Building Healthy Habits While You Sleep
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Hi everyone, I'm Jessica Porter and welcome back to Sleep Magic, a podcast where I help you to find the magic of your own mind, helping you to sleep better and live better.

So thank you everyone for being here. I so appreciate you as listeners. Thank you for those of you who are in a position to subscribe. That helps keep us alive. So thank you very much. And for everyone who's left reviews or ratings, yay! We listen to every single one. We take your feedback. I just want to say I heard from a woman recently on Instagram who's recovering from a stroke.

And she said that listening to Sleep Magic was really helping with her recovery. So that made me ridiculously grateful to be able to help people come to this vibration in themselves. It's like we all have this peace inside of us. And there's a lot of things getting in the way sometimes.

But sleep offers us an opportunity to relax and let go and find that peace. And there's healing in there. So thanks everyone for your feedback, questions, suggestions, etc. Before we get started, let's hear a quick word from our sponsors who make this free content possible. Tonight, building healthy habits while you sleep. So the peace I was just talking about,

It's a real thing. When you relax, your brain has the opportunity to go from a beta wave, which is this really active, high-frequency vibration, to an alpha wave, which is more slowed down and more receptive. And in an alpha state, we are more suggestible. There's literally more room on a slowed-down brainwave to pick up new information.

And another cool thing about slowing down the mind is that we are naturally self-protective and self-loving when we experience an alpha wave. It's only when we get anxious and all hyped up that we do stupid and self-destructive things. When we slow everything down, we naturally know what our next right move is. We feel coordinated and centered.

We connect with our intuition. So tonight we're going to take advantage of this slowed down state and I'll be giving you some suggestions to help you take good care of yourself. So get yourself into a safe and comfortable position and let's begin. Allow your eyes to close easily and gently. Bring your awareness now to your breath. Allow your breath to be normal and natural but your awareness...

which has been outside in the world today doing all sorts of interesting things. Bring your awareness home to your breath. Bring your awareness home to your body. Good. Now I'd like you to bring your awareness up into your eyelids and imagine that the little muscles of your eyelids are feeling loose and limp and relaxed. Allow your eyelids to get nice and heavy. Heavy, sleepy, tired.

And as your eyelids are getting heavier and heavier, I'd like you to accept the suggestion that your eyelids are so relaxed that they simply will not open. And now I'd like you to test your eyelids to make sure they won't open by wiggling your eyebrows while your eyelids remain closed. And I know you're faking it. That's okay. Just wiggle your eyebrows. Good. Perfect.

Now this relaxation that you have around your eyes is the same quality of relaxation that you will soon have throughout your entire body. So let's imagine this relaxation around your eyes now moving up into your forehead. Feel that relaxation penetrating your entire forehead as it relaxes and releases. And feel that relaxation moving up now into your scalp.

Imagine your scalp relaxing as your head gets heavy, heavy, heavy on the pillow. And all the stuff you've been carrying around in your head all day is releasing into the pillow. As you imagine that relaxation moving from your eyelids now back into your brain. Allow a mist of relaxation to take over every single cell.

of your brain. It feels so good to surrender your brain to the mist of relaxation. As all mental tension disappears, as your face releases and relaxes, and that mist of relaxation moves down your throat, down into your chest. Imagine your chest filling with that mist of relaxation. Imagine your rib cage

expanding, opening. And now imagine that mist of relaxation surrounding and supporting. Just take a moment for your heart tonight. Just hold your own heart in that mist as all emotional tension disappears. Good.

As that mist moves down deeper into your torso, now deep into your belly, imagine that mist of relaxation filling your pelvic area. Feel the relaxation moving down deep into your belly, deep into your pelvis as they become heavy on the bed. Good. Now bringing your awareness back up to your shoulders,

Feel the mist of relaxation move into your shoulders now. Imagine the muscles of your shoulders just loosening and softening and letting go. You carry a lot on your shoulders. Not just responsibilities, but feelings, tension. And as your shoulders are relaxing, all of that extra energy is just falling to the ground. And your shoulders feel relaxed.

freer now, flexible, relaxed. As that mist of relaxation moves down into your arms and your arms are feeling nice and heavy, like they're made of marble. And as you surrender to this heaviness, it moves down into your hands. The palms of your hands are feeling warm and open. Perhaps they even tingle a little. As the relaxation moves down now into your fingers, every finger,

feeling full, heavy, and totally relaxed. Totally relaxed. If you're hearing sounds going on around you, that's okay. Let them in. Notice the sounds going on around you now, and let them take you deeper, deeper, deeper into relaxation. From this nice, relaxed place inside, you decide what happens. And from now on, the sounds going on around you

are taking you deeper and even deeper into hypnosis. The only sound you're paying any real attention to is the sound of my voice. And the sound of my voice is also taking you deeper and deeper. Good. As you imagine the mist of relaxation now moving down into your legs. And your legs are feeling nice and heavy. Like they're made of marble.

As the relaxation moves all the way down into your feet, the soles of your feet feeling warm and open. Perhaps they even tingle a little. As the relaxation moves down into your toes, every toe feeling full, heavy, and totally relaxed. Totally relaxed. As you stand at the top of a staircase, a staircase of relaxation, there are ten steps

And with every step you take, you'll go deeper and deeper into relaxation. So as you go down now to step number 10, taking yourself deeper and deeper. 9, good, you're doing great. 8, it feels nice to relax, to go deeper. 7, 6, 5, 4, 3, 2, and now step down to step number 1. In front of you is a door.

a beautiful red door, and on it are the words, Salon of Self-Care. You open the door, and the room is filled with luxurious furniture in velvet and satin. As you enter your Salon of Self-Care, you feel like royalty. This is where you connect with your deepest inner knowing.

and with what's best for yourself. In this room, you feel and that you matter, that you are important, that you are allowed to take care of yourself, to be pampered. This is where you feel good about yourself, where you relax and receive positive messages and new positive suggestions.

Everyone has this room inside themselves, but only you can access yours, and only others can find their own. It's good that you have access to this room, and you feel good being here. There's a beautiful bed in the middle of the room. It's soft and comfortable and perfect for you. Lie down on the bed and relax.

taking yourself deeper and deeper. I'd like you to imagine now the core inside the earth, the deep, hot, magnetic core of the earth. This is the inner being of the earth. Imagine this powerful energy moving up and out from the center of the earth. It's always here day or night.

after year, giving us energy. Imagine this energy moving up through the mantle of the earth, moving up into your salon of self-care and up into your body. This energy is coming up through you all the time. There is an unlimited supply of positive life force

moving through you at all times. As this energy moves up and through your body, you feel positive and empowered, full of life and hope and love. As you relax in your salon of self-care, you feel good, alive, and open to these suggestions. I receive the power of the earth.

I have access to unlimited energy. I am learning to connect with the deepest, deepest parts of myself. I feel safe and secure deep inside. I feel safe and secure deep inside. I enjoy relaxing. The more I practice relaxation, the deeper I go.

I love feeling the life force through me. I'm discovering the power deep inside of me. When I relax, I feel the deeper power flow. It's fun to let go and make way for my deeper power. I'm enjoying this experience. I feel good. I love feeling good.

It's okay to feel good. It's easy to feel good. No matter how the people around me feel, I can feel good. I can feel joy. Feeling good is a decision I make. My mind is powerful. When I relax, I tap the deeper power of my mind. I like exploring my inner being.

I enjoy this journey into myself. There is power moving through me all the time. And when I relax, I feel it. I connect with it. I can use it. I listen to my inner voice. I hear my intuition. My inner voice is becoming gentle and kind. And the more I relax, the gentler it's becoming.

I enjoy taking care of myself. My inner being is kind and soft and gentle. My inner being does nice things for me and other people. It feels good to do nice things. My inner being takes care of me and makes good choices. My inner being loves to breathe fresh air as I take a nice deep breath.

Feel my body filling with air. I commit to breathing fresh air. It feels good to breathe fresh air. It's easy to breathe fresh air. My inner being loves healthy food. It feels good to eat healthy food. My body loves healthy food. I feel a magnetic pull

toward vegetables and fruits and other healthy foods. Any resistance I may have had in the past to eating healthy food has evaporated. I love the taste of healthy food. I crave healthy food. My inner being loves healthy food. My inner being loves as I imagine moving my body.

and feeling it heat up from the inside and breaking a sweat. Moving feels fantastic. I love moving my body. I love the feeling of the circulation moving to my fingertips, moving to my feet, beating faster, my face warming up, breaking a sweat.

I love moving my body. I feel powerful and strong and alive. Any resistance I may have had in the past to moving my body, getting exercise, has evaporated. I crave movement. I love heating up from the inside, feeling my body get warm. My body loves to move.

My inner being loves to move, love to move and feel alive. I take care of myself easily and comfortably. It's okay for me to take care of myself. No matter what I've learned in the past, I now take care of myself. I love taking care of myself. It feels good to take care of myself. We all

need to take care of ourselves to participate in our well-being. It feels good to eat healthy food and to let my body move full of energy. I allow these suggestions to seal themselves on my subconscious mind as I accept myself unconditionally. I feel safe and secure as I accept myself unconditionally.

I feel safe and secure as I accept myself unconditionally as I drift and float and dream.