Welcome.
As you get comfortable in your bed,
Let your body really land here.
Feel your back,
Your hips,
Your shoulders,
Your head being held by the mattress and your pillow.
You don't have to do anything right now.
There's nowhere to go,
Nothing to fix.
If your mind is busy,
That's completely okay.
Just let your body be supported and let your breath move however it wants to move naturally.
Notice where your body meets the bed.
The back of your head,
Your shoulders,
Your back,
Your hips,
Your legs,
Your feet.
Let those places soften just a little.
Let your jaw unclench,
Your forehead smooth,
And your shoulders drop.
Let your belly be soft,
Your chest easy,
Your throat relaxed.
Without trying to change anything,
Just feel your breath moving in and out of your body.
Notice the gentle rise and fall of your chest and your belly.
Inhale and exhale.
If your mind wanders,
That's totally normal.
When you notice it,
Gently bring your attention back to your breath,
To the steady sound of the ocean.
There's no right way to breathe here.
Your body knows exactly what to do.
With each exhale,
Let your body feel a little heavier,
A little softer,
A little more at ease.
Bring a gentle awareness down through your body.
Feel your feet and legs resting on the bed,
Letting them soften and relax.
Let your hips and lower back melt a little deeper into the space.
Feel your chest and shoulders grow heavy,
Your arms resting easily at your sides.
Notice your face,
Tongue soft,
Eyes softly closed,
Brow space smoothing out.
Nothing to do,
Just resting.
Stay here for a few more moments.
Notice how it feels to be held by the bed,
As if the whole surface beneath you is quietly supporting you.
You don't have to carry anything now.
Your body can just rest in that support.
Let the sound of the ocean be like a steady cradle around you.
Soft,
Consistent and reliable.
Each wave arriving,
Each wave releasing,
Without effort,
Without direction.
You don't need to follow it.
You can simply rest within it.
If thoughts are still moving through your mind,
Let them drift by like clouds passing over the water.
The ocean remains steady beneath them and your body,
Just like that ocean,
Can stay grounded,
Held and calm.
There's nothing to prove here,
Nothing to complete.
You need a quiet permission to rest.
In a few moments,
I'll stop speaking and the sound of the ocean will stay with you through the night.
You don't need to listen for anything anymore.
You don't need to follow anything.
If sleep comes quickly,
Let it.
And if it takes a little time,
That's okay too.
For now,
Just let yourself be held by the bed,
By your breath,
By the gentle rhythm of the waves.
You are safe.
You are supported.
You can rest.
As you keep listening,
Let the ocean be the only thing you need to notice.
And when you're ready,
Even that can fade into the background too.
