Welcome to this guided sleep meditation.
Get yourself into a comfortable position in your bed,
Or wherever you're lying down.
If you're using this as a nap meditation,
Be sure to set an alarm for yourself.
Close your eyes.
Take a deep breath in through your nose,
And out through your mouth.
And again,
In through your nose,
And out through your mouth.
Now,
Breathe normally.
Be aware of any sensations that you feel in your body.
Do you feel tingly?
Do you feel heavy on the surface upon which you lie?
Whatever you may be feeling,
Just let it be.
There is nowhere that you need to be,
Nothing that you need to do.
Whatever thoughts might be popping into your head,
Just acknowledge them and let them go.
Think of them as a puff of clouds,
Floating into your mind and floating away on the wind.
Watch them as they go,
And let them come in and out as they will.
Now I want you to envision yourself on a velvety soft beach of white sand.
In your mind's eye,
Also envision a vast,
Expansive ocean out in front of you.
The sun is setting on the water,
And its sparkling rays glimmer off the surface of the sea.
The tide is as high as it will be,
And the waves roll peacefully in and out,
Just like your breath.
You see ships and sailboats in the far-off distance,
Leisurely passing by.
The pinks,
Purples,
And deep blues of the ocean view give way as the sun sets down over the horizon.
You begin to see the first few notes of stars twinkling in the dark purple sky.
The moon starts to become visible,
A soft yet bright crescent shape to it.
And finally,
The night is dark.
Only a few wisps of very thin clouds float by,
And behind them,
A sea of glistening stars fill the night sky.
You listen peacefully to the waves rolling in and out,
And you think to yourself how grateful you are for this peaceful moment in time.
Behind you,
In the distance,
You begin to hear the crickets chirping in the woods.
Their soft and gentle song lulling you deeper and deeper into blissful relaxation.
You hear the slight breeze moving through the trees.
The temperature is just right as the air nestles your body and lulls you even deeper into a deep state of relaxation.
Deeper and deeper now.
The stars glimmer overhead.
And as you see the moon slowly shifting from east to west,
As the minutes turn into hours,
Just rest here.
There's no one else around for miles.
You are perfectly safe and content here in this beautiful and majestic night scene.
Breathe in and out as you please.
Keep listening to the gentle sounds of the waves and the music in the background.
If you're still awake,
That's okay.
The music will be here for as long as you need.
You are perfectly comfortable,
Relaxed,
And content.
Deeper and deeper now into relaxation.
My voice will leave you now,
And you'll be free to float off into whatever dreams may come.
Sleep well,
My friend,
In this safe and beautiful dreamland.
Good night.
