Ocean Of Tranquility

This is a deeply relaxing guided visualisation to ‘Cruisy’ music by Mungo Coats. I guide you as the ocean’s gentle waves progressively take away your tension and you float on the calm sea before I guide you back to the present. It also aids sleep.

Transcript

For this deep relaxation,

Find a place where you won't be disturbed for about half an hour and sit or lie down in a comfortable position.

You may like to dim the lights.

Your body temperature will be dropping as it does when you sleep,

So make sure there are no drafts and if you like,

Cover yourself with a light blanket.

This is a good exercise to practice regularly as your whole being benefits when you are in a state of relaxation both during and afterwards.

If you like,

You can play this tape at night just before you go to sleep.

Close your eyes.

There's no need to do anything.

Just relax and follow my words.

Just be aware of your breathing.

The steady flow of the breath as it enters and leaves your nostrils.

Enter and leaves your lungs.

In and out.

In and out.

Notice that as you breathe in,

The air entering your nostrils is cool and dry.

And as you breathe out,

The air leaves warm and moist.

There's no need to force yourself to breathe slowly.

Just breathe normally in and out.

In and out.

Now as you breathe in,

Feel the air filling your whole lungs.

And as you breathe out,

Let out a big sigh.

As you breathe in,

Feel the air filling your whole lungs.

And as you breathe out,

Let go of all your tension.

Breathe in.

And as you breathe out,

Let go of all anger.

Breathe in.

And as you breathe out,

Let go of all sadness.

Breathe in.

And as you breathe out,

Let go of all your worries.

Continue to breathe normally again.

And just follow the air entering and leaving through your nostrils.

With each breath,

You feel yourself becoming more and more relaxed.

With each breath,

You feel yourself becoming heavier and heavier.

More and more relaxed.

More and more safe.

There is nothing to think about right now.

Just follow your breathing in and out.

In and out.

Now just imagine that you are lying on a quiet,

Deserted beach.

The sand is warm and soft.

The sky is clear blue.

And there are puffy white clouds floating lazily above you.

The white,

Gold sun is shining on your body.

Not too hot,

Just enough to warm you.

And you can hear the soft lapping of the waves as they gently flow on and off the sand by your feet.

Everything around you is warm,

Calming and relaxing.

You feel perfectly safe and you just allow your body to bathe in the sun and relax in the warm sand.

Once again you notice your breathing.

It is calm and relaxed and flows gently in and out of your lungs.

Just like the waves are flowing gently on and off the sand.

In and out.

In and out.

You become aware that the warm water is gently lapping against your toes.

And as you breathe in,

It flows onto your toes.

And as you breathe out,

It flows away and all the tension flows out of your toes.

You breathe in again,

The warm water gently flows over your feet.

And as you breathe out,

It flows away.

All of the tension flows out of your feet.

Your feet are completely relaxed.

You breathe in and the wave flows higher now to your calves.

And as you breathe out,

It recedes and you feel your calves and shins are completely relaxed.

You breathe in and a warm wave flows up to your knees.

And as you breathe out,

It flows away with all the tension and your knees are completely relaxed.

You breathe in and the water flows over your legs again.

This time reaching your thighs.

And as you breathe out,

It ebbs away.

All the tension from your thighs flows with it and the tops of your legs and your thighs are completely relaxed.

And now as you breathe in,

The water,

Warm and relaxing,

Flows around your buttocks.

And as you breathe out,

It ebbs away.

Your buttocks lose all the tension and they become completely relaxed.

As you breathe in,

A warm wave flows gently over your abdomen.

And as you breathe out,

It recedes.

All the tension you have been holding in your abdomen flows away,

Leaving you completely relaxed.

You breathe in and the water flows a little higher again.

This time all around your middle back.

And as you breathe out,

The water leaves,

Taking with it all the tension and your middle back feels completely relaxed.

You breathe in and once again the water flows a little higher,

Covering your belly button,

Warm and relaxing.

And as you breathe out,

It ebbs away and you find yourself completely relaxed.

You breathe in and a warm wave floods around the top of your back and shoulders now.

And as you breathe out,

It recedes and takes with it all the compacted tension from your shoulders and they are now completely relaxed.

You breathe in and very softly a warm wave laps over your chest.

And as you breathe out,

It recedes and you feel your chest is completely relaxed.

You breathe in and the warm water very gently flows up your body again to your neck.

And as you breathe out,

It softly washes away all the tension from your neck and your neck is completely relaxed.

And now as you breathe in,

You feel the water gently flowing up and around your hair and the back of your head.

And as you breathe out,

It ebbs away and you feel your head losing all of its tension.

It is completely relaxed.

You breathe in and the warm water very gently flows up and over the back of your head again.

You breathe out and as it flows away all the tension in your face relaxes and flows away with the warm water and your face is completely relaxed.

You lie there now completely relaxed simply breathing in and out,

In and out.

You feel the warm sun on your face and the water lapping gently around you and the whole of your body is completely relaxed,

Completely calm,

Completely safe.

The water is calming and healing.

It is warm and refreshing and you are just lying,

Gently massaged by the water's soft waves.

And very gently you become aware that you are floating,

Floating in the calming,

Healing water that is lapping all around you.

You feel totally safe,

Totally relaxed and you just allow yourself to float in this relaxing,

Healing,

Warm water.

Breathing gently in and out,

In and out.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

You feel the warm water and the water lapping gently around you.

And now you become aware that you are gently resting on the sand again.

The water is still flowing softly around you and the sun is warm on your body.

And now the waves recede and you become aware of your breathing again.

Now the waves are only reaching your shoulders and you can feel the warm,

Healing sunlight gently drying your shoulders.

The waves are now only reaching your lower back and abdomen and the warming sunshine is gently drying and healing the top of your body.

And now the waves only reach your calves and you feel the healing sunshine warming and drying your legs.

And now the waves leave your toes and your feet and toes are dried and healed by the warming sun's rays.

You follow your breath again as it flows in and out of your nostrils.

In and out.

In and out.

You feel totally relaxed,

Totally refreshed and totally at peace.

And you know that you can visit this place anytime you want to,

To relax and rejuvenate.

And now just become aware of the sounds all around you.

Listen to the sounds outside the room you are in.

Slowly allow yourself to become aware of your surroundings.

Now allow yourself to become aware of your body which is relaxed,

Refreshed and rejuvenated.

Take in a deep breath and let out a sigh and just allow your breathing to return to its regular rhythm again.

Slowly stretch out your hands and feet and slowly move your arms and legs.

And when you feel ready,

Slowly get up and open your eyes.

All right now let's take this.

.

.

You

Reviews

Calming and relaxing. Thank you

Just right. Familiar enough to be comforting and beautifully delivered.

Beautiful and so relaxing. ❤🙏