Welcome.
This is your time to just let go,
To unwind from the day and to gently drift into sleep.
Let your body settle into your bed.
Let your arms and legs rest naturally and heavily.
Allow your eyes to close,
Your breath to slow down and your whole body to soften and relax into the bed.
Take a long deep breath in and a slow easy breath out.
Again in your own time,
Inhale gently through the nose and exhale completely through the mouth.
Feel your shoulders relax down,
Feel your chest soften,
Feel your whole body begin to exhale the day.
Allow the sounds to support you and allow you to sink deeper into your bed with each exhale,
Drifting deeper and deeper into relaxation,
Letting go of the day,
Enjoying the feeling of relaxation.
Now,
Imagine that you're standing on the sand on the edge of the ocean.
It's evening time,
The sun is slowly dipping below the horizon and you can still feel the warmth of it on your skin.
Sky is glowing with soft colours,
Pink,
Orange and fading blue.
Cool breeze brushes across your skin and the air smells fresh,
Salty,
Clean.
Feel the sensations of your bare feet on the sand,
Digging your toes into the sand.
You begin to walk slowly along the shoreline,
Your bare feet sinking gently into warm smooth sand.
The ocean rolls in and out,
Steady rhythm,
Calming like a lullaby.
The water gently reaches and touches your bare feet before it goes out again.
Each step you take brings more ease,
More stillness,
More peace.
You feel the tension of the day being carried away.
Washed clean by the sea and the ocean breeze.
After a while you come to a quiet spot in the sand.
Maybe there's a soft blanket there or just a perfect warm sandy spot to lie down and rest.
You lower yourself down and settle in,
Letting the earth hold you.
Your body feels warm,
Heavy,
Safe.
The breeze gently moves your hair and touches your skin.
You rest and take a full deep breath in,
Feeling the coolness of the fresh ocean air in your nostrils.
And as you breathe a long slow exhale,
You let your whole body relax.
Feeling really present with the ocean.
Watching the waves come in and out.
Watching the horizon turn deeper shades of red and gold.
After a while you gaze up at the sky.
The stars are beginning to appear,
Blinking one by one.
The moon begins to rise,
Casting a silver light across the water.
The ocean sparkles.
Now let your breath follow the rhythm of the sea.
Inhale and exhale,
Like the waves coming in and going out.
With each breath your body grows heavier and your thoughts grow softer.
With each breath you feel yourself letting go,
Like footprints fading in the tide.
There is nothing you need to do now.
Nothing you need to think.
Just rest.
Just breathe.
The sound of the ocean surrounds you.
Steady,
Soothing,
Familiar.
Your breath becomes slower,
Your body more still.
Let the ocean carry away anything you no longer need.
Let your breath rise and fall with the tide.
Let yourself drift.
You are safe.
You are calm.
Sleep is coming gently,
Softly,
Like waves rolling in at night time.
You can let go now.
Let the day dissolve away.
Let your thoughts drift out to sea.
You are deeply relaxed.
You are peaceful.
You are at home.
And ready to fall asleep whenever you like.
