This is a multi-modal sleep talk down that employs several exercises and sound therapies, each powerful on their own, and combined into one super powerful sleep talk down session. The session starts with sound therapy, using 6Hz (Theta) Binaural Beats via a 174Hz Solfeggio tone in the background along with peaceful music. This encourages the brain to wind down and enter a pre-sleep phase. The session continues with several exercises, phrased using the Milton Model, to melt away stress, induce relaxation, and release neurochemicals in your brain to encourage you to sleep well. See the program notes below for the list of exercises. Listen to the entire track and try to perform each exercise to the best of your ability. To avoid mid-roll ad disruptions, I condensed this version to be just under 8 minutes. You may also be interested in my SLEEP STUDY REPLICA: Please π’π”ππ’π‚π‘πˆππ„ so you don’t miss new content, and to help me control the ads on the channel. π‹πˆπŠπ„ the videos to tell me what content you are enjoying and π‚πŽπŒπŒπ„ππ“ with any special requests, questions, or feedback. ━━━━━━━━━━━━━━━━━━━━ ππ‘πŽπ†π‘π€πŒ : 00:00 Intro and 6Hz Binaural Beats (174Hz Left / 177Hz Right) 00:39 Sleep Talk Down Begins 01:25 Conscious Breathing 02:50 4-7-8 Breathing 04:01 Progressive Muscle Relaxation 06:15 Mental Visualization Exercise ━━━━━━━━━━━━━━━━━━━━ π–π€π‘ππˆππ†π’ & πƒπˆπ’π‚π‹π€πˆπŒπ„π‘ : See the WARNINGS & DISCLAIMER page. ━━━━━━━━━━━━━━━━━━━━ πˆππ’π“π‘π”π‚π“πˆπŽππ’ : 1. Use decent quality stereo headphones and make sure they are in the correct ears (left and right). Headphones with noise isolation are even better. 2. Only turn the volume up enough to be comfortable and relaxing to listen to. 3. Close your eyes and try to clear your mind. Focus on the sounds and let it take you away. 4. Follow the guidance to the best of your ability. ━━━━━━━━━━━━━━━━━━━━ 𝐑𝐄𝐅𝐄𝐑𝐄𝐍𝐂𝐄𝐒 : Too many to include, but there are plenty of studies on each of the techniques referenced in the description above (e.g., conscious breathing, 4-7-8 breathing, progressive muscle relaxation, mental imagery, 6hz binaural beats, etc). ━━━━━━━━━━━━━━━━━━━━ #binauralbeats #sleepaid #sleeptalkdown #sleepmusic #sleep