I know you just want to step away from your mind and fall back to sleep.
Allow me to take you on a little trip.
Don't question,
Don't analyse,
Just trust the sound of my voice.
Picture the images I describe and let me take you to a beautiful place of calm.
Begin by moving into a comfortable position.
It doesn't matter if you're on your back,
Side or front,
But move gently until you find that space which feels right for now.
Let's start by taking some long deep breaths.
If this is difficult,
Don't worry.
Just gently observe your inhales and exhales until the breath begins to slow down.
In through the nose,
Release through your mouth.
Deep breath in,
Deep breath out.
Inhale,
Exhale.
In,
Out.
It's the end of a perfect summer day.
The sun is just beginning to set,
But still feels warm against your sun-kissed skin.
You're on a deserted beach,
Standing with bare feet on white sand,
So soft and powdery that your feet sink into it with each move.
You stare out to sea,
Watching the tide come in.
Gentle lapping waves,
Turquoise water that glistens and sparkles as it reflects the sunbeams.
And as you look at the sun,
You watch it slowly begin its descent.
Hanging on to every last moment,
Appreciating the beauty and the enveloping feeling of its warmth on your skin.
Slowly you walk to the sea edge to cool your feet in the water.
So warm it's like stepping into a bath.
It's sinking sand,
Wet feet,
Gentle waves,
Waves coming in,
Wave going out.
In,
Out.
You walk along the shore,
Heading towards a rock formation.
No rush,
Nowhere to be,
No time to be there.
You're just here in this moment,
Feeling each step,
Watching each wave mesmerized by the sun as it gradually falls.
You stop to pick up a shell,
A perfectly formed shell,
White on the outside,
Iridescent inside.
You feel its coolness and lift it to your ear.
Now you're hearing the sound of waves and stereo coming from inside the shell and from the ocean beyond.
You hold onto it and put it in your pocket,
Still clutching it and enjoying its coolness in contrast to the hot summer's day.
Slow steady steps,
Not a care in the world.
Just away from the shore,
A fluffy towel has been left for you on the sand and you lie down to take a moment.
You can feel the softness and warmth of the sand and your whole body sinks as it molds to your shape.
You watch the slow descent of the sun,
Listening to the waves hypnotized by the sound.
And the temperature is just right.
Your whole body feels warm and supported.
Relaxing your head on the soft towel and the powder sand.
Relaxing your shoulders.
Your arm.
Elbows.
Forearms.
Hands.
Noting each finger in turn and letting go.
Left thumb.
First finger.
Second finger.
Third.
Fourth.
Resting right thumb.
First finger.
Second finger.
Third.
Fourth.
Sinking deeper.
Releasing the upper back.
Middle back.
Lower back.
Pelvis.
Letting go of your thighs.
Upper leg.
Backs of your knees.
Kneecap.
Calves.
Shins.
Releasing your ankles.
Balls of your feet.
Soles of your feet.
Your whole body.
Sinking into the sand.
The sun so close to the horizon.
Perfect peening circle.
Beginning to lose its shape.
As it falls lower and lower.
Bottom edge disappears.
Semi-circle remains.
A crescent of light.
An outline.
And then it's gone.
The light begins to go.
And you close your eyes.
Where inside it's still shining.
Feeling so comfortable.
So warm.
So relaxed.
Just observing your soft breaths.
Inhale.
Exhale.
Releasing left thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Right thumb.
First finger.
Second finger.
Third finger.
Fourth.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
Let go.
