Hello,
My name is Karen Voss.
Welcome to this full body relaxation and guided breathing meditation for deep sleep.
Tonight,
You will experience a deep breathing meditation for sleep.
You will be taken on a relaxing guided journey where you will experience a snorkeling adventure underwater.
You will be taken on a relaxing guided journey where you will experience a snorkeling underwater adventure.
This sleep meditation will welcome a restful sleep tonight.
This is a time for you.
This is a guided sleep meditation for you.
A place of peace and deep rest.
Be in your space right now.
Create a space that welcomes rest.
You deserve this time and this space.
As you lay down in your bed,
Feel your sheets and blankets covering you.
Feel your bed as it supports you.
Feel the pillow under your head.
Shift your body and your head into a place that is comfortable for you.
When you are comfortable,
You are ready to begin.
As you begin,
Take one deep breath in.
And release.
Good,
Again,
Breathing in.
And exhaling.
You are bringing your mind into the present through the breath.
With each breath that you gift your body,
You are breathing in serenity and calmness and relaxation.
You are calling forth your desire to fall asleep with ease.
Breathing in deeply.
And releasing deeply.
Continue this breathing and as you breathe,
Become very comfortable in your body.
Observe your body.
Notice any sensations in your body or anything that your body is telling you in this moment.
When you exhale,
Breathe out any tension or stress that has come forward.
You may close your eyes if that is comfortable for you.
When you are ready,
I'd like you to visualize feeling a gentle breeze on your face.
You look around you and see that the breeze is coming off the beautiful blue ocean that is around you.
You feel excitement inside.
This is a special trip.
You are on your way to explore the magical world of the ocean in a day of snorkeling.
The day is perfect.
The water is calm.
There is a gentle breeze and the sun feels warm on your skin.
You can feel your happiness and excitement in your heartbeat.
Your body is ready to jump off the boat you are on and get into that ocean water.
The captain slows down the boat you are on and the guide motions to you that this is the spot.
The spot you have been waiting to see.
You find your gear and begin getting ready for the dive.
It is finally time and you drop into the water.
Your body gliding with ease.
The sparkling light playing on the water.
You are diving into the vast ocean openness around you.
You are comfortable and feel safe,
Knowing that you have experience and you are not alone on the dive.
You wait for the guide to lead ahead and you begin your exploration.
There is something so peaceful in the world below the water.
So much life thriving all around you.
And yet a stillness experienced nowhere else.
You let the water glide all around you.
Do you imagine that you are a fish,
Moving like silk through the water?
You inhale deeply,
Allowing the oxygen to reach every organ in your body.
Slowly exhale,
Relaxing into the underwater wonderland you are in.
Focus only on yourself for a moment,
How you feel in this moment.
Be present in this wonderful adventure you are having.
You are getting to be part of this special gift of life below the water surface.
Inhale.
And exhale.
You have a limitless air supply in your tank.
You can be generous with the depth of your breathing.
Imagine breathing in and letting that pure oxygen restore you as it travels through your body,
Through your legs and into your feet,
Passing out your toes.
Your body becoming so relaxed,
Supported by the water,
Weightless.
Inhale.
And exhale.
Now as you inhale,
Send that energizing oxygen down through your neck,
Shoulders down through your arms,
Hands and out your fingers.
You are relaxed.
It is like you are drinking the air.
As you move and glide in this underwater kingdom,
You are warm and relaxed.
You are calm.
The guide motions to you quietly and you turn your head to see a school of colorful fish.
They are swimming together and don't seem to notice you swimming alongside them.
Count to see how many fish you see.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And they disappear into the vast ocean.
They swim quickly.
A sea lion swims into view.
It is looking at you,
So curious,
Its eyes full of wonder,
And feeling just like yours after a few moments it too swims away.
You watch as it swims away from you into the vast dark blue ocean.
There is so much peace here.
You long for this peace in your life,
The busyness of your days.
You wonder what would life be like if you woke up to this feeling every day,
Living fully present,
Enjoying each moment.
You see small schools of fish ahead of you.
Fish that are bright yellow,
Orange,
And red.
Some have vibrant tails swishing in the cool water,
Darting in and out,
In and out.
Their eyes light up at the silver fish that look like dancing light in the water.
Some of the fish are moving fast,
And others in the flow of the gentle currents.
Your mind is becoming fully present in this underwater world.
You know that you can release any lingering thoughts and come back to them later.
Your guide motions you over to a coral reef.
Your eyes are filled with a vision of color,
Like a painting on an ocean canvas.
The sequined fish dart in and out of colors,
Beautiful wise turtles soaring through the gentle currents.
The water is so clear.
You feel like you are in a fantastic aquarium,
And yet you remind yourself you are in the wild.
You feel part of this magical world as you glide in the water with ease.
You turn through a passage of coral and come to the best part yet.
There are dolphins here.
The dolphins are resting in the reef.
One of the dolphins swims over to you and glides alongside,
Moving together.
So much love in the eyes of the dolphin.
You know this is a moment you will never forget.
You feel so relaxed,
Your body resting deeper and deeper.
You move with so much ease.
There is a lovely lull in the water.
Everything floating,
Suspended,
Supported in the flow.
Your breathing has relaxed to the calming rhythm of the ocean.
Inhaling and exhaling.
You are warm and safe here.
Even in the coolness of the water,
You are enjoying the feeling of the stillness here.
A feeling of gratitude passes through you.
Gratitude for having these moments to share in this world.
You feel connected to this place.
You feel accepted as part of the life force thriving here.
Make the life around you.
You are important.
You have meaning and are meant to be living the life you are.
Being present.
Only in the moment is the answer the ocean is teaching you.
Your guide motions to you that it's time to return to the surface.
The welcoming sun is waiting to warm you above.
You take one last look at this wonder before you,
This special place.
You offer a silent prayer of thanks as fish slip by you and the wise turtle glides off in the distance.
You come through the water and arrive at the surface,
Gently moving onto the waiting deck of the boat that brought you out.
Laying down on the warm wood,
Your body feels so heavy,
So relaxed,
So deeply peaceful.
You're breathing now,
Slowly.
You are happy,
So content.
You can feel yourself drifting,
The pull of the fresh ocean air,
The gentle rocking of the boat.
You are safe.
You are warm.
You are so comfortable.
You are ready to let go into a deep sleep tonight.
Breathe deeply,
Slowly.
You can feel a deep,
Good sleep is awaiting you.
Drifting,
Drifting.
Taking all of your good memories of your dive into sweet dreams tonight.
Breathe now to sleep.
You are safe.
You are warm.
You are so comfortable.
