0:01

Come to rest, allowing your body whatever it needs tonight to settle comfortably.

When you're feeling ready, commit to this calming sleep meditation with a deep breath in through your nose, and as you exhale, feel the noise and chaos of the day draining from your mind.

0:28

Breathe in calm and as you exhale, let go of the day that has passed.

Tonight your journey will take you somewhere stress and strain simply cannot follow.

0:47

Tonight you're boarding the Moonlight Express towards sleep and giving yourself over to deep mental and physical relaxation.

Tonight's journey into relaxation requires no ticket, no baggage, no schedule, just a willingness to drift.

1:14

So let your eyes come to a gentle close, take a soothing breath in, and as you exhale, allow yourself to be transported to an empty platform at London's Paddington station.

1:34

There's not a soul to disturb you as you climb aboard the first steam train that pulls up to the platform and realise that this is no ordinary train.

It's the Moonlight Express, a sleepy black carriage that travels only beneath the Starlight, gently winding its way through quiet valleys, misty hills and thick forests on a journey towards sleep.

2:05

The Moonlight Express is a sleeper train designed to offer you luxury whilst you travel the length of England.

You settle into your private cabin, sinking into the soft mattress and relishing the feel of the fresh linens beneath your fingertips.

2:28

The gentle humming of the steam engine beneath you is comforting.

It's not loud, and it makes for a rather rhythmic lullaby, helping to calm and clear your mind with each turning of the wheels.

2:50

As the train edges out of the station, your journey towards sleep begins.

You take a deep breath in, and as you exhale, you find that you're quite ready to leave the day behind you on the platform.

3:11

This is a private cabin, and you decide that there simply wouldn't be room to share it with all your worries and the weight of responsibility you so often have to bear on your shoulders.

Your gaze drifts out of the window, and as you welcome a deep breath in, it seems almost as if the moon rises a little higher into the night sky.

3:43

As you exhale, it seems to settle with you.

Inhale and exhale, releasing that breath just like the warm steam flowing out of the train's chimney.

4:04

As the Moonlight Express gets up to speed, the night seems to deepen, rushing by your window and wrapping all around you.

You breathe in the calm of the night, and as you exhale, all thoughts of the day dissipate.

4:31

There is nowhere for you to be, nothing for you to do, no one for you to please or appease.

Save for yourself.

This train has one destination.

4:49

There are no stops on the journey towards sleep, just steady progress along the tracks and into the night.

As you breathe in, feel exhaustion washing through your body.

5:11

Hold on to that feeling for a moment, and when you exhale, give yourself over to the need for sleep.

Breathe in exhaustion and as you let go of your out breath, perhaps you find that you are finally ready to surrender to sleep.

5:44

There is nothing for you to do, save for lie here resting.

The train is already on its way, carrying you deep into the night and toward rest.

In the dark, you can just make out the soft fields of lavender that the train speeds by.

6:11

It's gentle scent drifts in through the window on the roof of your cabin.

You hadn't noticed the skylight before, or the way that the stars shimmer through it, but now that you have, you settled deeper into the soft cushions beneath you and relish the feel of the cool evening air brushing against your skin like stops on a gentle journey home. 1 by 1 Each muscle in your body begins to release and relax as you lie there, your breath drifting ever so easily in and out.

7:03

The train slows up a little so that you can too notice the natural lengthening of your breath as your body begins to settle in to sleep and lean into it.

7:22

Take a long, lazy breath in and as you exhale, release your shoulders, letting them sink and soften into the bed beneath you.

Breathe in and as you exhale, offer them a little more release and allow them to be heavy.

7:52

Let them be your anchor tonight as the breath drifts in and out and the train continues on its journey, drifting into the night.

8:19

The Moonlight Express has slowed down, and so can you as it glides over the rail bridge towards sleep.

The still waters of the lake below mirror the moonlight on your in breath.

8:39

Draw the stillness of those waters into your body, and as you exhale, let your arms grow heavier and allow them to sink down into the mattress beneath you.

8:59

Inhale calm, and as you exhale, feel your hands soften.

Let your palms fall open.

Uncurl your fingers and allow yourself to rest, open and available to all the blessings the universe has to offer you.

9:34

You don't need to hold on to the past anymore.

As you lie there relaxing, you can feel the Starlight shining through the window and settling on your skin.

It reminds you of just how perfect this moment alone is, and it promises of good things to come.

10:04

Inhale and exhale.

As the train trundles into a misty valley, you breathe in the total stillness you find there.

As you exhale, feel the way your chest settles.

10:29

Breathe in.

And as you do, notice the way your heart opens.

As you exhale.

Let go of any emotional tensions stored up there.

Breathe in calmness, kindness, and openness.

10:53

As you exhale, let go of the happenings in the heart.

Release all fear.

Cast out the limiting beliefs that hold you back.

Your heart is responding to the stillness of the valley.

11:14

It is opening out in that calm and quiet, and as you drift deeper and deeper still into the thick shimmering mist, perhaps you find that it's pace is slowing and steadying, settling in to the rhythm of the night.

11:39

Notice the gentle rise and fall of your chest.

There's no need to interfere, but perhaps you'd like to take a moment to give gratitude for the millions of natural processes that keep you alive and help you to thrive each day without you even thinking about it.

12:29

Thank your beating heart and your lungs as they draw another calming breath in and out.

Thank your mind and body, your muscles and your joints.

12:47

Take a deep breath in and feel your heart begin to gently glow with a warm golden light.

It radiates throughout your body, spreading across your chest and sinking deep into your core and your hips.

13:11

It's warmth is a comfort, a reminder to relax, A reminder that here in your body, you are home.

Breathe in and feel that warmth settling into your abdomen as you exhale.

13:35

Release all tension, let it flow from you as you feel your stomach soften and let your back sink into the bed beneath you.

That kind of heat soothing you from the inside out is the kind that makes you come undone.

14:05

Breathe in, and as you exhale, release the hold you have on your mind and muscles and let yourself be held by the bed beneath you.

Inhale and exhale.

14:29

Let your hips sink into the mattress, breath by breath.

Feel them growing heavier.

Feel that inner warmth coaxing them toward relaxation.

Feel the same heat ebbing into your thighs, your knees, your calves and stretching all the way into your feet.

15:04

Feel those muscles softening, relaxing and releasing as your breath drifts in and out.

Your journey towards sleep is nearing its conclusion and as the train speeds back up, carrying along the track to deliver you to sleep without delay, you feel yourself outpacing the thoughts that have attempted to follow you to sleep tonight.

15:39

They simply cannot keep up with the moonlight Express.

You take a deep breath in, and as you exhale, any lingering thoughts seem to drain from your mind.

15:56

On the tide of your breath drifting out of the window and into the night.

Inhale calmness and exhale chaos.

Breathe in stillness, and as you exhale, release the rush of your thoughts.

16:23

Let them go.

Let the cycle of your breath renew until your mind is quiet, your body is relaxed, and your soul is settled.

Perhaps as you find true stillness tonight, the need for sleep washes into you.

16:56

You're ready to rest, You're ready to recharge.

You're ready to recoup.

Calmness, clarity and quietude are washing their way into your body on your breath.

17:19

As you sigh out in relief, you feel your forehead soften and smooth inhale, and as you exhale, let your jaw unclench.

17:35

Let your tongue fall away from the roof of your mouth.

Let the train take you the last few 100 meters toward the platform, toward the realm of sleep.

18:00

Outside your window, there is only stillness.

Marble platform pavers reflect the Starlight.

The clouds curl low around the mountain peaks beyond the station, and not his soul interrupts the perfect peace of this moment.

18:26

This is a time, Forrest, and there is no one around to disturb it.

You are here.

You have arrived in this town.

18:43

All there is to do is sleep, so you let your eyes drift closed and you take a final deep breath in through your nose as you exhale.

19:01

Give yourself over to the need for sleep and allow yourself to drift off at last.

You just listened to The Moonlight Express, a relaxing guided sleep meditation.

19:24

If this visualization helped you to wind down and relax, make sure to hit the follow button and leave the podcast your Five Star review.

It really does mean the absolute world to me, and it helps more and more people discover this space right when they need it most.

19:44

Thank you for listening and good night.