Sleep Meditation: Ocean Spirit
by New Horizon
Immerse yourself in this calming guided sleep practice. Allow gentle ocean waves to take you into a state of deep sleep and relaxation. The first part of this sleep meditation is guided, then you are left with soft, relaxing music which fades out gently.
Transcript
Close your eyes and make yourself comfortable.
Take a deep breath in through your nose and then slowly let it out from your mouth.
Take another deep breath in and slowly and gently let it out through your mouth.
One more time,
Deep breath in through your nose and then slowly and gently let it out through your mouth and relax.
On the next inhale of breath,
Lift your shoulders up and hold them there for the count of three,
Two,
One and as you exhale slowly let your shoulders drop back down,
Feeling all the tension slipping out of your body.
So again,
Deep breath in,
Lifting the shoulders and holding for the count of three,
Two,
One then slowly and gently breathing out through your mouth and letting the shoulders drop back down,
Releasing all of the tension.
One last time,
Deep breath in,
Lifting the shoulders for the count of three,
Two,
One.
Now breathing out and letting the shoulders drop back down,
Releasing all the tension.
Then relax and bring your breathing back to its normal rhythm.
Now imagine yourself surrounded by a pure white light,
A light so bright and so pure.
Now imagine the whole room filled with this beautiful,
Beautiful shining light.
Breathe in this healing energy of light.
Breathe in its protection.
Really fill your lungs with deep breaths of pure white energy.
And let this light expand into your whole body.
Wherever this light touches you,
You can feel its vibrations,
You can feel its energy,
Its coming alive in and around your whole body.
And each time you breathe in,
You are breathing in pure white light.
Each time you breathe out,
You breathe out all negativity,
All tension and all stress.
And you can see this negative energy coming out from your mouth.
And it looks like a grey mist and it flows gently down,
Down deep into the earth,
Where it is absorbed by Mother Nature and can do no more harm.
And remember,
You are safe,
You are loved and you are protected always.
Now imagine yourself on an old rustic wooden staircase leading down to the beautiful sapphire ocean.
And you step onto the sand and you can feel the soft white sand beneath your feet,
The soft gentle breeze upon your face.
The air is moist and warm and you feel more and more present with each step you take,
More and more alive.
Feel the tranquility of this beautiful haven.
Really feel it.
As you look around,
What can you see?
What can you feel?
As you walk along the sand,
You can feel it flicking up against the back of your calves and your feet gently sinking into its silky softness as you walk.
You can feel the sand between your toes and you scrunch them up a little,
Digging your toes deeper and deeper still.
The smell of the crisp,
Clean ocean air is exhilarating,
Reaching deep within your nasal passages making you feel so alive and so at peace here.
This is a place of pure freedom.
Breathe in deeply,
Breathe in the wonderful salty air of the ocean.
Feel it as it enters deep within your lungs.
Really feel it.
Feel it filling you up with the pure sweet energy of life itself.
As you walk to the water's edge and the sand is cooler and wetter here and it clings to your feet like a crumbling shell.
You take a few steps into the ocean and you feel the warmth of the waves as they rush over your bare feet washing away the sand.
You feel the caressing touch of the ocean spray on your skin,
Cleansing you of all your worries and all your stresses.
The sound of the rhythmic waves lull you into a sense of belonging.
A sense of belonging so strong that you don't want to be anywhere else but here.
The waves sound almost as if they are whispering to you,
Calling your name.
Can you hear it?
You feel the ebb and flow of the tide.
You feel it pulling you forward,
Inviting you to go further,
To go deeper into the glorious warm waters of this beautiful ocean.
You lift your head and witness the beautiful sun as it rises in the distance.
Admire its soft glow as its rays glisten against the ocean waves and it looks like a million diamonds all shining just for you.
Feel its beauty.
Immersed yourself in it,
It's just for you.
You stroll along the beach at the waters edge and you feel so calm and so peaceful.
As you look you notice a comfortable lounge chair and a towel placed in the perfect spot to wallow in the splendor of these amazing surroundings and to meditate with the ocean waves.
So sit or lie down or sit on the towel if you so wish and then just close your eyes and relax.
Breathe in deeply.
Feel fully and completely as your mind gently begins to drift into a wonderful comfortable silence letting all thoughts pass on by.
Synchronize your breath with the ocean waves.
Breathe in as the waves rise and breathe out as the waves crash to the shore and it's almost as if you are part of the ocean's breath.
As if you are one with it.
Breathe deeply and exhale fully and completely as you allow the sounds of the ocean to wash over you.
Breathe in deeply and exhale fully and completely at one in this blissful moment.
You feel so deeply,
Deeply relaxed now and your mind is in the state of pure blissful tranquility.
Listen to the sounds of the beautiful deep blue ocean as it calms and quiets your mind.
Feel your body and your mind float gently to the rhythm of the waves and all the time feeling a wonderful sense of deep soothing relaxation.
As you become one with the ocean and your surroundings you feel yourself begin to rise and you feel yourself become formless,
Weightless.
You feel yourself become free.
You see yourself as you begin to soar through the air floating weightlessly just like a cloud.
Like the wind you move effortlessly yet you escape the eye.
You feel more alive than you ever have.
Your everyday concerns have all been transcended and seem insignificant to who you really are.
Breathe in the beauty of this freedom,
Breathe in the oneness of life.
Again,
That's anynthetic status,
Open-ended cleanliness.
Your eyes begin to feel heavy now,
And you can feel your eyelids are beginning to droop.
But your body feels so peaceful,
So relaxed,
So calm and so very,
Very heavy.
Just listen to the sounds of the ocean.
Feel your breathing as it begins to slow down.
And your chest is just gently rising and falling,
Just rising and falling.
Listen to the rhythm of the waves as they gently begin to lull you into a beautiful,
Restful sleep.
Just listen to the waves as you go deeper and deeper into pure,
Blissful sleep.
Breathing quietly and gently now.
And this gentle,
Warm wave of sleepiness travels up your face and over the top of your head and down the back of your neck.
And you feel so tired,
So sleepy now.
And you feel yourself beginning to drift deeper and deeper into a beautiful,
Restful sleep.
So peaceful,
So calm,
So safe.
Just listen to the sounds of the ocean.
And your body feels so peaceful,
So calm and so very,
Very light.
Just listen to the sounds of the ocean.
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4.7 (170)
Recent Reviews
Lennon
May 20, 2020
I find the music so relaxing but I felt that the story was so short, but other than that, this put me right to sleep!
Maureen
February 19, 2020
It worked for me! I was awake between 2 & 3 AM so got up to grab my headphones. Found this script and now it's 6:30 AM so thank you!