If you're listening to this right now, chances are you've been lying awake, feeling that familiar frustration, as sleep stays just out of reach and your mind might be busy, your thoughts circling like restless birds that won't settle. I understand that feeling, the way time seems to stretch out in the darkness, and how every minute of wakefulness can feel longer than the last. And maybe you've tried counting backwards, controlling your breathing, or telling yourself to just relax, yet your mind keeps spinning, often turning toward tomorrow, filling with thoughts of all the things you need to do, all the things you want to go right, while sleep feels further and further away.So here we are, both of us wide awake, and only one of us wants to be. So let's help you find a way forward to sleep. And maybe, towards a better tomorrow, instead of planning tomorrow, we're going to set gentle intentions for it.And what are intentions? Well, think of them as whispers of possibility, rather than demands we place on ourselves. With intentions, we can transform our approach to tomorrow. We can set intentions that nurture us, support us, and ultimately make it possible for us to successfully reach our goals.In this episode, I'll guide you through a gentle practice of setting intentions for tomorrow. We'll use a simple relaxation technique to help your body release any tension it's holding. And you might be surprised to discover just how much tension you're carrying without realizing it.And then, through gentle hypnotherapy, we'll work with those intentions in a deeper way. And don't worry if you've never experienced hypnotherapy before. It's just a state of focused relaxation, like that peaceful moment just before sleep.You'll remain in complete control throughout. But before we start, let's make sure you're in a safe place for sleeping. Your bed is perfect.Operating heavy machinery, not so much. Also, I put a lot of myself into creating these episodes, and it's very encouraging every time someone like you follows or subscribes. And if the episodes help you, following or subscribing is the simplest way to help us reach others who might be lying awake right now.So before we begin, take a moment to make yourself really comfortable. Adjust your pillows if you need to. Find that perfect position.There's no rush. Take all the time you need to feel cozy and ready. Let's begin with some very gentle movements.Just enough to help your body release any tension it's holding. You can do all of these right where you are, laying comfortably. Start by bringing your attention to your feet.Gently point your toes away from your body, and then flex them back toward you. Point and flex just a few times. Notice how this gentle stretch travels up your calves.Now let your ankles make tiny circles. First one way, little circles, and then change direction. Let your ankles make tiny circles the other way.Bring your attention to your lower back. As you take a breath in, let it arch slightly from the mattress. And as you breathe out, gently press it down into the mattress.Out and press. And just once or twice more. Let your shoulders make the smallest of circles.Forward and back. And notice if one shoulder holds more tension than the other. Very slowly, let your head tilt to one side.Just enough to create a gentle stretch. And then back to center. And to the other side.Let your jaw drop slightly open, releasing any tension you might be holding there. You might notice a slight stretch near your ears. Now letting all movement fade away.Let's check in with your body. Where do you notice tension? And where do you notice ease? Just notice. Maybe you feel heaviness in your legs.Or tightness across your shoulders. Or tension in your jaw. And as you lie here, let's work with the breath together.We'll breathe in through the nose, filling first the belly, and then the chest. Hold for just a moment, and then release slowly through slightly parted lips. Let me guide you through this rhythm twice. Breathing in through your nose, filling your belly, then your chest. Hold gently. And exhale slowly through your lips, letting all the air flow out.Once more. Breathing in, belly rises, chest expands. Hold and release, letting that breath carry away any tension. Now continue this rhythm on your own. With each exhale, imagine that breath flowing to any area of tension you discovered. Notice how different parts of your body respond to this deeper breathing.Your feet might feel heavy and warm. Your calves releasing their hold. And feel how your knees can relax, letting your legs settle more heavily into the mattress.Your thighs might feel warm and heavy. Your lower back spreading gently and settling. Still breathing in and out.Feel how your neck releases any remaining tension, and your jaw becomes soft. Each breath, in and out, brings a new opportunity to let go. With each exhale, you sink a little deeper, like settling into warm sand that perfectly holds your shape.Let your breathing find its own natural, comfortable rhythm now, as I count down slowly from 10 to 1. With each number, you'll feel yourself drifting deeper and deeper into relaxation. 10. Your body is becoming heavier.9. Your breathing is slow and steady. 8. You might notice your eyelids becoming very heavy. 7. 6. Let them close whenever they're ready. 5. 4. You're so heavy now that even if you tried, they couldn't open. 3. Completely and comfortably closed. 2. And 1. You are deeply relaxed. I want you to imagine yourself on a gentle hillside as day begins to soften into evening. It's summer, and the air is perfectly warm against your skin. It carries the lingering sweetness of sun-warmed grass and the delicate perfume of night flowers. Moonlight begins to illuminate the landscape, softening every edge it touches. And as the light changes, feel yourself releasing any need to control tomorrow's outcomes, letting go of the pressure to make everything perfect. As the day settles into night, the cheerful songs of daytime birds gradually quiet, replaced by the gentle rustling of leaves in the evening breeze.And in the distance, you might hear the first crickets beginning their night song. The harsh edges of the day have softened in this special light, and just as twilight transforms the landscape, you can choose how you'll move through tomorrow's moments. As the first star appears in the deepening blue, let it carry your intention to meet tomorrow's challenges with patience.However your day unfolds, you'll have a reservoir of gentle patience available to you whenever you need it. And with that patience, you'll notice more, be more aware of details, and enjoy increased focus. Another star emerges, bringing an intention to trust your own rhythm.Just as night follows day without forcing, you can trust your natural pace. You won't have to try to do too many things at once. You'll give yourself the time you need instead of rushing through your day.Watch as a third star appears, carrying your intention to stay present in each moment. You will be mindful. You'll appreciate the taste and texture of food.You'll enjoy the good sounds around you, like music and birds and the people you love. With each new star, feel yourself settling deeper into peace, knowing that however tomorrow unfolds, you can choose to meet it with grace and with kindness toward yourself. The stars continue to appear, each one reminding you that it's not about making tomorrow perfect. It's about how you'll walk your path and how you'll open yourself to possibilities. As more stars appear, spreading their gentle light across the dark sky, feel yourself becoming even heavier and more relaxed, the night air becoming velvet soft around you. And you may notice now how your breathing has become as slow and steady as the rhythm of twilight itself.Each breath carries you deeper into relaxation and closer to sleep. Know that these intentions, like the stars above you, will still be here tomorrow and you can simply let yourself drift now deeper and deeper. And as you drift deeper into relaxation, remember goals are about what we want to achieve, but intentions are about how we choose to move through our day.When you wake tomorrow, you'll carry these intentions with you. They'll be there in the morning light, gentle reminders of how you choose to meet this day. You'll find yourself naturally pausing before reacting and breathing when you need to. The challenges that come won't shake you so easily because you've already decided how you'll meet them. Remember, you have everything within you to make tomorrow a better day. And not by controlling what happens, but by choosing how you'll be with whatever unfolds.And now you can let go, drifting deeper and deeper still. Your body becoming heavier, your mind becoming quieter. Each breath carries you closer to sleep.Breathe in and out, drifting deeper and deeper into restful sleep. Sleep now. Sleep deeply.Sleep well.