Welcome and I hope that each one of you will come to find peace within yourself.
Tonight I'd like you to join me as we revisit the Sea of Tranquility,
That ancient sea that has been around since the dawn of mankind.
Its waves move slowly coming to the shore for thousands and thousands of years.
We're walking on the path that winds its way through the enchanted forest and the path ends at the Sea of Tranquility.
As we walk you can hear leaves crunching underfoot.
On either side of the path there are towering pine trees and massive oaks.
There are a range of scents that radiate from the forest.
The scent of pine,
Of old wood,
Of sweet jasmine vines that cling to mighty trees.
As we walk you can hear the crunching of the leaves underfoot that are along the path.
On either side of the path there are towering pine trees as well as massive oaks.
There are a range of scents that radiate from the forest.
The scent of pine,
Of old wood,
Of sweet jasmine vines that cling to the mighty trees and the hint of salt air in from the sea.
This combination of fragrances scents the air and it's very relaxing.
As we walk along the path give yourself permission right now to let go of everything.
Do that now before we even get started.
Make sure all of your routine nighttime activities are taken care of.
You know turning off the stove,
Locking the door,
Checking that things are okay.
Silence all of your devices except the one you're listening to this on.
Just lay in your bed or your sleeping bag or on your couch or in your comfy recliner and start to settle in and get comfortable.
Comfort should always be your first consideration when you meditate and especially trying to go to sleep.
We're just about to see now and tonight you're going to go to sleep on the shore of the Sea of Tranquility.
We're just coming to a spot where the path will come out onto the beach.
Just about there.
Now the sun is beginning to set and it glows a deep red disc that's at the edge of the horizon and there's a gentle rain falling on the beach.
You can also feel a gentle breeze warm against your skin and it's lightly scented with jasmine and pine of ancient wood and eternal sea.
Now take a nice slow deep breath and feel the air as it enters your body and as you exhale feel all of the air as it leaves your body.
Take another deep breath.
Just a little deeper than the one before and as you finish the inhale keep note of that little pause that's there.
Notice once again that we don't go instantly from inhale to exhale but that there's a natural little pause at the end of the inhale and the end of the exhale.
Now just continue to breathe slowly.
Slow and steady and note that little pause the stillness that exists at the top and the bottom of each breath and as we lay here breathing the sun continues to go down to disappear beyond the horizon and the waves continue their endless march to the shore and the rain falls softly.
I want you to take in a breath through your nose and hold it for a count of four and let it let it out through your mouth letting out a sigh.
Now do it again.
Inhale through your nose,
Hold for a count of four and then exhale through your mouth letting out a sigh.
One more time.
Inhale through your nose,
Hold for a count of four and then exhale through your mouth letting out a sigh.
Now just breathe normally and continue to relax.
Make sure you're comfortable and cozy and warm enough.
Noddle into your blankets and allow your breath to ground you into this present moment.
There's nowhere else you need to be.
Nothing you need to do except fall asleep.
The only place you need to be is in this moment.
There's nothing else you need to be doing.
This is your time to rest your body for a new day to come.
So give yourself permission to relax and unwind.
Listen to the waves upon the shore and hear the gentle rain as it falls on the beach and patters on the leaves of the nearby trees.
And as you continue to breathe,
Just relax.
Unfurl your brow and unclench your jaw.
Relax your neck and your shoulders.
Relax your arms and your head.
Scan your body for any places you might be holding tension.
Just relax and feel yourself.
As you're getting heavier with each and every breath,
Slowly sinking into the cushion of nature that you are.
As you're laying there breathing,
Don't lay there worrying about not being able to go to sleep.
But rather,
Set the intention that you are going to go to sleep and have a good night's rest.
Remember,
Words and thoughts have power.
And the things we think become reality.
So think about how good it is to gently fall asleep.
Peaceful.
Restful.
Think about how soft your bed is as you softly sink into it.
And the waves continue to roll in,
Never ending,
Never pausing.
The sun is completely down now and the stars appear in the sky.
As the rain gently falls all around you.
And the scented breeze is so soft against your skin.
Now,
As you're drifting off to sleep,
It's a wonderful time to think about the things that you're grateful for.
Perhaps the people in your life,
Your partner,
Your child,
Your pet.
Perhaps you're grateful for your health.
Whatever it is,
Think of it now.
And all the while you're slowly breathing,
Sinking deeper and deeper into the mattress.
Nug and secure in your covers.
As the waves roll in and the breeze blows softly through your hair.
There is nothing to do but sleep.
Nothing to strive for,
Nothing to worry about,
Nothing but the waves and the rain.
And sleep is calling you with a voice that's soft and clear as the rain falls.
And the waves come to shore again.
Here on the shore of the Sea of Tranquility,
It's always easy to fall asleep listening to the sound of the waves.
As the rain falls and the breeze blows softly,
So softly,
Nothing to do but sleep.
