Sleep Like A Baby: With Sounds Of The Ocean

Unwind after a long day with this 40-minute guided meditation to soothe your Vagus Nerve and help you sleep like a baby. After a busy or stressful day, our minds and bodies can feel wound up, making sleep seem just out of reach.

As Chibs gently guides you through each step, with the soothing sound of the ocean in the background, you'll let go of the day's tension and ease into a calm, peaceful state, ready for sleep.

The techniques you will use target the natural relaxation pathways to prepare you for deep, restorative sleep.

We will stimulate the Vagus Nerve to switch on your body’s relaxation response. Engaging the vagus nerve helps activate the parasympathetic nervous system, signalling to your body that it’s time to relax, let go, and rest.

Once the session ends, if you haven’t already drifted off, you’ll find yourself ready to fall into a deep, peaceful sleep.

Transcript

Welcome to tonight's meditation.

Falling asleep can sometimes feel difficult,

Especially after a long or stressful day.

Our minds can become busy,

Our bodies restless and sometimes it can feel like the peace we need is just out of reach.

But tonight,

We're creating space for deep rest and relaxation.

This is your time to let go of the day and allow your mind and body to ease into a calm,

Peaceful state,

Ready for a restful sleep.

I'm Chibs Okereke and I'm here to guide you through tonight's meditation.

We'll begin by connecting with the breath,

Using controlled breathing to stimulate the vagus nerve to engage the body's natural relaxation response.

By engaging the vagus nerve,

We're helping to activate our parasympathetic nervous system,

Which signals to the body and mind that it's time to let go and rest deeply.

From there,

We'll allow the body to soften and release any tension that's built up from the day as we move through a soothing body scan,

Relaxing each part of the body as we go.

By the end of the meditation,

If you haven't already drifted off,

You'll be ready to fall into a deep,

Restorative sleep.

Tonight,

We're in no rush.

There's no pressure to fall asleep and no need to force it to happen.

Sleep is something that arises naturally when we create the right conditions,

So tonight,

We're allowing sleep to come in its own time.

So if you find your mind wandering or the mind getting busier,

That's okay.

All I want you to do is notice the thoughts,

Accept those thoughts as part of the winding down process and then gently bring your attention back to the breath or to the body.

There's no need to push anything away.

We're simply allowing everything to unfold as it is.

Taking some time now to find a comfortable position,

Lying in any way that works for you.

You might choose to lie on your back with the arms by your sides,

Or you might want to place a pillow under your knees to support your lower back.

If you prefer,

You could lie on your side.

Whatever feels best for you.

It's all perfect.

Now,

It's lovely to be still as we allow the body and mind to unwind before sleep,

But if at any point you feel the need to shift or adjust your position,

That's perfectly okay.

If you do want to remain still,

You're more than welcome to make any last minute adjustments,

Whether it's changing the position of your arms or adjusting a pillow.

Even if you can get just one or two percent more comfortable,

I invite you to go ahead and do so now.

This is your time,

And tonight is all about being as comfortable as possible.

There's no right or wrong way to experience this practice.

Okay,

Let's begin.

Resting our head on the pillow in a way that feels comfortable and supportive.

If it feels good,

We might soften our jaw or relax our shoulders.

And whenever we're ready,

Gently closing the eyes.

Feeling the support of the bed beneath us,

Holding us safely.

Seeing if we can allow ourselves to sink a little deeper into the mattress.

We're safe here.

We're held.

There's nothing we need to hold on to,

Nothing we need to do.

Just allowing our body to soften and relax.

Softening and surrendering into the comfort beneath us.

Allowing our body to grow heavy and at ease.

So I invite you now to bring awareness to the breath.

Noticing your inhale,

So I invite you now to bring awareness to the breath.

Noticing your inhale,

And noticing your exhale.

When we bring our awareness to the breath,

We're helping to stimulate the vagus nerve,

Which shifts us out of the busyness of the mind and back into the body.

This simple act sends calming signals to the nervous system,

Preparing the mind and body for deep rest.

There's no need to change anything about the breath.

No need to slow down or deepen the breath,

We're simply noticing how the body is naturally breathing.

Is it a slow breath or is it a rapid breath?

Is it a deep breath or a shallow breath?

Maybe we're breathing into the chest or perhaps into the stomach.

Is the inhale longer than the exhale or is the exhale longer than the inhale?

Is the inhale longer than the exhale or is the exhale longer than the inhale?

We're just noticing.

Perhaps as we lay here we can feel the cool air coming in through the nostrils as we breathe in,

As the lungs and the chest and the stomach expand.

And then we might notice the warm air softly leaving the nostrils as we breathe out,

As the body relaxes and softens and sinks deeper into the bed.

We breathe in,

The body expands,

We breathe out as the body softens and relaxes.

And if the mind starts to wonder whether it's thoughts about the day,

Plans for tomorrow,

That's completely normal.

It's what the mind is designed to do.

Our minds tend to drift,

Especially when we've had a long day.

So without giving ourselves a hard time,

Just noticing when it happens and gently bringing your awareness back to the breath,

Back to that next inhale,

Back to that next exhale.

Now the out breath is the perfect opportunity to let go,

To let go of any tension or tightness we may be holding in the body,

And to let go of any thoughts or worries we might still be carrying from the day.

So for the next minute or so,

Let's soften and deepen the breath.

In particular,

I invite you to lengthen your exhalation,

Making sure that our exhalation count is longer than our inhalation count.

Increasing the length of the out breath stimulates the vagus nerve,

Slows down the heart rate and engages the body's relaxation response,

Signaling to the nervous system that it's safe to let go and rest.

It helps calm the mind and gently prepares the body for sleep.

A good way of slowing down the exhale is to do a little count inside our mind,

And making sure that our exhale count is twice as long as our inhale count.

So why don't we do some extended exhale breaths together?

Let's breathe in for a count of three and breathe out for a count of six.

Try following my count for a few breaths and then you can continue doing some more at your own pace in your own time.

Let's breathe in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six.

Breathing in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six.

Breathing in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six.

It's up to you what you count to.

You can breathe in for two and breathe out for four,

Or breathe in for four and out for eight,

And there's no need to be precise.

If you like,

You can drop the count completely if counting feels distracting or unnatural or unhelpful.

We're just making sure that the out-breath is a little bit slower and longer than the in-breath.

So let me be quiet for a few moments so we can do this by ourselves.

Making sure that we're keeping the body relaxed as we breathe,

Trying not to breathe in too deeply.

We don't want any discomfort whatsoever.

This is all about relaxation.

Keeping the body relaxed as we breathe,

Checking to see if the forehead is relaxed,

The jaw,

The neck and shoulders,

The stomach.

And we might be beginning to notice changes as we continue this relaxing practice of lengthening the out-breath.

Maybe we can feel warm sensations or tingles in the body,

Perhaps vibrations running up and down the spine.

Okay,

Good.

Now you can let go of the counting and allow your breath to return to its natural rhythm.

Take a moment to notice how the body is breathing now.

Is the breath a little slower?

Perhaps a little deeper?

Try not to purposely slow down or deepen the breath,

But if the breath is naturally slowed and relaxed,

That's okay.

We're allowing the body to breathe however it wants to breathe.

We're not making the body breathe,

We're allowing the body to breathe.

Just like we're not making ourselves fall asleep,

We're allowing ourselves to fall asleep.

Allowing the breath to be soft,

Inviting the body to unwind.

Allowing the breath to settle,

Inviting the body to find ease.

There's nothing to do but relax,

Allowing the calmness of sleep to gently wash over us.

And if the mind wanders,

Thinking about the day,

Worrying about tomorrow,

That's okay,

It's perfectly normal,

It's what the mind is designed to do.

And as soon as you catch yourself lost in thought,

Try not to give yourself a hard time and see if you can notice the thought and simply let it go.

Sometimes I find it helpful to imagine that our thoughts are like leaves floating on the surface of a slow,

Gently flowing river.

Each time a thought comes to mind,

Whether it's a worry,

A memory or just a random thought,

We can place it gently on a leaf and watch it float by.

We don't need to interact or engage with the thoughts,

We don't need to stop the thoughts or push them away,

We simply notice the thought,

Place it on the leaf and allow the river to carry it away.

We can continue watching as the leaf drifts down the river,

Out of sight,

So you can be right here,

Here,

Right now.

And if the thoughts stay,

That's okay too,

Just come back to the breath and allow the thoughts to be in the background.

Feeling the breath roll in,

And feeling the breath roll out.

Feeling the body expanding,

Feeling the body softening.

With each breath in we're welcoming calm,

With each breath out we're sinking a little deeper.

Settling into this moment,

This restful space.

There's nowhere else to be,

Nothing else to do.

We're letting go of any pressure and we're allowing sleep to happen.

And now,

Let's gently shift our attention to the body,

Scanning the body from head to toe,

Releasing any tension wherever we find it.

As we relax each area,

Feel the gentle stimulation of the vagus nerve supporting this release,

Guiding the body and mind into deeper rest.

And remember,

My instructions are just a gentle guide,

If your intuition leads you somewhere else,

Or if sleep starts to take over,

Feel free to follow that,

You're welcome to drift off whenever and wherever it feels right for you.

Let's begin with the feet and then gradually work our way up towards the head.

Let's move our awareness down to the feet,

Allowing them to relax completely,

Letting them fall naturally to the sides,

Feeling soft and loose.

Perhaps you can sense the weight of your feet on the mattress or the gentle touch of the sheets against them,

We're simply noticing and releasing.

Now,

Shifting our awareness to the left foot,

Gently focusing in on the toes of the left foot,

Allowing the toes to soften,

Allowing the sole of the left foot to relax,

And becoming aware of any sensations down there.

We might notice warmth,

Tingling or subtle pulses,

Or perhaps there's no sensation at all,

And that's perfectly fine too.

There's no need for judgement,

No expectations,

Just allowing ourselves to be present with what is.

And now,

Moving our awareness up into the left lower leg,

The calf,

The shin,

Allowing any tightness to release as we exhale.

Moving our awareness up into the left lower leg,

The calf,

The shin,

Allowing any tightness to release as we exhale.

Bringing gentle awareness around the left knee,

Letting the knee soften and relax.

And now moving up to the left upper leg,

The thigh,

And now moving up to the left upper leg,

The thigh,

The hamstring.

Breathing into the whole left leg now,

Heavy,

Relaxed,

At ease after a long day.

And now shifting our attention to the right side of the body,

Moving our awareness to the right foot,

Relaxing the right foot.

Breathing in,

And as we exhale,

Allowing the foot to soften and find stillness.

Gently focusing in on the toes of the right foot,

Letting them soften,

Letting the sole of the foot relax.

Tuning into any sensations without judgment,

Without expectation,

Simply noticing and letting go.

Bringing awareness into the right lower leg,

The right calf,

The shin,

Allowing any tension to melt away as we rest into stillness.

Softening the right knee,

With each exhale,

Releasing any tightness that might still be there.

Breathing in,

And as we breathe out,

Letting go even further.

Allowing this relaxation to spread into the right upper leg,

The thigh,

The hamstring.

Perhaps the leg feels heavy,

Maybe light,

Whatever we are experiencing is perfectly fine.

And now,

Breathing into the whole right leg,

Letting go of any effort,

Allowing the entire leg to fully relax.

Bringing awareness to both legs now,

Our entire lower body resting heavy and at ease.

And now,

Bringing our awareness to the hips,

Allowing gravity to settle here,

Inviting the hips to release.

This area often carries a lot,

So see if we can let go of a little tightness here.

Breathing in,

And as we breathe out,

Feeling the hips and the body sinking deeper into the bed.

We are not judging any sensations that arise,

We are simply noticing with a sense of gentle curiosity.

Allowing the body to be just as it is.

Keeping our breathing soft and easy as we continue to let go.

Allowing the body to surrender into this moment.

Inviting sleep to come naturally,

No need to force anything.

The mind calming,

The body relaxing.

Now,

Let's gently shift our attention to the lower back.

Allowing any tension there to soften and release.

Feeling the gentle support of the bed beneath us,

As the lower back unwinds and lets go.

Bringing awareness now to the spine,

Allowing it to soften and release.

As we breathe,

Imagining the vagus nerve gently wandering its way down the spine,

Helping to calm the body from the inside out.

With each inhale,

Imagining the breath gently massaging the spine,

And with each exhale,

Feeling the tension dissolve a little more as the vagus nerve supports this deep relaxation.

Expanding our awareness now to include the whole back,

Noticing how it feels to allow the back to soften and surrender to gravity.

Enjoying the softness of the spine,

Allowing the body to be just as it is now.

Allowing the back to unwind,

Fully at ease.

Our back works hard for us,

Keeping us upright throughout the day,

But now it's time for it to rest,

To let go,

To fully relax.

We're safe here,

Held,

Supported.

And shifting our awareness to the belly,

Softening this area as we continue to breathe.

Noticing the gentle rise and fall of the stomach with each breath.

Inhaling as the belly expands,

And exhaling as the belly softens and releases.

Expanding,

Softening.

Rising,

Falling.

Soft and effortless.

Now bringing our awareness to the chest,

Noticing the chest expanding gently with each inhale,

And softening with each exhale.

Noticing how each breath helps us settle more into the body,

Perhaps even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.

Shifting our attention now to the shoulders.

This is a place where many of us hold stress,

So let's invite the shoulders to soften.

Letting them melt away from the ears,

Sliding gently down the back,

Releasing any tension and allowing them to rest.

And now moving to the left arm,

Inviting the arm to rest gently at our side or maybe placing the hand on the belly,

Noticing if the arm feels light or heavy,

Simply observing.

Bringing awareness now to the left hand,

Allowing the hand to soften and relax.

Letting the fingers rest,

The thumb,

Nothing to do here,

Simply unwinding.

And now shifting our attention to the right arm,

Letting it rest by our side or on the belly,

Feeling the weight of the arm.

Moving our awareness to the right hand,

Noticing any sensations,

Warmth,

Tingles,

Maybe nothing at all.

Whatever we notice is perfectly fine,

Just allowing the hand to relax and rest.

Bringing awareness to the neck and throat now,

Breathing into this area.

Relaxing the back of the head now,

Letting it rest heavy,

Sinking deeper into the pillow.

Allowing any lingering thoughts or worries to fall away as we surrender into this moment.

Moving our awareness into the jaw,

Unclenching and releasing any tightness there.

Fully letting go,

Dropping into this present moment.

Softening the tongue inside the mouth,

Relaxing the cheeks,

The forehead,

The temples,

Softening the tongue inside the mouth,

Relaxing the cheeks,

The forehead,

The temples,

Allowing our body and mind to fully relax,

Drifting effortlessly towards a peaceful slumber.

And now,

Let's expand our awareness,

Gently sweeping our attention through the entire length of the body,

From the top of the head to the tips of the fingers and tips of the toes.

Noticing the sensations of relaxation spreading throughout the body.

Allowing this relaxation to settle deeper and deeper with each breath.

We're resting here,

Letting go,

Allowing the body to find its natural balance.

As both the body and mind become increasingly peaceful,

More and more relaxed,

We're ready for rest,

We're ready for deep,

Restorative sleep.

Let's take a moment to enjoy this feeling of relaxation,

Allowing it to sink deep into the body.

Soaking in this sense of ease.

Coming back now to the gentle,

Steady flow of the breath.

The breath breathing the body.

Calming the mind.

Breathing in,

And breathing out.

Slowly,

Gently.

Resting here with a sense of ease.

Allowing the body to relax more fully with each exhale.

Unwinding.

Releasing tension.

Settling in.

Softening into this moment.

A body feeling more and more peaceful with each breath.

Calm.

Deeply relaxed.

We're resting.

Letting go.

Inviting the body and mind to unwind.

Completely releasing into this state of deep rest.

A gentle drifting into sleep.

There's nothing left to do,

Nowhere else to be.

We're simply here.

In this moment.

Drifting into a deep and peaceful slumber.

Sinking into a deep and restful sleep.

Reviews

Absolutely Amazing! Drifted to sleep in no time at all. Thank you so very much for this wonderful track ❤❤

He has a GREAT and calming voice-it put me to sleep wonderfully and deeply.

As always, another one hits the spot; fast asleep before the end 🙏🙂✨️

Very relaxing. I didn’t make it through 10 minutes before falling asleep.

It was really great from what I remember! I was asleep so fast….

I appreciate the focus is on getting comfortable and relaxing not just falling asleep. I struggle to stay asleep. This practice made me feel all comfortable and relaxed. I was unable to sleep but I enjoyed the rest and relaxation.

Pure magic. Beautiful voice, perfect delivery for guiding me right to sleep. He is so confident you will fall asleep that, well, you fall asleep. 🙏

Very relaxing. It put me to sleep in less than 10 minutes.

This was a great sleep meditation. I have issues falling asleep. I fell asleep within ten minutes. Thank you!!

I highly recommend this nightly help from Chibs...I fell asleep half ways through this meditation I think...so very restful...he even says to give into the sleep because that's what this is for...and Chibs is right...his voice is so rich, deep, and soothing...give into his voice...you won't regret it..
Blessings and Hugs 🫂
Donald James Dodge

Absolutely relaxing. You have done it again CHIBS. Your soothing voice as you breathe this meditation has made me feel sleepy when I was struggling after a painful day. Thank you for sharing your gift.I am most grateful. 🙏. Really enjoyed the ocean.

Beautiful voice, very comforting & I fell and stayed asleep… no mean feat at the moment thanks!

I am amazed. This is one of the most effective session I have used on IT. Thank you.

What a voice! A brilliant wind down and effective soothing into sleep. Thank you.

Your meditations are fast becoming my favorite ones! Thank you!

Excellent!

Wonderful! I appreciate the obvious care that goes into the production of all your recordings. Your meditations are a pleasant and peaceful end to many of my days.

Beautiful. I went right to sleep feeling great

So soothing and relaxing for my nervous system, Drfted right off to a restful sleep

Such a soothing way to drift off to sleep! I have listened to this twice now, and both times fell asleep before the end of the meditation! Your calming tone helps support a restful release. Thank you!