Welcome,
Find a comfortable position for sleep and allow your body to be fully supported by the bed beneath you.
There is nothing to do now,
But listen and let go.
Let the sound of the ocean be your anchor tonight,
A constant gentle rhythm,
Reminding you that all things ebb and flow,
And now it is time to rest.
Begin by taking one slow deep breath in,
And as you exhale,
Feel the first layer of the day simply dissolve.
Inhale again,
And as you exhale,
Feel a wave of heaviness,
A pleasant wave wash over your body from your head down to your toes.
Now gently bring your awareness to your feet,
Notice any sensation there,
And with your next exhale,
Imagine that sensation softening,
Melting as if warm sand is covering your feet,
Gentle and weighty.
Let this soft heavy warmth travel up into your ankles,
Your calves,
Releasing every tiny muscle,
Every held thought of standing or walking.
The waves are here carrying that warmth up to your knees,
Your thighs,
Your hips,
Letting your entire lower body sink into total support.
Feel your spine as a line of ease,
And let that soothing warmth now fill your belly,
Your lower back,
Releasing any holding,
Any need to sustain or brace.
Let it rise into your chest,
Your upper back,
With each wave your breath becomes softer,
Slower,
Your heartbeat settles into the rhythm of the tide.
Now let that deep relaxation flow down your shoulders,
Your arms,
To your elbows,
Your wrists,
All the way to the very tips of your fingers,
Every muscle letting go as if you are floating on the surface of a calm vast sea.
Now bring that gentle attention to your neck,
Your throat,
Your jaw,
And invite them to soften completely,
Your cheeks,
The space around your eyes,
Your forehead,
Your scalp,
Your neck,
All softening,
Smoothing out as the sound of the waves washes through your mind.
From the crown of your head to the soles of your feet,
Your entire body is now heavy,
Warm,
And profoundly at peace.
Now,
Simply rest your awareness on the tide of your own breath,
There is no need to change it,
Just observe it flowing in and flowing out naturally.
Notice how your breath and the sound of the ocean begin to weave together,
Until you can't tell where one ends and the other begins.
You are breathing with the ocean,
And the ocean is breathing with you.
With every wave that arrives,
You drift a little deeper.
With every wave that recedes,
You release a little more.
My voice will soon fade away,
And you will be left,
Cradled in the constant,
Loving sound of the sea.
It will watch over you all through the night.
You are safe,
You are held,
You are so deeply ready for rest.
Now,
Let the sound carry you the rest of the way.
Let go of listening to words,
And just listen to the water and sleep.
Just the waves now,
Letting go.
Deep,
Deep sleep.
So safe,
So held.
Just the waves now,
Letting go.
Deep,
Deep sleep.
So safe,
So held.
Just the waves now,
Letting go.
Deep,
Deep sleep.
So safe,
So held.
