The Joys of Autumn | Guided Hypnosis For Better Sleep
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Hi, I'm Jessica Porter and welcome back to Sleep Magic, a podcast where I help you find the magic of your own mind, helping you to sleep better and live better. Thank you everyone for being here. Thanks for listening, giving us reviews, comments, episode ideas, spreading the idea of sleep magic within your life, just spreading the vibe. We really, really appreciate it.

And this week, over on the Sleepiest Instagram, so if you follow Sleepiest, the app on Instagram, we're doing a giveaway. Now, before I go on, this is just for UK residents, but hear me out. We've teamed up with Sleepy People.

that's a company, to give you a chance of winning an amazing bundle of sleep goodies, plus a free year subscription to the Sleepiest app, which gives you access to team magic so you become automatically a subscriber to this show.

Included in this sleep bundle are two sound-to-sleep pillows. And get this, they have built-in undetectable speakers in them so you can drift off in comfort listening to your favorite podcast through your pillow. How cool is that? It's next level. So go to at sleepiest app on Instagram to enter.

And like I said, this is for UK residents only, but please, for everyone else, go to Instagram and follow at Sleepiest App because you'll get all sorts of news from all of our sleep podcasts, including this one, on the regular. So thank you. Thank you. Thanks for being here, for listening, and I just want to give a special shout out to Brian from Alaska who asked for content about seasonal change. This one's for you.

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Hey Sleep Magic listeners! If you have little ones at home, or you just love a good bedtime story, this announcement is for you. I'm Abbey, and I'd like to tell you all about Koala Moon, my podcast of relaxing tales that turns restless nights and bedtime battles into a magical treat at the end of the day. Each Monday and Thursday, I'll bring you original children's bedtime stories and calming sleep meditations, with special Wednesday bonus episodes for our Cocoa Club supporters.

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So to help us, we brought in a reverse auctioneer, which is apparently a thing. Mint Mobile Unlimited Premium Wireless. How about you get 30, 30, how about you get 30, how about you get 20, 20, 20, how about you get 20, 20, how about you get 15, 15, 15, 15, just 15 bucks a month? Sold! Give it a try at mintmobile.com slash switch. $45 upfront payment equivalent to $15 per month. New customers on first three-month plan only. Taxes and fees extra. Speeds lower above 40 gigabytes each detail. Tonight, the joys of autumn.

If you haven't noticed already, I love the change of seasons. You see, for years I studied a type of diet and lifestyle called macrobiotics, which is basically a clunky word for living in alignment with nature, with the seasons. Each shift that occurs in our natural world changes something inside of us and brings us to a new phase physically, emotionally, and even spiritually.

And our annual trek through the seasons is an amazing, exciting renewal of our relationship with life itself. So tonight, we're going to enjoy autumn and the gentle pull it has on us. One last thing, if you live in the Southern Hemisphere, hello, thanks for listening, we love you. And I realize you are experiencing the exact opposite energy of spring right now.

I'm sorry. It certainly won't hurt you to listen to this, to fall asleep to it. And you can experience it as kind of a memory of the autumn. So get yourself into a safe and comfortable position and let's begin. Allow your eyes to close easily and gently and bring your awareness to your breath. Your awareness is your personal laser beam in the world and you're learning with it. You're creating with it. You're observing with it.

And now we're bringing it home to the breath. And the awareness loves to move around. It doesn't like to stay in the same place for long, and that's okay. So when you bring it back to your breath, it may not last for too long, but then you bring it back again. Now you bring it back again. Now you bring it back again. And everything is beginning to slow down a bit, to settle. And if you listen to this show regularly,

Your whole body is beginning to let go. It feels safe and comfortable to let go. Good. Now bring your awareness up into your eyelids. And let's imagine for a moment that your eyelids are feeling heavy and sleepy and tired. So tired. Just let them tire. And now this heaviness, this tiredness in your eyelids, I want you to imagine that it's so heavy.

that you can't open your eyes. Now we both know that you can open your eyes, but I want you to pretend because this pretending takes us into your imagination. So in a moment I'm going to ask you to wiggle your eyebrows while your eyes remain shut, sort of testing your eyes to make sure they won't open. But you're faking yourself out like a little kid playing a game.

So now test your eyelids by wiggling your eyebrows while your eyes remain closed. Great. Well done. Now this tiredness, this heaviness, this relaxation you have in your eyelids and around your eyes, this is the same quality of relaxation you will soon have throughout your whole body. And if you've been practicing for a while, it's already moving through your whole as you take yourself deeper and deeper

Just allowing yourself to go deeper and deeper. So let's imagine the relaxation around your eyes now moving back into your head. That heaviness, that tiredness just dripping back into your brain, taking over your brain. Now your brain is soaking in this heavy, tired feeling.

Good as your head becomes nice and heavy on the pillow. Just let the heaviness take over like your head is a bowling ball on the pillow. Feels good to let your head feel heavy as your face becomes soft and relaxed. And any mental tension you may have been feeling earlier in the day is evaporating, evaporating.

as you allow the nice tired heavy feeling, that warm relaxation to move down to your neck, into your shoulder. Imagine your shoulders are relaxing maybe for the first time today, like the muscles of your shoulders are sort of melting into the bed. And as your shoulders relax, all of the responsibilities that you carry on those shoulders are dropping to the floor,

The responsibilities you feel to your family and friends. Responsibilities you feel to work and to your community, to the world at large. Even responsibilities you feel to the future or to the past. Just imagine them all falling to the floor and you can pick any or all of them up in the morning but for right you get to indulge yourself. Really take care of yourself.

If someone needs you, you will be alerted. But for right now, you're soaking in this inner relaxation that you get to experience every single night. And it's delicious. And you are enjoying it. Let yourself really enjoy it. Sleep isn't just about resting. It's about coming home.

to yourself and integrating, healing, feeling whole again. As the relaxation moves down your arms now, that heaviness moving down your arms, your arms are feeling very, very heavy, like they're made of marble. As the relaxation moves down into your hands and your fingers, feeling heavy, heavy, heavy, everything slowing down,

And while you're listening to this recording, you may be aware of other sounds going on around you. And that's okay. Because from now on, any sound that you hear will help you to go deeper and deeper into relaxation. So bring your awareness to any sounds going on around you right now. And let them take you deeper. Well done. The only sound you may be focusing on directly is the sound of my voice.

And the sound of my voice is also taking you in deeper. And soon the sound of my voice will sound like it's way in the background. As you release into your experience tonight. As you drift and float and dream. As we allow that nice heavy feeling to move into your torso now. Ah, muscles of your back feeling relaxed. Imagine your spine.

Feeling heavy and relaxed, open as the energy moves easily and comfortably. We hold so much tension in our bodies during the day, keeping things together. But right now, as that heavy relaxation moves deeper into your belly, your pelvis is feeling nice and heavy and the muscles in your belly and in your chest are letting go.

as your whole inner world softens and expands. Good. As you imagine that heavy, warm relaxation feeling is moving down your legs now, sort of rolling down your legs all the way down to your feet and your legs are feeling heavy now. Heavy, heavy, like they're made of marble. As the relaxation moves down into your feet,

The soles of your feet feel warm to open. Perhaps the soles of your feet even tingle a little. As the relaxation moves down into your toes, every toe feeling full, heavy, and completely relaxed. Imagine you're outside on a cool autumn afternoon. As you take a deep breath,

Your lungs fill with cool, refreshing air. And as you exhale, you're releasing any tension, any worry, as you allow them to fall away like leaves from the tree. You're wearing a thick sweater, corduroy pants, warm boots, and your head is a wool hat keeping your head warm and cozy. You feel the cool air against your cheeks,

It's a beautiful day to take a walk. You're standing on a quiet path surrounded by trees and all the autumn glory. An explosion of golden yellows, deep rustic oranges, and soft browns against a moody sky. You watch as the leaves gently sway in the breeze, some floating effortlessly to the ground.

while others cling to the branches, waiting for just the right moment to let go. You feel completely at peace here, embraced by the comforting colors of the season. You begin to walk along this path and hear the soft crunch of dried leaves beneath your feet. Every step is grounding you in the moment. You feel relaxed,

Enjoying the steady, calming rhythm of your steps as you listen to the peaceful rustling of the leaves around you. Your mind is clear. The world feels quieter now, as if nature is gently slowing down, preparing for rest. And you, too, feel this sense of quiet tranquility filling you up.

one breath at a time. As the sun is going down, the air is getting even cooler with a refreshing bite that makes you pull your sweater just a little tighter. It feels crisp and clean, invigorating yet gentle. As your body contracts, your mind is becoming focused. What do you envision for this autumn?

What is your inner being creating for the next few months? What do you want? As you walk, you feel a sense of openness and possibility. You smell the faint scent of wood smoke in the distance. You see through the trees a nearby stone cottage at the edge of a pond. And there's gray smoke spiraling up from its chimney, mixing with the cloudy sky.

There must be a warm fire crackling in its hearth. The smoky, earthy scent is mixing with the fragrance of fallen leaves, rich and comforting. You stand, silent, as you go deeper and deeper into relaxation. You hear the sounds of autumn, the distant call of birds as they prepare for their journey south.

the whispering breeze through the trees. The sky is a soft gray with patches of sunlight breaking through the clouds, casting long shadows across the path. It's a reminder that the days are growing shorter, but there's something comforting about this slowing down of time. Long golden afternoons feel like nature's invitation to pause and simply be.

The path winds out of the forest and you notice you are standing on the ridge of a hill looking out over the countryside. You sit down on a soft blanket of leaves. The ground beneath you is cool, but it feels comforting, like nature itself is holding you. You look around. The countryside stretches out before you, a patchwork of fields and forests.

in rich shades of gold, amber, and crimson, all bathed in autumn's golden light. Off in the distance, you see a pumpkin patch and a family of deer grazing at the edge of the woods. They blend so beautifully into the colors of fall. And as you sit here, everything feels balanced, perfectly in tune with the rhythm of the earth.

You feel the gentle pull of the season inviting you to slow down and let go and embrace the beauty of it all. And autumn isn't just a season of change. It's a season of reflection. A time to let go of what no longer serves you. Just as the trees release their leaves to the earth, you are letting go. Creating space for something new.

Something beautiful to take root. Autumn is reminding you that change can be beautiful. And there's great wisdom in letting go. Just as nature is letting go right now. You look out into the near distance and see the stone cottage again, near the pond. You stand up and continue your walk down the small hill.

As you go deeper and deeper until you reach the pond, there is a bench at its edge. You sit down, your whole body relaxes. The surface of the water is still reflecting the colors of the trees around it. Everything feels perfectly balanced. The transition from summer to winter

The shifting energies of the seasons all coming together in this moment of harmony. The sun sinking even further into the west bathes the landscape in golden light. The light glistens through the trees, casting long shadows that stretch across the pond, a reminder of the ever-shifting balance between light and dark.

You feel a raindrop on your hand and you hear the soft patter of a light rain beginning to fall. Each drop feels gentle, almost musical, plopping into the pond and tapping against the fallen leaves. You can feel the moisture in the air and it's soothing like a delicate mist on your skin, making the world around you feel even more serene.

You stand up and start walking toward the stone cottage. It's made from big, pound-gray stones. It has a large chimney, and you can smell the smoke coming out. You push open its wooden door and enter a warm, cozy living room. You see the fire crackling in the fireplace. There's a big, comfy couch across from the hearth, and you sit down in it.

going deeper and deeper. Next to the couch is a small wooden table, and on it, there's a mug of warm apple cider spiced with cinnamon. You reach out and hold the mug, and your hands feel warm, and you take a sip as you go deeper and deeper. You're so relaxed you lie back on the couch, and there's a warm woolen blanket over the back of it.

So you pull the blanket down over your body. When you've had enough cider, you put the mug to the side and lie back, close your eyes as the fire continues to burn, sending its glow into the room, its warmth moving all the way into your bone as you go deeper and deeper.

Now the couch is flattening out into a bed and the fire is dying down its embers, casting a warm, gentle glow. The rain outside has strengthened and you hear it against the roof and the sound of the rain takes you deeper and deeper as you drift and float and dream.