Hello and welcome to this peaceful and calming sleep meditation.
In a moment you will experience a deep and restful state that will help to stop overthinking and instead give relaxation back to your body.
All I would like you to do is listen to the words that you hear and follow along in your mind,
Building up a picture of the most tranquil place you have ever been.
There is no need for any breath exercises,
As your breathing will automatically become calmer the more you immerse yourself.
I would like you to imagine the scenes depicted as if you were really there,
Really get a sense of any sights,
Sounds,
Smells and touch.
Now making sure that you are comfortable and that all distractions are taken care of,
Your journey to a great night's sleep will begin.
You can close your eyes or imagine the words that you will hear as if you are daydreaming,
The choice is completely yours to make.
As your body settles,
Imagine it slowly warming up,
Slowly relaxing and your mind starting to focus on that warmth.
You can feel the warmth on your shoulders,
The tops of your arms,
Your arms,
Hands and fingers.
As the increasing gentle heat spreads to every part of your body,
You begin to relax more and more,
The warmth spreads out to your chest,
Hips,
Thighs,
Legs and feet,
All the way down to your toes.
Your legs may feel slightly heavier now,
As the muscles relax,
Concentrating on how relaxed your body is becoming,
Your mind settles,
Slowing down any thought process to focus on the here and now.
As you sense a stillness in your mind and in your body,
You feel the warmth travel up to your neck,
Your jaw and your face.
Your face softens with the calming effect of the warmth that you feel,
Now as you observe every part of your body being warm.
Imagine that an image of a beautiful sunny beach,
With white fine grained sand and the pure deep dark blue sky,
Is emerging into your awareness.
The warmth that you feel comes from the sun,
And the warm oceanic breeze that blows within it.
Your feet stand in the comfortable sand,
With a temperature that provides comfort and relief.
Huge saturated colours can be seen everywhere,
The sky couldn't be any bluer and the aqua sea is transparent and clear,
Revealing the steps downward to the ocean floor beneath.
Palm trees stand tall with bright green large leaves,
Overhanging their rope like brown trunks.
This is a quiet beach,
With little activity.
There are a few people walking and swimming,
But overall,
It is a peaceful space to relax.
The old seagull can be seen drifting with the current of the ocean breeze,
Almost gliding along above the waters surface.
Ships in the distance look like mirages on the horizon,
Seemingly standing still as they slowly drift across the sea,
Breathing in the warm salt air.
Every breath lengthens with the tranquility of its pureness,
With your shoulders soft,
Relaxed and loose,
You begin to slowly walk.
Each footstep is another reminder of how peaceful you now feel,
As the heat and softness of the sand massage each foot.
Your body may feel heavy,
But it is a welcome relief to feel,
Here you have no worries or concerns.
Wanting to feel more in touch with this oasis of peace,
You walk over towards the gently lapping water,
Each wave is small,
With no white wash to be seen,
And little sound as it pours and retreats.
Walking through the edge of the sea,
Along the beach without a care in the world now,
You truly become present,
You appreciate the warmth of the sun,
The cool gentleness of the water,
And the mind clearing air that you breathe.
Just as you feel a sense of being completely free,
Up ahead you see a horse rider and his stallion enjoying a gallop along the beach.
As they pass,
The horse rider gives a wave and a smile as the thudding,
Thundering hooves of the horse compact the sand.
Off they sprint,
Free,
Unrestricted and without worry,
You see the splashes of water with each hoof that deliberately lands,
Propelling the horse and rider forward.
Smiling,
You observe them fading out of sight.
Slowly continuing down the beach,
You watch the water part as you lift each foot,
Imagining how free and without worry you are,
The water drips from your toes as they lift and then plunge back down into the calming liquid,
Cleansing not only your feet,
But also your mind.
A rock formation spreads into the sea from the beach,
And pebbles are peppered on the sand nearby.
You decide to explore this area at the beach.
As you come out of the water,
The warm sand can be felt once again,
Drying your feet with each footstep forward.
Sand sticks to the tops of your feet and ankles,
But is quite soothing as it helps your feet become drier.
Stepping up to the rocks,
You see pools of water where the ocean has eroded the stone,
Creating pockets of miniature lakes.
Inside these pools are crabs,
Seahorses,
Starfish and various other ocean life.
You are intrigued by the colourful display of the small creatures that inhabit the temporary new homes.
The sense of being one with yourself and the world around is now complete.
A contented sensation washes through both your mind and body.
Looking around for a handful of pebbles,
You decide to display the satisfied mood that you experience.
Picking up some similar size and shape pebbles,
You place them on the rock face.
Each one is long,
Thick and oblong in shape,
No bigger than your hand.
Taking the first pebble,
You place it on the rock.
You present the pebble flat and level,
With an intention of how your awareness of being present has been captured.
This stone represents your awareness.
With two fingers,
You place your second pebble on top of the first,
Balancing it in place with a steady hand,
Slowly making sure it will rest properly.
You have come to learn that what you focus upon is what you feel.
Here and now,
You feel positive,
Warm,
Safe and complete.
This pebble represents your focus.
Gently and well coordinated,
You place the third pebble on top of the other two,
Being careful not to topple them over.
As you place it gently and slowly,
You think about the trust you have not only put into the environment that you experience right now,
But yourself,
To enjoy this place.
This pebble represents your trust.
Picking up the fourth pebble,
Placing it down even slower than the last,
You rest it on top.
Contemplating the peace that you are feeling right now,
From the awareness,
Focus and trust,
You balance the pebble.
This pebble represents your peace.
Standing back to look at the display you created of your inward emotional levels of contentedness,
You see a perfect balance of emotions,
Feelings and gratitude.
You sigh a breath of satisfaction to yourself as you look out beyond the horizon.
The sun is beginning to set,
As the sky fills with a deep red,
Which reflects on the rippling surface of the ocean.
The outline of everything,
Now orange in colour,
Even the edges of your pebbles.
As you look down,
Your body glows with an intenseness from the light of the dipping sun.
The warmth on your face relaxes every muscle.
Up ahead is a cosy beach hut,
With a straw roof and a jetty.
You decide to walk over to it.
This is your place to rest for tonight.
The warm sand has now dried on your feet,
And pours off each foot with ease.
Each step is a little harder now,
As you have become so,
So relaxed.
As you reach the beach hut,
You walk up three steps.
Your footing is now on a solid surface of soft wooden flooring.
Stepping inside,
There is a large four poster bed,
Surrounded by nets,
With clean sheets and plush pillows.
The gentle ocean breeze blows the nets slightly,
Without any sound of fuss.
You are thirsty from your outing,
There is a decanter of cold water,
And a glass next to your bed.
Using the lid,
You pour yourself a glass,
Taking a sip.
The cool,
Refreshing liquid soothes and quenches your thirst,
Cooling as it washes down.
Placing the glass back down,
You clamber into the bed,
Facing the ocean,
And rest your head on the plush pillow.
Your eyelids so heavy,
Your eyes so tired,
Your body sinks into the comfortable and soft mattress.
Watching the hypnotic gentle movements of the sea,
Your eyes begin to close.
The sky is now a purple and orange colour.
As it turns into night,
The sun now set under the ocean,
The sheets keep you warm,
The sound of the ocean relaxes you more and more as you rest and begin to fall asleep.
Sinking further into the mattress,
Your body becomes heavier.
Sinking further into the pillow,
Your neck and head let go completely.
This calm,
Peaceful day has provided your mind and body with a much needed break,
A welcome period of not having to think,
And as you close your eyes,
You continue to not think.
You are content,
You are present,
And you are satisfied.
The sound of the ocean now beckons you to sleep,
Behind your closed eyelids,
Your awareness of everything now fading,
Even the sound of my voice and the waves begin to fade out.
Every part of your body continues to sink further into your bed,
And your mind drifts slowly and gently into a peaceful sleep.
Feeling heavier with each consecutive calm breath,
Your body descends into a peaceful and sleep filled slumber.
As you breathe naturally,
Your body descends as your mind retreats to sleep,
Your face is now clear of any other expression,
Except peace,
As your jaw begins to widen,
Allowing you to let go more and more.
As your neck loosens,
Your head sinks deeper into your plush,
Comfortable pillow,
Giving your eyelids every reason to remain closed,
Which promotes a heavier relaxation of every muscle.
Your shoulders let everything just be in this moment,
By loosening and letting the world pass by,
Letting go more and more,
Your arms weigh down further,
Anchoring your hands and fingers into a very limp state.
The grasp of your awareness is now diminishing,
As your chest and abdomen loosens completely,
Allowing your back to align in a way that encourages a quieter,
Relaxed way of thinking.
The warmth of the sheets only helps your already sleepy state to continue relaxing,
As your hips and thighs sink down into your bed,
In the deeply calming relief of delving deeper into sleep.
Your legs,
Ankles and feet rest into comfort,
As the bottoms of each foot soften,
And each toe unfurls,
A balance of peace,
Warmth,
Clearness of mind and relaxation in body is achieved.
The soft sound of the gentle waves brings calmness to your inner being,
And the radiating warmth of the bed helps you to start drifting off more deeply,
Your awareness now fading as the ambience of everything you feel and hear 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 your heaviest slumber,
Relaxing more and more,
Your body leans naturally towards gravity,
A weight of relaxation that now feels so euphoric.
Breathing 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 to sleep,
With all sounds and awareness dispersing,
You enter into a deeply pleasing and refreshing sleep,
Your arms sinking down,
Enabling your wrists,
Hands and fingers to loosely find their resting position for the night,
And as the last of any sounds are heard,
Your legs,
Ankles and feet release any energy left in them,
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 sleep,
Whilst asleep,
Your mind will become balanced once again,
Your perspective and positivity will be replenished,
And your body will feel refreshed.
Sleeping 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,
Your breath is slowing down and as you hear it become deeper,
You relax further,
Your eyelids are closed with an immense heaviness,
Your face muscles are soft and loose,
Drooping down into the pillow,
Your jaw is unclenched which loosens your neck,
You are warm,
Safe,
Still and comfortable,
There is no need to think about anything,
Except how relaxed and peaceful you feel in this moment.
You let the sounds fade away as you willingly let go and enter into sleep,
With your head deeply descending more and more into the pillow,
The rest of your body follows,
Your arms shrug off any last remaining awareness,
As your shoulders loosen,
Your chest,
Rib cage,
Sides and back deflate,
As you deflate every muscle and thought,
Your hips align your spine into the perfect position,
Going deeper into sleep,
Any sounds fade away and your focus continues to be on sleep,
A soft and gentle sensation unlocks each ankle,
Allowing your feet the pleasure of resting in comfort,
As you let go of your awareness and enter into sleep,
Your toes splay with bliss,
Your mind now clear,
The sound of the waves rocks you gently to sleep,
The warm air of the calmest night encourages your body to relax deeper,
Descending further,
You completely let go,
Now asleep,
You will feel rested for when you awaken,
Not just yet,
Rest,
Relax and sleep.
