Ocean Waves | Breathing Meditation for Sleep

This is a guided meditation using the breath and deep relaxation to help you fall asleep easily. There's 20-minute of guided breathing and full-body relaxation then music and ocean waves to help you naturally and easily drift to sleep and stay asleep.

Transcript

In this meditation we're going to do some full body relaxation and deep breathing and some of the breathing we'll be doing is designed to mimic the way we breathe when we're already in deep sleep,

And this is to help you drift easily into a sleep that's deeply restoring.

Start by lying on your back and if you're more comfortable sleeping on your side,

Whenever you'd like to you can just roll over and fall asleep.

Try just using one pillow so that your head can relax back without forcing your spine to bend in your neck.

If you find that when you lie on your back your lower back or hips feel tight then you might find it helps to put a pillow under your knees.

Shift in any way that you need to to make sure you're really comfortable.

You might want to hunch your shoulders a few times,

Maybe yawn your jaw from side to side,

And whenever you're ready just close your eyes.

If it's comfortable breathe in through your nose,

And you can breathe out through your nose or your mouth.

Do whichever feels more natural.

Start to notice the sensations of the in-breath and the out-breath.

Follow the full journey of the breath from the tip of your nose right into your lungs and then out again.

Feel the natural rise and fall of the breath.

Start to allow your breathing to become slow and soft.

Let your belly relax and soften as you feel the breath slowing down.

Imagine filling your belly with the breath as you breathe in.

Feel your belly rise and swell with the in-breath.

Allow your whole body to relax and let go with each exhale.

On your next in-breath slowly breathe in for the count of four and then gently hold the breath for the count of four.

Slowly exhale for the count of four and just let the breath pause for the count of four.

Feel your belly swell.

Hold the breath for four.

Just let the breath slowly release without effort.

Now let the breath simply rest for four.

Repeat this once more keeping your rib cage still,

Just breathing into your belly.

Feel your belly swell.

Gently hold the breath.

Gently release without effort and just let the breath pause for the count of four.

Now let go of holding the breath.

Allow the breath to become continuous.

And feel your body melting,

Sinking,

Deeply resting,

Completely supported by the surface beneath you.

Breathing slowly into your belly let your tongue gently rest with the roof of your mouth empty.

Feel the muscles around your eyes letting go.

Feel your forehead soften.

Feel your jaw relax.

See if you can hear your breath.

When we sleep our nose and throat completely relax which is why our breathing becomes louder.

See if you can exaggerate the sound of your breath.

You might want to breathe in and out through your nose.

You might want to breathe out through your mouth with your jaw slightly open and your mouth almost closed so the breath sounds like a gentle billow or a wave rolling.

Notice the swell of the inhale like a wave rising.

Listen to the soft sound of the exhale.

Imagine the sound of the breath like a gentle whisper encouraging your body to completely let go.

You can lay down the stresses of the day.

Feel your whole body soften.

Gently extend and enjoy the breath stretching it out like a slow wave.

Take a deep breath in and feel the breath rise like a swelling wave.

Then just let the breath go.

If thoughts rise just let them drift and flow to the edges of your awareness.

Feel your body letting go and settling,

Becoming heavy.

Imagine the muscles around your ears and across your scalp letting go.

Imagine even your brain letting go,

Resting,

Sinking and settling into the back of your skull.

Let your head become heavy.

Feel the weight and heaviness of your head to tell all of the muscles in your neck to relax and release.

Feel all the muscles in your back relax and let go.

Feel your whole body soften.

Begin to allow the breath to come and go without purposefully deepening or extending the breath.

You can stay resting on your back or you might want to roll over onto your side.

Let go of influencing the sound of your breath.

Just breathe however feels most natural.

The breaths might be loud or soft,

Deep or shallow.

Allow your body to take over.

Feeling a heaviness in your body.

Then you can watch the breath like you might watch the waves of the ocean.

Each new wave arriving and receding.

Sometimes deep,

Sometimes shallow,

Sometimes pausing.

Watch and feel the wave like inhale rising,

Swelling.

Watch the exhale flowing and then disappearing.

Imagine the breath like waves rising and swelling,

Then flowing through your whole body,

Flowing out through your feet,

Washing away the stresses of the day.

Feel your whole body relax as waves roll through you from your feet to the top of your head and then back again.

Feel waves of relaxation rolling across your scalp all the way to the top of your head.

Feel waves of relaxation rolling across your scalp all the way to the top of your head.

Imagine the breath like waves flowing down your arms and out through your hands.

With each wave like breath,

Feel your body let go a little bit more.

Feel waves of relaxation rolling across your scalp all the way to the top of your head.

Feel a welcome drowsiness and a calm heaviness from your head to your shoulders,

All the way down your spine,

Your legs and your feet.

Feel the deep nurturing stillness beneath the breath.

This emerges and rises out of this stillness,

Then falls back into the stillness.

Feel the deep nurturing stillness beneath the breath.

As you settle more and more deeply into the calm stillness beneath the breath,

Imagine the breath rising and falling above you.

Allow yourself to melt and dissolve into this calm ocean of stillness.

Feel the deep nurturing stillness beneath the breath.

Allow this stillness to gradually and gently carry you to sleep.

With each wave like breath,

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

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Feel the deep nurturing stillness beneath the breath.

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Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Feel the deep nurturing stillness beneath the breath.

Reviews

The most relaxing meditation you could ever imagine! Every time I listen to this, I don’t think I could get any more relaxed and I do. Caroline‘s voice is so easy to listen to and I love how it has gentle music to take you through the end. Thank you so much for all of the beautiful meditations you put here for us Caroline

Thank you for this gentle practice which helped me to drift back into deeply peaceful dreaming sleep after waking up during the night. Namaste

I love Caroline Mcreedys guidance 🙏 her voice is a welcome calmness

Great voice, very soothing and relaxing.

This was nice. Put me to sleep like I wished! Love the sound of the ocean! And her voice is amazing.

Wonderful. Than you 🙏

It really helps

Perfect sleep meditation!

Very calming and relaxing
Highly recommend