A Guided Visualization Meditation For Deep & Restful Sleep

This is a guided meditation that incorporates visualization to allow the listener to drift away from their everyday thoughts, allowing them to just focus on peaceful and natural surroundings while they drift off into a peaceful sleep.

Transcript

Hello there and good evening.

My name is Bill Larson and tonight to help you rest and hopefully have a peaceful night's sleep we're going to practice a visualization to relax your mind for deep sleep.

Sleep is a powerful experience that we all have no matter who you are.

Sleep allows our bodies to heal and our minds to sort through any problems so we can be fresh and rejuvenated to be able to conquer what lies ahead and create our future.

Relaxation is a wonderful way for us to access a slower brain frequency state that is similar to when we're sleeping,

Allowing our creative brain to activate and begin the process of true relaxation.

So are you ready to go into a very relaxing state to allow yourself the deep sleep every night that you deserve?

Good.

First,

Find a spot in which to be comfortable and in that spot should be something to gaze at somewhere in front of you.

You could be staring out of the window at a tree or a car or if you're lying down,

Find a focal point on your ceiling.

Once you find this focal point,

Don't let your eyes turn away from it.

As you look at your focal point,

I'm going to ask you to blink your eyes with every number I count,

Starting with the number 10.

Okay,

Here we go.

10.

Blink your eyes.

9.

Blink.

8.

Blink.

7.

6.

5.

4.

3.

2.

1.

And 0.

Your eyes are ready to gently close,

So just allow them to.

And you'll notice when you do so,

A gentle wave of relaxation sweeps over you completely.

Remember,

Getting a well-rested night's sleep is extremely important for you.

Sleep is our rest state,

And awake is our active state.

We simply must have a good flow going between resting and activating.

Rest and active.

Rest and active.

So we can achieve any goal we set forth.

Now,

Just imagine that in front of you,

There is a set of stairs heading down.

These stairs lead you to the knowledge of restful and rejuvenating sleep.

When I begin to count down from 10,

You will start to walk down these stairs,

Feeling more and more relaxed with each step you take.

Let's begin.

10.

Begin your journey of insight into sleep.

9.

8.

Feeling so relaxed with each step.

7.

6.

5.

More and more calm.

4.

More and more relaxed in your mind.

3.

2.

1.

As you step off the last step,

You step into beautiful,

Soft white sand.

It's so soft and warm under your feet.

Just feel the sensations you have in your feet on the sand.

Now,

Look up,

And all you see is more sand in front of you,

But you can hear the ocean.

Look towards the sound of the ocean.

As you're walking,

You can feel the sun on your skin.

Perhaps you can even feel the light breeze as well.

You also notice the smell of the salty sea air.

And,

As you're looking around,

You see the ocean peak over the sand dune.

You're walking towards the ocean now,

And you notice the sand under your feet gets firmer and firmer because it's more and more saturated with seawater.

You get to the shore where the ocean meets the sand,

And you see little waves coming up and down,

Up and down.

And as the waves come and go,

You see some things in the sand,

Like shells,

Pieces of seaweed,

Your own footprints,

And you see a small little piece of driftwood that's the perfect size for writing in the sand.

You pick up this driftwood and draw your name into the sand where it's moist.

Write out each letter,

Noticing the sound that it makes as you scratch it through the sand.

Good.

Now,

Step back and look at your name.

As you see your beautiful name that's carried you through your whole life,

You notice a small little wave coming closer.

This wave catches part of your name and washes it away as it goes back into the ocean.

And then another wave comes and washes your name away even more.

And another comes and washes it more away.

And another.

And so all you can see are ripples in the sand where your name used to be.

And it's okay that it's washed away,

Because you know that you can write your beautiful name again and again on your beautiful beach.

Just watching the waves come and go.

Come and go.

Let's continue walking along your beach,

Noticing the surroundings.

What kinds of sounds do you hear?

Can you hear seabirds flying over?

Or the wind gently blowing?

Do you feel the warm sun on your skin?

And how does the sand feel under your feet?

It's nice and smooth,

Right?

Maybe you can even smell the smells of the ocean.

Soon,

Nearby,

You find a fresh piece of your favorite fruit,

Completely ripe and ready to eat.

You bite into it and notice how delicious it is.

This is a time for you to just be at your beach today,

Eating your fruit.

Now,

As you've walked,

You've learned a lot about how beautiful this beach is,

And you're ready for a little rest.

You look around and notice there is a perfect spot for you to lay down and take a gentle nap in the life-giving sun rays.

So go ahead and lie down on your beach.

And before you close your eyes to rest,

You look out into the ocean.

Watch the horizon and how the ocean meets the sky.

This is the most beautiful scene you have ever witnessed.

As you gaze along the big blue and allow yourself to fall asleep naturally,

You listen very closely to what I have to tell you because it's very important to your overall well-being.

Sleeping is natural for everyone.

The only things keeping you from getting the instinctual sleep that you deserve are your own thoughts.

You've allowed them space in your mind during what should be a time when your body is preparing to rest and rejuvenate,

Making you restless when you get in bed.

I get it.

These thoughts keep coming louder and louder and repeat themselves over and over so loudly that you can't possibly relax with those thoughts happening in your mind.

But now,

Because you deserve it,

You're done allowing your mind to think on these intrusive thoughts.

It's time to let them go for the day.

So from now on,

Every time you lay down to go to sleep,

When an unwanted thought arises in your mind,

Acknowledge it and then say to it,

Enough,

Stop,

And that is final.

And if another bothersome thought arises,

Again,

Acknowledge it and say to it,

Enough,

Stop.

Those thoughts will become the clouds in your perfect blue sky that just float away out of your sight and then out of your mind.

If you don't train your mind to let go of these thoughts,

They'll keep you up at night.

So let me say again that when a negative or unwanted thought comes into your mind,

No matter how many times it may repeat itself,

It's okay to just say,

Enough,

Stop.

You deserve to be unburdened of these thoughts so that you can take care of you.

Very good.

And conversely,

When a lovely and relaxing thought comes into your mind,

Go into that visual as if it's a perfect dream,

Just like the nap on your beautiful beach.

Embrace that good lovely thought and hold onto it while the bad thoughts drift away like clouds.

Perfect.

Now,

It's time for you to float and drift into a restful and rejuvenating night's sleep.

So when you arise,

You feel refreshed and anew.

Good night and sleep well.

Reviews

Very helpful in calming

His voice Totally helped to ease my brain and finally fall asleep without thinking of work related things.m that usually keep me up.

Very nice. You have a soothing voice. Thank you !

🙏

You have a unique beautiful voice. I enjoy listening to it. 🧘⭐🧘

Love your calming voice— thank you 🙏🏼💐

Wow! I heard the count down and few words and I was out.
Thank you I really need the sleep 😴. 😀

Played this 2x last night and relaxed me right to sleep

This was a wonderful go-to-sleep meditation. Quite possibly the best one I've ever experienced!