Autogenic Beach For Sleep

Find sleep in this meditation as you relax on a beach, guided with my voice encouraging you to let go more as the session progresses. With detailed descriptions of the scenery that you can visualise and imagine to a deep muscle and mind talk down, this meditation hopes to lull you to a restful and refreshing deep sleep.

Transcript

In the course of the next few minutes,

You will become heavily relaxed and clear in mind to sleep deeply tonight.

What autogenic or autogenous,

Meaning self generated or self produced,

Is the minds ability to imagine a state of being or sensation and then experiencing it through visualisation in the body.

Going deep into your minds eye,

Follow along by using your perception to see,

Hear and feel the scenes depicted,

Keeping the focus completely on your breath and your body.

Please make sure that you are in a safe position and that there are no distractions as you will become very relaxed.

Now with your willingness,

Inhale deeply into your chest and as you release that breath,

Gently close your eyes.

As you rest,

Imagine walking on a beautiful sandy beach with a rich deep blue sky above.

Begin to feel the warmth of the sun on your skin as you watch the gentle waves lap up onto the shore.

Very so often the heat from the sun felt on your face is eased from a soft current of cooler air,

Relaxing your eyes,

Cheeks and mouth.

Your feet sink down into the fine abundance of white sand granules,

Warming the underside of each foot,

Even your toes.

The mineralised oxygen that you breathe begins to calm your every thought,

Allowing your shoulders to slide downwards,

Alleviating any tension.

Each arm lazily sways back and forth with the rhythm of your slow paced amble through the sand.

With each plunge of your feet,

You are massaged into calmer thinking as your heartbeat and mind chatter begins to slow,

Altering your state to a more peaceful offering.

The calming clean air,

The clear blue sky and the soothing white noise of the low key waves make for a truly tranquil setting.

As your arms gently swing at your sides,

You feel the delicate and almost unnoticeable breeze between each finger help in distracting you from any thoughts.

With each moment calming your body and clearing your mind,

Your breathing has deepened substantially.

Calmly taking in this moment,

You decrease your walking speed as you walk up to the waters edge.

As the dry warm sand transitions into a cooler silt that is easier to walk upon,

You observe the hypnotic waves rolling in.

In hearing and seeing the waves wash to a fizzle,

You become aware that an inexplicable cleansing effect can be felt.

You are now drawn to the water.

Wading your feet up to your ankles,

You feel the cleansing properties of the sea with delight.

The cooler mineral abundant water takes you further up the tranquility scale.

Trying to experience more of this sensation,

You walk a little further,

Not too far into the water.

As each part of you begins to bathe,

You become ever so present.

Enjoying the sway of the soft waves that pass like pulses of new energy,

You assume a more clear thought process without any distractions.

Wrapping up this new found energy as every wave rolls past,

You observe your body loosening more and your mind to be completely free.

As the water contours around your feet and ankles,

You feel the release of everything that was holding you back from relaxing,

Splaying in relief as you feel the sea take all tension away in between each toe.

The warm water caresses past your legs,

Washing away all stresses and strains to a looseness.

Solace is found from the aligning of your back as your hips and thighs receive the profound cleansing sensation.

Your abdomen and chest feel a liberation as each natural breath becomes beautifully steady and longer.

From the tops of your arms to your elbows to your wrists,

Every one of them unlocking their hinges,

Allowing your hands and fingers to waver in this undercurrent of healing.

Your shoulders and neck now loose as loose can be as you move with the water,

Taking in every restful sensation.

Thinking no more,

You take a moment to appreciate the pleasant and pleasing release that you now experience,

Swaying ever more detached from any thoughts that pass.

Slowly you begin to walk out of the water,

An easy movement with the sea gently helping you assure.

As you reach the short,

Soft white waves,

Your body becomes heavier.

As the weightless sensation disperses,

You feel abundantly relaxed and cleansed.

Running around,

You look in awe at the sea and what it has provided for you in this moment as you give a deeply gratifying nod of agreement.

As the sun heats your body once more,

The tingle of the water evaporating from your skin brings a delightful peace and strength upon you.

The strength being that you can in fact let go of things and the peace found from doing so.

Wanting to delve deeper into this blissful state that you now feel,

You survey the area for something else to add to the tranquility.

Three flat pebbles can be seen,

You reach down,

Extracting them from the beach.

Their shiny,

Smooth surfaces are revealed as the granular grains of sand spill down and diffuse with the breeze.

The sun now beginning to set on the horizon,

Its warmth still felt in the air.

Placing one of the pebbles in your dominant hand,

You sense any negativity that perhaps has built up inside and transfer that energy to the stone.

With the heat of the sun loosening your muscles,

You feel a pulse of energy working through your body to your hand,

Transferring any negative energy into the pebble.

Taking a moment to observe this release,

You pitch the pebble over the waves,

Skimming it on the waters surface.

Bouncing a few times,

It loses its momentum and sinks down to the bottom of the sea floor.

From letting go of any negativity,

You feel released,

Now a little clearer and more relaxed.

Bringing the second pebble into your dominant hand,

You begin to bring the levels of mind chatter down from your head to the stone.

As any images or thoughts dissolve,

You relax a little more.

Now feeling that all concerns are now in the pebble that you hold,

You pull back and skim it across the top of the water,

Where it flutters then staggers to then plummet out of sight.

Feeling more grounded,

You scan your body for any areas of tension,

Then move that energy down to the last pebble.

Your shoulders,

Chest and abdomen loosen greatly,

Pulling back you launch the stone through the water.

Rebounding off the sea water,

The pebble splashes away and down under the surface.

Feeling the stress leaves you with a sensation of freedom in your body and easement in your mind.

Now watching the sun dip down,

The aura of the sky displays a warm colourful palette of red,

Orange and yellow.

As you continue to thoughtfully look out to sea,

Your eyes close.

Taking a naturally timed deeper breath,

You breathe in this moment and clear your chest down into contentment.

Now feeling more tired,

You walk up to your beach towel and lie peacefully upon it.

As you feel the positive atmosphere of this space,

A gentle breeze blows between your toes,

Softening the bottoms of your feet.

Seeing your eyes whilst you enjoy the warm sun,

You slowly reach out each arm to your sides and grasp a handful of the fine formless sand,

Allowing it to fall between your fingers which loosen from the warmth.

As the last few grains silently land,

Your hands descend down,

Resting on the miniature dune like surface.

With the waves within auditory range,

The sound of your breathing is similar to the gentle sweeps of the inward and outward soothing rocking motion of the water.

Each spill of the white wash releases the energy of each wave,

Letting it seep down into wet sand.

From these short moments of relief,

You recognise that your breathing sounds similar to the tender waves that peacefully roll in on the shore.

A steady rhythm of inward cleansing breaths of oxygen and automatic,

Harsh expulsions that reassure you that it's safe to feel relaxed.

The swaying and rustling leaves of the palm tree above provides a grounding point and adds to the already calm atmosphere.

Now quieter in mind,

You bask in the last of the sun's warm heat,

Whilst sinking a little deeper into a deeply satisfying,

Peaceful state.

With the sky now a little darker and the sun completely gone from view,

Night begins to slowly shift in.

The first stars of dusk appear as you look upwards,

Gazing at their glistening shimmers.

The colour of the sky becomes an almost purple hue as the quiet of darkness sets in.

With the temperature of the air still warm,

You feel a slight dip as the night air cools the atmosphere.

Feeling ready to rest,

You prepare your surroundings for sleep.

With the campfire already set up,

All you have to do is light it.

Taking a match,

You slide it across the phosphorus side of the matchbox.

It ignites as you cup it from the breeze.

Teasing the dried grass and kindling at the bottom of the fire,

You watch the flame expand and start the chain reaction that will heat the logs on top.

With a crackle and a sizzle,

The logs begin to catch.

Seeing little to no smoke,

The fire becomes steady,

Safely encompassed by rocks.

The heat that can now be felt,

And even the smell is warming as your shoulders relax further.

You warm your hands as the fire grows,

Sensing the radiating effect also on your face and feet.

Gazing through the hypnotic flames,

Your mind drifts and your body loosens.

A quiet consumes the air,

Even with the sound of the crackling logs and the soft waves in the background,

Everything feels peaceful.

As you sense your eyes softening from the warmth,

You decide to retire to your hammock,

Which is situated only a few feet away.

Gathering your blanket and a pillow from beneath the palm tree,

You climb up into your hammock and make yourself comfortable.

Covering yourself over and resting your head,

The pleasant warmth of the campfire can be felt as the last of any persuasion to move is depleted.

Now ready for sleep,

You let the automatic pull of gravity allow your head to sink deeply within your pillow.

The shape of the hammock promotes your body to feel heavy,

Whilst the heat of the now glowing logs encourage your muscles to unwind.

Feeling heavier with each consecutive calm breath,

Your body descends into a shifting,

Sleep full slumber.

As you breathe naturally,

Your body descends as your mind retreats to sleep,

Your face clear of any other expression except of peace as your jaw begins to widen in relief.

As your neck loosens,

Your head sinks deeper into your plush comfortable pillow,

Giving your eyelids every reason to remain closed.

Feeling heavier.

Feeling heavier and relaxing more,

Your shoulders let everything just be in this moment.

Letting go more,

Your arms way further down,

Anchoring your hands and fingers into a limp state.

The grasp of your awareness now diminishing,

Your chest and abdomen loosens completely,

Allowing your back to align in a way that encourages further relaxed thought.

The warmth of the fire only helps your already sleepy state to continue relaxing as your hips and thighs sink down into your hammock.

In the relief of delving deeper into sleep,

Your legs,

Ankles and feet rest into comfort,

Softening the bottoms of each foot and unfurling each toe.

A balance of peace,

Warmth,

Clearness of mind and relaxation is achieved as you just let go.

The balance in the soft sound of crickets chirping further up the beach,

The gentle waves calming your inner being and the radiating crackle of the logs,

You start to drift off more deeply.

Your awareness now fading as the ambience of everything you feel takes you closer to sleep.

Delicately,

Every muscle becomes soothed as your body becomes heavier from the warmth you now feel in this moment.

Your mind floating towards a peaceful nights rest with nothing other than tranquility and peace.

The sounds that bring solace now begin to fade out as you slip further into a heavy slumber.

Relaxing more and more,

Your body leans naturally towards gravity,

A weight of relaxation that feels so euphoric.

Taking deeper and longer breaths,

Your abdomen and chest loosen so effortlessly.

With your back easing softly,

Your shoulders,

Neck and head give up any resistance as the sensation helps in every way to take you deeper.

With all sounds and awareness dispersing as you enter into a deeply pleasing and refreshing sleep,

Your arms sink down,

Enabling your wrists,

Hands and fingers to become loose in a restful position.

And as the last of any sounds are heard,

Your legs,

Ankles and feet weigh down,

Releasing the last of today out through your toes.

As you sleep now,

Rejuvenating your mind and body,

You will remember every sensation felt that brought you to this wonderful state of being.

Once asleep,

Your mind will become balanced once again,

Your perspective and positivity will be replenished and your body will feel refreshed.

Being a pleasant night slumber,

You give yourself the gift of letting go completely in this warm and comfortable state.

This quiet atmosphere of sleep now takes care of you and with your willingness of going deeper,

You will find healing and peace.

As every calm breath relaxes you more,

You just let go.

Thank you.

You

Reviews

Ty for helping me sleep

Thank you

So nice. Love this one. Drifted off to sleep before the end.

I really like your unique approach to meditation. Have you ever written any books on the topic?

Perfect, always fall asleep, so soothing, calming & relaxing. Thank you 🙏🏻

Very relaxing and smartly done as you experience situations that makes your mind and body change to a soothing state.

Very calming. I fell asleep listening to it 😴

Love the content & voice. My phone played the music too loud which was distracting. I occasionally wished the pacing was slower but overall, great session. I'll definitely be back! 😴

Your sleep meditations are the best. The beach is one of my favorite places, and this visualization was wonderful. Although, I didn’t hear it entirely because I fell asleep.

Deeply relaxing — thanks for another lovely way to fall asleep :)

Very calming and relaxing

Beautiful and inspiring. The only problem is wake up and realize that is -10C outside. 🙂

Beautiful and relaxing...This is a favorite now!
Thanks for giving us more amazing new meditations 🌞🙏🏼

Wonderful visual meditation. Have bookmarked & will be one of my go to favorites.