This sleep story is very visual. It is in the here and now from the you-perspective – if you read it out, we recommend to underlie the story with nature sounds!
Type: Sleep Story
Techniques: Relaxation, Guided Imagery, Sounds
Visualization: Yes
Setting: Summer Forest
Goal: Using Visualization to Calm Down
Strength: 1/5
Relaxation
Allow yourself to settle down comfortably now. If at any time you want to move to make yourself more comfortable, you can do that. When you have found a position, think about how your body is being supported. And whenever you feel ready, you may close your eyes. Now take 3 deep breaths. And when you let the air out slowly, just let you body relax.
Forest Sleep Story
Imagine in your mind, you’re driving with your car into a far away forest. An eventful day lies behind you. But now you can leave everything behind. It’s already beginning to dawn as you follow the road further and further. After some time you stop at a place that seems right to you. You arrive at the forest and get out of your car. Earthy forest air surrounds you. Close your eyes if you like and take a few deep breaths through your nose. In and out – your lungs fill with pure and fresh air. – And with each exhalation you feel the stress of the day fade away. You just stand there and allow yourself to enjoy the peace and quiet of the forest.
A well-paved path winds gently between the trees – you can now walk along it. Under your feet you feel the soft forest floor. Follow the path further and further. It takes you deeper into the forest. After some time, the path becomes steeper and leads you up a hill. The scent of resinous bark and fresh moss wafts into your nose. The smell accompanies you as you climb the hill further and further. Surrounded by the trees, a feeling of deep security unfolds. With every step you take, you can leave everyday life more and more behind you. It feels as if you are diving into a completely different world. To such a peaceful and beautiful place, where only you are important. Where you leave everything behind that no longer serves you.
The forest thins out a bit, and the path leads you to an old castle ruin. You are now on a small hill. From here you can overlook the whole valley. On the horizon, the setting sun sends its very last rays – it bathes the sky in a bright orange. You watch as it slowly disappears. Darkness now begins to envelop the valley below you. Also the castle walls are only faintly visible in the rising night. If you like, you can lay your hands on the rough stones. You can still feel the warmth of the sun under your palms. It gives you security. A feeling of warmth and safety may spread in your whole body. Perhaps a feeling of recognition is stirring in you. As if you have known this place for a long time, a feeling of being at home. For a while you just revel in this feeling of safety. Connection and familiarity surrounds you.
In the warm night, you walk serenely along the walls. A beautiful place invites you to stay a while longer. You decide to light a small campfire here. Soon the pleasant, smoky scent of firewood rises up your nose. The flames flicker in the darkness and cast dancing shadows on the old walls. A pleasant warmth emanates from them. The wood crackles softly. You gaze into the flames and indulge your thoughts. They just come and go. You don’t have to judge them. Just let them be. With time, the thoughts may become less. Your heartbeat becomes calmer and you let yourself fall more and more. If you like, lean back against the wall and look up into the sky. Countless stars are already shining there. Some seem to be far away, others seem very close. They sparkle like diamonds in the soft veil of night. You can even make out some constellations.
While you sit there and look at the starry sky, you hear the sounds of the forest in the background. Next to you, the campfire is pattering steadily. A little deeper in the valley, you can hear the gentle babbling of a small stream. You listen to the various sounds as you relax even more deeply. You just sit there and can feel completely in the here and now. And with the connectedness of you and nature may come a deep trust. Everything has a meaning. Everything is good the way it is.
In the meantime, the night has enveloped everything. Like a protective veil it lies over the landscape. You decide to continue on your way and extinguish the fire. Before you go, you can take a few deep breaths. Let your gaze wander once more and say goodbye to this wonderful place. Now follow the forest path again, which has already brought you here. You are not in a hurry and can pause again and again, taking in the sounds and smells. Earthy scent of wood and forest floor rises to your nose. The rustling of leaves in the wind accompanies your way. Everything is in harmony – and shines in a soft light. Stars shine through the treetops. Like little waymarks in the night.
A point of light in front of you attracts your attention. It shines delicately through the tall grasses. Curious, you stop and cautiously approach it. You discover a firefly that has settled peacefully on a blade of grass. When you turn around, you notice more points of light in the distance. You follow them. The rows of trees open up, and a beautiful clearing stretches out before you. It is littered with glittering points of light. An infinite number of fireflies have gathered here. Their glow bathes the place in a mystical light. Just take in the fascinating spectacle. Carefully you sit down on the bed of grasses and lean against a tree. The moon shines on the landscape. Together with the fireflies it creates a mysterious atmosphere. You let yourself drift completely in this moment – enjoy the peace that the small light creatures radiate. They glide leisurely over the grasses. Sometimes higher, sometimes lower. Maybe old stories come to your mind. Stories of small mythical creatures that only dare to come out of their hiding places in the safety of darkness.
You are like a silent observer. Take in the feelings and relax. It is a fascinating view. One of the little light beings even settles on your arm. Enjoy watching the activity of these little beings. Maybe you feel gratitude for this beautiful moment. Leaning against the tree you can forget everything around you. You can just be – here and now. In your back you feel the solid trunk of the tree. Recognize this power. Take a few deep breaths in and out. With each breath you feel the strength and energy of the tree pass over to you. The ground carries you and you feel more and more connected to it – just as the tree is deeply connected to the earth with its roots. Feel this grounding in yourself as well. Be aware of your feelings.
Wind comes up. It moves from the hill down into the valley and makes the leaves of the trees rustle softly. It gently brushes through your hair and over the grasses in the clearing. Looking up at the sky, you discover dark clouds slowly obscuring the stars behind them. It is hard to leave this beautiful place. With a grateful look you can now say goodbye to this magical clearing. If you like, put your hand on the strong tree trunk once more. You turn away from the clearing and return to the forest path. The wind is getting stronger. In the distance you can hear the faint rumble of thunder. Listen to the first raindrops hitting the treetops. The scent of damp forest floor spreads. The air feels cooler and leaves a fresh feeling on your skin.
Soon you reach your car again. You are in no hurry and can stay a little longer in this place. Take in this special moment. You arrive and make yourself comfortable in the car. It is warm and dry here. The raindrops gently patter on the roof of the car. They make wet trails across the window panes. The view outside becomes more and more obscured. Like curtains, they enclose you safely in your car. Breathe in the fresh rain air. And if you like, go back in your mind to the events of the last hours. Perhaps you feel gratitude for these wonderful moments. Everything that has burdened you can now move into the far distance. You are safe and secure. Everything is good, just as it is. The comforting warmth makes you tired – the steady sound of the pattering rain accompanies you… deep and calm. Safe and relaxed. Into a restful sleep.
