Are you like me? Do you listen to too much news? I think I'm almost addicted to the news. And I don't think it's good for me. I get worried about the state of the world and how it's all getting worse.But you know what makes me feel better? Looking up. The moon. The moon is very reassuring.This full moon, the stunningly radiant harvest moon, has been shining its golden autumn light down on the world for four and a half billion years. The dinosaurs looked up and admired this harvest moon. And it'll be there next year. And in ten years, and in a hundred thousand years, all those things that you and I worry so much about will have long passed away. The things that consume us and make us believe the world is ending are small and insignificant concerns. The ever-present, ever-beautiful harvest moon.It's out there tonight. The first of three consecutive super moons. October, November, and December will all be super moons. When the moon is at its closest point to us, we call it a super moon. It's much larger and brighter than a regular full moon. It feels more present, more powerful, as if it's leaning closer to earth to offer us comfort.And we get three in a row, like the universe is giving us extra light and reassurance. Every full moon is beautiful. And each one, I think, has something to say to us. But the harvest moon's message is always clear. Don't worry. All things pass. And be grateful for the gifts we have in this moment, on this night, in this place. That's the theme of tonight's episode. Gratitude.But as always, the priority is helping you get to sleep. We do that with a combination of things. The music helps.My pacing. Proven breathing and relaxation techniques. And a dash of hypnotherapy.But first, please make sure you're somewhere safe to fall asleep. This episode is designed to guide you into deep rest. So you'll want to be in your comfortable bed, and not anywhere you need to stay alert. And one of our lovely listeners left a comment the other day, saying she told her friends about this podcast. And I was so happy to hear that. A word of mouth is truly the best way for a small show like this to grow. And if this episode helps you sleep, sharing it with someone might be the kindest gift you could give them. But no pressure. I'm just grateful you haven't fallen asleep on me yet.Now let's start by making sure you're comfortable. Take a moment to settle into your bed. Arrange your blankets. Pull them up so they feel like a gentle protective cocoon around you. Adjust your pillow. Find that perfect spot that cradles your head and neck.Feel how your mattress supports every curve of your body. Take a moment to wiggle your fingers and toes. Just a little movement to release any last bits of tension, and then let them settle. Let your hands uncurl naturally. Fingers soft and open, and feel your feet relaxing completely. Find the most comfortable position for your body.Maybe you're a side sleeper, curled up like a contented cat. Maybe you prefer to stretch out on your back. Whatever feels right for you tonight. Let your body sink deeper into the support of your bed. I want you to take a nice slow deep breath, right down into your belly if you can. Breathe in gently through your nose, and then exhale slowly through your mouth, making that exhale just a little longer than your inhale. Let's do that together. In through your nose, and out through your mouth. Letting that air flow out naturally and completely.And while you're practicing that lovely breathing rhythm in and out, let me explain why we always say breathe in through the nose, and out through the mouth. When you breathe in through your nose, you're naturally filtering and warming the air. Your nose is designed for this, but more importantly for sleep. Breathing in through your nose activates your parasympathetic nervous system. It signals safety and rest. When you exhale through your mouth, you're able to release more carbon dioxide, and create a longer, more complete exhale.That extended exhale is like pressing a reset button on your nervous system, telling your body it's safe to slow down and rest. Keep breathing in the slow steady rhythm, and simply enjoy the pleasure of being still. There's nothing you need to do right now, except lie here and listen to the sound of my voice. If your attention wanders a bit, that's perfectly normal. Just gently return to these slow regular breaths, and the sound of my voice. You can trust that my voice will guide you to that peaceful place that exists between wakefulness and dreams.That soft floating space where thoughts become less defined, and reality grows gentler around the edges. It's a place where time moves differently, where worries fade like mist, where your body feels weightless, and your mind grows beautifully quiet. This is the threshold of sleep, and it's the perfect place to admire the October harvest moon. Picture yourself now, looking up at the night sky, at the magnificent harvest moon. This isn't just any full moon. It appears enormous against the autumn sky, glowing with that distinctive golden warmth that only October can bring. It's light isn't the cold silver of winter months. This is honey-colored radiance, amber and copper, warm as candlelight, but bright as daylight. You can hear the gentle rustle of autumn leaves scattered on the ground below. Their crisp edges whispering secrets to each other as a soft night breeze moves through the bare branches above. The air carries that distinctive autumn scent, wood smoke and dying leaves, the earthy richness of the season's final harvest. Everything feels peaceful, settled, as if the world itself is preparing for the long rest of winter. Feel the moon's golden light touching your face now. Like the gentlest caress, this warm radiance flows across your forehead, smoothing away worry lines, dissolving the tension you carry from concentrating, from making decisions, from the simple effort of getting through each day. The moon's benevolent light moves across your cheeks and you can feel your facial muscles releasing, softening, as if the moon is gently massaging away every bit of tightness. The golden glow reaches your jaw now, and any clenched muscles there begin to melt. Your mouth relaxes completely. The moon's light flows down your neck, warming and soothing every cell, releasing the invisible weight you carry on your shoulders. Feel those shoulders dropping, settling, as the moon's healing radiance works its way through every muscle, every fiber. The moon is telling you something important. Don't worry, all things pass. If you are fortunate enough to live in a place that is safe, feel deep gratitude for that profound gift. Not everyone can feel that security tonight. Some people would give anything to live in a place where there is no destruction, no conflict, no constant fear.How extraordinarily lucky you are to live with a relative peace and order tonight as you rest in safety. Feel genuine gratitude for this blessing that is so easy to take for granted. Now feel the moon's golden light flowing down your arms, warming every muscle from your shoulders to your fingertips. This gentle radiance moves through your upper arms, releasing any tension from lifting, lifting, carrying, reaching throughout your day. It flows down your forearms and into your hands, these remarkable hands that have touched, created, comforted, and worked so faithfully for you. Feel the moonlight reaching the very tips of your fingers, warming them completely before this healing light begins to sink deeper. The moon's radiance settles now into your chest, into your heart, this incredible tireless muscle that has been beating faithfully since before you were born. Your heart beats about 100,000 times every day, pumping life through every cell in your body without you ever having to think about it. It's been your most loyal companion, never taking a day off, never stopping to rest.And when you sleep, your heart rate naturally slows, giving this amazing muscle the closest thing to rest it ever gets. As you drift towards sleep tonight, you're giving your heart a gift of slowing down, of working a little less hard. Your heart is also where you hold love, love for the people in your life.And it's important to remember to feel gratitude for these connections, whether you're surrounded by an abundance of family and friends, or you just have one special person you can count on. These relationships are treasures. Feel gratitude for every positive human connection you experienced today, every genuine smile exchanged with a friend, every casual but kind interaction with a stranger, every moment of understanding.Even with that teenager who might be working through their own frustrations and occasionally takes them out on you. If you're fortunate enough to have at least one person in your world you can really talk to, someone who truly listens, someone who knows you, that is extraordinary wealth. Now feel the moon's golden light continuing its journey down through your body, flowing into your hips and releasing any tightness there from sitting, from standing, from the simple act of carrying yourself through your day. The light moves down into your thighs, those powerful muscles that are some of the strongest in your entire body. Feel the moon's gravitational pull gently drawing out every bit of tension and fatigue. The light flows down through your knees, those remarkable hinges that bend and straighten thousands of times each day. And the light continues down your calves, into your feet, out your poor feet. You really take a beating some days. You carried your entire body weight with every step, balanced you, supported you on hard surfaces and squeezed into shoes that might not always be perfectly comfortable. They are the foundation that keeps you upright, the loyal servants that take you wherever you want to go. Feel the moon's light now pulling all that soreness, all that weariness, all the ache from your feet and your entire lower body. This gentle lunar force draws out every bit of tension, leaving your legs and feet completely relaxed. As your whole body basks in this healing moonlight, the moon whispers another important message. Appreciate the miracle that is your body. We spend so much time criticizing our bodies, wishing we were thinner, more toned, taller, younger, shaped differently. We focus on what we think is wrong, instead of marveling at what is magnificently right. Your body is an absolute miracle, whether it moves in all the ways you wish it could, or has limitations you work with each day. It does thousands of things perfectly, every single day, just to keep you alive and functioning. Instead of criticism, offer your body gratitude for all the ways it serves you faithfully, just as it is. Feel yourself now completely relaxed. Every muscle in your body has released its grip on the day's tension.You feel wonderfully heavy, sinking deeper into your bed. With each breath, that drowsy floating feeling is washing over you. Your thoughts beginning to soften around the edges, where consciousness starts to blur into something dreamier.This is what it feels like to be almost asleep. This perfect weightlessness, where your body feels both heavy and light at the same time, where worries dissolve like mist, where everything becomes beautifully unclear and peaceful. As we prepare to leave the moon's benevolent light, you carry with you a warm sense of gratitude that will be with you when you wake tomorrow, and will stay with you throughout the day.A gratitude for simple gifts that surround you every day, but are so easy to overlook. The ability to make choices about your day, your life, your responses to whatever comes your way. That moment when sunlight pours through a window and warms your skin. The sound of rain on the roof when you're cozy inside, creating that perfect sense of shelter and security. The crunch of autumn leaves beneath your feet, that satisfying sound that says the seasons are turning as they should. Weekends - those precious pauses that let you breathe a little deeper.

The Harvest Moon continues its ancient journey across the sky, just as it has for billions of years, watching over a world that is slowly turning toward the darker, cooler months. The nights are getting longer now, more welcoming, inviting us to turn inward, to rest more deeply, to embrace the comfort that comes with the seasonal shift toward quiet and stillness.

Your breathing has become so slow and natural now, each exhale releasing you deeper into this peaceful state. The day's concerns have all dissolved into moonlight. Your mind is growing beautifully quiet, thoughts becoming less distinct, less important, fading like the last light of evening. 

Sleep now... drift now... into the most restorative rest, watched over by the ancient, benevolent light of the Harvest Moon.