Settle yourself into a comfortable position now.
Allow your body to fully rest.
Perhaps beneath blankets.
Perhaps with the lights low and soft around you.
Let your hands rest easily.
At your jaw and clench.
Allow your eyes to close gently.
There is nowhere else you need to be tonight.
Take a slow,
Deep breath in through your nose.
And exhale softly through your mouth.
Again,
Breathing in.
And breathing out.
Feel your body begin to let go.
Now imagine yourself lying beside the sea at night.
The beach is quiet and empty.
Moonlight stretches silver across the water.
The tide moves slowly in and out.
Steady and endless.
The air is warm against your skin.
Carrying the scent of salt and night-blooming flowers.
A soft breeze brushes it gently across your body.
Calming your nervous system with every breath.
Listen to the rhythm of the waves.
Rolling in Rolling out.
Rolling in rolling out as though the ocean itself is breathing you toward sleep.
Allow your breath to become effortless now.
No need to deepen it.
No need to controllers.
Simply drifting.
With every wave.
Your body grows heavier.
More relaxed.
Or at ease.
Bring your awareness to the top of your head.
With a gentle breath in.
Relax the forehead completely.
Smooth the space between the eyebrows.
Eyes closed,
Deep in relaxation.
Likes your cheeks.
Your mouth.
That your tongue rests softly.
Let your jaw loosen completely.
A cool ocean breeze moves gently down the neck and throat.
Releasing anything you have been carrying today.
Your shoulders softened now.
Heavy and warm.
Feel relaxation flowing down through your arms.
Upper arms,
Elbows,
Forearms.
Wrists.
And all the way to your fingertips.
Your arms are completely relaxed.
Now become aware of your chest.
Notice the slow rise and fall of your breath.
Like the gentle movement of the tide beneath moonlight.
Your heart is safe.
Your body knows how to rest.
Relax your neck.
Little spine.
Your lower spine.
Feel your entire spine supported.
Allow your belly to soften completely.
There is nothing to hold on to tonight.
Nothing to solve.
Nothing unfinished that needs your attention right now.
Only rest.
Bring awareness to your hips and pelvis.
Allow these deeper muscles to release.
Relax your thighs,
Your knees.
Your calves,
Your ankles.
Feet.
Your toes.
Feel the soles of your feet soften.
Every muscle in the body now.
Melting downward.
As though the warm sand beneath you.
Is gently holding your entire weight.
The ocean continues its endless rhythm beside you.
Waves washing onto the shore.
Then slowly retreating.
You are safe here.
Imagine now,
Tide slowly moving closer.
Cool sea water rushes lightly over your feet.
Then your ankles.
Before receding gently back into the sea.
With each wave.
Your mind becomes quieter.
Thoughts drifting farther away.
No effort to stop thinking.
Simply allow thoughts to dissolve like footprints washed away by water.
The moon hangs low above the horizon.
Glowing softly over the dark sea.
Everything around you is calm.
Everything within you is softening.
Now silently repeat to yourself.
I give myself permission to rest.
I release this day.
I am safe to sleep deeply.
Again,
I give myself permission to rest.
I release this day.
I am safe to sleep deeply.
Allow these words to settle gently into your body.
The waves continue their slow rhythm.
Your breathing becomes softer now.
I ate her.
Slower.
Feel yourself drifting.
Deeper.
And deeper.
Into comfort.
As though you were floating effortlessly.
Between waking and dreaming.
The body,
Athy,
Evy.
The mind becoming still.
Imagine now the stars above you.
Are growing brighter.
Each star.
Carries feeling is.
Surrender.
May you welcome the deep nourishing sleep.
One by one.
I feel the night sky above you.
There's every breath.
They're calm.
Light pours gently into your body.
Relaxing your forehead.
Her throat.
Or chest.
Oops.
And legs.
Until your whole body feels warm.
Loose.
And deeply peaceful.
Now the sound of the sea grows softer in the distance.
The waves becoming slower.
Further away.
Your awareness drifting like a boat in calm water at night.
Nothing to do now.
Nothing to hold.
Only rest.
Only softness.
Only sleep.
If thought arise.
Simply let them float past,
Like clouds moving slowly across the moon.
You don't need to follow them.
Return gently to the sound of the ocean.
To the feeling of being held.
To the rhythm of your breath.
Now imagine a small cottage near the sea.
Warm and quiet inside.
A soft bed waits for you there.
Beside an open window.
Where you can still hear the distant waves.
You walk slowly inside.
The room glows with candlelight.
Or on blankets.
Safety welcomes you.
You lie down in the softness of the bed.
As your body settles.
Feel yourself surrender even more deeply into sleep.
Breathing slow,
Peaceful.
You see?
Safe.
I am calm.
I am ready for sleep.
I am safe.
I am CAM.
I am ready for sleep.
Allow the words to fade now.
Allow even my voice to begin drifting further into the background.
There is nothing more you need to listen to.
Nothing more you need to do.
Only sleep.
Only rest.
Only the gentle sound of the sea carrying you peacefully into the night.
Good night.
