Lisa Francis

Hastings, UK

Stina Brown

Vancouver, BC, Canada

Relax into deep sleep by visualizing peaceful waters and trusting your body's natural rhythm to rest.

English

With breath awareness and visualization, we'll experience the soothing elements of nature—starlit skies, fragrant night air, and the gentle rhythm of water—as you're invited to float effortlessly on peaceful waters. Allows for a natural transition from wakefulness to slumber and prepares both body and mind for rejuvenating rest. Ends with about 7 minutes of music so you can drift to sleep on your own. 
Music by Christopher Lloyd Clarke.

Peaceful Waters Sleep Meditation

Welcome to this bedtime meditation for deep, restful sleep. Over the next little while, we'll practice some techniques that'll help your body and mind transition naturally into rest. We'll use the breath as our anchor, along with body awareness and some simple relaxation and visualization techniques to create the conditions for sleep to arise naturally. We'll also be visualizing some water and floating, so if that's not your thing, maybe this is one that you skip. Take these next few moments to get as comfortable as you can in your bed. Adjust your pillows, settle your blankets, and let your body find its natural position of ease. There's no need to force anything. This is your time to simply be. Begin by bringing gentle awareness to your body as it rests in place. Notice the points of contact between you and the surface that's supporting you, perhaps noticing the mattress beneath you, the pillow under your head, blankets resting on your body, noticing the urge to maybe want to change or fix anything and just observe. Let your attention now settle on your natural breath. You don't need to change your breathing in any way. Simply notice the rhythm that's already there. A gentle rise and fall, subtle movements in your body with each breath. Simply being here. As you continue to rest here, you might notice the temperature of the air as it enters and leaves your nose, perhaps feeling a slight coolness on the inhale and warmth on the exhale right at the tip of your nose. Tuning into the sound of your breath just as you are listening to the sound of my voice, recognizing how you can pay attention to the sensations of your breath and the sounds of your breath and the sound of my voice all the same. Now bring your attention to your face. Notice any tension around your eyes, your jaw, your forehead. With each exhale, allow these areas of your face to soften. Eyes comfortably, heavily closed. Knowing that there's no need to force relaxation, just invite it with your attention. Moving your awareness down to your shoulders and your neck. Notice any gripping or holding or tightness here. As you exhale, just allow your shoulders to release and settle more heavily into the support beneath them. Softening your neck, relaxing your throat, your jaw. Continuing down through your arms to your hands. Letting your hands be heavy and soft. Noticing any sensations here. Noticing what the skin of your hands are touching. Notice any warmth or heaviness. Maybe a little bit of tingling here and there. With each breath, allow your awareness to move down through your body, through your chest and your stomach. Noticing again that gentle rise and fall of your breathing. Down through your hips, legs, and all the way to your feet. Feeling your way into your soles, your toes. If you ever notice your mind wandering, that's completely natural. This is your brain doing what it's supposed to do. Just gently guide your attention back to the sensations associated with breathing when you notice your mind is wandering. Your breath is always here as an anchor to the present moment. As you continue to rest here, you might notice a natural heaviness, a comfort developing in your body. This is your body's wisdom. Knowing how to move towards sleep. There's no need to help or hinder this process. Simply allow it to unfold naturally. And notice how your breathing has found its own rhythm. Trust that your body knows how to breathe, just as it knows how to fall asleep. Just rest here and observe. If thoughts arise about tomorrow or about your day, just let them pass. Moving through like weather. There's nothing you need to do with them right now. Everything important will be there tomorrow. Allow your mind to trust that after a restful night, you will arise with clarity and renewed energy. Continue to rest your attention gently on your breath. Notice the slight pause at the end of each exhale. Feel the natural rhythm of inhale, exhale, pause. Following your body's natural, easy rhythm of breaths. With each breath, you might notice yourself settling a bit more deeply. This is natural. You don't need to hold on to awareness. If sleep comes, let it come. If you remain awake, that's fine too. Imagine now the space around you slowly fading away. And allowing your awareness to step outside into perfect night air. Comfortably warm, with a nice light breeze. As the air moves around you, notice the subtle fragrance of night-blooming flowers. Perhaps the sweet, intoxicating scent of jasmine, neroli. Carried in on the breeze, beneath you. Countless stars twinkling above. The soft sensation of the breeze on your skin. The scent of the air. And the sound of water. Gently lapping in the distance. The serenity of the surface of a clear lake. Its surface nearly perfectly still. The occasional soft ripples catching moonlight. Clear light dancing on the surface of the water, creating tiny prisms of color. A natural light show just for you. You might choose to touch the water with just one finger. Noticing the cool water against your skin. How the reflected light shifts and changes with each tiny movement. You're welcome to let your whole hand explore the water. Creating soft ripples that send moonlight dancing in new patterns. Watching this dancing light create rainbow-y fractals. Like stars. Like feel the air around you. If it feels right, allow your feet to slip into the water. A wave of calm to wash over you. Flowing from your feet up throughout the entirety of your body. Seeing how, as you breathe, you can bring in wave after wave of calm. With each calming wave, you can sink deeper and deeper into peace. The water inviting you deeper. Noticing how wonderfully buoyant your body can be here. You are completely safe here. Completely at ease. If you choose, allow yourself to lie back. Floating effortlessly on the surface of this water. Supported perfectly. Let the dancing light that fills the air around you. That is cradling you. Allow you to drift. Your body and soul are resting. Replenishing. Healing. Nothing else to do but float in this perfectly comfortable space. There is nowhere else to be. Nothing else to do but float in this perfectly comfortable space. Just breathing and resting. Feeling into the expanse of the water that surrounds you. Your limbs floating freely. Mind and body know just how to rest. Just as your heart knows how to beat. Your lungs know how to breathe. Your body knows how to sleep. Allow yourself to trust in this natural wisdom. Allowing yourself to enjoy resting in this peaceful space. Letting each breath bring you closer to natural sleep. There is nothing to do. Nowhere to go. Just this breath. Simply floating peacefully. Allowing yourself to be cradled and held in these healing waters. As your mind naturally drifts into dreams. Knowing that tomorrow you will rise renewed, rested, refreshed and grateful.