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You're listening to tracks to relax. Welcome to helping hand, a guided sleep meditation

to help you relax and fall asleep will helping you to feel safe and secure.

Never listen to this guided meditation while driving or doing anything that requires your attention.

Let's get started by making sure that you are in a comfortable position and that your hands are not touching.

And when you're ready to relax deeply and fall asleep, allow your eyes to close as you begin to focus on

my voice. That's right. Begin to allow the words that I'm saying to form images and ideas in your mind

so that you can use your imagination to see, hear and feel yourself experiencing the things that I'm

describing. And in a moment I'm going to ask you to tense all your muscles from your toes,

all the way up to the tip of your head. And then in a few moments you'll let all those muscles relax

again. We'll do this three times and each time you let those muscles relax again,

just let them go more relaxed than the previous time. And remember not to hold your breath,

keep breathing in and out as you normally do as you apply that muscle tension.

So let's begin by tensing all those muscles now and hold that tension for one, two,

three. Now let every muscle relax and notice the contrast between when they are tense and when they

are relaxed and allow them to relax more and more each time we do this. So get ready.

And tense those muscles again now. That's right. And hold it for one, two, three.

And now let all those muscles relax completely as you continue to breathe in and out at your own time

in peace. And now for the last time apply tension to all those muscles as you keep breathing in and out.

And hold that tension for one, two, three. And let everything relax now.

That's right. Let every muscle in your body become loose and limp.

And in a moment I'm wondering if you can imagine, visualize or simply pretend

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