I have these mental tricks that I use sometimes when I can't sleep, when my mind won't stop overthinking. Sometimes I mentally pack for a vacation. Italy has been my top choice lately.I'll fill an imaginary suitcase, socks, sandals, t-shirts, toothbrush. Can't forget my sunglasses. And it's all completely imaginary.I am not going to Italy. But I never get that suitcase fully packed before I fall asleep. And there's actual science behind why these mental exercises work. They're called cognitive distraction tasks. And they're one of the most effective techniques for breaking the cycle of anxious or repetitive thoughts that keep you awake. Because when you're lying in bed, worrying or overthinking, your brain is stuck in a loop.The same thoughts circling over and over. But your brain can only focus on so many things at once. When you give it a specific mental task, it's something that requires just enough attention to be engaging, but not so much that it's overstimulating. You interrupt that loop. If the task is just interesting enough, the worries fade. So tonight, we're going to do a version of this. We're going to go through the alphabet. And for each letter, we'll imagine an animal. And this is a technique you can use anytime you can't sleep.Tonight, we're using animals. But when you do this on your own, you can choose any category. Things you'd find in a garden, cities, breeds of dogs, anything.And to make it more soothing, we'll add sensory details. And this keeps your mind just busy enough that those worry thoughts can't creep back in. But before we begin, please make sure you're somewhere safe to fall asleep. Each episode uses hypnotherapy techniques designed to help you drift off. There is a full disclaimer in the show notes. And a quick thank you to everyone who follows this show. If you haven't followed yet, consider it. We create two new episodes every week with lots of variety. Because what works for one person might not work for another. Following means every episode comes right to your inbox. So you can find the one that works perfectly for you. Now, let's help your body begin to relax.Take a moment to adjust whatever you need to. Find that position where everything feels just right. And then together, let's take a slow, deep breath in.And then let it out as slowly as you can. And do that one more time. Breathe in.And then breathe out. Letting your body settle a little more. Now I want you to notice the weight of your body against the mattress. It's as if gravity has gently increased. As if the earth is pulling you down just a little more firmly than usual. Start with your left foot.It feels so heavy now. As if it's made of stone. Feel it pressing down into the bed. Held by that gentle gravitational pull. Now your right foot. Heavy as stone. Sinking down. Now your left leg. Your calf.Your knee. Your thigh. They're becoming dense and heavy.As if your bones have turned to iron. The bed holds all of that weight. You don't have to do anything.Just let gravity do its work. Your right leg. Dense.Heavy. Pulled down. Your hips feel weighted. As if sandbags are resting there. Pressing you gently into the mattress. Held.Grounded. Your lower back. All that weight settling down. As if you're being gently pressed into the earth itself. Your chest. Your shoulders.Imagine your shoulders are made of lead. So heavy they couldn't possibly lift even if they wanted to. Your arms. So heavy. Lead. Stone.Left arm. Right arm. Your hands couldn't move even if you asked them to. They're weighted. At rest. Your neck.Your head feels like it's made of marble. So heavy on the pillow. The pillow holds all of that weight.You're not holding anything up anymore. And your face. Even your face has weight now.Your eyelids are so heavy. They're sealed shut. Your entire body has become weighted.Held safe by the earth. You couldn't move even if you wanted to. And you don't want to.Now let's begin our journey through the alphabet. All you need to do is to listen to my voice and let your imagination follow. Picture each animal as I describe it. See it in your mind. Notice the details. If other thoughts try to interrupt. And they will. Just notice them. Don't fight them.Just gently let them drift away. Like clouds passing across the sky. And bring your attention back to my voice.Let everything else fade. The worries about today. Plans for tomorrow.They can wait. There is only this. My voice. And the gentle pull of sleep. Ready? Let's begin. With A. A small armadillo has curled itself into a perfect ball at the foot of your bed. Its armored plates gleam softly in the dim light. Like overlapping roof tiles. You can hear its slow, steady breathing.A tiny whistle of air through its nose. It's completely still. Protected by its shell.Warm. And safe. B. A large brown bear has somehow squeezed itself onto the window seat. Its thick fur looks soft as velvet in the moonlight. One heavy paw dangles over the edge. And its breath comes in deep, rumbling snores that sound like distant thunder. The bear's presence is enormous, but gentle. Radiating warmth. And peace. C. A gray tabby cat has claimed the center of one of your pillows. Curled into a tight circle just above your head. Its tail is wrapped around its nose. And you can hear the faint rumble of its purr. A sound like a tiny motor. Its fur rises and falls with each breath.And occasionally, its paws twist. And twitch. In dreams. D. Is a plump white duck that has settled into a basket near the door. Its head tucked beneath its wing. Its feathers are soft.Like new snow. Every few moments it lets out a quiet, contented quack. Barely more than a sigh.Its orange feet are folded beneath it. Hidden in the warmth of its own down. A very large and very sleepy elephant has somehow found its way into the corner. You see it trying to settle its great weight onto a surprisingly sturdy velvet armchair. Its giant fan-like ears are draped over the sides like blankets. The room feels full.Tight and warm. As the elephant lets out a long, rumbling sigh of contentment. A red fox has made a bed for itself on the bookshelf.Its bushy tail wraps around its body. And its pointed nose rests on its paws. The fox's copper fur glows. And its eyes are closed. Whiskers twitching slightly as it dreams of running through autumn fields. Gee.A giraffe has folded its impossibly long legs beneath it. And settled on the rug beside the bed. Its spotted neck curves.Its small head resting on the floor near your nightstand. The giraffe's long eyelashes flutter closed and it lets out a small exhale. It ruffles the pages of a book left open nearby. H is a tiny hedgehog. That has curled into a spiky ball inside a slipper by the door. Only its small pink nose and closed eyes are visible among the quills. It makes the faintest snuffling sound. Like tissue paper being crumpled very gently. The slipper cradles it perfectly. Soft fabric against prickly spines. I is a bright green iguana that has draped itself along the curtain rod above the window. Its body perfectly still except for the slow rise and fall of breathing. Its long tail dangles down like a vine. The iguana's scales catch the moonlight filtering through the window. Making it look like it's carved from jade. J a sleek jaguar has stretched itself across the top of the dresser. Its coat gleaming like polished stone. Its powerful body is completely relaxed. F is hanging over the edge. Tail swaying slowly like a pendulum. The jaguar's breathing is deep and even. And occasionally a low rumble comes from its chest. Not a threat. Just contentment. K is a koala that has attached itself to the bedpost. Clinging with its fuzzy gray arms. Its round face pressed against the wood. Its large nose twitches slightly. And its eyes are firmly shut. The koala looks like it's made of dryer lint and dreams. Every so often it shifts position slightly. Finding an ever more comfortable spot to cling. L a cream-colored llama has folded itself onto the floor at the foot of the bed. Its long neck bent so its chin rests on the rug. The llama's eyes are half closed. Peaceful. And its ears occasionally flick as if listening to music only it can hear. Its breathing is slow and steady. A tiny gray mouse has made a nest in a jewelry box. It's so small you can barely see it. Just a little ball of fur with a pink tail curved around it. The mouse's whiskers twitch. Once. Twice. And then are still. Its breathing is barely detectable. Just the faintest rise and fall of its miniature ribcage. N is a nightingale perched on the lampshade beside the bed. Its brown feathers are puffed up for warmth. Its head is tucked under its wing. And occasionally it lets out a single soft note. Not quite a song. More like a sigh. Set to music. A river otter has found its way into the bedroom and has curled up in the laundry basket nestled among clean towels. Its sleek brown fur is still damp. And it smells faintly of fresh water and river stones. The otter's paws are folded over its chest and it makes quiet chirping sounds in its sleep. It's dreaming. Of swimming. And diving. A giant panda sits propped up against the wall near the closet. It's chewing softly on a piece of bamboo. Not really eating. just holding it in its mouth like a security blanket. Its eyes are barely open, drooping, fighting sleep, and losing. Finally, the bamboo drops from its paws, and the panda's head tilts forward in surrender to rest. A small quail has nestled into the folds of a blanket on the chair, only its plump body and curved top not visible. Its feathers are patterned in browns and creams. The quail makes a soft cooing sound, like a question asked in a whisper, and then settles deeper into the fabric. R is a white rabbit with pink ears, who has made a burrow out of the pillows piled at the top of the bed. Its nose twitches constantly, even in sleep, and its long ears are folded back against its body. The rabbit's cotton ball tail is just visible, and its back feet occasionally kick gently. Running through dream meadows. S is a three-toed sloth, hanging from the ceiling fan, motionless, except for its breathing. Its long curved claws grip the blade securely, and its shaggy fur hangs down like moss from a tree branch. The sloth's face wears a permanent smile, and its eyes are closed. It hasn't moved in hours. It won't move for hours more. Perfect stillness. Perfect peace. T is an old turtle that has tucked itself into its shell on the nightstand, only its wrinkled head visible, resting on the wood. Its ancient eyes are closed, and its breathing is so slow you could count minutes between breaths. The turtle's shell is weathered and beautiful. It has nowhere to go, nothing to do, just rest. A spiny sea urchin has somehow rolled onto the nightstand, nestled in a small glass bowl filled with water. Its purple shell is dotted with delicate spines that move ever so slightly, like tiny fingers swaying in an invisible current. The urchin sits perfectly still, a small jewel from the ocean floor. V. A meadow vole has burrowed under the edge of the rug, creating a tiny lump in the fabric. Only its small brown nose pokes out. The vole is deeply asleep in its makeshift burrow, warm and hidden and safe. You can barely tell it's there at all, just the slightest movement of the rug as it breathes. W. An enormous walrus has beached itself beside the bed. Its gray bulk is taking up most of the floor space. Its long tusks gleam ivory white, and its whiskers fan out like thick wires. The walrus lets out a rumbling groan and shifts its massive weight, settling more comfortably. Its breathing sounds like waves hitting shore. V. A tiny Xenops bird, no bigger than your thumb, is perched on the alarm clock beside the bed. Its curved beak tucks under its chest, and its brown feathers blend with the wood of the nightstand. The bird's tiny feet grips the clock's edge, and its whole body rises and falls with quick, light breaths. Y. Is a shaggy yak standing in the corner. The yak's large head droops, chin almost touching its chest, and its eyes are closed. Its breath comes out in soft snorts, and occasionally it shifts its weight from one hoof to another. The yak smells like mountain air and fresh grass. Solid. Gentle. Half asleep where it stands. And finally, a zebra lies on its side on the rug at the foot of the bed. Its legs are tucked beneath it, and its head rests flat on the floor. The zebra's ears flick once, twice, and then go still. Its breathing is deep and even, its body completely relaxed. The last animal. The last letter. Sleep has claimed them all. The alphabet is complete. Every animal has settled. Every creature has found its place to rest. And now, so can you. This technique is one you can use anytime your mind won't quiet. Choose any category that interests you. Flowers, cities, anything at all. Go through the alphabet, one item at a time. It's simple, but it works. Or, maybe you'll develop your own version, a way of occupying your mind that's uniquely yours. When you start overthinking, and when your mind won't let you sleep, it's simply trying to be useful. It's trying to solve problems, to figure things out, to keep you safe. Your mind isn't working against you. It's just trying too hard. And sometimes, we have to gently put our own minds to bed. Like tucking in a child who wants to stay up just a little bit longer. Kindly, but firmly, we say, it's time now. Time to rest. You can lay down all the tensions and worries of the day. They'll be there tomorrow if you need them. And tomorrow, in the clear light of day, after rest has restored you, everything will look more manageable. You'll be far more able to make sense of the demands and responsibilities in your life. But right now is just for rest, for drifting, like a bear settling into hibernation, deep and still, like a cat curling tighter into sleep, paws tucked under chin, like a turtle withdrawing into its shell, safe and protected. Your breathing has found its rhythm. Slow, deep, natural. Your body is heavy, pressed into the mattress by that gentle increased gravity we created. Your eyelids are sealed shut, too heavy to open. The room is full of sleeping creatures. All of them peaceful, all of them at rest, and you are one of them now. I'm Suzanne, and this is your ticket to Snoozeville. Sleep now. Sleep deeply. Sleep well.