Soft Memories: Deep Sleep Hypnosis
This self-hypnosis session invites you to release tension by gently occupying your mind. By holding two positive images while counting backward, your analytical mind will naturally surrender, allowing you to sink safely into a deep, unbroken sleep.
Series: Sleep Hypnosis
For the best experience, listen with headphones or earbuds.
- Listen
- At the end of the day, to fall asleep on gentle memories.
- Technique
- Self-hypnosis: gentle confusion: Softly tangled phrases, so the mind stops trying to keep up.
Who is this session for?
This session is designed for those nights when your mind is racing and you just cannot seem to shut off your thoughts. It is especially helpful if you find yourself overthinking in bed and need a gentle, engaging way to redirect your active mind. Listen to this when you want to replace evening stress with a sense of calm and gratitude.
How does it unfold?
- at the startPreparationThe voice gently introduces you to a safe, natural state of relaxation where there is absolutely no pressure to succeed.
- around 1 minInductionYou will focus on the growing heaviness of your eyelids, letting a single wave of comfort wash down your entire body.
- around 3 minDeepeningAs you are guided down a ten-step staircase, a brief mental step backward helps double your feeling of relaxation.
- around 6 minThe HeartYou will be asked to count backward while holding two positive images, gently occupying your attention, which allows your analytical mind to surrender.
- around 10 minReinforcement and AnchoringA simple breathing technique is anchored to your pillow, helping you easily return to this deep calm on future nights.
- around 12 minSlipping into SleepThe suggestions gradually fade into slow, comforting words, letting you drift away safely while time seems to stretch.
Why does it help you sleep?
This specific technique helps by gently occupying your conscious attention. By asking you to calculate numbers while simultaneously visualizing a happy memory and feeling gratitude, your analytical mind cannot maintain its grip on daily worries. As your thoughts become beautifully scattered, your brain naturally gives up control. This pleasant confusion paves the way for your body to sink effortlessly into a deep, restorative rest.
How to listen
Listen to this recording lying comfortably in your bed with the volume turned down low, right when you are ready to sleep. Remember that there is nothing to achieve, and it is perfectly fine to drift off long before the audio finishes.
Session published on · a site run by Stéphane H., founder of Alcyonia · description written on
Did this session help you?
Add a few wordsMusic: By the River, Alan Frijns.
Listen somewhere calm, never while driving. This relaxation session does not replace the advice of a doctor or health professional.
Read the session script
Welcome to this self-hypnosis session… a completely natural and comfortable state of mind… It is very much like being deeply absorbed in a good book… where the world just gently fades away… You remain entirely in control… There is absolutely nothing you need to achieve tonight… It is perfectly fine to naturally drift into a deep sleep long before this recording ends…
Right now… you are breathing softly at your own natural pace… you are resting quietly on your warm bed… and you are listening to the calming sound of my voice…
Since you are lying here so still… with your eyes already closed… you are completely ready to let go… I invite you to focus all your attention on your eyelids… Notice how incredibly heavy they feel right now… Imagine that they are becoming so wonderfully heavy… they just do not want to open anymore…
Allow this beautiful relaxation to spread from your heavy eyelids… flowing gently down through your whole body like a single, soothing wave… washing down your shoulders… your back… and melting away the day all the way to your toes…
And as you notice the gentle rise and fall of your chest with every single breath you take, you can drift a little further down into this beautifully peaceful space…
You can drift into sleep right now… or in just a few moments… as we walk down a soft, safe staircase of relaxation… Ten steps down… and with every single number, you will go twice as deep…
Ten… stepping down… feeling twice as relaxed…
Nine… letting the outside world fade away…
Eight… doubling the relaxation with every single slow and steady breath out that you take, feeling your body becoming wonderfully heavier and so deeply calm…
Seven… drifting further down into your own quiet mind…
Six… completely supported by the soft mattress beneath you…
Five… and now, imagine stepping back up one step to six… feeling a brief lightness… only to drift down two steps deeper to four… doubling the relaxation once again… letting go completely into the darkness…
Three… deeper and deeper still…
Two… so very close to the bottom now…
One… perfectly safe… deeply resting at the bottom…
To help your analytical mind truly rest… I invite you to begin counting backward in your mind from one hundred by threes… One hundred… ninety-seven… ninety-four… keeping your own slow pace…
At the exact same time… try to hold two very different images in your mind… On one side, visualize a happy memory from your day… a small moment of joy or a ray of warm sunlight… On the other side, hold a golden feeling of gratitude glowing softly in your chest…
Counting backward by threes… holding the beautiful memory… and feeling the warm gratitude… all at exactly the same time… It is quite a lot for the thinking mind to hold onto… and if you lose track of the numbers, it is simply a wonderful sign that your mind is letting go and sleep is seamlessly taking over…
Let those numbers scatter into the night… as the mind surrenders to the quiet… and it is so easy to sleep deeply now…
Like a smooth, heavy stone sinking slowly in clear, warm water… you are drifting deeper and deeper into sleep… Sinking effortlessly through the gentle, quiet depths… the water softening every thought… as you descend into true, unbroken rest…
Your body knows exactly how to sleep… you can trust it completely to guide you into the exact rest you need tonight…
And every single night, whenever your head touches this familiar pillow and you slowly release three long, soothing breaths into the quiet room around you, this deep, hypnotic calm will return to you automatically, rolling in even faster and even deeper than it did tonight…
Time can stretch and bend now… every minute of rest can feel like an entire hour of deep, restorative peace…
If you ever need to get up during the night, you will naturally regain full alertness to safely take care of what you need, before returning easily to this deep slumber…
But for now… there is nowhere else to be… just this warm feeling of letting go…
Drifting down…
Sinking softly…
Sleeping…
Deeply sleeping…
- Sleep hypnosis · 16 minFloating Leaf: Deep Sleep HypnosisRelease control and let your mind naturally drift into a deep slumber.
- Sleep hypnosis · 12 minCity Lights Fading: Deep Sleep HypnosisLet go of the digital noise and drift into a deep, restorative rest.
- Sleep hypnosis · 14 minSafe Shore: Hypnosis for HabitsTake a gentle step back from daily habits and find your calm.
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