Let's get comfortable,
Let's settle in for a perfect,
Peaceful summer evening's sleep.
Maybe find a comfortable position,
Maybe getting into bed.
Covering yourself up,
Closing your eyes.
And allow yourself to settle in.
Releasing any tension or stress from the day.
Just taking a big deep breath in through your nose.
And slowly exhaling out of your mouth,
Letting go.
We'll do this again,
Inhaling through the nose,
Slowly breathing out through your mouth.
And do this one more time,
Inhaling through the nose.
And exhaling slowly out of the mouth.
Healing your body,
Softening and surrendering into your bed.
Now in your mind's eye.
Imagine yourself on this tranquil summer beach.
The sky above.
It's those beautiful shades of twilight.
The sun's beginning to go down,
So the sky is pink and orange and red.
But it's slowly starting to fade.
Into a dark purple and deep blue.
The dark inky sky beginning to show up.
In the corners of the sky.
And the sounds of the gentle waves lapping against the shore fills the air.
It creates a soothing rhythm that matches the ebbs and flows of your inhale and exhale.
You can hear some seagulls off in the distance.
And your breath is perfectly matched.
With the ebbs and flows of the waves dancing up and down the shoreline.
And as you lay there,
You can feel the sand underneath your body.
Still warm from the day's sun.
And supports your body holding and cradling you.
And its soft support.
Every bit of your body is supported by the sand.
You completely release all of your muscles.
And your body is at ease.
And a gentle breeze carries that salty scent of the ocean.
Across your body.
You can smell the ocean and it mixes with this intoxicating scent of tropical flowers.
And you just let this peaceful moment surround you.
Bringing you to a sense of calm and relaxation.
As you feel the warm sand beneath your body.
You bring your awareness to your head and your face.
Just noticing any tension in your forehead or around your eyes or in your jaw.
Inhaling,
Filling up these areas with breath and exhaling,
Letting the muscles around your head and your face soften and completely relax.
And now moving your focus to your neck and your shoulders.
Noticing how they feel.
Allowing the weight of the day to just slide off of your shoulders.
With every breath,
Shoulders soften.
Neck begins to loosen.
And you can feel that warm sand.
Cradling your shoulder blades as you rest on the beach.
Now sending your attention to your arms and hands.
Noticing any clenching or discomfort here.
Breathing deeply and letting your arms grow heavy.
Sinking into the soft,
Warm sand beneath you.
Everything releases all the way from the tops of the shoulders down to the fingertips.
Now shifting your awareness to your chest and your upper back.
Noticing the effortless rhythm,
The rise and fall of the chest with every inhale and exhale.
Perfectly matching up with the waves of the ocean.
On your next breath out,
Feeling the upper body,
The chest,
The upper back.
Allowing it to become soft and heavy.
Completely out of use.
Now noticing your stomach and lower back.
Feeling the gentle rise and fall of the belly with every inhale and every exhale.
Letting go of any squeezing or discomfort from the abdomen.
And allowing your low back to release into the warm,
Supportive sand beneath you.
And then moving your awareness to your hips and pelvis.
Noticing any areas where it may feel tight.
And as you take a deep breath.
Take the air in and as you exhale,
Releasing that air,
Allow your hips and your pelvis to sink down into the gentle support of the sand.
Letting that warmth spread through this area,
Relaxing the muscles.
And now moving your awareness to your legs and your feet.
Just allowing any remaining tension you have in the legs and the feet melt away with these next few breaths.
Feeling your legs become heavy as they sink into the warm sand beneath you.
Now your whole body is resting and completely at ease.
Inhaling,
Feeling your body fill up with air.
And exhaling,
Letting your body become even heavier and more relaxed.
Inhale filling up,
Exhaling filling up.
Body releases even more.
Every breath cycle you drift deeper into complete relaxation.
As resting here and seeing the sky begin to darken into a starry night.
The sounds of the waves continue to lull you,
This natural,
Beautiful lullaby from Mother Earth.
The air is cool and comfortable.
It's perfect for a peaceful summer night's sleep.
And as you breathe,
You allow yourself to drift deeper.
Every breath cycle.
Who come closer to a deep and restful sleep.
Knowing that you are safe and you are so relaxed,
Completely at peace.
So you just let everything go.
And rest.
That every breath cycle brings you closer and closer to a space of deep and restful sleep.
You
