Hello and welcome to this guided relaxation meditation.
When you're ready gently close down the eyes,
Maybe wiggle the toes,
Release any tension that you are holding in the jaw,
In the forehead,
Maybe scrunch up the face and then let it all go and let the bed support you completely,
There's nothing you need to do now except rest.
Take a slow breath in and a gentle breath out,
Inhale through the nose and open the mouth,
Exhale and sigh it out,
With each exhale allow your whole body to soften.
Now begin to imagine yourself on a warm peaceful beach,
Maybe it's somewhere that you've been before,
A favourite location and maybe it's somewhere completely new entirely.
Visualise yourself lying on soft golden sand,
The sand shaping itself perfectly around you,
Below your soft and cosy towel,
Supporting you in all the right places,
As if the beach itself is holding you.
Feel the warmth of the sun on your skin and feel the light and the orange of the sun behind the eyelids,
Feel the texture of the sand underneath the fingers,
Feel the heat of the sun radiating across your whole body,
A gentle blanket of golden heat,
Warming your skin,
Quieting your mind and bringing you to rest.
Now bring your attention to the sound on the beach,
What can you hear?
Maybe it's the rhythm of the ocean nearby,
Waves rolling lazily to the shore,
A slow steady sound of in and out,
Connected to the rhythm of the breath,
A warm breeze drifts across the beach,
Carrying the scent of salt water,
And faint rustle of palm leaves overhead,
The breeze feels perfect against your skin,
And you hear some distant birds,
Soft calls that rise and fall with the wind,
All blending into a soothing background noise.
Your hands rest lightly in the sand,
Feeling its soft texture,
Warm on the surface,
And cooler just beneath,
No effort,
No tension,
Just gentle awareness.
The sunlight behind your closed eyes glows like warm honey,
Soft,
Golden,
Comforting,
And every moment that you lie here,
You feel the whole body easing,
Loosening,
And letting go.
Now as you continue resting on this peaceful beach,
We'll begin a gentle countdown,
From 10,
All the way to 1.
With each number,
You'll feel yourself drifting deeper into relaxation,
As if sinking a little further into the warm sand beneath you.
Take your time,
Let each number settle,
And let the body and mind become heavier,
Softer,
And more relaxed.
10,
A gentle wave washes up the shore,
And as it rolls away,
You feel the first layer of tension fading from the body.
9,
A warm breeze drifts across your skin,
Loosening the muscles in your face,
Your jaw,
Your shoulders.
8,
The sunlight deepens,
Wrapping around you like a soft,
Golden blanket,
Your whole body growing heavier,
More at ease.
7,
The sounds of the beach blend into one calm,
Peaceful hum,
Like a lullaby from the ocean itself,
Guiding you deeper and deeper.
You feel yourself sinking a little more into the sand,
Safe,
Supported,
Safe,
As if your breath slows,
Soft and natural.
5,
Halfway now,
Your mind becomes quieter,
As if your thoughts are drifting away on the tide,
Leaving only stillness.
4,
The warm sand beneath you,
Feels like it's gently holding you,
Cradling you,
Allowing every part of you to relax,
Completely.
3,
Your body feels heavy,
So wonderfully heavy,
As though the earth itself is inviting you to rest,
To relax.
2,
The last bits of tension melt away,
As if carried off by the breeze,
Leaving you feeling calm and peaceful.
1,
Fully relaxed here,
Floating between the warmth of the sun,
The softness of the sand,
And the rhythm of the waves.
A state of pure ease,
Pure quiet,
Pure stillness.
Let yourself drift here,
Hold this beautiful vision of the beach in your mind,
Feel every sensation from the surroundings,
Listening to every noise that you can hear on the beach,
And just letting those sounds gently lull you into a restful sleep.
If sleep wants to come,
Let it come softly,
Let the tired washing in around you,
Feel yourself letting go once again with every exhale,
Let your body sink deeper,
Let your breath slow,
Let your mind float peacefully,
As you drift into deep restful sleep.
And now continue to listen to the sounds of the waves,
As they rock you into sleep.
