by Tyler Brown
A supremely relaxing guided meditation designed for deep, restful sleep, accompanied by the soothing sound of ocean waves. Using the wave like motion of the ocean, all of your worries will wash away, as each wave passing wave (and breath) guides you deeper into relaxation...and closer to sleep.
Meet your Teacher
Durham, NC, USA
Transcript
You will drift. Peacefully off to sleep. As you gaze out. Over the open ocean. As the tie. Slowly moves out. And carrying with it. Any worries or concerns. Or any nagging thoughts. And the serenity. Of this. Oceanside ambience. Will not only help you relax. But will guide you. Into the most deep. And rejuvenating sleep. The waves will slow your breath. Wash away your worries. Ease your mind and body. And leave you refreshed. Rejuvenated. And renewed. By morning. And you can begin. A settling. Into a comfortable position. Taking the time. To make any adjustments. That will allow you to be as comfortable as you can possibly be. If it's just 1% better. Go ahead and make that adjustment. Because that. Might make all the difference. And how you sleep tonight. And you deserve the most. Restful. And rejuvenating sleep. So once you settle into that comfortable position, Allow your body to soften. And begin to feel the weight of your eyelids. Slowly. Growing heavier. And heavier. Gently fluttering. Until you can no longer resist. The growing weight of your eyelids. And you give in. Allowing them to close. Completely. All the way down. And for this first moment. Just enjoy. The darkness behind your eyelids. The signal that. . . There's nothing more to do today. There's no problems left to solve. No answers to be found. No burdens to be carried. And no words to be said. This time. Is just for you. To relax. And that's such a nice feeling, Isn't it? That sense of. . . The burdens and the weight of the day. Falling off your shoulders. Take a nice deep breath in. And as you exhale, Let go completely. Allow your body to soften. All the way down. Into the bed beneath you. Let's take a moment. For a few deep breaths. To help guide your mind and body. Into a supremely relaxed. And calm state. And I'll guide you all the way through. You can just follow the sound of my voice. Imagining that. Each breath. Is like a wave. Coming in. And out from the shoreline. Washing away. And carrying with it. All of your worries and concerns from the day. So begin by letting all of your air out first. And inhale. Hold. Exhale. Home. Inhale. Whole. Exhale. Inhale. Hull. And exhale. Nice and slow. Home. Last time through. Inhale. And exhale. Just let the air fall back out. Nice and slow. And then you can allow your breath to return. To your own natural rhythm and depth. And as you breathe. Continue imagining that. Each breath. Is like the tide. You inhale as the wave rolls in. And exhale even slower. As it flows out. And right now. The tide is moving out. That the exhale is just that little bit longer. Than the inhale. And this will help signal to your body. That it's time to rest. And relax. That you're safe. And that all is well. Now, Let's expand that imagery of the wave. And use it. To guide your body. Into a deeper state. And you can do that. By imagining a wave of relaxation. Washing over your feet. And it moves in time with the breath. Inhaling any tension in that area. And then exhaling that tension. Out of your body. And slowly. Steadily. You feel those waves. Of relaxation. Moving up. To your ankles. Leaving your feet. Totally heavy. And still. And the waves expand. Flowing up your calves. Softening those muscles. Moving higher. To your knees. Your thighs. And your hips. Each one. Carrying just that bit more tension. Out of your body. Soothing. And softening all of the muscles. Easing any aches and pains. And allowing you to relax. Even deeper down. And those waves of relaxation. Moving with the breath. Continue to spread. Into your belly. Your low back. Releasing. All of those knots. Intention. Spreading to your chest. And your upper back. Slowly. Guiding your heartbeat. Into an even steadier. And sleepier rhythm. As the waves continued to flow. Into your shoulders. Your arms. Elbows. Forearms. And hands. Each wave. Removing the tension from your body. As it recedes with the exhale. And then the tide of relaxation. Spreads through your neck. Into your faith. Relaxing your jaw. Softening the muscles of your cheeks. Your eyes. And your forehead. Relaxing them. All the way down. Such that. . . You may not have even noticed. How much tension? You are still holding there. But now that you've released that tension. You can notice. How much more calm. And at ease. Your entire body is. From head to toe. Are completely relaxed now. And if you'd like. You can imagine. With the coming and going of your next breath. Another wave of relaxation. This time. Passing through your entire being. And relieving that last little bit. Of tension that remains. Allowing you. To melt. Even deeper. And deeper down into your bed. Perfectly still. Perfectly calm. Perfectly. At ease. And now that's your physical body. Has entered a deeper state. Of relaxation. Let's take some time. To help your mind. Do the same thing. And it might help with that. If you picture yourself. Sitting on a soft stretch. Of golden sand. Right at the edge of the ocean. Maybe you're lying on the softest beach towel. Or resting in a cozy beach chair. But either way. The sun is beginning to set. And the grains of sand beneath your feet. Are cool to the touch. Into flowing ripples by the soft breeze. In front of you. The waves are rolling in. With a soft hush. Gently brushing the shoreline. Before retreating back into the ocean. Leaving behind. A lace of white foam. That glimmers. And dissolves. And as you watch. You notice that. The tide. Is beginning to drift out. But the rhythm is unhurried. The movement is steady. Like the timeless breath. Of the sea. And as you look out toward the horizon. The sun is sinking lower. And lower. It's just beginning to disappear. And it's painting the sky in. Layers of gold. And streaks of purple. Stretching all across the sky. Lighting the few passing clouds. Like highlights in the sky. Breath by breath. Wave by wave. Moment by moment. The sun. Slowly sinks deeper. As the colors. Grow deeper too. First. Turning into a soft rose. And then a cool violet. And follow. By a dark indigo. And the last rays of sun. Shimmer on the waves. As though the ocean itself. Is holding on. To the last light of the day. But in due time. The sun disappears. And the sky. Begins to turn darker. As a gentle evening breeze moves through the air. It carries the faint scent of salt. The freshness of the sea. And the dreamy promise of night. And as you watch this transformation. You notice how each wave carries something back out to sea with it. A shell. A few grains of sand. A bit of seaweed. And in this same way. Each breath. Is like a wave in your body. Taking. A worry. A ruminating thaw. Or a concern. And washing it away. And it may be that there. Are many thoughts in your mind tonight. But that's okay. That's no reason to worry. Or be frustrated. Because just like your breath, The flow of the waves. Is timeless. Is patient. And eventually. Even if each breath. Only removes. A single thought. Or even. . . Just a single grain. Of a thought. Like the tide. Will sink deeper. And deeper. Towards the quiet. And peaceful mind. That's ready for sleep. And there's no need to feel rushed. Because we all fall asleep. On our own time. And in our own way. You don't have anything to do now. The ocean. Knows how to carry. Everything away. With every cycle. You can let go. Just that little bit more. And enjoy that progressive feeling. Of the ocean. Washing away. All of your thoughts and feelings. And tensions. Until you're left. In a pure state. Of relaxed existence. And it's in this state. That you deserve to be. For the day is behind you now. There's nothing left to do. You are safe. All is well. And you can let go now. And if you find that you're still conscious of my voice. Then that's just fine. And it might help you fall asleep. More quickly. If you imagine there. On the black canvas behind your eyelids. This ocean scene. With the night sky. Beginning to shimmer. With the first stars. Tiny pinpoints of light. Scattered across the canvas. That's growing ever darker. And as these stars. Slowly begin. To fill the night sky. You might even begin. To connect the dots. Only to discover. At the sky. Is sending you loving. And positive messages. And as you drift deeper. And deeper towards sleep. I'll begin to read some of these messages to you. As you imagine them there. As shimmering stars. In the darkness. Of the night sky. I am love. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a date. And healing sleep. I am releasing. Every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am love. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a date. And healing sleep. I am releasing. Every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am love. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My, My. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a date. And healing sleep. I am releasing every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am loved. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For deep. And healing sleep. I am releasing. Every worry. Concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am loved. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For deep. And healing sleep. I am releasing. Every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am loved. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My, My. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a date. And healing sleep. I am releasing. Every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am loved. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a deed. And healing sleep. I am releasing. Every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. I am love. I am safe. I am letting go of the day. I am calm. I am relaxed. I am at peace. My mind. Is growing more. And more quiet. My body. Is growing more. And more heavy. I am releasing tension. With each breath. I am ready. For a date. And healing sleep. I am releasing every worry. And concern. I am grateful for this time to rest. I am glad to be here. Safe and comfortable. In bed. I am letting go. Of all that does not serve me. In this moment. I am choosing peace. Here. And now. All is well. Everything is working out. I am sinking deeper. And deeper. Within. I am letting go. And drifting. Into sleep. You you you you you
