Now I Lay Me Down To Sleep On The Beach

Getting ready to go to sleep? Come join me in a relaxing journey to calm down and drift off to sleep right on the beach in a hammock listening to the waves at sunset. Designed to release anxiety and help you relax and let go of the day. Once you fall asleep enjoy over 8 hours of gentle ocean waves to help you sleep deeper and stay asleep. Sweet dreams.

Music is Meditate with the Fairies by Alan Frijns from Pixabay
Ocean Loop 1 provided by Richard Multimedia from Pixabay and mixed by Gary Burdell

Transcript

Prepare your room for sleep. Close the curtains or the shades. I like to use blackout shades. I like the room that I sleep in to be very dark. Once your room is prepared and you're ready to go to sleep, Climb into your bed. Put your head on the pillow and pull the blankets up around your neck. Feel the weight of your body making contact with the mattress. Feel the weight of the blanket on your skin and relax. Now take a deep breath in through your nose, Filling your lungs and your belly as much as you can, And then exhale through your mouth. Inhale through your nose as deeply as you can. Fill your lungs up completely with air and then let go through your mouth. You may notice an audible sigh as you exhale. Now take one more deep breath in through your nose, Filling your lungs completely, And then let it go through your mouth. Notice how those deep breaths allow you to relax. And now you have nothing else to do except to follow the sound of my voice. Make any adjustments to make yourself as comfortable as possible. Sink into the mattress and relax. You feel calm. You feel safe. Do a quick review of your day. Were you relaxed? Resentful? Selfish? Dishonest or afraid? Do you owe anyone an apology? Were you kind and loving towards all? What did you do that you can give yourself credit for today? Just review your day without judgment and make note of anything that you can do better tomorrow and what you did today that was good. Let go of your daily review and return your focus back to your breath. Breathing in and breathing out. Notice where your body makes contact with your bed and your head with a pillow. Now starting at your feet, Just relax. Notice your feet, How do they feel and relax the muscles in your feet. If it helps you visualize turning off a switch, Switch off your muscles. Then slowly move up your body. Into your ankles. Let them relax. Switch off. Sink into the bed. Into your calves. Let them relax. Switch off. Sink into the bed. Up into your knees. Let them relax. Switch off. Sink into the bed. Into your thighs. Let them relax. Switch off. Sink into the bed. As you're relaxing your body, Take any movements necessary to be as comfortable as possible. Return your focus to your hips. Relax. Switch off. Sink into the bed. Slowly go up your back, Vertebrae by vertebrae, And allow it to melt into your bed. Let go of anything that happened today and any tension you're carrying. And then slowly, Vertebrae by vertebrae, Relax. Switch off. And sink into the bed. All the way up through your middle back. Up between your shoulder blades. And up into your neck. Relax. Switch off. And sink into the bed. Move your focus to your abdomen. The area around your chest. Relax. Switch off. And sink into the bed. Focus on your shoulders. Move them away from your ears. Relax. Switch off. And sink into the bed. Down into your upper arms. Relax. Switch off. And sink into the bed. Your elbows. Relax. Switch off. And sink into the bed. Your forearms. Relax. Switch off. And sink into the bed. Move into your wrists. Relax. Switch off. And sink into the bed. Your hands and your fingers. Maybe you want to spread them wide. And then relax. Switch off. And sink into the bed. Let's take a deep breath. In through your nose. Filling your lungs as much as you can. And then let go through your mouth. Take another deep breath. In through your nose. Filling your lungs as much as you can. And then sigh it out. One more deep breath through your nose. Inhale as much as you can. And let it go through your mouth. Notice how much more relaxed you feel now. Let go of anything you did today. Let go of anything you have to do tomorrow. And just be. Right here, Right now. There's nothing to do but relax. In your mind's eye, Arrive at a beach at sunset. You notice that there's a cove ahead and you walk there. Picture the sand under your feet. Gentle breeze on your face. The sun setting, Turning from yellow to dark orange on the horizon. The sound of the waves at the shore. And it is warm. You are comfortable. And you walk towards the cove. As you get closer to the cove, You notice a cabana there. And you're curious about it. So you walk towards it. Picture yourself at this beach with bare feet in the sand, Walking towards the cabana. By now the sun is starting to set. And there's streams of red coming from the sun. You look out onto the water and notice the beautiful colors sparkling off the water. When you reach the cabana, There is a wide hammock there. And you climb in. It fits you perfectly. And it's very comfortable. You swing side to side slightly and look out at the water. The sun is now halfway set on the horizon and has become dark red. The sky is starting to go from light blue to dark blue. The colors reflect on the water. And you hear the ocean waves at the shore. Be there in the hammock, Gently swaying, Warm, Comfortable, Safe. Hear the ocean, Smell the salt in the air, A light breeze over your body. You are at peace. As you look out over the water, The sun has almost fully set on the horizon. There's a little sliver of dark red. The sky is getting darker and darker. Ocean waves are gentle and soothing. And it is a beautiful sight to behold. Notice how that makes you feel. Warm, Safe, Comfortable, Relaxed. As the sun finally sets, It looks like the ocean can go on forever. The sky gets darker blue, Turning to black. And stars start to appear in the sky. The moon will rise soon. You pick out a constellation or two. Slowly sway side to side in the hammock and enjoy the beauty that surrounds you. The sound of the waves, Smell of the salt, Gentle breeze, Relax. You smile as you look up at the sky, Which now is very dark and full of stars. They're beautiful. It's neat to imagine how far away they are. And they twinkle and sparkle. The ocean has become a dark blue with glimmering stars. There are glimmers of light on it as the waves crash into the shore, Over and over. And you relax even further. You sink deeper into the hammock. And smile because you are so happy and relaxed. You become very tired. And you decide to close your eyes. You put one hand on your chest and the other on your stomach. You are at peace, Listening to the waves swinging gently in the hammock. Relaxed, Peaceful, Calm. As you sway gently, You listen to the waves and they lull you to sleep. Sleep deeply. Sleep calmly. Sleep safely. Relax.