It is best to play rain/nature sounds or the fitting music, as this sleep story script heavily relies on the sounds. You can find some here.
Type: Sleep Story
Techniques: Relaxation, Guided Imagery, Bodyscan, Sounds
Visualization: Yes
Setting: Cabin in the Woods
Goal: Using Visualization and Relaxation Techniques to Calm Down
Strength: 2/5
Length: 30 Minutes
Sleep/Waking up Phase: Sleep Phase
Relaxation
Make sure that you’re in comfortable clothing – and get yourself ready for relaxation. Find a position, that fits you and your body perfectly fine: That can be on your back or on your side. Just as it’s best for you. And when you have found your position, you can gently close your eyes. You can reopen your eyes any time you want.
Now feel the relaxation. Notice the relief in your body. Feel your weight. And maybe a pleasant heaviness in you. Now take one deep breath: And while you do so, notice this beautiful fresh air flowing into your lungs… – And breathe out… With every breath out, you let out all the stress. Simply let it go. Breathe in soothing relaxation – and breathe all the tension out… Let calmness and serenity in – and let all tension go.
You are on a wonderful green meadow. You can see a wide forest in the distance. Even further, there are big mountains which are covered with coniferous trees. You can see the top of the mountains covered in snow. This place is beautiful. You may feel a soothing relaxation. Notice a feeling of vastness. Here you are safe and secure. – far away gone from the stress of the day. On the meadow, you can see flowers, bushes and grasses – look around and perceive your closer surroundings – the sun shines warm and pleasant in your direction.
Your cabin is still a short walk away. Just a distance away from the meadow you can discover the entrance of an old forest – a large and wide path leads directly into nature – now walk to the beginning of the forest and look around – perceive the many different trees and bushes – the sun radiates bright and friendly… – The light of the sun shines through some of the leaves and creates a beautiful ambiance. Rays of sunshine light some parts of the ground in a shimmery light.
Now walk along the path into the forest. A pleasant smell rises in your nose. You are covered over and over with all kinds of different trees. It smells pleasantly fresh with a hint of grass – Try to imagine, what kind of smells you notice here. Also listen to the soothing sounds of the forest – the soft crackling of the trees in the wind. A light breeze makes the leaves rustle. Now look further down into the forest. You see parts of the large mountain range in the distance. – You feel a sense of calmness. You are one with nature.
Your cabin, located by a wonderful lake, isn’t too far away. The old forest shines in its most splendid colors. Keep on walking and follow the path – again, notice the many different trees and bushes here – Feel, how nature is surrounding you. The heat of the day is slowly passing, but it’s still pleasantly warm. Listen to your surroundings. Nature can be so soothing for us. Your body can finally calm down. Soon you’ll be safe in your cabin and can fully relax after this long walk. Take a deep breath in… and let all the air out. Perceive how you move further away from your day with every breath you take. Notice, how you leave things behind you. How you slowly relax more and more.
In this part of the forest there are firs and pines. If it was winter, it would probably be snowy here. Keep walking down the path. And notice your surroundings. The trees. The mountains in the far distance. The grasses and flowers. The further you get into the forest, the more familiar this place seems. You are now slowly getting closer to a blue lake. Your cabin is located right there. Take a look in front of you. Do you see the shimmering water shining through the leaves? The lake shimmers emerald green … with turquoise-blue tones. You can see your cabin by this beautiful lake, which you have all for your own. You can allow yourself to fully relax at this place.
Now take a look at the sky. You notice some clouds appearing. A few of them are white, while others are dark grey. A long thunderstorm is forecasted for the night. But don’t worry. Your safe cabin is almost in front of you. Now walk the last meters along the lake. You may feel the moisture in the air. And up there: do you see how individual raindrops fall onto the water of the lake? It gently begins to rain. The drops on the water create small circles around them. It looks so calming. It’s time to go to your cabin, before it rains even stronger.
You are getting closer and closer to your cabin… You can now see the entrance in front of you. Try to imagine, how your cabin looks. Is it an old country house, or a modern chalet? The house is built tall and spacious. The walls are made of dark and strong wood. They store all the warmth from inside and give you shelter. The wide and high windows let you look directly into nature, when being inside. Now turn the lock in your front door and make the first step into your cabin. It’s been a long day and you may feel exhausted. But now, the time has finally come. The time to relax. You can allow yourself, to leave all the stress behind you. And the moment, you enter your cabin you almost automatically do so. Now go inside. From the moment you open the door, you notice a soothing warmth surrounding you. You smell the heated wood of the cabin’s walls. Also a tone of pine and burned firewood. Now close the door behind you and take your time to arrive. You are in a friendly foyer with a high ceiling. Staircases on the left and right lead to the upper floor. When going further, you get into a spacious living room. The decor is warm and rural. There are large bookshelves on the walls. You see a rustic wooden floor with large carpets. In the middle of the room there is a cozy sitting area including a large couch with lots of pillows and a warm blanket. There is a small wooden table in front of it. The seating area faces the large glass windows and the veranda. – From there you can look directly at the lake and nature, but at the same time be safe in this pleasant warmth. To the right of the room is a large fireplace that is built into a stone wall.
There is some chopped wood ready, but the fireplace isn’t on yet. Why not change that? Let’s turn on the fireplace. Go through the spacious room right to the fireplace. Add some more wood and light it on. Do you notice how soothing warmth spreads throughout the house? The walls store the warmth and pass it on to you. It’s warm and dry here. It’s safe in here. Now go to the big windows and take a look outside. You see the lake. Surrounded by a beautiful landscape of pines and firs, with high mountains in the distance. You feel safe. As if you were one with this place. Soon you can allow yourself to fully relax. The landscape exudes a pleasant calmness. This place is immaculate. It feels as if there is something, that gives you a sense of safety. You’re just not exactly sure what it is. The nature? The rain? The warmth in your cabin? Maybe a feeling. The privacy? Peace? Whatever it is – It makes you comfortable. The rain outside becomes heavier. You can see the many raindrops falling onto the lake. The rain is pattering down on the window panes as well. And look up to the sky. The clouds are very dark. – They are closing in more. Do you hear that? The first thunder. Fortunately, you are safe here. More and more rain is falling down – as if the clouds were breaking. The rain falls down to the lake. Nature outside can handle those heavy rainfalls. It’s one with the rain – in harmony with the weather. You can see lightning and hear thunder in the distance. One can be really happy to not be out there right now. You are dry and warmed by the fire. And that feeling of safety – it makes you so tired and sleepy. The rain rattles against the window panes.
Make yourself comfortable now. The monotonous rustling of the rain makes you tired and sleepy. Take a seat on your big couch. Just watch the rain outside the window for a little while. You can also lie down if you like. Look out at the lake. Also notice the sounds. Feel the cozy warmth of the fireplace. This place is your getaway to relaxation. It’s your oasis, so far away from your everyday life. Here you are carefree and all by yourself. You can come back here anytime you want. Now make yourself completely comfortable on your couch. If you like, you can adjust the pillows a little. You can also take the warm blanket and cover yourself up. What an immense feeling this is. Being warm and safe, while looking outside at those heavy rainfalls.
You are surrounded by a warm feeling of safety. Your mind is so tired. Allow yourself to relax. The more you open up to this beautiful relaxation, the more indifferent everything around you becomes. Feel a pleasant warmth. Feel into yourself. Feel yourself sinking deeper. Notice, how everything is relieved. How your muscles relax. How light-weighted you feel. You feel safe. As if you are on a cloud. So warm and soft. Look out through the large windows again. The rain falls down in huge masses. On the lake. The trees. The drops patter on the water in thousands. Now listen very carefully to the sounds around you with your eyes closed. When noticing our surroundings with our eyes closed, they become so more intense. Soak up these sounds and notice an even deeper relaxation. Hear the light wind. The monotonous rain. The crackling of the fireplace.
Sleep Fadeout
You’re safe in here. Feel your body. As you sink deeper and deeper into a nice warmth. Maybe your legs are already relaxing. Even if it’s just a little bit. Maybe your arms too? Perhaps you can already feel a gentle wave of warmth flowing into your body. Maybe you can feel it at the bottom of your toes. Your feet. Maybe you feel how the warmth is floating up to your legs. Over your stomach. Your neck. Up to your face. Your muscles are loosened. Your eyelids are fully relaxed. Your entire face is enveloped in warmth. You become completely relaxed. It’s cozy and warm here. While it is getting more and more uncomfortable outside. You can be lucky, to be safe and protected in your cozy cabin. Now is the time. The time to sleep. Just relax.
Your body is so tired. Your mind is tired. Your body is so heavy and warm. Just let yourself go. And keep sinking into a beautiful warmth. You are safe. You are surrounded by warmth. Sink into it. And sink deep into a comfortable sleep. Let go. Slow and relaxed. Safe. Go to sleep. Deep. Let go. Long and relaxed. Calm and warm…. Into a deep sleep…
