This is a relaxing day at the beach to help you to fall asleep easily.
You can look at the images on the screen for a few moments and then get comfortable and cosy in your bed.
Make sure your pillow is just right and your blankets are warm,
Close your eyes and take a deep breath in all the way down to your tummy and then let it out slowly,
Breathe in and then let the breath out slowly.
Feel yourself getting ready for a special day in your mind,
A trip to a beautiful beach where you've had a wonderful day,
Building sand castles,
Splashing in the ocean and playing.
Imagine that you're standing on a warm sandy beach,
It's the perfect beach for you.
The sun is shining brightly in the sky and it's warming your skin,
You can feel the soft sand beneath your toes and it feels so nice,
You're safe and happy here.
Listen carefully to the sounds around you,
Can you hear the gentle waves of the ocean lapping against the shore,
They're singing you a lullaby,
Just like the softest music you've ever heard,
The waves come and go,
In and out,
In and out,
Just like your breath.
See the clear blue sky above you,
The sky is so blue and there are fluffy white clouds floating gently by,
They're like soft pillows in the sky and you can watch them drift away,
Feeling so calm and so peaceful and as you stand there on the beach you notice some birds flying in the distance,
They're playing in the sky,
Soaring gracefully and you can watch them for a little while,
Feeling so relaxed as you do.
Now let's take a little walk along the beach,
Feel the warm sand under your feet,
As you take slow easy steps,
You might like a little paddle in the shallow water,
I wonder can you find some seashells or tiny pebbles along the way,
You can pick them up and feel their smoothness and as you look out at the ocean,
It's so calm and it stretches out as far as your eyes can see,
Endless and beautiful.
The water is a brilliant shade of blue and it's so clear,
You can just about see some fish swimming beneath the surface,
Imagining the fish darting and gliding through the water,
Perhaps just out there,
You can see a playful dolphin jumping out of the water,
It's happy to see you and share this beautiful day with you,
You can build a sand castle,
Maybe even go for a swim or a paddle,
You can feel the warmth of the sun on your skin,
Making you feel all cosy and relaxed,
You're safe and content here on this beautiful beach,
I wonder what else you can discover in this beautiful place,
Your special place,
The perfect beach and as you've had a long day,
Having fun and playing in this beach,
All your favourite things,
You can think of and remember,
It's time to rest and find a comfortable spot on the beach,
Maybe under the shade of a big umbrella or a palm tree,
You can lay down on a soft beach towel or even a bed and snuggle in and let your body relax completely as your eyes close and you listen to the gentle sounds of the waves,
As you breathe in to your tummy and let go of any tension or worries,
Breathing them away,
Just like the waves and as you lie there,
You start to feel very sleepy and that's okay,
Imagine yourself slowly drifting off to sleep,
Safe and cosy and relaxed,
Just like in your bed,
You're so comfortable and so relaxed and so sleepy,
Sleep is a wonderful peaceful place,
Where dreams can take you on magical adventures and now it's time to drift off into dreamland,
Where you can have the most wonderful dreams of the beach and everything that you've done today and everything you would like to do tomorrow,
Lying comfortably there,
Remembering the fish swimming in the ocean and the dolphins playing in the sea and the pebbles and the shells that you find along the way,
Imagine throwing one of those pebbles as far as you can into the ocean,
Letting go of any worries or thoughts,
As the pebble splashes in the ocean and creates lots of little ripples,
Disappearing like magic,
As you feel so cosy,
Remembering digging in the sand with your bucket and spade,
Building an amazing sand castle,
Decorating it,
With all those things you found on the beach,
You feel content and happy,
The Sun is just beginning to set,
Making a beautiful warm orange glow over everything,
It's so beautiful and peaceful and safe here,
As you sink deeper into calm and peace,
Knowing that you're safe and you're loved and this beach is a place of happiness and relaxation,
That you can always return to this place,
Whenever you want to feel calm and peaceful and as you drift off to sleep,
Imagining the gentle sounds of the waves in the background,
To deep and restful slumber,
Sleep's a beautiful natural thing and you're so good at it now,
Having wonderful dreams,
Drifting and dreaming,
To deep,
Deep,
Beautiful sleep
