Hello friend and welcome.
My name is Mark Rowland.
This meditation is designed to help you drift into a deep restorative sleep.
Tonight we'll be traveling beneath the ocean surface into a place of calm beauty and timeless rest.
Before we begin make yourself completely comfortable.
Adjust your pillow,
Rest your arms and your legs and allow your whole body to soften into the mattress.
There is nothing more you need to do now today.
Take in a gentle breath through the nose and release it slowly through the mouth.
Feel the bed beneath you holding you,
Supporting you completely.
You are completely safe here.
You are cared for.
You are ready to drift into the ocean of sleep.
Imagine yourself now lying upon the surface of warm,
Calm water.
The temperature is perfect.
It's as though the water itself is carrying you.
As you exhale,
Notice how your body begins to sink.
Slowly.
Gently.
Effortlessly.
There is no fear here.
Only safety.
Only calm.
The ocean is your friend.
It welcomes you.
It's your cradle.
The waves are your guide into rest.
Tiny bubbles rise around you,
Shimmering in the silver moonlight above.
Each bubble carries away a thought from the day,
Lifting it to the surface and releasing it from your mind.
One by one,
Every worry,
Every plan,
Every unfinished conversation floats away in a silver bubble,
Disappearing into the surface above you.
You are free.
Free to sink deeper and deeper still.
Your breath is slow,
Steady and peaceful.
Inhale like a tide drawing in.
Exhale like the tide flowing out.
You are descending safely into the quiet heart of the sea.
The water grows more still,
More peaceful as you sink into a realm of beauty.
Around you,
Shafts of moonlight stream down through the water,
Like silver ribbons,
Illuminating the ocean floor far below.
Gentle shapes drift past.
Schools of silver fish move as one,
Gliding gracefully and dancing through the water.
You notice a friendly turtle swimming nearby.
Slow.
Steady.
Unhurried.
Its flippers move with perfect ease.
Effortless.
Timeless.
As you watch,
You begin to feel its rhythm inside of yourself.
Moving slowly.
Calmly.
Unhurried by anything at all.
Further ahead now,
Tall forests of kelp sway with the currents.
Each leaf moves like a breath.
Rising and falling.
Rising and falling.
Rising and falling.
Reminding you again of the steady rhythm of your own breathing.
You glide gently among the kelp,
Feeling their slow dance.
Feeling the ocean's timeless pulse.
Every part of you is relaxing now.
Your shoulders floating loose.
Your arms weightless.
Your legs sinking into softness.
Even your jaw and the tiny muscles around your eyes.
Are relaxing.
Completely.
All around you,
The sea holds you in stillness.
Cradling you in perfect tranquility and calmness.
As you continue drifting,
You notice a soft glowing in the distance.
It draws you closer.
Guiding you toward a sanctuary beneath the sea.
You enter a hidden cove.
A chamber of beautiful luminous calm.
You see the walls glow with gentle light.
You see soft blues.
Calming greens.
And warm,
Golden tones.
Bioluminescent creatures float by.
Tiny sparks of light drifting slowly.
They remind you of stars in the night sky.
But they're here.
Under the waves.
This place is sacred.
It's so peaceful.
And it's yours.
You lie down on a bed of soft,
White sand.
The surface warm and gentle beneath you.
The ocean wraps around you like a blanket.
Perfectly supporting every curve of your body.
You are at peace here.
The walls of the cove pulse faintly with light.
Expanding and contracting like a heartbeat.
Like your own breath.
Here you are completely at rest.
Completely safe.
Completely comfortable.
Every thought.
Every tension.
Simply dissolves into the ocean's glow.
You are safe.
You are calm.
You are free.
Free to drift away.
From here,
My words will become fewer.
As you continue your journey.
Drifting deeper and deeper.
Into deep,
Peaceful rest.
The ocean breathes for you now.
The tide rises and falls.
Carrying you deeper and deeper.
Deeper still.
You feel so calm.
You could stay here forever.
You are floating.
Weightless.
Timeless.
You feel so free.
So at ease.
The sea,
The water holds you.
Gently rocking you and lulling you into a beautiful,
Restful sleep.
You are free here.
You are safe here.
Drifting.
Floating.
Dreaming.
Deeper and deeper.
The ocean is infinite.
And so is your peaceful rest.
Deeper now.
You are drifting.
You are calm.
You feel held by the ocean.
Even deeper still.
Sleep.
Deep.
Relaxed and calm.
Nothing to do.
But enjoy this sanctuary.
Sleep.
Rest now.
Drift away deeper.
This meditation will end,
But your sleep will continue.
The ocean will hold you all through the night,
Protecting you.
Restoring you.
Carrying you into the deepest,
Peaceful rest.
Good night,
Friend.
Dream happy.
