Hello,
I'm Jo Hatcher.
For many people,
Falling asleep is difficult,
Especially during this time.
I invite you to use this visualization to help you settle your mind and body to prepare you for a deep and relaxing sleep.
Sleep allows our bodies to heal and our minds to sort through any problems or worries from the day.
If you're ready to go to sleep now,
Make sure you're comfortable while lying in your bed.
Know that you have everything you need to fall easily and deeply into sleep.
This is your time to let go of everything from the day and prepare for a deep restful sleep.
Close your eyes and take a few moments to scan your body.
Notice any tightness or tension and just let go a bit.
Soften and release any tight muscles.
Relax your breath and breathe in through your nose and out through your mouth.
As you breathe in,
Feel your lungs fill with air.
When you exhale,
Feel the body soften.
Now picture yourself falling deeper into your bed as the body relaxes with each exhale.
Watch your body scan at the very top of your head,
Moving down your body to your toes.
As your attention rests on each part of your body,
Relax and soften with every exhale.
When you reach your toes,
Return to your body as a whole and the practice of breathing deeply.
Notice how much your body is relaxing and softening.
Imagine now that in front of you,
There's a set of stairs going down and these stairs will lead you to your own wisdom of restful and restorative sleep.
When I begin to count from 10,
Start to walk down the stairs,
Feeling more and more relaxed with each step that you take.
Begin your journey into deeper relaxation,
9,
8,
Feeling so relaxed with each step,
7,
8,
6,
5,
More and more calm,
4,
More and more relaxed in the mind,
3,
2,
1.
As you step up the last step,
You step into white sand,
It's so soft and warm under your feet.
Now look up and see more beautiful white sand that stretches way out in front of you.
Notice the sensation of the sand under your feet.
Listen as you hear the waves in the ocean.
Walk towards the sound of the ocean.
As you're walking,
You can feel the sun on your skin.
There's a light breeze and you can smell the salty air.
Look around and see the ocean.
Notice the colors of deep blue,
Sea greens and the white caps of waves.
You're walking towards the ocean now and once again notice the sand underneath your feet.
The texture is firmer as the sand is firmer,
Dampened by the waves.
When you get to the shore where the ocean meets the sand,
You see and hear the waves.
As the waves come and go,
You look down and see things like shells,
Pieces of dried coral,
Seaweed and your own footprints.
And you notice a small shell that's the perfect size for riding in the sand with.
Pick up the shell and draw your name in the sand.
Write out each letter,
Noticing the sound it makes as you make the letters of your name in the sand.
Now stand back and look at your name.
As you see your unique name that's carried you through your entire life,
You notice a little wave coming closer.
And this wave catches part of the letters and washes them away as it goes back into the ocean.
Then another wave comes and washes your name even more.
And another comes and washes it completely away.
And another until all you see is ripples in the sand where your name used to be.
So relaxing.
Now continue walking along your beach and notice that no one's here but you.
You have the entire beach to yourself.
What sounds do you hear?
Can you hear seagulls flying over?
It's the kind of stillness that nurtures your soul and your entire being.
There's nowhere to be and nothing to do but to just enjoy this moment.
Feel the warm sun on your skin and notice how relaxed and fluid your body feels.
It's peaceful and calm.
Savor the tranquility of this moment.
You see the ocean has its own special way of saying to you,
It's time to let go,
Let go of everything.
Now you can see how beautiful this beach is.
You look around and notice there's the perfect spot for you to lay down and take a gentle nap.
Go ahead now and lie down.
Before you close your eyes to rest,
Look out into the ocean.
Look to the horizon and how the ocean meets the sky.
This is the most beautiful place you've ever been.
As you gaze along this beautiful ocean,
Allow yourself to fall asleep naturally.
And remember that you can come here anytime you want.
Just go into this visual as if it's a dream,
Just like your nap on your beautiful beach.
Now float and drift into a restful and rejuvenating night's sleep and know that when you wake up you will feel refreshed and renewed,
Ready to start your day.
