Hello and welcome to this sleep meditation for sensitive nervous systems.
I invite you to get comfortable in your bed.
There's nothing you need to do and nowhere you need to go.
Take a moment to notice that you are supported by the mattress beneath you,
The pillow under your head and the quiet of the room.
Now imagine you are resting somewhere safe by the sea,
Not standing,
Not walking,
Just resting.
You can hear the sea in the distance,
A slow steady pace,
Waves coming in and gently rolling back out.
There is no sudden sound,
No crashing,
Just a soft repeating hush.
Let your breathing stay natural,
You don't need to change it.
If it feels comfortable,
Notice how the out breath seems to match the wave as it fades back into the water.
As you listen to the sea,
Allow your jaw to soften slightly,
Your shoulders ease down just a little.
Your belly and legs can be heavy,
Supported.
Each wave carries away a small amount of tension,
Not all of it,
Just enough for now.
The sea keeps its rhythm for you,
You don't have to hold yourself together,
You don't have to stay alert.
Silently remind yourself,
I am safe right now,
Nothing is required of me,
I can rest.
The sound of the waves continue,
Steady and predictable,
In and out,
In and out.
If thoughts arise,
Let them drift like foam on the surface of the water,
Appearing then dissolving on their own.
You don't need to follow them.
Allow your awareness to soften,
Like your eyes closing at the end of a long day.
The sea will keep moving,
Even as you rest.
If sleep comes,
Let it come naturally,
Like a wave returning to the shore.
