Find deep,
Restorative sleep and lasting inner peace with a sleep meditation designed to help you quiet your thoughts and ease your stress.
You are listening to the calm coast.
As you listen,
Gently let down your guard with compassion,
Quieting your critical mind to embrace the power of your imagination.
Find comfort from the stirring noise of the outside world to arrive at a place of peace that resides in all of us.
Tonight,
Your only role is to truly enjoy your journey to the calm coast.
Find pleasure in dialing down anything that dares to interfere with taking on the gentleness and fluidity of the serene waves that lap effortlessly against the shore,
Softening the edges of land.
This time is your special mental getaway,
A moment for healing with the restorative powers of sleep.
Every night you create a safe,
Beloved inner world in the sanctuary of your mind.
So get cozy and snuggle up as we prepare to unwind at the coast.
It's time to dream away.
Welcome to Michelle's Meditation Sanctuary.
I am Michelle and I hope you think of me as a gentle guide and a dear,
Trusted,
Long-time friend who reminds you of the most tranquil,
Loving,
And nurturing parts of yourself.
I will help you focus on kindness and hope,
Silencing any thoughts that might keep you from experiencing night-time bliss.
This kind of healing comes from authentically connecting with yourself as you unburden yourself from things that you no longer need to carry,
Especially during this magical time for rest.
Your breath and your intention for calm come together,
Two forces woven to illuminate the night.
Whenever anything comes along to try and steal this moment from you,
You ease it back with your breath and your intention for tranquility.
Imagine yourself in a quiet,
Protective eddy.
A calm current that forms at the edge of life's stronger flows.
This eddy comes around you like a protective whirlpool.
It allows you to sail through the night with ease,
Buoyant and aware of all things,
Never ignoring your thoughts,
But simply choosing which ones you allow in this safe space.
Feel how empowering it feels to be the only one who decides what comes in and what stays out.
The more you practice this,
The easier you may find it is in your waking life to prioritize your calm to protect your peace.
And in this protective space,
Feel safe in your mind,
Safe in your body.
Feel reassuring waves of security flowing through you.
Know that whatever has happened is left in the past.
As you focus on showing up for yourself now,
Feel proud,
Feel empowered,
Feel loved.
As you focus on soothing every nerve cell in your body,
You regulate yourself as we craft this sleepy,
Fluid journey together.
Feel lightweight,
Free of cares,
As your breath becomes the wind to the adjusted sails of your mind.
Now,
Use your breath to clear out any lingering thoughts,
Sensations,
Or feelings that don't align with the calm you seek.
Open your mouth and make a sigh,
A sound that echoes the hushing of incoming waves.
Inhale slowly,
Sipping in the next breath,
And imagining the slightest hint of salt water.
A healing tonic that soothes on the deepest cellular level.
Expand as much as you can,
As more air makes it easier to float along.
And then you may open your mouth and yawn and sigh.
And any time that you yawn,
It may inspire another yawn.
And that's okay,
Because you're free to yawn and sigh all you want.
In just one breath,
You release the heaviness of life on land.
Sensing how much lighter the sea makes you feel as you float.
Inhaling again,
Taking in even more air as you drift in your mind to peaceful harbors.
Feel the lightness in your body with expansion.
And when you are full of this light and freeing air,
Open your mouth and yawn.
Make a sound,
Sigh and let go.
Any tension or holding in your body is noticed and released with a sigh.
And at any point,
If you find your mind is drifting,
A very natural thing for minds to do,
You may try this cycle again.
To breathe deeply and yawn and sigh without judgment.
It's okay to let it all out.
And as your breath takes on a sleepy rhythm,
Now focus on places where you may create more space.
Feel your shoulders drop down from your ears,
Your lips part as your jaw releases,
And everything becomes softer,
More delicate.
Muscles stretch and soften.
This space is found in your joints as you float,
Weightless as you surrender.
Trust that your intentions for calm will lead you there.
Even should you fall asleep,
As this journey connects with your subconscious mind,
Forming new healing designs with ease,
Grace,
And fluidity.
With each breath,
With each wave,
You are etching the sensation of the calm coast deeper into your memory,
Making it an ever-present part of you.
Parts of you that may have been forgotten,
But are always there,
Waiting for you.
And as you dip your toes in tranquil waters,
Allow your attention to tune in deeper.
Observe and accept.
And then transform all that is going on within your body right now.
It is your sacred vessel.
And as the keeper of this vessel,
You have the full support to readjust and shift any dials or levels in the mixing board of your mind to set the tone for tranquility.
You deserve the bliss that is found on the calm coast.
And when you find that bliss,
Its reward is so great that boundaries to protect it become so much easier to maintain.
Each new breath is another opportunity to send to your body the message that you are on the best path for you right now.
Focus your attention on the quiet currents of your inner world.
In this moment,
You are the steward of your own deep internal waters.
Empowered to tend to their flow.
Feel a soothing stillness rise from within,
Softening any agitation or resistance as you allow the gentle tides of peace and serenity to deepen.
Know that you can always return to this inner reservoir.
Observing your feelings and thoughts as passing ripples on the surface while your core remains calm and undisturbed.
Now you are fully attuned to the profound stillness within you,
Creating a gentle shift with deeply healing consequences.
In this state of effortless flow,
Your mind becomes a vast ocean of possibility.
And all that possibility flows over you in gentle cerulean waves,
Moving from the top of your head all the way to your toes.
Imagine each part of you is a shoreline,
And a slow,
Gentle wave of calm washes over it.
Feel the wave wash over your scalp and you surrender your thoughts to sleep.
Let it wash down over your face,
Softening your jaw as your lips part slightly.
Feel the fluid wave flow down your neck and shoulders as you release the burdens of your day.
Let this wave of relaxation move down your arms,
Through your hands,
And out the tips of your fingers that now move like tendrils in a tranquil pool.
Now find rest in your heart as the wave flows over your chest and back,
Releasing all weight,
And you surrender to peace.
The wave moves down your torso,
Over your hips,
And through your legs.
And you find deep,
Heavy relaxation.
It reaches your feet and toes,
Washing away any last bit of tension,
And you surrender completely to stillness.
Your entire body is now a shoreline,
Touched by the peaceful tides of the ocean as you prepare to venture to the calm coast.
The calm coast is a place of profound tranquility.
A serene stretch of shoreline where the edges of your world soften and unwind.
It is the periphery on solid land,
Where all ease begins with a lapping wave.
This coastal sanctuary is where all the fervor,
Stress,
And anxiety of life enter a state of dreamy fluidity.
As you arrive,
The weight of your day simply dissolves,
Replaced by a deep sense of stillness.
In the soothing oasis,
The gentle,
Rhythmic sound of the waves becomes the most maternal guide,
Helping you reconnect with your inner peace.
And find a sense of detached calm.
It is a place you can always return to.
A safe haven where you can let go and simply be.
Now,
Envision yourself on a winding path,
Surrounded by lush beach pines and swaying bamboo that rise above you.
You're not far from the calm coast,
And its presence is felt with a soft,
Misty breeze.
You smell it with every deep breath in.
A breath that only becomes deeper and more enthralling with each step.
So very close,
On the precipice of peace.
Every step feels more like you are gliding and hovering over the path to the coast.
There's a slightest hint of pine and juniper from trees along the way,
Bringing a fragrance of deep,
Ancient peace.
You feel a pull,
A gentle,
Undeniable force,
Guiding you forward with a soft tug at your solar plexus.
You know you are being led to this very special place.
You step out from the shadows of the trees,
Rising up and down over the dunes.
Tall seagrass billows around you.
The sky is a rich shade of indigo,
Fading into a gradient of deep purples and a thin band of lavender gray along the horizon.
As night begins to settle,
You come to the edge of a great,
Sweeping expanse of sand.
Shades of night color the golden sand.
In a soft,
Satiny blue,
And the smallest grains twinkle with hope.
The sight takes your breath away.
The deep sapphire blue ocean is vast and serene,
Stretching out to meet a sky filled with more stars than you have ever seen.
A magnificent full moon hangs low,
A benevolent presence,
A shimmering silver path across the water.
The waves are not crashing hard or chaotic.
They are serene,
Moving in a slow,
Eye-catching,
Heart-slowing rhythm.
They come in with such grace to create a fluid dance of water and light.
Once more,
You feel an instinctive pull to walk closer,
Feeling even lighter as your feet meet the beach.
The sand is cool and soft beneath your feet.
And as you walk,
You feel more grounded,
More present.
You find an upturned log,
Smoothed by the salt water,
To create a perfect wide perch to unwind.
Nearby,
A perfect hollow in the sand,
And gathered pieces of kindling and driftwood inspire a small crackling fire that you create with ease.
You settle atop the stump,
Feeling the warm,
Orange glow of the fire on your face.
Sparks fly into the sky,
As plentiful as the silver stars overhead.
The song of the calm coast calls to you,
Bringing your attention back to the glistening waves.
Your breath matching every ebb and flow.
As each wave rolls in,
You see a brief,
Beautiful flash of a memory,
A feeling,
Or an image that made you feel utterly calm.
This is the magic of the calm coast.
It stirs and releases memories and moments.
Reminders of what you seek.
Connecting with your intention to find your calm.
Your mind now quiet and open,
Reveals these moments to you.
Awakening an idea that the lens through which you view the world can always change.
That even in the most tumultuous of waves,
There are safe and still tunnels.
A space to simply be.
Pay attention to these waves,
As imagery that you find the most calm and comforting appears within them.
Calm,
Cinematic and vibrant,
As if projected on a movie screen.
They find their way in each moonlit wave,
Just before it joins the beach.
The water edges close enough to leave delicate,
Lacy designs near the fire.
The opal foam becomes an iridescent,
Peachy shade in the firelight.
The breath becomes deeper,
And your body calmer,
As you see the effortless flow of these moments.
Without struggle or force.
A simple byproduct of being present and at peace.
Everyone longs for this feeling of calm.
And when it is experienced,
It creates a gentle hunger.
A need that brings you here,
To this place.
Finding calm becomes a quest,
Once you feel it in this way.
So natural and easy,
You guard it like a small,
Innocent being.
A being that deserves to be protected and nurtured.
You have arrived at your own personal haven.
Continue to watch these waves,
As the moon rises higher,
And placidity undulates through you.
Waves of sleepiness arrive,
Behind these waves of calm.
Your eyes becoming heavy,
And your body deliciously tired.
The air becomes cooler,
And the wood burns into magenta embers.
Glowing and dimming,
You begin to match the tempo of the tranquil waves.
Just beyond,
You consider where you might wish to settle and drift to sleep.
And as you peer up,
You see the dwelling you would most like to hunker down in.
This is your safe haven.
A perfect refuge for your soul.
It could be a simple,
Rustic tiki hut with a hammock.
Or an overwater villa,
Giving you a perfect view of the night sky and the endless ocean.
Or maybe it's a luxurious modern home on stilts,
With walls of glass that allow you to feel completely immersed in the peaceful scene.
Or perhaps it's a tiny,
Rustic cottage amongst the dunes.
Notice the deep sense of familiarity you feel,
As you rise and walk toward this haven for sleep.
The deep,
Pronounced smells,
Pleasant and alluring,
Present themselves and connect you deeper with this moment.
The details are filled in like a dream.
Perfectly aligned with a resting place that will most benefit and soothe you,
As you spend the night on the calm coast.
This place is exactly what you need it to be.
A perfect manifestation of your deepest desires for rest and tranquility.
As you walk toward this place you've imagined,
You notice the fine grains of sand beneath your feet.
How some retain the warmth of the sun,
And others have absorbed the cool of the night.
An ideal balance and constant contrast.
The air is so pure here,
Filled with the scent of salty water and the magic of the soft moonlight.
The deep nocturnal hue of violet in the sky,
Leaves around you,
Becoming more dreamlike.
The sleepier you feel,
The more you walk,
Feel the deep silence of this place.
Not an empty silence,
But a full,
Rich one,
That allows you to hear the gentle whisper of your own peace.
This is a place of unshakable inner calm.
A reminder that you are a being of serenity,
Whole and complete,
Just as you are.
The calm coast teaches you that even in a place of apparent stillness,
There is immense relaxation,
And an unobstructed view of your own tranquility.
The moon now rises higher,
Casting a shimmering path across the sand,
A light that leads directly to your special abode.
You feel a lightness in your being,
A complete alignment of mind,
Body,
And spirit.
This is a journey to a place of inner peace,
The one that goes with you wherever you may go.
And you have found your way to it,
Right now,
Right here.
You reach your chosen haven for sleep,
And it's even more special than you first imagined.
This home is a reflection of you at your most serene,
Peaceful,
Aligned,
And full of bliss.
As you step inside,
Every cell in your body resonates with a deep sense of belonging and gratitude.
The interior is a delightful reflection of your essence and personal style.
Beyond the smell of the ocean,
The air here is filled with a scent that brings you a profound sense of comfort.
You wander to your sleeping nook,
Which seems to glow in the moonlight.
As you lie down,
A feeling of being cared for settles over you,
And you drift into a state of deep,
Effortless rest.
This home is your highest self,
A part of you that is always wise,
Always calm,
And somehow knows that it will all work out.
From this vantage point,
With the endless ocean before you,
You become as much a part of the calm coast.
As it has become a part of you.
Feel yourself drifting deeper now,
Completely safe and fulfilled on your journey.
As you surrender to this beautiful calm,
The gentle,
Rhythmic waves of peace continue to flow through you.
A comforting,
Regulating force that guides you to a peaceful slumber.
Allow these waves to carry you now as I begin to count you down.
With each number,
You will drift deeper and deeper into a restorative,
Peaceful sleep.
With each number,
Let a wave of fluid calm wash over a part of your body.
10.
Your head and mind are now at peace,
Completely surrendering to sleep.
Your neck and shoulders release all tension,
Finding rest.
Your arms and hands feel soft and heavy,
Drifting away.
7.
Your chest feels light and open,
Sinking into a deeper calm.
6.
Your stomach and hips are soft and quiet,
Surrendering to stillness.
Your legs feel warm and heavy,
Finding a deep and restful sleep.
7.
Your feet and toes are completely relaxed,
Drifting away to sleep.
8.
Your entire body feels completely heavy,
Giving in to the pull of slumber.
9.
Every cell in your body is now at peace,
Ready to go to sleep.
10.
You are completely immersed in the feeling of the calm coast,
Finding serenity,
Finding calm,
Finding ease,
Finding rest.
