This sleep meditation draws on the sound of the waves.
This sleep meditation draws on the sound of a retreating tide on the shores of the east coast of Scotland.
A serene backdrop for helping to still the mind and locate a place within ourselves of calmness and inner peace.
You can listen to this at any time of day or night and in a place of your choosing.
As you tune in to the lapping waves,
Pay gentle attention to your breathing.
As thoughts drift into your mind like a passing sailboat or a curious seabird,
Notice them for what they are and imagine them being carried out to sea.
As you inhale,
Notice the sensation of air drawing in and hold your breath for a few seconds.
As you gently exhale,
Relax into the out-breath as if it's being carried away to sea.
Repeat this a few times.
As you exhale,
Relax into the out-breath as if it's being carried away to sea.
As you exhale,
Relax into the out-breath as if it's being carried away to sea.
Make your next inhalation a bit longer than the last and hold your breath for a wee bit longer.
As you exhale,
Relax into the out-breath and repeat this a few times.
Any thoughts which appear,
Notice them for what they are,
Just thoughts.
Let them drift away on the ebb and tide.
Pay attention to your breathing and the sensation of air flowing in and out.
As you exhale,
Relax into the out-breath as if it's being carried away to sea.
Notice the weight of your body in this safe and peaceful place.
Feel the heaviness of your head.
Feel the weight of your arms.
The heaviness of your torso.
And the weight of your legs.
As any thoughts reappear,
Notice them and then cast them out to sea.
As you exhale,
Relax into the out-breath as if it's being carried away to sea.
And now,
As if being helped by a warm sea breeze,
Feel the lightness of your body,
As light as seabirds playing in the setting sun.
As I count from 10 to 1,
Relax into this moment,
Welcome in sleep and restoration.
10,
9,
Relaxing.
8,
Feel the heaviness of your body,
The heaviness of your arms,
The heaviness of your legs.
7,
Drifting.
6,
5.
And in this moment,
There is nothing else.
4,
3,
Gently breathing.
2,
Drifting into sleep,
Relaxing.
1.
And now,
As you relax into this moment,
Feel the lightness of your body,
As light as seabirds playing in the setting sun.
2,
Drifting into sleep,
Relaxing.
3,
Drifting into sleep,
Relaxing.
4,
Drifting into sleep,
Relaxing.
5,
Drifting into sleep,
Relaxing.
6,
Drifting into sleep,
Relaxing.
7,
Drifting into sleep,
Relaxing.
8,
Drifting into sleep,
Relaxing.
9,
Drifting into sleep,
Relaxing.
10,
10,
Relaxing.
11,
Relaxing.
12,
Relaxing.
13,
Relaxing.
14,
Relaxing.
15,
Relaxing.
16,
Relaxing.
17,
Relaxing.
18,
Relaxing.
19,
Relaxing.
20,
Relaxing.
21,
Relaxing.
22,
Relaxing.
23,
Relaxing.
24,
Relaxing.
25,
Relaxing.
26,
Relaxing.
27,
Relaxing.
28,
Relaxing.
29,
Relaxing.
30,
Relaxing.
31,
Relaxing.
32,
Relaxing.
33,
Relaxing.
34,
Relaxing.
35,
Relaxing.
36,
Relaxing.
37,
Relaxing.
38,
Relaxing.
39,
Relaxing.
40,
Relaxing.
41,
Relaxing.
42,
Relaxing.
43,
Relaxing.
44,
Relaxing.
45,
Relaxing.
46,
Relaxing.
47,
Relaxing.
48,
Relaxing.
49,
Relaxing.
50,
Relaxing.
