Here’s one of the scripts offered in Journey Beyond Hardship to help you fall asleep.
If you like, after you’ve slowed your breathing as suggested above, read the following paragraph to yourself, or have someone read it to you, or record it and play it back when you’re ready to sleep. Remember to be kind with your mind if it wants to race as you read or listen:
My mind is racing to support me, but at this point I’d like to settle down and fall asleep. To help me fall asleep, I am taking deep, full breaths. And as my mind and my breath slow down, I am occupying my mind with this image: I see my electromagnetic field like a large soap bubble attached to the top of my head. With each slow inhale, I see the bubble shrinking, as if my inhale is drawing air into my body from inside the bubble.
As this air from inside the bubble is drawn down through the top of my head, it is converted into a beautiful gold light, like honey. And as I continue to breathe, this honey-like light begins to make its way into every cell of my body, bringing calm and quiet.
First, the honey-like light slowly fills my head, my neck, and my shoulders. As it fills these areas, I feel them relax. Next, the honey drains into my upper arms, then my lower arms and now my hands. And as the light reaches these areas, they relax as if each and every cell is filling with pure love.
Now the honey-like light makes its way into the cells of my upper back and chest, and as it does, I actually feel the muscles there relaxing, receiving the love of this light.
As I breathe in deeply, the bubble above my head gets smaller, and the honey-like light now drains into my middle back and my belly. It feels comforting. As this honey-light pours through me, there is a release of tension as each area is filled and relaxed.
With each deep breath, the golden light makes its way farther down my body, now pouring comfortably into my lower back, my hips, and my groin region. I am finding myself more and more quiet inside as I watch the golden light move through me.
Now the light is in my upper legs and then my knees, and the golden light is filling the cells in my legs with calm and love, and I enjoy the relaxation. And the honey-light continues to pour down into my shins and calf muscles. And now I see that the bubble above my head is nearly completely gone, as each inhale has emptied it, and the activity contained there has been converted into a golden light, like honey, now reaching my ankles and, finally, filling me completely. The sensation I’m left with is one of fullness, relaxation, and pure love.
*Journey Beyond Hardship offers several step-by-step techniques for quieting anxiety and the racing mind.
*Disclaimer: My Disclaimer contains important information I need to share with you and for you to understand. Please be advised of the following. The information contained on this website, and accompanying blog, including ideas, suggestions, techniques, and other materials, is educational in nature and is provided only as general information and is not medical or psychological advice. Transmission of the information presented on this website is not intended to create and receipt does not constitute any professional relationship between Greg Pacini and the visitor and should not be relied upon as medical, psychological, coaching, or other professional advice of any kind or nature. Nothing you read in this website is meant to diagnose, substitute for, or otherwise replace actual face-to-face professional counseling.
Any information, stories, examples, or testimonials presented on this website do not constitute a warranty, guarantee, or prediction regarding the outcome of an individual using such material contained herein for any particular purpose or issue. While all materials and links and other resources are posted in good faith, the accuracy, validity, effectiveness, completeness, or usefulness of any information herein, as with any publication, cannot be guaranteed. Greg Pacini accepts no responsibility or liability whatsoever for the use or misuse of the information contained on this website, including links to other resources.
By viewing this website you agree to fully release, indemnify, defend and hold harmless Greg Pacini, his heirs, assigns, employees, agents, representatives, consultants and others associated with Greg Pacini from any claim or liability whatsoever and for any damage or injury, personal, emotional, psychological, financial or otherwise, which you may incur arising at any time out of or in relation to your use of the information presented on this website. Greg Pacini strongly advises you seek professional advice as appropriate before making any health decision. If any court of law rules that any part of the Disclaimer is invalid, the Disclaimer stands as if those parts were struck out.
Endorsed by two New York Times bestselling authors.”