slow, deep breath. And if it works for you, imagine that the hamsters in your head have little bunk beds. And you're telling the hamsters that it's okay to curl up. You can give them a little teddy bear if you want. Tuck them in. Let them know that you appreciate how much they've done for you, because they do really, really care. They're doing their best to make you the best person. They know how to keep you safe. And we're training them and taming them so that they can help you more effectively. But they really did work very, very hard today. Take another slow, deep breath and notice that you really did a good job today. The hamsters are settling down. You're listening to something that will change how you sleep for the rest of your life. And you showed up today. You did the best you could. And it's okay to let your toes relax, Wiggle them maybe a little bit and feel the blankets or your socks on them. You can feel your feet resting. Let your ankles relax. They don't have to carry your weight anymore today. They get to be resting so they can do a good job tomorrow. But they did a really good job today. They really cared about you. Let your calves and your knees and your thighs all relax. The bed will support them. They don't have to worry about anything. They just get to relax and renew so they can help you. They did a great job today. Whether you got everything you hope to done or not, you still showed up. You had another glorious day. In this world. You got to breathe air and hear a bird or see the sun. You probably smiled at someone at some point. You made a difference by being here. Now let your hips relax. Your butt, maybe wiggle them. Wiggle your hips just a little bit. Nestle into the bed a little bit and feel how supported you are. Those muscles and bones and ligaments did such a good job for you today. They were there for you. They carried you around, helped you run errands and get to work and clean the house. They helped you connect with other people. Take another slow, deep breath. We're going to take one more breath. And as you do, as you exhale, let all the worries go out with that breath. So take a nice slow inhale. And as you breathe out, let the worries go out to the universe. The universe knows what to do with them. It's kind of like when we breathe out carbon dioxide. The trees love it. So imagine that you're breathing out those worries and they're going to the right place to nourish something else. And now let your back, low, middle, upper back, just all relax into the bed. You did a good job. They carried you, they supported you, they helped you take care of things. Let your stomach and chest relax as well. You're supported. Everything is taken care of. You don't have to worry about anything right now. You can let the worries of the day float away. You deserve to have these good feelings and all the things that you need to figure out. They're going to come easier if your mind and body is rested. So you're doing a very good thing right now. And let your fingers go to your fingertips. And just imagine that there's gentle relaxation flowing up through your fingertips, to the palms of your hands, to your wrists, forearms. Let that relaxation warm and gently caress you as it goes up to your shoulder, your elbows and your upper arm. Just let all those muscles relax. Let the ligaments relax. Let the bones even know they can. They don't have to carry anything right now, support anything, and let it go up to your shoulders. Your shoulders have worked so hard today. They've carried all your worries up through the back of your neck. Just let all that energy float away. Or if it feels better, let it drop down through the bed through gravity. Go to the core center of the earth. You don't have to carry that stress anymore. You can let things quiet down and just renew and go to your throat and let it know that it did a good job. It helped you express yourself. It helped connect with other people. It helped you share information today. It did good things. And up into your jaw. Your jaws are often tight and it's okay to let that go for the entire night. You don't need the stress. If it helps you just to move your jaw around a little bit, you can go ahead and do that. Take a nice deep breath and just breathe out any tension that's remaining in your jaws. And imagine that a gentle hand is stroking the back of your head, easing the little muscles that are all around there, around your ears, around the back of your scalp, over the top of your head. And then imagine that they're gently stroking across your eyebrows, pulling the tension out of your forehead and just allowing you to go deeper into rest and renewal.