Guided meditation for sleep and deep relaxation, a mindful beach meditation

Guided meditation for sleep and deep relaxation, a mindful beach meditation


This guided meditation is for very deep relaxation
and can aid to a restful and tranquil night’s sleep.
The aim of this guided meditation is to release any negativity and release all tension within
your mind and body. Ultimately stress, worry, anxiety
and tension is created in the mind, which then
manifests itself in your body including tense muscles, headaches,butterflies in your stomach
and even soreness in the shoulder area.
This soothing guided meditation will help calm your nerves, soothe your body and leave
you more positive than when you started listening.
It is recommended that you should be in a safe area, where there are no distractions
but if the need arises you can open your eyes at any time.
Laying in a position that is comfortable for you, you may if you wish close your eyes as
this will be a very peaceful experience in which you
will want to revisit when you need to release tension. The sun is setting with a warm orange glow
that gives an ambience of calmness and reflection to the
sandy tropical beach you find yourself on. Laying on a soft, plush and deeply comforting
massage table you await your masseuse. Looking out to sea, you gaze almost in a trance
like state at the beauty of the glistening ripples
in the water. The sky is of the reddest color, lit up by
the surrendering sun. Palm trees can be heard behind you as they
dance in the warm and relaxing ocean breeze. The smell and taste of the salt air washes
you with a euphoric feeling, centred around your heart
that seems to spread to the rest of your body. The more you breathe in the cleansing air,
the more you start to notice how your breathing relaxes
further, with deeper and longer breaths. Your eyes fixate upon the distant horizon
as you stare at the setting sun, around the edges you see
wavey patterns, almost like that of the flame of a relaxing open fire, which are hypnotic
and calm enducing. You wear only your bathing clothes as you
wait on this soft and deeply restful massage table.
The warm ocean breeze slides through your toes and up your legs as if in time with the
spilling tide. Warm wafts of air start to refresh your toes
and legs, with each single wave your toes unclench and your legs
rest comfortably. As the warm flow beckons your legs to relax,
a calling to your lower back and abdominal area can be felt.
The more you notice how you are starting to unwind, the more you notice the domino effect
of each relaxing part of your body.
With each consecutive stroke of warm air, you feel the need to let go and relax altogether.
With nothing to do and no one needing your attention, your awareness fades as you start
to close your eyes if you haven’t already done so.
Your shoulders feel the whispers of peace from the areas below and decide now is the
time to sleep themselves. As this happens, your arms give way to and
place themselves neatly in a resting postion. Breathing more deeply as your body enters
this blissful state, your head slowly flops subconciously further into
the cushioned, soft headrest. With your jaw relaxing and your eyes feeling
softer, any tension in your hands and fingers softens too.
Noticing how much your whole body is relaxed now, you turn your attention to your eyelids.
I will be counting down from 10 to 1, as I do I would like you to be aware of how relaxed
your eyelids feel. With each number down, it will feel more and
more easier to keep them closed, until you are sure that you
cannot open them. 10
9 8
7 6
5 4
3 2
1 Now, you are in a blissful state with your
eyes softly closed, only your ears give any sense of your surroundings.
Your personal masseuse has arrived to relax you deeper, ready to give you a complete body
massage. With clean hands and a pleasant way, the masseuse
starts to massage your toes, gently and individually moving them ever so slightly in a delicate
way that only deepens your relaxation. From your right foot, she starts at your big
toe, slowly moving it in gentle circles that make your toe limp and
easy. Moving from toe to toe on your right foot,
she relieves every one of any tension. Starting on your left foot at the big toe,she
begins to duplicate the feeling of ease you have in your right foot.
Back to the right foot, she starts to slowly move your ankle in circles with a light pressure
that washes your entire body with the need to drift off.
Having relaxed your right foot, she starts on your left.
The same effect can be felt and any thoughts just evaporate with the soothing feeling of
pure tranquility. Your personal masseuse reaches for a warm
pot of massaging oil, dipping her hands in and spreading the liquid around
all of her hands. Knowing that the oil is for massaging you,
only deepens your calm and relaxed body to the fact that it will
disperse any last remaining tension your body subconscioulsy holds. As if wiping out muscle
memory as the oil is applied to each part of you.
The squashy and rather relaxing sounds of the oil start to soften your eyelids further
and your ears start to dismiss all and everything that may want to enter
them. With your eyes and ears closing down for now,
you start to enter a deeper state of sleep and retfulness.
The breeze that gently strokes you with it’s warm touch, the sound of the spilling tide
and the warm from the setting sun only add to the warming and blissful massage
you experience. Working her way up your legs, the masseuse
applies slight pressure to ease the muscles that are already relaxed.
From one leg to the other and back again, she makes sure that any tension is fully dispersed.
Now, on transferring that rested feeling to your back, her hands work her magic on your
back area up to your shoulders. From the bottom to the top, cupping the tops
of your arms and back down again. The tops of your arms relax deeper into the
cushioned table as your back surrenders to the lack of tension.
With her finger tips she presses with spread out digits from the bottom of your neck to
your hairline, which makes your head rest further and deeper.
As she does this, all and every sense diminshes as you enter a deep sleep.
Your eyes are softly closed, your ears are cradled by the silence and peace in your mind
as your body just let’s go. The masseuse massages the tops of your arms
and gently drifts down to your hands, up and down and changing arms
occassionally. Your right hand is moved in slow circles to
help it into sleep, as she rotates your it around your wrists gently.
From right hand to left hand she charms the last remaining tension you have.
With all senses relieved of any feeling except that of peace and tranquility, you drift between
the warm air breeze and the sound of the gentle waves as you drift
deeper and deeper into a calm, good night’s sleep.
The more you notice how sleepy and dreamy you feel the more you are pulled further and
deeper into sleep. Your body distances itself from any feeling
except that of sleep and your eyes remain heavy with comfort from the intense
pleasure in knowing you are a moment’s breath away from a deep sleep.
The masseuse reaches over to the table near her and fetches one of five warm stones that
have been soaking in very warm but touchable water.
She places the first stone on your lower back just above your buttocks in the dip of your
spine. With the touch of this warm gift brings immeasurable
pleasure, as the warmth of this stone lay there, you can feel
that area instantly relax more than you could imagine as the feeling of letting go spreads
to the rest of your body. This indescribale feeling touches your mind
and washes away any thoughts that may be lingering to a dull hum that is
far away. 10
9 8
7 6
5 4
3 2
1 She places a second stone on you middle back,
just below your shoulder blades. As soon as this beacon of relaxation
can be felt your whole body hears it’s calling. Going ten times deeper relaxed and calmer.
Your whole abdominal area and lower back sink deeper and deeper into the plush cushioned
area you lay upon. As you relax more and more, the waves that
can be heard distantly as you drift off seem to whisper the word sleep,
everytime the cycle of tide churns to shore. 9
8 7
6 5
4 3
2 1
Placing a third stone on your shoulder blades, your head and neck melt into pure bliss and
a floating feeling can be felt as wave after wave sends you deeper and the
warmth from these magic like stones sinks you further.
With the whispers of the waves now fading out and becoming less noticable you surrender
all and everything you are to sleep. 8
7 6
5 4
3 2
1 The fifth stone is placed carefully and mindfully
on your neck, with immense subconscious pleasure, the last remaining
sense of consciouness leaves you as you float into sleep.
Feeling heavy and relaxed, deeper and deeper, more and more, nothing can be heard now, either
from your ears or your mind. All is quiet and you are unaware of anything
around you. 7
6 5
4 3
2 1
The blankets of your eyes are so comforting and reassuring, that the more you notice the
generous helpings of relaxation they provide the deeper you let go.
6 5
4 3
2 1
warm, safe and asleep, the way you always imagined a deep restful night tucked in bed
should be. 5
4 3
2 1
Drifting deeper and deeper as your body and mind just let’s go.
4 3
2 1
All senses quietened down to let you sleep 3
2 1
nothing can be done now to stop you being asleep
2 1
asleep, safe and warm 1
1 1
and sleep!