You have chosen this time to settle down to sleep.
Be sure you are comfortable.
You might be in a bed,
Sitting back on a chair,
Or laying comfortably on the floor.
Settle your body into a position that is restful.
Adjust your clothing and pillows or blankets,
Knowing that you can move to a different position any time you like.
Dim your lights,
And as you begin to relax,
Close your eyes and take three deep breaths.
On each breath,
Feel the air entering your body and filling you up,
And then let the air flow out easily.
Allow your breathing to find its natural rhythm,
In and out.
After each gentle exhalation,
You simply allow the breath to come in again,
Over and over.
Rest in calm awareness that your body knows how to find healing and restorative rest,
Whether you sleep now or simply spend some time in deep relaxation.
It's a pleasantly warm day in early summer.
You look down the sandy path ahead,
Where you can see the water's edge,
Just beyond a row of gently swaying trees.
You can hear the leaves rustle above you.
Soft grasses brush at your calves as you make your way toward the ocean.
As you come through to the beach,
You can smell the air.
Inhale deeply as you feel the warmth of the sun on your face,
And hear the seagulls calling out to one another above the water.
On your left is a beach hut that appears composed from driftwood.
It has an awning stretching over a few small tables.
At the counter window,
A tall,
Dark-haired woman is mixing drinks with tropical fruits.
You can see trays of pineapples,
Mangoes,
And papayas behind her.
She is smiling and humming as she works.
There are three people on the raised veranda,
A young couple sitting side by side,
And reading quietly,
And an older man strumming a guitar in the corner.
It is peaceful and serene.
In the distance to your right,
You can see small groups of people exploring the tide pools.
It must be a very long beach,
As they look far away,
Though you can hear the distant sound of voices laughing as they turn over rocks and pick up seashells.
Closer in,
There are lounge chairs dotted along the shoreline,
Under beach umbrellas.
The arrangement seems haphazard,
With ample space between.
The heat of the day is creeping up,
And the shade provided is a welcome relief.
The sand is silky smooth under your feet.
You move to an empty space and settle into a chair.
You recline back with the umbrella shading your eyes and allowing a comfortable warmth.
You can still hear the guitar from the beach hut and the voices from the tidal explorers.
They float to you from a distance,
And you feel safe and content.
The breeze ruffles your hair,
And you shift slightly in your lounge to become just a little bit more comfortable.
You feel supported and secure,
And as you exhale,
You are even more comfortable and relaxed.
You notice the tension in your body letting go as you lie here with a gentle lapping of the sea nearby.
There is nothing you need to do right now.
You can simply soften and let go.
Your body is ready for deep relaxation and sleep.
Easy,
Soft breathing.
Safe,
Warm,
And resting.
Time to relax,
Time to sleep.
