Welcome.
Let's begin by finding a comfortable position,
Lying down,
Whether that's on the couch or your bed,
Letting your body be in repose.
And it might take a little bit of time to figure out what feels right to your body this evening,
In this moment.
Fluff up the pillow,
Might maybe have a pillow behind your back or between the knees.
Take a few moments to get comfortable,
To adjust the lighting,
The temperature.
And then allow your body to settle,
Settling into the shape that feels the most nourishing and relaxing to you this evening.
And when you're ready,
Go ahead and close your eyes gently and take a few breaths.
You might,
On your next exhale,
Just sigh it out.
And as you breathe in,
Beginning to imagine inhaling the tranquility of the night,
How everything is now more quiet.
And then as you exhale slowly,
Releasing any tension that might still be here in your body from the day,
Allowing the muscles in the body to relax,
To let go,
Allowing your whole body to be supported and held.
And now just letting the breath be organic,
However it is in this moment.
And feel that wave of the breath moving through your whole body,
Down from the crown of the head,
Through the body,
And then through the soles of the feet.
And then back through the body,
From the soles of the feet all the way through the body and then the crown of the head.
You as a vessel of relaxation,
Of tranquility.
And then as you continue to breathe and feel the wave of the breath moving through you,
Imagine yourself standing on a serene beach.
Could be a beach you have visited in the past.
It could be a beach you'd like to visit,
An imaginary beach.
And imagine that you are standing or sitting or lying down in the soft golden sand beneath you.
Orient your senses here.
Feel the gentle breeze brushing against your skin,
Carrying the salty scent of the ocean.
Listen to the rhythmic sounds of the waves rolling onto the shore,
And each wave bringing a sense of calm and peace.
And with every wave that goes out,
There's a letting go,
A releasing,
A surrender.
With each breath,
Feel yourself becoming even more attuned to the soothing rhythms of the ocean.
Now as you gaze out at the vast expanse of water,
Imagine the moonlight dancing on the surface of the water.
It sparkles on the waves of the ocean.
And it casts a gentle glow over the whole scene.
Allow yourself to be soothed by the tranquil beauty of the night here at the ocean under the moonlight,
If you'd like.
With each inhale,
Imagine drawing in the energy of the ocean,
Its vastness,
Its depth,
Its eternal flow.
And with each exhale,
Release any worries or thoughts that may have been weighing on your mind,
And see them,
Allow them to dissolve into the ocean's embrace.
So drawing energy in with the inhale,
The energy of the ocean,
Its qualities of expansiveness,
Depth,
Continuous eternal flow.
And on that exhale,
A releasing of anything that doesn't serve you,
Seeing all of that dissolve into the ocean's embrace.
As the wave of the breath continues to move through you in and out,
Notice the sense of peace and serenity washing over you,
Like the gentle waves lapping at the shore.
Notice how the ocean invites you to surrender to the rhythm of the ocean,
Knowing that you are safe and supported in this moment.
Surrendering,
Surrendering.
Peace and serenity washing over you,
Knowing that you are safe and supported.
And as you drift off into sleep,
Feel within you the soothing sensations of the ocean,
Letting its calming presence guide you into a night of deep and restful slumber.
May this meditation bring you the tranquility and relaxation that you need.
May you awaken in the morning refreshed and rejuvenated.
Sweet dreams.
