I'm glad you're here tonight with me in this quiet space. As the world slows down around us, if you've been lying awake watching the minutes tick by, feeling that frustrating gap between how tired you are and how awake you feel, know that you're not alone. And tonight we're going to work on something that might just be the key you've been searching for.Recently a friend of mine shared his frustration about his ongoing sleep struggles. For years he's done everything right. Darkened his room completely, avoided screens before bed, and he practices perfect sleep hygiene. But it's still rare for him to have a good night's sleep. When I mentioned the possibility of subconscious blocks to sleep, he looked puzzled. He'd never considered that invisible mental patterns might be standing between him and sleep. I think a lot of us are in a similar position. We focus on the external factors affecting our sleep, but never consider what might be happening beneath the surface of our awareness. Tonight we're going to explore these subconscious blocks, the quiet hidden patterns in our minds that keep us from fully surrendering to rest.But first, a gentle reminder, please make sure you're somewhere comfortable and safe for sleep. We'll be using relaxation techniques and hypnotherapy-inspired visualization. So being in a safe space where you can fully let go is really important.And if you're finding these episodes helpful, I'd be very grateful if you would consider following or subscribing to the podcast. I know how precious podcast space is on your phone, and I'm pretty selective about the ones I follow too. But I always try to support a few small independent shows, and I'm honored when anyone does the same for your ticket to Snoozeville.Your support helps this little podcast reach more people, who also might be staring at the ceiling right now. Now, back to those subconscious blocks. While they can affect anyone, they tend to be especially challenging for those of us with analytical minds, perfectionist tendencies, or those going through periods of significant change.Think of your mind as having two levels, the conscious part and a much larger subconscious part operating beneath the surface. Your subconscious is like the engine room of a ship. It keeps everything running, and it stores your memories, manages your habits, and holds your deepest beliefs about yourself and the world.Sometimes, these subconscious beliefs can interfere with sleep without you even realizing it. Maybe you internalized a message growing up that rest is laziness, or I'll sleep when the work is done. Perhaps part of you believes that remaining vigilant keeps you safe, making it difficult to fully surrender to sleep.Some of us even develop an unconscious fear of sleep itself, especially after periods of insomnia or nightmares. For others, the subconscious block might be physical, tension patterns held in the body that your mind associates with staying alert. You might think you're relaxed, but your nervous system is still in a subtle state of activation. The trickiest part of these blocks is that they operate outside of our awareness. We can't simply decide to change them through willpower alone, and that's why traditional sleep advice, though helpful, sometimes falls short. The good news is that we can gently communicate with this deeper part of ourselves through relaxation techniques and guided visualization. Like what we'll do tonight, we create a bridge between your conscious and subconscious mind. Let's begin by finding a comfortable position. Adjust your pillow and blankets until you feel fully supported.And notice how your nervous system feels right now. You might recognize signs of tension, perhaps shallow breathing high up in your chest, or a tight jaw and shoulders. These are all signs that your nervous system might be stuck in an activated state.The beautiful thing is that your breath is directly connected to your nervous system. So let's begin with breath awareness. Place one hand gently on your belly, just below your navel. As you breathe in, notice if your hand rises. As you breathe out, notice if it falls. Simply observe the natural rhythm of your breath.Now, let's intentionally deepen the breath. Breathe in slowly through your nose, sending the breath all the way down to your belly, feeling your hand rise. Hold for just a moment at the top of the inhale, and then exhale slowly through your mouth.Let's continue this pattern. Breathing in through the nose for a count of four, holding it for a moment, and then exhaling through the mouth for a count of six. With each exhale, imagine you're releasing not just air, but also tension, worry, and anything that no longer serves you. Now, let's incorporate a gentle body scan. Move your attention to your jaw, which often unconsciously holds so much of our daily stress and tension. On your next inhale, gently clench your jaw, feeling the tension.And as you exhale, let your teeth separate slightly and allow your jaw to become heavy and relaxed. Bring your awareness to your neck and shoulders. As you inhale, gently lift your shoulders toward your ears, creating tension.And as you exhale, let them melt downward, creating length in your neck. Continue breathing deeply as you scan down through your arms, noticing any areas of holding or tension. Imagine these areas softening, the muscles becoming heavy and warm.Allow that sensation to flow all the way down to your fingertips. Continue this wave of relaxation through your lower back and your hips and your pelvic floor. These areas often store tension from sitting or stress.Moving down to your legs, notice any sensations present in your thighs, your knees, and your calves. Simply allow each area to soften with your exhale. Finally, as you exhale, imagine any remaining tension flowing out through the soles of your feet, returning to the earth.Your entire body is now in a state of deep relaxation, and your breath has become slow, deep, and rhythmic. I'm going to count down now from 10 to 1. With each number, you'll drift deeper into relaxation. 10.Feel yourself letting go a little more. 9. Your eyelids are becoming heavier. 8. Drifting deeper.7. You feel safe and secure. 6. 5. 4. The outside world is fading away. 3. 2. 1. You've arrived in that perfect space between wakefulness and sleep.In this relaxed state, I invite you to imagine yourself at the edge of a vast, calm ocean. At twilight, the deep blue water stretches to the horizon, merging with the darkening sky in the distance. The air is perfectly still and warm against your skin.Hear the gentle rhythm of waves lapping at the shore, a sound that matches the rhythm of your breathing. And just a few steps away, at the water's edge, you notice a small boat. It's perfectly designed for you, with your comfort in mind.The inside is as comfortable as your own bed, with cushions that seem to know the exact shape of your body, and blankets woven from the softest material you've ever touched. You notice that the boat is completely watertight. This vessel has been created to keep you perfectly safe as it carries you across the waters of sleep. As you look more closely, you notice that this perfect boat is tethered to the shore by three strong ropes, each one anchored firmly in the sand. And somehow you understand that these ropes represent the subconscious blocks that have been keeping you from drifting into deep, restful sleep. Step into the boat now, feeling how it gently adjusts to your weight, cradling you perfectly without the slightest rocking or instability. Settle yourself comfortably, arranging the soft blankets around you. The cushions seem to embrace you. Feel how secure and protected you are in this vessel, how it holds you with absolute safety. Now, turn your attention to the first rope tethering your boat to the shore. As you look at it closely, words begin to appear along its length, glowing softly in the twilight. These words represent one of the subconscious beliefs that has been keeping you from fully surrendering to sleep.Perhaps you see words like, I need to stay alert, or I must solve all problems before resting. So many of us believe that we must complete every task, resolve every issue, before we can earn the right to rest. Place your hands on this rope. Notice how firmly it's been holding your boat, holding you to the shore, preventing your journey into the healing waters of deep sleep. Take a deep breath in, feeling the cool night air fill your lungs. And as you exhale, say to yourself, I release this belief that no longer serves me.My work is complete for today. And feel the rope begin to change under your touch. What was once tightly woven begins to soften and unravel.The fibers loosen, becoming like silk and then like sand running through your fingers. The glowing words fade and the rope gently dissolves, setting your boat a little freer, allowing it to drift slightly away from the shore. Turn now to the second rope. As you look at it closely, you might see words forming such as, I need to review everything that happened today, or I must plan for tomorrow before I can rest. Many of us lie awake, mentally rehashing the day's events or preparing for tomorrow. As if sleep were only permissible once we've sorted through every detail. Place your hands on this rope, feeling how it's been anchoring you to wakefulness. Breathe deeply. And as you exhale, say, I release the need to review and plan. The day is complete and tomorrow will unfold in its own time. Watch as the second rope begins to soften and dissolve between your fingers. Its fibers catching the last light of dusk before melting away completely.Feel your boat drift a little further from shore, rocking ever so gently on the small waves. Emotion as soothing as being cradled. And then turn your attention to the final rope.This one might reveal words like, it's not safe to fully let go. And this is a common block. The subconscious belief that staying partially alert protects us from danger or unpredictability. Touch this rope gently, acknowledging how it has tried to keep you safe. Take a deep breath in. And as you exhale, say, I release this need for vigilance. I am safe here and it's okay to completely let go. Feel this rope beginning to unravel and dissolve. Your boat drifts freely into the peaceful waters, no longer tethered to the shore of wakefulness.Now all the ropes have been released. Your boat begins to glide gently away from shore. Guided by the natural current of the ocean. There's no effort required on your part. The water knows exactly where to take you. Lie back in your boat and gaze up at the darkening sky. A canopy of deep velvet blue. And watch as the stars begin to appear. One by one, twinkling like diamonds scattered across the soft darkness above you. The gentle rocking motion of the boat creates a perfect rhythm. Like a lullaby that's been sung to you since before you were born. Feel how your body is completely supported by the craftsmanship of your vessel.The wood embraces you. The cushions hold you. The blankets warm you.You are held perfectly and safely. As your boat glides across the surface of the deep, healing waters, the sound of small waves slapping against the sides of your boat creates a soothing soundtrack. Gentle percussion that seems to whisper. Sleep, sleep. With each gentle rock, your body becomes heavier and more surrendered. With each soft splash against the hull, your mind becomes quieter.Your thoughts slowing down like ripples, expanding and fading on the water's surface. The boat continues to drift further from shore into deeper waters. And as it does, you feel yourself sinking deeper into comfort. Deeper into peace. The ocean of sleep welcomes you and embraces you. Notice how the rocking becomes even more rhythmic out here in the deeper water. It matches the steady cadence of your breath, rising and falling in and out like gentle waves. As your boat continues its journey across the water, you might notice that the boundaries between you, the boat, and the ocean begin to blur. There is only this moment, this peaceful drifting toward sleep.The waters beneath you are healing, restoring every cell in your body as you surrender more and more deeply. The dark expanse of the ocean is not frightening. It's comforting, like a soft blanket being drawn over you.From this moment on, whenever you lie down to sleep, you'll recall this image of your boat, untethered and free, drifting on the gentle ocean of sleep. Your subconscious mind will remember this feeling, making it easier to let go. Night after night, your body feeling perfectly heavy and supported by the gently rocking boat, your mind becoming quieter, thoughts slowing and fading, like stars reflected on the dark water.You're drifting further and further from shore, letting go completely now, surrendering to the vast, beautiful ocean that carries you safely through the night.