Of all the ways, anxiety robs us of joy in our lives. Its impact on sleep might be one of the biggest prices we pay. When anxiety takes hold, it doesn't just steal our peace during the day, it follows us to bed, turning what should be our sanctuary into another place of struggle. Anxiety affects both the quantity and the quality of our sleep. It keeps us awake when we desperately need rest. And even when we do fall asleep, it can make that sleep restless and unrefreshing. We wake up tired, which makes us more vulnerable to anxiety the next day. Tonight, we're going to guide you into a state of deep relaxation and use the power of hypnotherapy to make it even more effective. Whether you consider yourself an anxious person or not, you might be surprised to discover how everyday stressors could be affecting your ability to fall asleep. Sometimes anxiety doesn't feel like obvious worry. It might show up as racing thoughts at bedtime. Physical tension you can't shake. Or that frustrating feeling of being wired but tired. We all carry concerns. About work, family, finances, health, or just the endless mental list of things we need to remember. These everyday pressures can create a low-level activation in our nervous system that interferes with sleep. You might lie down feeling physically tired but find your mind won't quiet. Or you notice tension in your body that seems to appear from nowhere. As we journey together tonight, we're going to focus a little more on breathing as part of our relaxation approach. Breathing techniques can help us manage daily stress and anxiety. And they're especially valuable to you right now when you're trying to transition into sleep. And I want to acknowledge you for being here. For taking steps to care for yourself. And while I believe this episode can help you sleep better, and manage anxiety more effectively. I want to be clear that I'm not a healthcare professional. If you're dealing with persistent or overwhelming anxiety, I encourage you to seek guidance from a qualified healthcare provider. Navigating life's challenges isn't easy. And asking for help when you need it? That's actually quite wise. Before we begin tonight's journey, please make sure you're somewhere safe to fall asleep. This episode uses relaxation techniques designed to help you fall asleep. So you want to be in bed or another safe resting place. And to our growing community of listeners, I love hearing from you. And you can find links to our Instagram and Facebook in the show notes. I'd welcome any comments, questions, or messages you'd like to send. Your ideas help shape what we create together. We may be a small community, but we're connected by something meaningful. All of us seeking better sleep. There's comfort in knowing we're not alone in this journey. Tonight, I'm taking you to the high desert. Where the vast sky and clean air will teach us about breathing, about releasing anxiety, and about finding the calm that leads to sleep. Find your most comfortable position now. Adjust anything you need to feel supported. And then notice how you're breathing right now. When we're anxious, our breathing becomes shallow and quick. We're sending signals to our nervous system that something is wrong. Tonight, we're going to change that pattern. Place one hand on your chest, and one on your belly. Take a slow breath in through your nose, letting your belly rise first, and then your chest. And then exhale slowly through your mouth. Feel how that one conscious breath already begins to shift something inside you. Keep breathing. In and out. In Hindu tradition, breath is called prana, life force energy. And right now, you're drawing in not just oxygen, but vitality itself. Chinese medicine teaches that breath carries qi throughout your body. Balancing and healing. These ancient traditions understood something that we've forgotten in our modern rush. That breath is one of our most powerful tools for well-being. Conscious breathing tells your nervous system you're safe. Your heart rate begins to slow. Your blood pressure starts to lower. Now let's make this even more calming and effective. We're going to use a technique where your exhale is longer than your inhale. Breathing in for four, and out for six. Ready? Breathe in for a count of one, two, three, four. Then exhale slowly, one, two, three, four, five, six. Beautiful. The longer exhale is something you can use anytime anxiety strikes. It's simple, effective, and always available to you. As you continue this pattern, in for four, and out for six. Feel your body beginning to respond. Notice how your shoulders naturally drop away from your ears. Feel your arms becoming heavier, more relaxed. Your legs are settling deeper into the mattress. Muscles loosening with each breath. Even your hands can soften now. Fingers uncurling. Just keep breathing deeply. In, and out. As we begin our journey, I want you to imagine yourself stepping out of a small, well-equipped travel trailer. You're in the high desert, and you've found the perfect secluded campsite. The air here is clean and dry, with a quality unlike anywhere else on earth. Your campsite sits nestled between boulder formations that rise from the desert floor like ancient sculptures. These rocks have been here for millions of years, shaped by wind and time into smooth flowing forms. Some tower 30 feet high, creating natural walls around your small sanctuary. The Joshua trees stand scattered across the landscape like something from a dream. These aren't trees at all, but giant yuccas. They're thick trunks reaching up before exploding into clusters of spiky arms. They look like they're dancing across the desert sky. You've set up a simple camp chair facing west, where you can see for miles across the desert. Your camping setup is minimal, but perfect. A small battery-powered lantern. A compact camping stove. Everything you need contained in this small space. But right now, you want to explore. An easy path through the rocks leads to a higher vantage point. The walking is simple. Following a clear trail, your feet crunch softly on the desert sand. As you walk, continue your breathing pattern. In for four, and out for six. The desert air fills your lungs easily. Cleanly. This environment makes breathing feel effortless. Each inhale brings clarity. Each exhale releases tension you didn't even know you were holding. Buddhist teachers say that breath is always in the present moment. Right here, walking through this ancient landscape, you can feel the truth in that. Your anxious thoughts about tomorrow. Your worries about yesterday. They seem very small beneath this enormous sky. The path curves around a massive boulder, and suddenly, you emerge onto a natural platform of rock. From here, you can see the entire desert spreading out before you. Look out at that endless sky. The sun is beginning its descent toward the western horizon. Painting the heavens in the softest blue you've ever seen. The sky seems to go on forever. Deeper and more vast than any cathedral ceiling. Wider than any ocean. Sit down on the warm rock. It's been heated by the sun all day, and now radiates comfort up through your body. Feel how solid and stable it is beneath you. This rock has been here for eons. It has weathered countless storms. Endless seasons. It reminds you of your own strength. This endless blue canopy makes you feel both infinitely small and infinitely free. Your daily worries. The bills. The deadlines. The endless mental lists shrink to nothing under this immense sky. How can your anxiety feel so large when you're sitting beneath something this boundless? The sky holds everything. Your fears. Your hopes. Your entire life. With room for billions more. Imagine that you have all the air in this vast sky to breathe. Take the deepest breath you've taken all day. Fill your lungs with this clean desert air. Feel your ribcage expanding. Your belly rising. You have room for your breath here. You have room for yourself here. As you exhale, making it longer than your inhale. Imagine releasing the anxiety you've been carrying. Picture it flowing out of your body like a thin gray mist, dispersing immediately in the desert breeze. The wind carries it away across the open desert until it disappears. Breathe in again, even deeper this time. Draw in the spaciousness of this place. Feel how your chest opens. How your shoulders naturally drop and widen. Anxiety makes us contract. It makes us small. But here, you can expand. Breathing in a place this open reminds your body how to relax. Your nervous system recognizes safety in this vastness. Feel your body releasing its grip on tension. Your jaw softens. The muscles around your eyes relax. And your hands, which might have been clenched without you realizing it, open and rest easily by your sides. Notice how your heartbeat is slowed to match the rhythm of the desert. Everything here moves slowly, deliberately. The Joshua trees grow inches per year. No rush here. No urgency. Continue breathing deeply as the sun begins to set. The desert sky transforms into something magical. Pink and orange light wash across the landscape, painting the rocks in warm, glowing colors. The first stars begin to appear. Far from city lights, the stars here shine with unusual brilliance. Soon thousands of them will be visible. The Milky Way stretching across the darkness like a river of light. It's time to return to your campsite. You stand slowly, feeling how relaxed your body has become. The anxiety that brought you here seems like something from long ago. Your breathing is deep and natural now. No longer shallow or quick. The walk back to camp is easy. You follow the path between the boulders as the last light fades from the sky. Your campsite feels like coming home. This contained space feels safe and nurturing after the vastness of the desert vista. Your travel trailer sits small and cozy. It's rounded shape and soft light welcoming you back. You light your small camping stove and heat water for tea. The flame dances in the still desert air. As you wait for the water to heat, you sit in your camp chair and look up at the stars now emerging in full brilliance. The tea is chamomile. Warm and soothing as you sip it slowly. There's no hurry here. Time moves differently in the desert. You can take as long as you need. You notice how quiet your mind has become. The racing thoughts that often fill your head at bedtime are nowhere to be found. You rinse your cup and turn off the camping stove. The battery lantern provides just enough light as you prepare for sleep. You brush your teeth with water from the small camping jug and wash your face with a soft cloth. Your travel trailer is small but perfectly designed. Everything has its place. The walls are lined with warm wood paneling and small LED lights create a golden glow. Built-in compartments hold exactly what you need. Soft towels. Your favorite mug. A good book. The kitchenette features a tiny but efficient sink. A small refrigerator hums quietly. And the countertops are just large enough to prepare simple meals. Everything is scaled down but thoughtfully planned. Windows are fitted with soft curtains in calming colors that you can pull closed for privacy or leave open to watch the stars. The bed is remarkably comfortable. It's positioned under a large window so you can lie back and see the night sky. The sheets are soft cotton. A reading light is mounted perfectly for late night reading. Outside the desert night is vast and wild. But here you are safe as you lie in your comfortable bed. You can hear the desert settling into night. Occasionally a breeze moves through the Joshua trees with a soft whisper. Sometimes a coyote calls in the distance. A wild sound somehow feels comforting rather than threatening. Keep breathing. In and out. Breathing continues its slow, deep rhythm. Each breath reminds you of the spaciousness you've found today. The way anxiety dissolved in that vast desert air. You carry that openness with you now. Even in this small enclosed space. Feel how your body has released all the tension it was holding. Your muscles are soft and relaxed. Your mind is quiet and still. The anxiety that seemed so large and important this morning has been absorbed by the desert vastness. Carried away on the night wind. This combination. This memory of endless space and the reality of cozy containment. Creates perfect conditions for sleep. The stars continue their ancient dance. The desert breeze slowly around you. And here in your small space among the rocks. You can finally let go. Your breathing grows even slower now. Deeper and more relaxed. Each exhale takes you further from the day's worries. And closer to rest. The desert has taught you something important about breathing. About space. About letting go. Sleep comes naturally now. Like the night settling over the desert. No effort needed. No struggle. Just the easy drift from wakefulness into dreams. Carried on the rhythm of your breath. And the vast quiet of the desert night. Rest now. Rest in the spaciousness of the desert sky. And the safety of your small shelter. Rest in breath that flows freely. And a mind that has found its quiet center. Sleep now. Dream of vast skies and ancient rocks. Of clean air and endless space. Dream of anxiety dissolving like mist in the desert wind. I'm Suzanne. And this is your ticket to Snoozeville. Sleep now. Sleep deeply. Sleep well.