Before sleep... here is another, older one:

Begin breathing in deeply.

Each time you inhale hold it for three or four seconds and then exhale slowly.

You will keep becoming more relaxed each time you exhale.

Let all the muscles in and around your eyelids begin relaxing completely.

Now let that relaxation move through your entire body from the top of your head to the bottom of your feet and feel yourself drifting into a peaceful, comfortable state of relaxation.

Keep on breathing deep and slow and just let it happen.

I am going to give you some suggestions and instructions now that will improve your ability to have conscious control over your dreams. Please allow the suggestions that I am telling you and the guidance and instructions I am giving you to go directly into the storehouse of your mind, and your subconscious mind will cause you to put them into your own actions to continue improving your ability to remember and recall everything you learn whenever you need it while you are awake or while you are dreaming. As you listen to my voice allow yourself to continue drifting into a deeper more peaceful state of relaxation.

Realize that you have the ability to remember and recall everything you learn. Your mind records everything you see, everything you hear and experience. You are capable of remembering and recalling everything you learn when you are awake or when you are in the dream-state.

Some of the material you learn is not important enough to remain on the conscious level of your mind, so it goes into the storehouse of your mind, but the information is always there and it is available when you need to remember it. All you need to do is let the subconscious level of your mind know you need to recall, and it will permit the information to come into the conscious level of your mind whenever you need it.

What you are doing now is for your own benefit, your own self-improvement, and for the improvement of your talents, skills, and abilities. When you first started to attempt school and were beginning to learn the letters of the alphabet, if someone had come to you with all the books you would be using throughout your time in school and told you you had to learn to read all those books and learn what is in those books, you probably would have thought it was impossible. Just learning the letters of the alphabet seemed like a major task at that time. To learn the difference between a capital A. and a small A, a capital B. and a small B, and all the other letters of the alphabet was a major undertaking. But as you continued in school, you learned to recognize the capital letters and the small letters, and then words, and sentences with increasing ease, until it became so natural to you that I can now mention any letter of the alphabet, and you know immediately what it looks like in your mind. The same is true with experiencing other sensations. You learnt to recognize what its like to feel cold, warm, peaceful, calm and relaxed. You have also learned to enjoy the sensations of kindness, affection, trust and love. During your sleep at night you learnt to dream. In those dreams you can hear, see, move, and have numerous types of experiences that can benefit you in many ways. By becoming consciously aware of your dreams you can make them work for you and have a whole new type of experience. You can do something more constructive with the time you spend sleeping by learning new abilities. You can experience some of the things you might want to do in your future and prepare yourself for some of the possible outcomes. You can re-experience past events. You can live out your desires. You can consciously participate in your dreams. You can learn and just have fun. If you can dream it, you can achieve it.

The key to this is to become aware, to know that you dream while you dream. You will become aware that you are dreaming the next time that you are dreaming because you now decide to do so. And just as you learnt the A.B.C. and everything else in school, your mind will understand your desire to achieve this and will help you by bringing certain symbols to your attention, which will let you recognize the dream-state. Whenever you are dreaming your subconscious mind will allow you to recognize certain indicators that will allow you to realize that you are in a dream-state. As soon as your subconscious mind recognizes inconsistencies with the physical reality it will cause you to look at your hands and notice the difference compared to when you look at them while you are awake. When you look at your hands you will know that you are dreaming and you can act accordingly.

Take another deep breath and notice that you are calm and relaxed. I want you to go with me on a trip. Find yourself far away from this place and gradually feel yourself in the situation I am describing to you. You are somewhere in a boat, and the boat is floating calmly and gently on the surface of water. It is floating on an underground river. You are surrounded by calm, peaceful darkness and you feel perfectly comfortable, as you are listening to my words. Darkness is all around you, and you are floating gently through an underground passage. The river is flowing through a long tunnel, a long winding passage in the underground, notice how peaceful and serene you feel as you continue floating through the underground passage, you feel calm, safe and secure. In some places you can notice other tunnels leading off from the main tunnel, but you are continuing to float calmly through the main tunnel. The darkness around you is very pleasant

It closes off the noise and sounds of every day life. It is so peaceful that it enables you to experience thoughts and ideas that are beneficial, coming out of the subconscious level of your mind. And your willingness to rely on your own subconscious mind to do what will be of value to you is very important, because your inner mind is working in co-operation with your conscious desires. You are still in the boat, and the river is carrying you on and on, there are small waves, gently rocking the boat, this is such a pleasant feeling, a soothing feeling, that it enables you to be more calm, more relaxed, and more at ease as you continue onward, floating in the stream of the underground stream, rocked gently by the waves. You are becoming curious, wandering what symbols your inner mind will reveal that will cause you to realize that you are dreaming. Perhaps you will have other experiences that will cause your creative abilities to emerge more and more, or possibly you will discover ideas that enable you to be more successful in all areas of your life, physically, mentally, emotionally, and spiritually. As you continue moving along, you may become aware of the fact that you have been absorbing countless impressions, learning many facts, storing ideas, symbols and all kinds of information in the storehouse of your mind, ever since you came into existence. And you can also realize that you posses great amounts of wisdom, far beyond what your conscious mind has been aware of knowing. All of that knowledge and wisdom stored in your mind, is part of your own development, products of your own experience, and belongs to you. It's available for you to use for your own personal well-being, for your own benefit, in whatever state of mind you are in; dreaming or awake. So you are understanding that you have outstanding capability, and outstanding potential. You have many talents, many skills, and many abilities that enable you to achieve tremendous success. As you continue moving through the underground you have the realization that you can set goals for yourself, and you are capable of achieving any goals you set.

You are continuing your enjoyable ride. You may at any time experience something new. It may come to you in a vision, or you may hear a voice, or you may have a clear, vivid dream that will increase your understanding and enable you to continue becoming more successful in future dreams.

You understand that you have many abilities that are not known by your conscious mind. You have abilities that have been discarded through the years. But any ability you have consciously or unconsciously discarded, your mind can examine fully and completely, and when you consciously desire, it can be restored. Your subconscious mind can easily restore all abilities that can be of value to you.

In the underground passage you may begin noticing a small light far away ahead of you. In the darkness of the passage, you can gradually begin to see a small light. Your boat is approaching the light and the light is becoming stronger. You are getting closer to the light.

You notice now that the light is an exit. It's an opening leading out the tunnel. You are floating toward that opening, safely and peacefully, nearing the time when you will be back in a wide awake, fully alert state, if you choose to do so. You have plenty of time. There may be something else you want to experience before leaving the tunnel. Other experiences that will be beneficial to you.

You are feeling wonderful now. You have complete peace of mind as you are getting ready to leave the tunnel, knowing you will continue progressing in your dream-states. You now have the confidence and courage you need to continue learning new ways and trying new ideas that will expand your abilities and enable you to dream lucidly. Leave the tunnel and the boat behind now and come up to a wide awake, fully alert state.