This is the Beach Paradise Visualization Sleep Meditation by Scott Moore.
Please set the volume of this recording at medium soft,
And don't worry about trying to stay focused on my words if you're sleeping into sleep.
If your mind wanders,
I will bring you back to the sleeping meditation periodically.
Choose a comfortable position that you can commit to.
Try to remain still,
But if you become uncomfortable and have to move,
Please do so slowly and mindfully.
If something enters your mind,
Tell yourself,
That's for another day,
I'm sleeping now.
If it falls in the realm of the catastrophic,
Then calmly push pause,
Get up,
Write it down,
Or do what you thought of,
And then come back and continue the recording.
This meditation is designed to exit your sympathetic nervous system,
The fight or flight nervous system,
And activate your parasympathetic nervous system,
Your rest and digest nervous system.
To do so,
I will be leading you through a visualization involving all of your senses while lying on the beach.
I will also be systematically relaxing your body.
Simply follow my words,
Relax,
And enjoy the ride.
As enjoyable as this visualization may be,
Don't try to hold on to it when your mind starts to slip into sleep.
Periodically,
I'll ask you to check in and notice your level of consciousness.
Let's begin.
Become aware of your body lying in bed.
If there's any way that you can make yourself just a little bit more comfortable,
Even just 10% more comfortable,
Please do so now.
Let's start by releasing any built-up tension in your body or your mind or heart with a gentle sigh out your mouth.
In this moment,
Notice the state of your mind and the condition of your heart.
Simply acknowledge what's happening in your mind and your heart without any need to change.
For the next several minutes,
Simply become the observer,
The scene that plays out with you as the central character.
You're on your favorite beach.
Start by noticing,
As you can see,
Notice first of all the quality of the light.
Is it dawn or dusk?
Is it midday?
Is it a very bright day or are there clouds in the sky?
Start to notice the colors and the shapes of things around you on the beach.
Notice the color of the sand.
Notice its texture.
Is it pebbly or is it fine sand?
And what color is the sand?
Look out to the ocean and notice the color of the ocean.
Notice the movement of the waves.
Notice how the colors of the ocean change,
Perhaps from light green,
Aqua blue,
Near the shore,
Perhaps a deeper blue as the depth of the water recedes outward.
Notice the bright colored tropical flowers around you.
Become aware of some gentle floating clouds in the sky.
Just enough to kind of keep the air relatively cool without being too hot or too cold.
You can see the seagulls in the air.
Periodically a sea turtle will come up,
Take a breath and go back down.
As you take a big breath in,
You can smell the salt air.
Pause for a moment and notice that deep scent,
That clean scent of the salt air of the ocean.
Notice the smell of the sand.
Maybe you have some tanning oil on.
What does that smell like?
And as the breeze gently wafts across your face,
It carries with it the scent of the tropical flowers.
You can smell the scent of the fruity beverage you're drinking.
Now notice the sounds.
Notice the sounds of the ocean crashing on the beach.
A gentle swell and an easy crash and then a little hiss as the waves recede back into the ocean.
An unbroken rhythm of waves after waves after waves.
You can hear the sounds of the seagulls.
The sound of the wind blowing through the palm trees.
Now on this beach you can taste.
Reach over,
Grab your fruity drink and put it to your lips.
Feel the cold glass against your lips.
And as you allow that drink to move into your mouth,
You can feel and taste the fruit.
Sweet,
Bright citrus.
You can taste orange and passion fruit.
Taste the fruit on your tongue.
Notice how it lingers and sends a quality of happiness in your heart.
Now tune into everything you can feel in this moment.
Feel that gentle breeze move across your skin.
It's a soft,
Gentle sea breeze cooling the harshness of the sun.
You can feel that gentle caress of the breeze.
You can feel the texture and the grains of the sand between your toes.
Now notice what feelings you have in your heart.
Emotions,
The quality of peacefulness.
An excitement almost because of the happiness you feel at being so at peace.
So rested.
It feels as if this beach were made for you.
Millennia has simply been waiting for you to come and enjoy this fantastic landscape on this perfect day.
You can notice the quality of the light,
All the things you can see from the sand to the ocean,
The bushes and trees and flowers.
The animals,
The water,
The different colors of water.
Notice everything you can smell from the salt air to your drink,
The tropical flowers,
The sand,
The tanning oil.
Hear again the sound of the waves,
The sound of the wind,
The birds,
The wind moving through the trees.
Taste again anything you can taste in the moment,
Just the taste in your mouth,
The taste of your drink,
The fruit,
Perhaps an orange,
Passion fruit,
Maybe banana.
And notice again and welcome that gladness that's in your heart.
Feel again the texture of the wind against your skin,
The grains of the sand on your skin and between your toes.
It gets you to imagine yourself getting up,
Walking down to the surf,
Greeting those gentle waves that come and sort of wrap around your ankles,
Wrap around your calves and recede back in the ocean.
As you look at the ocean,
How clear it is,
You can see the pebbles,
You can see little fish moving around.
It feels like the ocean is inviting you in.
The temperature of the water feels perfect,
Neither hot nor cold,
Simply welcoming.
Feel yourself slip into the water.
Keep buoyant,
You're floating in the water,
Looking down to your feet as you tread water,
Very comfortable.
The salinity in the water keeps you floating easily.
Feel all the water on your skin and the gentle rise and fall of the waves.
Taste the salt sea on your tongue.
Feel the water in your hair.
Your hands moving gently in the water to tread water,
Easily keeping you buoyant.
Feel the movement of your hand in the fluid water.
See fish swimming curiously around you.
Imagine as you're bobbing in the water,
A curious sea turtle pops its head up just to say hello.
Imagine yourself lying on your back and floating with your face open to the sky.
No need to move muscle,
The ocean is carrying you.
You're looking up into this bright blue sky,
Periodically broken up with some gentle white clouds.
Feeling that buoyancy and the lifting of the ocean as you move with the swell of the waves,
Slightly up and slightly down.
Up and down.
Release yourself to be carried by the ocean.
Not a care in the world.
There's nothing to do except for be here in this moment,
Being held by the ocean.
Long moments pass,
Simply floating in the ocean.
No effort to keep yourself upright or buoyant.
The ocean is just holding you.
Now after several moments,
You gently make your way back to the shore.
The quality of energy and happiness in your heart.
Walk back up to the beach to where you were previously.
Lie down in the sand.
You're in the shade of a large palm tree.
You can feel that gentle warming sun on your skin.
The breeze moves by your face,
Drying your face from any of the salt water.
You feel that slightly tight saltiness on your skin and welcome it.
You can feel the wind sort of dancing in your hair as it dries.
You feel the wind mingled with the sun,
Warming your arms and your chest and your belly,
Your legs.
You can feel your feet warmed by the sun.
You feel the back of your head cradled in the sand,
Resting solid.
All of your muscles relaxing as you release into the sand.
You feel your shoulders,
Shoulder blades,
Resting in the sand.
Your arms,
The back of your arms and elbows are resting in the sand.
Feeling as if the entire beach is simply holding you,
Inviting you to relax deeper and deeper.
You feel your entire back,
Pelvis relaxing in the sand,
And your legs relaxing in the sand.
You can kind of feel that gentle crater that you've made with your body,
The outline of your body in the sand,
Perfectly shaped to you,
Holding you,
Nothing to control,
There's nothing to do.
So we release into the beach,
Release into the sand.
Allow your eyes to close,
You can still sense the sunlight outside,
It's getting a little dimmer.
The temperature is perfect and the sounds start to wane as you recede into an internal landscape of softness,
Peacefulness.
The smells are still there but they start to fade as your consciousness begins to relax and recede into sleep.
The sun is fading,
The temperature remains similar,
And the entire landscape feels softer,
More relaxed.
Moment by moment,
The sun begins to dip below the horizon,
You feel your body becoming more and more relaxed.
Nothing to do,
Nothing to change.
Simply being held in complete ease and relaxation.
And allow yourself to become more relaxed as you lie on the beach.
The face is relaxed,
Your arms are relaxed,
Your back and chest relaxed,
Pelvis relaxed,
And legs relaxed,
Deeper and deeper and deeper.
