Deep Nourishing Sleep And Increased Waking Mindfulness - Mindful Cuddles Session 3

Updated: Mar 11, 2021

Please ensure you do not drive or operate any machinery while listening to this audio recording.

In order to get the best results please find a quiet place where you can focus your attention and intention towards the goals of this recording.

This recording is intended to be listened to and shared widely with the public and therefore should be seen as non-clinical / non-therapeutic hypnosis and is defined as the use of hypnosis to instill positive thinking and the capacity for self-hypnosis.

This recording is intended to be educational in nature, providing information, instruction, support and encouragement. If you would like to experience deep trance hypnosis as part of therapeutic sessions please book time at

My name is Laura McGregor and I’m a Clinical Hypnotherapist at Nourish Victory. I see so many clients, friends and family not sleeping or coping well and it’s my greatest intention that you will enjoy this session designed to help you sleep peacefully through the night in the way that is your most natural instinct and once peacefully asleep to help your subconscious mind make a firm decision to guide you to be more mindful during your waking hours.

If you find this session valuable and you know anyone you think it may help then I’d ask that you please share it with them. I drop new relaxation audio each Thursday at 9 pm PST. Be sure to subscribe to our mailing list to never miss a session. Visit for more information.

If your intention is to fall into a deep and sound sleep please be sure your alarm clock is set. Go ahead and place yourself in a comfortable position. Adjust your body so that you’re lying, with your legs and feet uncrossed and slightly apart, hands resting loosely in your lap.

And If I have your permission to guide you into a calm and relaxing state of hypnosis then just begin by taking some deep, comfortable breaths in through your nose and out through your mouth.

And of course, as always you have the power to Accept or Reject suggestions as you hear them. You can practice this in everyday life when you hear something on television or during regular everyday conversations. And of course, you have the power to accept or reject any suggestions that you hear tonight. Please use these two powerful gifts as often as possible. Doubling down on things that resonate with your values and integrity by internally thinking “I accept that suggestion” and quickly rejecting anything that doesn’t “I reject that suggestion”.

And as you begin to relax I’ll bring your awareness to any sounds, just everyday sounds around your house, a dog barking in the background, perhaps cars passing by in the neighbourhood and these sounds do not bother or disturb you, as a matter of fact, they help you relax even more comfortably. And of course, at any time should you need to awaken, you can do so quickly and effortlessly.

And Those moments before you actually drift off to sleep - as your mind wanders and images can flow in and out of your mind - your mind is preparing for rest - to enter the dream world where anything and everything that you desire is possible.

As you prepare to dream your subconscious mind is busy with sorting out any problems you've had throughout the day. So I’d like you to imagine bundling up any worries - any cares - and uploading them all to a safe space in the universe. Use your powerful imagination to notice a beautiful box that is a sacred healing space for your concerns. Notice what colour your box is? Perhaps it’s a treasure chest or a safe, or perhaps an elegantly wrapped shoebox. Regardless go ahead and rest your concerns in your special box.

Watch as these worries and cares get locked safely away. And you can now trust that if you ever need to access these again you will have even more clarity and feel even more supported to deal with them.

And whenever you’re ready, you can just close your eyes, if you haven’t already done so, and just begin to take a few slower, deeper breaths, with deep, full inhales, and slow, smooth exhales, like taking a sigh of deep comfort after a long day, and do that several times in a row right now.

That’s it. And as you continue to breathe comfortably and slowly for a few more breaths, and prepare to relax now, I’m just going to say a little about how this session is going to help you to sleep more deeply.

To sleep peacefully and restfully through the night is a natural instinct. It’s part of your biological inheritance, and this session will help you tap back into your innate ability to sleep easily and deeply, in a way that won’t require any conscious effort at all – just a willingness to be patient as you learn to respond more deeply and allow it to happen. And the more regularly you listen to this session, the more you’ll notice deeper and deeper levels of relaxation, as deeper and deeper sleep becomes a normal part of your life.

And as you allow that body to rest still comfortably listening to these words you can notice the position that your body is resting in the sensation of the support behind your head.

And even with your eyes closed you know the position of some of the objects around you. I’d like you to take a moment to expand your awareness of the space around you to get a sense of the temperature of the air against your face and as it passes in and out of your nose or mouth a little cooler on the inhale warmer on the exhale. Even with those eyes closed you know what it would be like to look at the space around you not at any particular object but at the space between the objects the space around your body. The space within your body the space within your mouth, within your throat, within your lungs and when you magnify any piece of matter enough when you get right down to the atomic level, you can see that more than 99.9 % of every atom in the entire universe is simply open space.

And there is space within and space without and you can even listen not to any particular sound but to space where there is no sound the space between these words how these words travel as vibrations through the air but around and within those vibrations is space.

And when you drift off to sleep you simply shift your attention from these external stimuli the electrical signals that your eyes send to that brain and your ears your skin.

The taste and smell receptors and you begin to tune out those signals and move into space within where you can become very absorbed in your internal senses and at first, these might be memories of the day. That’s past thoughts about the day to come more everyday thinking but then as the brainwaves begin to slow down and shift into. That dreamy state where your thoughts become more daydream-like where they stop making so much conscious sense.

Acquire a kind of hazy dream-like quality then you can really relax in the knowledge that it’s okay for more conscious everyday thoughts to just blend. With more dream-like thoughts so there is no need to consciously try or try to stop yourself from trying because you can just allow your instinctive sleep drive to begin to do its job in ways you don’t need to understand or even notice. You can just let yourself begin to intersperse any conscious thoughts before you drift even deeper down with more dream-like experiences like memories from a childhood storybook of some mythical creature how it was drawn in particular colours in a certain style its eyes and ears as if some hazy but also startlingly clear memory of that storybook image appears on that page right now.

And then you could have another more everyday conscious thought an echo of a conversation you had today and then you can drift right into another dream-like experience of listening to the sound of some music from way back. Something you really liked to listen to once, that you haven’t listened to for quite some time and the rhythm of that music and the melody how it begins just floating back. That’s it.

And then a flicker of another everyday thought like what you’ll wear tomorrow

before you drift right into the feeling of taking a cool autumn walk through a forest

somewhere where the autumn air is chill and bright feeling your arms swing at your side

as you notice the crunch of leaves underfoot and the coolness of the air against that face you might even put on some gloves to warm those hands up and wrap a scarf around that neck and feel the comforting warmth.

Against the autumnal chill out there warm socks keeping those feet nice and comfortable and you can just notice the reds and oranges and browns of those leaves. All the details of that forest as you stroll along that path dew-drops on the moss the deep sense of being able to completely unwind and lose yourself in this place. Where you have all the time in the world to wander and explore all the time in the world, to notice things you perhaps. Haven’t taken time to notice for quite a while the sensation of tree bark through those gloves as you press those fingers against a tree trunk sharply aware of all the details of the bark the ridges and the texture perhaps taking off a glove for a few seconds to notice how cool and rough that bark feels on bare skin that’s it.

And then you can put that glove back on and continue to stroll along that path knowing that every step you take lets that body relax even more deeply as you let go inside and the shoulders release and the facial muscles soften that’s it as you notice the sunlight filtering through the leaves creating beautiful mottled patterns on the ground ever-shifting glinting off the dew sparkles of light here and there aware of the animals in the wood preparing to hibernate getting ready to wind down and rest that’s it a deep relaxation flowing down those arms into the hands as you feel so wonderfully comfortable that’s it.

And even as you walk along you can drift in that mind into a space and a place of stories and dreams can take you deeper inside the depths of that forest of sleep and the rest of your mind and body can continue to slow down into sleep and dreams of the sleep to come in the story of the girl who once upon a time such a long long time ago stood gazing out of the window across the valley where she lived over the glistening stream that meandered past his house across the fields and the woodland and his eyes fell upon on a house way up in the hills on the opposite side of the valley glowing with a golden light the windows radiating a bright golden aura.

The walls appearing to be made of solid gold and the girl surprised that she had never seen this glorious house before thought to herself “How wonderful to own a house of gold surely a place fit for a queen!” and at once she decided to pack some supplies in her knapsack and set out to discover what grand person lived in the golden house.

And the more the story unfolds the deeper you can drift into your own dream of the story within you like the very first dreams of the night as all the tiny muscles of the body the muscles in the fingertips in the toes in the jaw in the scalp the muscles around the eyes all relax so deeply now.

And the girl walked out through the fields down and down into the valley brushing the heads of corn with her hands as she passed feeling the warm sunlight on her face

enjoying the beauty of the day white puffs of cloud above flashes of colour of butterflies and flowers stopping along the way to enjoy a drink and a bite to eat from her knapsack

Sitting beneath the sky and really luxuriating in the experience.

And soon she was entering the woodland and approaching a little wooden bridge

which was to take her into new territory over the stream gurgling below

and into a forest of adventure.

And you know that feeling where you start to feel a strong urge to sleep when you can barely keep those eyes open those eyelids feel so heavy so that young lady continued her journey along the forest path clambering over fallen branches and began to head up the other side of the valley and with each step she began to feel heavier and sleepier and sleepier and heavier and even though she could see the golden house up ahead of her the long long walk meant that even though she was so very curious about the house just up there he just had to sit down by a tree and rest her head against it and just enjoy the rest.

And when you’re deeply asleep and lost in a reverie it’s hard to know what’s the dream and what’s the rest of what’s not the dream and you could dream of sleeping against a tree and a butterfly landing on your knee yet be unsure if this is the dream within that sleep in the forest or the dream of the reality of the forest for as in any dream

time passes and you can dream of houses of gold and what it would mean to see the magic of what you have already glowing with the knowledge that the girl continued to dream or to walk in a daze up to the golden house and found her surprise it was no longer glowing in a golden light in fact it looked just like her own house and as she looked back across the valley she saw the very same golden glow bright and shining now coming from her very own house over there.

And what would it mean to a young girl to know her house was made of gold or to know she was asleep in bed dreaming of being asleep in a forest her head resting on a tree.

Lost in a dream of standing by a golden house no longer gold and seeing the golden light falling on her very own house.

And as she stood there gazing at her dream home the old woman who lived in the house just like hers saw her standing there and came to greet her and admire her lovely golden house and she pointed to the sun travelling across the sky illuminating different things at different times of the day so that at this time of day it was her house that was all made of gold.

And the girl in her bright beautiful dream thought to herself “How wonderful I live in a house fit for a queen!”.

And this thought accompanied her filling her with a real lightness of spirit as she started on her journey home down and down into the valley through the forest of dreams to her golden queenly home.

That’s it and you can continue to take that walk into all the dreams to come.

As you sleep so very deeply.

And drift - still deeper.

All the way down - into deepest softest rest.

Allow yourself to drift deeper now - into this calm, relaxing feeling - and be aware that you are perfectly safe and secure.

And you will probably find that, after a little while - you can switch off from my voice - and simply be aware of your own presence in this wonderful world - as you learn the importance - and enjoy all the benefits of - being focused and mindful. Being mindful means being aware of yourself - and your environment - without becoming caught up in the emotional turmoil of emotions, feelings and thoughts - because - as you know - we live in a rapidly changing world where our brains are bombarded with external information from waking up in the morning until going to sleep.

And then - during what should be our restful sleeping hours - our brain will continue to work for us - to unravel the complexities of all you have experienced during that day.

And if this resonates with you decide that - from now on - you are going to spend an allocated amount of time - perhaps just 15 minutes if that is all you can spare - of clearing your mind and creating a different kind of awareness - perhaps the sort practised by Buddhists who seem to have mastered the art of being at one with themselves.

And the wonderful thing is that this can be practised at any time - any place that you wish.

There is so much in this world that is taken for granted and often our minds are elsewhere while completing a task.

You could be peeling potatoes while thinking about what to watch on TV - or how many jobs there are around your home that need tackling today.

Or perhaps you are working at your desk - or whatever you do - while planning your social activities or something else - or participating in any one of a multitude of activities while your attention is elsewhere.

But all this is changing now - because you are using your mindfulness time wisely - at least once a day- in order to improve your emotional and physical well-being.

Perhaps you will go for a walk in the park on a warm sunny day - and pay attention to the little things in life.

You can marvel at the colours and gracefulness of a butterfly as it flutters from flower to flower - noticing the patterns on its wings and how symmetrical they are - and the route taken as the butterfly flutters to and fro.

Or perhaps you will observe the children playing in the park - running around or swinging back and forth and laughing as they enjoy their innocent childhood games and fun.

And it could be that you can see yourself as one of those children - carefree and happy and still new to the world and its ways - finding pleasure in the simplest things in life.

Or you might notice the buds and petals on a plant and see how they unfold, revealing their delicate hues or sparkling attire - and how do they make you feel.

Even tasks you might previously have disliked can now take on new meaning for you.

For example - if you wash dishes, you could be aware of the temperature of the water and notice how it feels on your skin.

And feel the texture of those shiny soft bubbles and the patterns of light reflected on their surface as they dance above the water and dissolve into a gentle pop.

And notice the sound of the water as you take out those sparkling clean dishes and place them carefully onto the draining board - and the feel of the sponge in your hand and how, when you squeeze it - the water splurges - then trickles - out back into the sink.

You can be aware of your breathing - gentle and rhythmic - like waves on an ocean - and your body can be like that ocean - with beautiful thoughts flowing through your mind - calm and peaceful feelings flowing through your body.

And as you breathe - slowly and rhythmically - notice the thoughts that enter your mind - and stand aside from those thoughts and just let them be.

One thought can merge into another as a new chain begins - associated snippets of information modified by emotions and memories - and where does the original thought go to - as it seems to disappear into thin air.

Realize that you are not your thoughts - perhaps you can think of them as energy waves that float through your mind - and as you notice those thoughts you recognize that they are not as important as you used to think they were. Old worries and cares and anxious thoughts can just pass over your head - they have no place within you - those thoughts are not you - neither do they belong to you - so you let them go.

Over a short period of time, you find that - from practising your mindfulness exercise - you can actually open your mind to creative thoughts - and although these thoughts aren't you either - but you can take what is useful to you and apply them to an area of your life that could be improved.

You are aware of positives and negatives and how necessary these two poles are for a balanced view.

This is why you now see both sides of the coin - realizing that when tails are down the heads are up - and there is always another point of view.

Perhaps you can liken your mind to a rider on horseback - racing through a leafy green forest as you watch out for overhanging branches that might hit you on the face if you do not avoid them.

But because you were single-mindedly focusing on branches - your rider-mind missed the boulder lying on the ground - poised and ready to send rider-mind and horse flying.

Because you are now mindful - you are more attentive to what is around you. You give yourself permission to be aware of your environment and yourself.

So, always remember - your life is made up of moments - and each moment is different and new.

Concentrate once more on your breathing. You are breathing the same air as was once inhaled and exhaled by some of the world's leading genii - and over the centuries this air has undergone its own natural purification process.

As you breathe in, imagine that you are breathing in this pure air - you inspire the creativity, life force and goodness into your lungs.

Perhaps you could imagine this inspiration as a brilliant white light -and then - using your heart - double and treble the goodness - until that brilliant white light mutes into a soft gentle pink light.

And then breathe out the goodness and purity of thought and creativity within the pink light - sending messages of love and peace to embrace the whole world.

Imagine yourself as a visitor from outer space - suddenly inhabiting a strange, physical body.

How does it feel to be in this body - what can it do - how does it move around - what do those hands and feet do - and what are those physical sensations within your new body.

And yet again - those thoughts flitting in and out of the mind - where do they come from - where do they go.

Now you see everything around you for the very first time - like someone who was blind for the whole of their life who has suddenly had their vision turned on. I will be quiet for a moment or two as you become one with yourself and your surroundings - and when you next hear my voice - you will be ready to come back to your present, conscious existence with a refreshed and alert frame of mind.

Good - and now that you have discovered and experienced the benefits of mindfulness - you can practise this technique on a daily basis - whenever is convenient for you.

Each time you do - you learn something new - your self-awareness is heightened and you are more in tune with your environment.

Your mind becomes clear and focused and you become calmer, and far more relaxed whenever you wish to be calm and relaxed.

And these suggestions are firmly embedded in your subconscious mind and grow stronger and stronger day by day - stronger by the day - stronger by the hour - stronger by the minute.

If you are listening to this recording at your regular bedtime then you can ignore the following wake up suggestions and continue to drift and dream - knowing that you will awaken, fully refreshed - at your usual wake up time.

However, if you are listening to my voice at any other time then you will accept the suggestions to come out of this trance - and feel all the benefits of this wonderful, deep relaxation session.

In a moment I'm going to count the numbers from one to five and at the count of five you will be wide awake - feeling already wonderfully invigorated - and ready to allow these suggestions - to work for you.

I am going to count from 1 up to 5 and at the last number the number 5. I will ask you to open your eyes have a good stretch and say out loud the words wide awake.

  1. Slowly calmly easily you’re returning to your full awareness once again.

  2. Each nerve muscle and ligament have benefited from this wonderful time spent inwards.

  3. From head to toe feeling perfect in every way, physically perfect mentally perfect emotionally calm and serene.

  4. You will find that from this moment on you will have more and confidence in your everyday life. When you leave this building colours may be brighter sounds clearer and that is simply because you took this time to reconnect to yourself.

  5. Opening your eyes and saying out loud the words WIDE AWAKE

Digital Music Licence purchased at Silencio Music . This script was created by Laura McGregor, some content was licensed from Hypnotic World and Uncommon Knowledge.

35 views0 comments