Welcome,
And thank you for joining this guided meditation to help you drift off into a restful and rejuvenating sleep.
Let's begin by finding a comfortable position,
Either sitting or lying down.
Roll your shoulders to release any tension,
And let your arms fall comfortably to your sides or rest them on your lap.
Feel the weight of your body sink into its support,
And when you're ready,
Close your eyes gently and allow your body to relax.
This is your time to let go of the day,
To find peace and prepare for a deep restful sleep.
Now take a deep cleansing breath in through your nose,
And hold it,
And exhale slowly through your mouth.
Breathe normally as you let the tension begin to melt away.
Let's take another deep breath in through the nose,
Hold it,
And release it even more slowly this time.
Fully empty your lungs,
And breathe normally,
And with each breath allow yourself to sink deeper into relaxation.
One last time,
Take a deep breath in through your nose,
Hold it,
And let it out slowly and fully through the mouth,
Taking any remnants of tension,
Stress,
Or anxiety with it.
Allow anything negative to completely dissipate as you breathe normally and comfortably.
Now I'd like you to use the amazing power of your mind,
And imagine yourself on the most beautiful sunny beach you can imagine.
The sand beneath you is soft and warm,
Molding perfectly to the shape of your feet,
Providing grounding and support.
With each step you take,
You can feel the connection to the ages that offer a sense of stability and resilience.
The sky above is a brilliant blue,
With just a few fluffy white clouds drifting lazily by.
You can feel yourself relaxing as you watch the shape of the clouds subtly change as they sail across their blue palette.
Continue to breathe normally and comfortably.
In front of you stretches an endless expanse of tranquil blue-green tropical waters.
The white-capped waves lap gently against the shore in a soothing rhythm like nature's own lullaby.
Take a moment to listen,
Hear the soft sound of the waves,
Feel their calming presence wash over you.
A gentle breeze carries the soothing mist of salt water to your nostrils,
Accompanied by the faint,
Sweet aroma of tropical flowers.
The mist brushes against your skin,
Warm and comforting.
Above you,
Palm trees sway lightly in the breeze,
Their leaves rustling softly like whispers of tranquility.
Continue to breathe naturally and comfortably as you look around this paradise,
Taking in things to excite all of your senses.
As you do,
You notice a unique-looking lounge chair nearby.
It looks as if nature itself crafted it from sun-bleached driftwood and vibrant green palm leaves.
It looks indescribably comfortable and inviting and was made just for you.
Slowly,
You walk toward it on the warm sand.
You take a seat and you settle in.
Feel how perfectly it cradles your body.
It supports you effortlessly as you recline with the best imaginable view of the ocean before you.
Take a deep,
Natural breath and inhale the warm sea air.
And,
As you exhale,
Release any lingering tension or worry.
And now,
Let's focus on your breath like the rhythm of the waves.
As each wave gently rolls onto the shore,
Take a slow inhalation and then exhale fully as you hear the waves recede back into the ocean.
Establish a cadence of inhalation and exhalation that feels natural to you as the waves meet the shore and then retreat.
With every breath in,
Feel yourself becoming lighter,
More peaceful.
And with every breath out,
Let go of any stress or thoughts from the day.
There is nothing left for you to do right now but simply take some time to be here.
Be here in this moment and relax until you hear my voice again.
Now,
As you continue to breathe naturally,
Imagine any concerns or problems or sources of anxiety being carried away by the tide like individual grains of sand.
Watch them drift farther and farther out into the vast ocean until they disappear completely.
Acknowledge within yourself the feeling of how free and light your mind becomes as these worries leave you.
There is nothing negative to hold onto now,
Just peace,
Calm,
And stillness.
Notice,
Too,
How your body feels as it sinks deeper and deeper into this natural lounge chair.
Feel its support beneath you,
Steady and secure.
You are totally comfortable in every way and are feeling more relaxed with every breath.
Your arms are feeling heavy now as you let them rest comfortably at your sides.
Your legs are heavy as they find a comfortable position in the chair.
And now your eyelids begin to feel heavy as well.
You find yourself fighting to keep them open,
But there is no need to resist.
Let them close gently when they're ready.
You're safe here on this beach,
Completely at ease.
And as your eyes close fully now,
Imagine yourself floating effortlessly on this peaceful beach scene.
The sound of waves continues to lull you into an even deeper state of relaxation.
Your breathing is soft and steady like a gentle ocean breeze.
Feel yourself sinking further into this tranquil state.
Deeper and deeper into total relaxation,
Until sleep begins to whisper for you softly.
Continue to breathe comfortably and relax.
Release the tension in the muscles of your arms and legs,
And allow yourself to surrender completely to this feeling of inner calmness.
And as you recline in this comfortable chair,
Inhaling the soothing ocean mist,
Picture yourself drifting off like a small boat on calm waters,
Carried gently by the rhythm of the waves.
There is no effort here,
Nothing for you to do,
Just embrace the ease and serenity you feel as you sail further into restful sleep.
Breathe comfortably and now let go completely,
And surrender to sleep as you sail into a deep,
Tranquil slumber.
Knowing that when you wake,
You will feel refreshed,
Rejuvenated,
And ready for a new day.
Until then,
Sweet dreams,
As you listen to the waves that nature provides as a soothing lullaby.
And we give thanks.
