Sleep is as natural as the rhythmic movement of the ocean waves.
So get comfortable now,
Settle into your favorite sleep position and allow yourself to sink into relaxation.
The wonderful truth is that your body and mind instinctively know how to surrender to sleep.
Without effort,
Without force,
It will simply happen all on its own.
Perhaps you'll notice how naturally and easily you can drift into slumber as though you've been doing this for your entire life.
Falling asleep effortlessly,
Sleeping deeply and waking refreshed.
When you're ready,
Take a slow deep breath in through your nose and as you exhale,
Release the air gently allowing any tension to just melt away.
With each inhale,
Notice the cool sensation of the air flowing in.
And then with each exhale,
Simply focus on the slow steady release of the breath.
Take another deep breath now,
Deeper than usual and notice the sensation as the air moves through your nostrils.
Across the back of your throat and down into your lungs.
Feel the warmth or coolness perhaps of the air as it enters and exits.
And then when it feels right,
Allow your breath to settle into its natural rhythm.
No need to control it,
Just let it be.
Your breath flows in and flows out,
Just like the ocean tide,
Ebbing and flowing.
Rising and receding.
Effortlessly and naturally.
Now imagine yourself standing in a place of beauty,
Gazing out at the vast endless ocean.
The waves roll in and then retreat,
Effortlessly moving in their perfect rhythm.
Each wave arrives with ease and each one flows back into the sea just as naturally as it came.
Picture the waves moving towards you and then gracefully turning back.
As if folding inside out.
Dissolving back into the ocean's embrace.
Each wave washes over the shore.
Then gently recedes,
Bringing with it the fresh,
Salty scent of the sea.
The soothing hum of nature's lullaby.
And perhaps you've noticed how the waves seem to slow down as they reach the shore.
Pausing briefly before they return.
This mesmerizing dance of movement and stillness.
Of coming and going.
Deeply relaxing.
Inviting you to surrender to its rhythm.
If you'd like,
You can imagine your breath sinking with the waves.
Inhaling as they roll in.
Exhaling as they retreat.
A natural cycle.
No force.
Just effortless flow.
Each wave carries away tension.
Each wave brings in relaxation.
Soothing every part of your body.
With every breath,
You drift deeper into comfort.
Closer to the peaceful embrace of deep,
Restorative sleep.
And the most wonderful thing is,
You don't have to do anything.
You can simply listen.
And allow yourself to let go.
There is nothing to strive for.
Nothing to fear.
Nothing to fix.
Just be here.
In this moment.
With the steady rhythm of your breath.
The gentle rise.
And very soon.
If not already.
Every muscle in your body.
From the top of your head.
To the tips of your toes.
Will experience deep,
Soothing relaxation.
And then.
You can begin to notice just how wonderfully at ease your body is becoming.
Maybe sooner than you expect.
Or perhaps just at the right moment.
You will slip into a deep and restful sleep.
Without trying.
Without effort.
Your body and mind will simply relax.
And as you rest there.
Nestled and snuggled in your favourite sleep position.
Picture yourself from the outside.
Peaceful.
Serene.
Your breath slow and steady.
Your body warm and weightless beneath the blankets.
Imagine how refreshed you will feel.
Upon waking.
Recharged and revitalised.
Go ahead.
Allow waves of relaxation to flow through you.
Replacing any tension with comfort.
Softening every muscle.
Soothing every part of your being.
And perhaps you will be surprised to notice how effortlessly.
Relaxation spreads through your entire body.
Moving upward from your toes.
Through your ankles.
Up into your calves.
Flowing effortlessly into your knees.
And this comfort.
Increases.
The gentle waves spreading through your hips.
Lower back.
Easing into your spine.
Soothing every muscle.
Along the way.
Feel the warmth of relaxation.
Flowing into your chest.
Your shoulders.
Releasing any remaining tension.
Allowing it to drain away.
And dissolving into the surface below.
And let this comfort continue to spread.
Into your neck.
Your jaw.
Your face.
Your forehead.
All the way to the crown of your head.
As if your entire body.
Is being bathed in the most soothing waves of relaxation.
There is nothing to do now.
But simply rest.
Surrender to the peace within you.
And as you drift even deeper.
Imagine yourself in a tranquil serene place.
A place where you feel calm.
Safe.
And completely at peace.
Perhaps it's a still lake.
Reflecting the soft glow of the moon.
Perhaps it's a secluded beach.
Where the gentle waves caress the shore.
Whispering their lullaby just for you.
This is your place.
Your sanctuary.
Where nothing can disturb you.
Where you are free to drift into deep blissful sleep.
And while you sleep.
Your body will restore.
Rejuvenate.
And renew itself.
And if.
By chance.
You awaken before morning.
All you need to do is recall this special place.
And you will easily drift back.
Into a deep restful slumber.
Each night.
As you climb into bed.
You can look forward to this feeling of deep relaxation.
Knowing that sleep will come effortlessly.
Knowing that you will awaken.
Feeling refreshed.
Energised.
And at peace.
Like a baby.
Safe and serene.
Floating in a peaceful.
Endless ocean of rest.
Drifting.
Floating.
Sinking deeper.
Into a deep and restful sleep.
Sleep.
Calms your body.
Each breath.
Calms your mind.
Each breath.
Soothes your soul.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
