Ocean Breathing (For Sleep)
by Anne Lewis
Our minds are often full and busy at the end of the day. During this practice, you will be giving your mind something to think about so it doesn't need to think about everything. With your mind focusing on the ocean and your breath, you will find it possible to gently drift off to sleep.
Transcript
Hello and welcome.
This meditation has been written to assist you to settle into sleep.
So before we start,
Just do whatever you need to,
To make yourself as comfortable as possible so there's nothing for you to do after the meditation ends than sleep.
Settle into your bed,
Adjust your covers,
Position until you find a place of comfort.
Know that throughout this meditation you can move and wiggle,
Adjust,
Whatever you need to do to be comfortable.
You might like to take a moment to reflect on any happenings of the day,
Just pop them aside.
Know the most important thing you can do for yourself right now is to get some sleep.
There's nothing else that needs to be done right now.
So let's begin taking in a long breath and having an even longer breath out.
Repeat this again,
Long breath in,
Longer breath out.
You might want to breathe in for your own count of two and out for your own count of four,
Breathing at your own pace,
Making the out-breath longer.
Begin to notice how your body settles and softens on the out-breath.
As your body begins to feel like fluid,
Like it's melting into the surface that you lie on.
And now allow your breathing to fall into its own natural rhythm.
It will slow as you meditate and that is normal.
Turn your awareness to listening.
You can take a moment for your awareness to shift.
Begin to listen to the sound of your own breath.
Follow the sound of your breath all the way from it entering until it leaves your body.
No need to control.
Just listen.
Is your breath loud,
Soft?
Where do you notice it the most?
Throat,
Chest,
Abdomen?
Or is it as it just gently leaves your body?
Notice the silence between the out-breath and when you need to breathe again.
Allow you to follow the breath.
Feel a wave of relaxation flow down your body from your head all the way to your toes.
You might like to silently name each area or shine a soft light as you progress down the path.
When you reach your feet,
Imagine you're standing on a white sandy beach.
Beach stretching as far as you can see to the left,
As far as you can see to the right.
You gently walk forward.
Sand between your toes is fine and dry,
Becoming firmer and moister as you edge closer and closer to the water.
Our minds are like the ocean,
One day so calm and clear.
Other times our mind might be stormy and turbulent.
It's always good to remember that whether the surface is clear or cloudy,
There will always be wonderful treasures below.
Take a moment to check the state of your ocean.
Notice anything else you see,
Birds overhead gently gliding with the wind,
Crabs on the sand scurrying to find a new home.
The edge of the water washes in.
You notice it has a lacy trim of foam.
As the water rolls back,
Some of that foam remains.
Bubbles begin to gently pop.
If any thoughts arise,
Allow them to pop also like bubbles of sea foam.
You continue to watch the ocean,
Watching the waves.
Notice the waves rolling in and out.
If your ocean was a bit choppy,
Is it now settling into a gentler rhythm as you settle yourself on the beach?
Check in again with your breathing and notice your breath is in time with the ocean.
Notice the gentle ebb and flow.
Breath in,
Wave in.
Breath out,
Wave out.
Breathing in calm,
Breathing out tension.
Any thoughts arise,
Imagine them as popping bubbles of sea foam,
Allowing your attention to return to your breath.
Breath in,
Wave in.
Breath out,
Wave out.
Breathing in calm,
Breathing out tension.
Occasionally check in with your body.
How is it feeling?
Softer?
Lighter?
Perhaps it's heavier?
Tingly?
Just notice how you feel.
Softer?
Lighter?
Perhaps it's heavier?
Tingly?
Just notice how you feel.
Keep returning your attention to your breath and its movement with the ocean.
Allow the movement of the ocean,
The movement of your breath.
Gently guide you into slumber,
Giving you the rest you deserve that will support and nurture you.
Breathing in with the ocean.
Breath in,
Wave in.
Breath out,
Wave out.
Breathing in calm,
Breathing out tension.
When you feel ready,
Just drift off to sleep,
Allowing your mind to settle,
Rest and restore.
Sleep well.
Www.
Mooji.
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Meet your Teacher
4.7 (1 032)
Recent Reviews
Jerry
June 15, 2025
🌊💕
LisaNanda
February 11, 2025
Me and my pooch just loved this!🥰🥰🥰 It was so relaxing. 💙💙💙Thank you so much.🙏🙏🙏
Elise
April 27, 2023
I rarely fall asleep on a first play through of a meditation, but this one had me out like a light. I’ll definitely be using it frequently in the future.
Chris
November 1, 2022
That's a keeper. I will have to listen to it several more times.
George
September 15, 2022
It obviously worked—I fell asleep 💤
Judy
June 30, 2022
Lovely. I fell asleep with the ocean waves.
Susan
May 9, 2022
I have not made it to end the end, yet. The words and pacing are ideal for me
Valerie
March 10, 2022
Very calming and put me right to sleep. Thank you!
Amy
March 2, 2022
I didn't get to finish the meditation as I fell asleep!
Aimee
November 15, 2021
Thank you Anne! 💜
LYNETTE
October 25, 2021
Thank you
Maryam
June 24, 2021
So beautiful to help my sleep I love this teacher you really need to come to her sessions. She has a beautiful soul and a heart of gold.
Sa.ssy
April 1, 2021
Love this simple & effective meditation. Especially like when the meditation teacher gives pause for reflection. Wish more did this because it’s my preferred style.
Sara
April 5, 2020
Delicious! I am so happy I discovered you! Lovely background music, lovely voice, good to listen to, but not too directive: Perfect to do my own body scan. Hungry, tired, sore, and caffeinated, I was able to rest deeply and mindfully. Thank you!!!
Stephanie
April 3, 2020
Fantastic! I don’t think I’ve ever been able to make it all the way through before it’s “lights out.” I keep it on repeat mode throughout the night and even if I wake up, I reposition my SleepPhones head band, and its lights out again. Last night my heart was racing...how could it not be, with all of this coronavirus madness and worry going on around this nation and around the world...and this magic lady’s calming words, soothing voice, and meditation were able to put me out. Just lovely! What we all need is less meds and the ability to get a good night’s sleep to regenerate our spirit and fortify our immune system. This night time meditation does just the trick. Thank you!
Jane
March 27, 2020
Helped me calm down and get back to sleep
David
March 12, 2020
Thanks Anne for putting me to sleep . It was one of the better sleep meditations out there Thanks so much Namaste 🙏