Now.
Let's go back to sleep or let's begin our night of deep restorative sleep.
If you've woken up in the middle of the night,
That's okay.
You can return to sleep now.
Take a deep breath in as deeply as you can,
However that is for you.
Sometimes you're able to breathe more deeply,
Sometimes less deeply.
Whatever it is for you is okay.
You may want to hold it in for a second or two and then exhale with a sigh.
Letting go of any concerns,
Letting go of any thoughts that may be coming into your mind right now.
Any words or images preventing you from falling back to sleep or from falling asleep at the beginning of the night.
Just let it go now.
This return to sleep,
Deep sleep guided meditation is a journey that includes some sounds called light language.
In this meditation,
These are simply sounds that move beyond the conscious mind,
Gently nudging the unconscious,
Allowing it to take over.
It may sound strange.
Allow yourself to just drift with it and feel it as if it is a musical note.
It has no translation into language that you know.
Because the conscious mind is where all your thoughts are.
Your worries,
Your concerns,
Your to-do lists.
And now,
Because it's the perfect time to let that go,
And now you are moving beyond the level into a deep,
Relaxing state.
Breathing in,
Feeling your body now letting go.
Loosening the muscles in and around your jaw.
Muscles relaxing,
Becoming limp and at ease.
That's right.
Muscles around your jaw are just stretching out and melting,
Melting away into deep relaxation.
And now bring your awareness to your shoulders and your neck,
Adjusting yourself in the most comfortable position in bed right now.
Maybe placing another pillow under your arm or between your knees.
Just take whatever time you need right now to get as comfortable and cozy in your bed as you possibly can.
Adjust your body,
The covers,
The pillows.
This is your sanctuary.
Whether you're on your side,
Your back,
Or your stomach,
You know and your body knows what position helps you sleep the most deeply.
And now notice the ocean waves.
The ocean waves are waves carrying drops of sleep,
Waves of sleep.
Going in,
Coming in,
Going out.
As sleep and deep relaxation comes in,
Any to-do list,
Any concerns,
Any thoughts go drifting out with the waves.
That's right.
Just allow yourself to relax into the gentle rhythm of the ocean waves as your conscious mind slips gently to the side.
Drifting away.
All the things you will take care of later because now is not the time for those.
Now is the time for your body to go into an even deeper state of relaxation.
Now is the time for your mind to be clear of all distractions.
Now is the time for sleep.
Every thought and all the things.
Just imagine now the top of your head.
The scalp is relaxing.
Your forehead is relaxing.
Your eyes and your jaw is relaxing even more.
The tension around your jaws just soothing.
And your mouth is slightly open.
And all of those thoughts are just pouring out of your brain now,
Out of your mind.
Any images coming in,
Just see them floating into this box.
Letting them float into that box that you have right by you now.
And in that box go all the distractions,
All the noises,
All the images,
All the words,
All the thoughts,
All the worries and concerns.
Packing them away.
Folding up the box.
All of them pouring out from the top of your head.
And you close that box,
Placing it on a shelf.
That's right,
Just putting it away.
You know you'll be able to access it when necessary,
When the time is right.
And right now the time is for you to relax peacefully,
Letting the sound of my voice and the ocean waves carry you,
Carry you closer,
As sleep descends upon you and envelops your body.
Right now is your time.
This is your time to focus on your relaxation.
As you know that your cells need to restore,
Clearing out any toxins from the day,
Anything that is no longer needed or necessary.
Only fresh,
Nurturing,
Comforting and nourishing information to restore and renew your cells.
Focusing on peace,
Tranquility and deep,
Deep relaxing.
Yes,
You're becoming even more relaxed now.
Your body is becoming more and more relaxed.
Notice the palms of your hands tingling.
Your right hand,
Your right arm might be heavier than your left arm.
One may relax a little earlier than the other.
It doesn't matter,
Just know that bit by bit your body is becoming more deeply relaxed.
Now focus on the fingers of your right hand.
Your thumb is relaxing,
Your forefinger is relaxing,
Your middle finger is releasing,
Your ring finger is relaxing,
Your pinky finger relaxes and your whole right palm is tingling and all of the muscles from your right shoulder all the way down and through your fingertips are relaxing and going out with the ocean waves.
That's right.
Yes,
Relaxing even more deeply.
Now your left hand,
Your left palm is relaxing,
Your left forefinger is relaxing,
Your left middle finger is relaxing,
Your left ring finger is releasing and your pinky finger is becoming more relaxed and the entire left hand and palm is tingling with this sense of relaxed energy.
All the way down and out,
Your fingertips carried away with the ocean waves.
All the tension carried away out into the sea to be transformed into sleep,
Sleep,
Sleep.
As the waves carry the sleep in,
The sleepy waves envelop your body and from your arms and your shoulders now down,
Down,
Down to your lungs,
Your breasts,
Your waist and your hips totally melting,
Melting,
Melting,
Melting into the surface of the mattress,
The surface upon which you lay,
Whether right side,
Left side,
Front or back.
You are supported,
Your body is supported and your mind can relax even more deeply now as you let go and allow yourself to sink into sleep.
As the waves of sleep come upon you,
Carrying away anything that has nothing to do with sleep because right now,
Sleep,
Relaxation,
Rejuvenation,
Restoration is all that matters.
Right that matters is you becoming as comfortable,
As deeply relaxed.
As you listen to the sounds of the waves and as you hear my voice,
You notice you're becoming even more deeply.
It matters except for sleep.
Oh,
It feels so good to let go.
It feels so good allowing your body to truly let go and relax deeply.
As the waves of relaxation move from your hips,
Now down your thighs,
Thing that has to do with consciousness away so that you,
Your mind and your unconscious mind can take care of all of the tasks of sleep,
Of relaxation going down your thighs,
Your knees,
Down your calves and the heels of your feet.
And the soles of your feet may be tingling now.
They escape from the soles of your feet,
Going out into the sea.
That's right.
Your body is remembering how to sleep,
What it feels like to sleep.
Like a baby,
Totally cared for now.
You are in a realm of comfort and safety.
That's right.
As the waves comfort you,
Cleansing out all toxins from the day,
As sleep now descends upon you and this blanket of waves,
The sound of the waves caresses you,
Comfort as the waves carry you into dreamland,
As you drift away,
Drifting,
Relaxing,
Letting go,
Letting go,
Letting go even more deeply now.
Yes.
Slipping away,
Drifting into sleep.
The wave of sleep comes upon you,
Clearing out any images or thoughts that stand in the way of deep relaxation.
You are opening now to receive the deepest,
Deepest levels of relaxation available,
Perhaps even more deeply than you've ever relaxed before.
One wave carries you away and the other carries you away,
In all directions,
In all directions,
Letting go.
An arm,
Another arm,
Another leg relaxing even more deeply into the mat.
Your jaw becomes so heavy,
Your whole body now.
Ah,
The freedom of this relaxation carrying you away into sleep,
You away into the inspiring land of dreams.
The freedom descends upon you and envelops your body,
Permeating everything,
That's right.
Let the waves carry you into sleep.
Let the waves lull you the way as you slip into dreamland.
Whether you hear the sound of my voice or not,
It doesn't matter.
What matters is this is the time for you to sleep,
To allow in the waves of sleep,
To receive the gift of restored sleep,
The gift of refreshing,
Restoring,
Rejuvenating and renewing sleep from the ocean for you now.
As you float and drift away,
Allowing yourself to float,
Drift away into sleep,
Allowing yourself to let go,
Letting go,
Letting go,
Floating away into sleep,
Floating,
Floating away,
Drifting away,
Slipping,
Feeling so grateful to have this nurturing journey of sleep.
Letting go,
Being so peaceful,
Content,
Enveloped by tranquility,
Drifting away,
Slipping into sleep.
As my voice trails away,
You will be hearing the sounds of the waves continuing to lull you,
The waves,
The lullaby of the ocean waves.
As my voice trails away,
Sleep stays with you,
Sleep stays with you.
Good night,
My friend.
Sweet dreams,
My friend,
As you let go.
