Hi,
I'm Sina,
And today I'll be guiding you through a soothing body scan followed by several hours of ocean sounds to support your journey into a deep,
Restful sleep.
Let's begin by getting as comfortable as possible.
As you settle into your bed,
Notice the weight of your body on the mattress.
Feel the soft pressure where your body touches the ground.
And for a few moments,
Bring your attention to the whole field of your body.
And simply notice how your body feels right here and now.
Which sensations are present?
What's alive in your physical body?
And from here,
You can open your awareness to the sense of hearing by simply noticing the sound of the ocean I've brought to you today.
This is the rhythm of the earth.
With each wave that rolls onto the shore,
Imagine your breath doing the same.
Inhale,
The water moves towards the sand.
Exhale,
The water retreats,
Carrying away the day.
You don't need to change your breath.
Just let the ocean lead you.
Let the ocean breathe your body.
And we will now scan the body.
Place your attention on the very top of your head,
Noticing any sensations.
Imagine a soft,
Cool mist,
Like the spray from a gentle wave,
Resting on your ground.
Feel the scalp soften.
Let any tension in the tiny muscles around your hair follicles simply melt away.
From the crown,
Feel a wave of relaxation begin to spill downward.
Let that softness flow over your forehead.
Smooth like wet sand after a wave has passed over it.
Feel your eyes becoming heavy in their sockets.
The skin and muscles around your eyes softening.
Nothing to do except to be receptive to the sound of the water.
Let that soothing mist move down to your jaw.
It's so often that we hold our words and our worries here.
Feel the jaw loosening slightly.
Feel the lips soften.
Your mouth is slightly open.
And your face is now as expressionless and calm as a deep ocean floor.
Completely at rest.
Now feel that wave of relaxation pour into the throat and the back of the neck.
Imagine the water gently smoothing out the curves of your neck,
Releasing the muscles that carry your head all day.
As you breathe,
Feel the air moving through the throat as effortlessly as a tide moving through a sea cave.
Open,
Clear,
Easy.
Move your attention to the center of your chest,
Your heart space.
Notice any sensations there.
Moving further down to your belly,
Feel it rise and fall.
Feel the internal tide of your life force.
Now bring your attention to your upper back,
Simply noticing any sensations.
And gently move your awareness further down to your lower back.
And then for a moment,
Observe your whole back.
Imagine a gentle wave of relaxation rolling from your neck all the way down to your tailbone.
Every vertebra softening.
Every muscle along the spine spreading out wide against the bed,
Like sand settling under the tide.
Now place your attention to the top of your left shoulder.
On your next exhale,
Imagine a warm wave washing over your left shoulder at once.
Feel it drop away from your ear.
Feel it sinking deep,
Deep into the mattress.
You are being supported by the earth beneath you as you gently glide your attention down your left arm.
Feel that sense of water-like ease flowing down from your shoulder into your upper arm,
Through the elbow and into the forearm.
Bring your awareness into the palm of your left hand and each individual finger.
First finger,
Middle finger,
Ring finger,
Little finger,
Thumb.
Now place your attention on your right shoulder,
Simply observing.
On your next exhale,
Imagine that warm wave washing over your right shoulder,
Dropping away from your ear.
Your right shoulder is sinking deep,
Deep into the mattress.
You are being supported by the earth beneath you as you gently glide your attention down your right arm.
Feel that sense of water-like ease flowing down from your shoulder to your upper arm,
Through the elbow and into the forearm.
Bring your awareness into the palm of your right hand and each individual finger.
First finger,
Middle finger,
Ring finger,
Little finger,
Thumb.
Now notice both your arms and hands at once.
Imagine they are resting in warm,
Shallow pools of water.
They feel weightless,
Yet encouraged to the earth.
From the shoulders to the fingertips,
Your arms are completely surrendered.
Now place your attention on your left hip.
Let that relaxation flow into the large muscles of the thigh,
Through the knee and down into the calf.
Bring your awareness to your ankle,
The sole of your foot,
And all five toes.
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Bring your attention to your right hip and further down your thigh,
Through the knee and down into the calf.
Bring your awareness to your ankle,
The sole of your foot,
And all five toes.
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Notice both legs and feet together.
They become heavy.
Imagine them sinking into a soft,
Sun-warmed hollow in the sand,
Deeply grounded,
Deeply supported.
There is no tension here,
Only the steady rhythm of your breath and the distant sea.
One more time,
Bring your attention to the whole field of your body.
Notice what's alive and present in your body right now.
And as my voice fades away,
Let the sound of the water be your lullaby.
It will remain with you throughout the night,
Protecting your peace and holding your rest.
There is nothing left to do,
Nowhere else to go.
Simply sleep,
Rest,
Relax.
