Speaker 1Welcome to this guided sleep meditation. I'm Lauren. Before we start, find a comfortable position in which to lie down or seat yourself. Bring an intention to this practice of meditation. Wear loose comfortable clothing. Ensure you're safe and secure. When you are ready, we will begin. Sit down or lie down comfortably and we will begin. Let's start. Let's begin by noticing breath. As we notice, there is an absence of judgment. It doesn't matter how you are breathing. The pattern of your breathing does not matter. Simply notice how you are breathing. Notice as the spectator, as the observer. Almost as if you were somebody else looking down upon the pattern of breathing. Inhale and exhale. Any way which suits you. You may wish to inhale through the nose and exhale through the mouth, but it's up to you. Feel, feel that sense of release. That release, that relief of letting go. Let go. Let go engagement. Let go any possible tension. Let go preconceptions. Expectations. Let go. Inhale. Exhale. Let go. Allow your mind to release. To let go of thoughts, of feelings, of beliefs. Imagine that all that may have been weighing you down, any emotional burdens, are gone. You have taken them off. You have released them. You have unburdened yourself. Sit in this space. This is a space without judgment. At times, we may be able to relax more quickly, more systematically than other times during our practice. It doesn't matter. It does not matter. The practice we have now is the practice we have now. As you begin to relax, imagine yourself standing on a sandy beach. You can feel the warmth of the sun. Sunshine upon your skin. Upon your face, upon your head. Your body is relaxed. You hear the sounds of the waves. The sound of the ocean. You focus upon this sound. You listen. You hear the ocean.
Speaker 2The waves. The waves. Listen to the waves. Listen to the waves.
Speaker 1The waves ebb and flow. Crashing against the shore. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. Different types of waves, large and small. You take a moment to feel the sand underneath your feet. Beneath your toes. Between your toes. What does the sand feel like for you? Release your body, unburden your mind. Open your mind. Release your entire body. The ocean is in front of you. And as you look out, you can see the vast expanse of blue. Blue water. With little bits of white. You see the waves are gentle and rhythmic. And you can hear the distant sound of seagulls.
Speaker 2Listen.
Speaker 1As you stand there, you feel a sense of peace. A sense of calm wash over you. Almost as if you are part of the ocean. You and the ocean are like one. You and the ocean are like one. Relax your body, relax your entire body, head, shoulders.
Speaker 2Hands, shoulders, arms, legs, feet.
Speaker 1Relax your body, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue to relax, relax your entire body, head, shoulders. As you continue, as you continue to watch, to watch the waves. You notice that the water is a beautiful shade of blue. And it sparkles in the sunlight. Sparkling. There is something beautiful about sparkling water. You can see the lights dart this way and that. And bouncing off the waves. You can see the waves forming and then crashing onto the shore. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. You can see the waves forming and then crashing, shape-shifting, leaving a frothy white foam that spreads out. Along the sands. Along the shore. Along the shore. See the waves. See the waves forming. See the waves crashing. See the frothy white foam.
Speaker 2Spread out along the sand.
Speaker 3Sands. Beautiful sands.
Speaker 2Release your body.
Speaker 1As you watch. As you watch. Watch. The waves. As you watch the waves. See the waves noticing. Notice the waves. You begin to feel a sense of relaxation. Wash over you. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. You feel your muscles begin to loosen, to relax, to release. And your mind becomes calm, so calm, so calm. You take a breath in and you exhale that breath. Slowly, as suits you now in this moment. And letting go of all remaining tension. All remaining engagement. And all remaining attachment.
Speaker 4Expectations. Perceptions. Beliefs.
Speaker 1You feel free. You feel light. You feel okay. Now, let's take a walk along the beach. Along the sandy shores. Along the sandy shores. As you step. As you take your first steps. You feel the sand shifting under your feet. Moving. Squelching. Squelching.
Speaker 2The sand is warm and soft and it feels good.
Speaker 1against your skin, feel the sand. You enjoy its texture. You can hear the sound of the waves getting louder and louder as you walk, close to the water, even though the waves are sometimes loud and sometimes the waves whisper. You enjoy all the sounds. You find the entire experience relaxing, releasing, relieving. You let go. Every sound brings you peace. Every texture brings you calm. As you approach the water, the waves come up to your feet. And you feel the cool water wash over you, run over your feet. The water is refreshing and you feel a sense of rejuvenation. As you continue to walk along the beach, step by step, by step, by step. sounds, sights, aromas, pleasing to you. All relaxing. You accept all these experiences. Your breathing slows down. As you walk you notice these seashells scattered along the shore. Some of them are small while others are larger. And more intricate you notice the details of each individual shell. You find each shell beautiful. And more intricate you notice the details of each individual shell. You find each shell beautiful. And more intricate you notice the details of each individual shell. You find each shell beautiful. And more intricate you notice the details of each individual shell. You find You pick one up and you admire its design, its intricate design, the colors of its shell. You can feel the weight of the shell in your hand and the rough texture of the shell. You run your fingers along the shell and feel the shape of the shell. You can feel the weight of the shell in your hand and feel the shape of the shell. Release your body, let go. Release your body, let go. Release your body, let go. As you continue to walk, you notice the sun beginning to set in the distance.
Speaker 2The sun is setting.
Speaker 1The sky is a beautiful shade of orange. The sky is a beautiful shade of pink and blue. You notice the color and you can see the sun slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. You notice the color and you can see the sun slowly, slowly, slowly, slowly dipping into the sky. Slowly dipping below the horizon. The clouds are golden and fluffy and they seem to be reflecting colors, the colors of sunset. The colors of sunset are beautiful and healing, soothing, sanctifying. Release your body, your whole body. Release your body, your whole body. Release your body, your complete body. Release your body.
Speaker 2Release your body. Relax. Let it go.
Speaker 1As the sun sets, you feel a sense of peace. A sense of tranquility wash over you. You feel that sense that all is tolerated. All is forgiven. All is accepted. All is loved. You feel a sense that everything is okay. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. You feel the cool breeze against your skin and you can hear the sound of waves. Growing calmer and calmer and calmer as the day comes to an end. Now imagine yourself lying on the beach. Lying on the beach, looking up at the stars above. The night sky, you feel safe, you enjoy, the solace. The sky is dark. It is pleasant and the stars are shining brightly, brightly. You watch, you look, you spectate. You can see the Milky Way stretching across the sky and you feel a sense of awe and wonderment at the vastness of the universe. Of the whole universe and your place within this universe. As you lie there, you feel a sense of calmness and serenity wash over you. Wash over you again. A cleansing, healing serenity. You feel at one with the universe and you realize that everything is connected. Everything is one. You feel at one with the universe and you realize that everything is connected. You feel the sand under your body and you can hear the sound of the waves in the distance.
Speaker 2You let go.
Speaker 1Let go, release the body, relax the body, let go.
Speaker 5Let go, let go.
Speaker 1You begin to drift off to sleep. You begin to drift off to sleep.
Speaker 2You begin to drift off to sleep. You begin to drift off to sleep.
Speaker 1you feel a sense of deep relaxation and peace you can feel your body sinking deeper and deeper in the sand you feel safe you feel at one you find your mind growing quieter and quiet
Speaker 6you choose to breathe deeply
Speaker 1extended breaths relaxed it's okay you drift off into a peaceful restful sleep it's okay your body releases it's okay
Speaker 2it's okay
Speaker 1relax release it's okay relax release it's okay
Speaker 7relax release it's okay
Speaker 2it's okay it's okay
Speaker 3waves in waves out
Speaker 2night sky stars out milky way
Speaker 1waves in waves out sandy shores sandy shores sandy shores sandy shores safety security solace sanctity
Speaker 2you are okay just as you are you are okay just as you are
Speaker 1you are okay just as you are you are okay just as you are you feel at one you find your mind growing quieter and quiet
Speaker 6quiet you choose to breathe deeply
Speaker 1extended breaths relaxed it's okay you drift off into a peaceful restful sleep it's okay your body releases it's okay
Speaker 2it's okay
Speaker 1relax release it's okay relax release it's okay
Speaker 7relax release
Speaker 2it's okay
Speaker 3waves in waves out
Speaker 2night sky stars out milky way
Speaker 1waves in waves out sandy shores safety security solace sanctity
Speaker 2you are okay just as you are drift off to sleep you feel a sense of serenity
Speaker 1you feel a sense of serenity you feel a sense of serenity you feel a sense of serenity you feel a sense of serenity you feel a sense of deep relaxation and peace you can feel your body sinking deeper you can feel your body sinking deeper you can feel your body sinking deeper and deeper in the sand you feel safe and deeper in the sand you feel safe
Speaker 8and deeper in the sand you feel safe you feel at one you feel at one
Speaker 1You find your mind growing quieter and quieter and quieter. You choose to breathe deeply, extended breaths, relaxed, it's okay, you drift off into a peace of mind. You choose to breathe deeply, extended breaths, relaxed, it's okay, you drift off into a peace of mind. You choose to breathe deeply, extended breaths, relaxed, it's okay, you drift off into a peace of mind.
Speaker 3Waves in, waves out.
Speaker 1out. Night sky, stars out, Milky Way. Waves in, waves out. Sandy shores, safety,
Speaker 2security, solace, sanctity. You are okay just as you are. Drift off to sleep.
Speaker 1You feel a sense of deep relaxation and peace. You can feel your body sinking deeper and deeper in the sand. You feel safe. You feel at one. You find your mind growing quieter and quieter. And quieter. You choose to breathe deeply. You choose to breathe deeply. You choose to breathe deeply. Extended breaths.
Speaker 4Relaxed. It's okay.
Speaker 1It's okay. It's okay. You drift off into a peaceful, restful sleep. It's okay. Your body releases. It's okay.
Speaker 2It's okay.
Speaker 1Relax. Relax. It's okay. Relax. Relax. It's okay. Relax. Release. Relax. Relax. Relax.
Speaker 2It's okay.
Speaker 3Waves in, waves out. Night sky, stars out, Milky Way.
Speaker 1Waves in, waves out. Sandy shores, safety, security, solace, sanctity.
Speaker 2You are okay just as you are. Drift off to sleep.
Speaker 1You feel a sense of deep relaxation and peace. You can feel your body sinking deeper and deeper and deeper. In the sand, you feel safe.
Speaker 8You feel at one.
Speaker 1You find your mind growing quieter and quieter. You can feel your body sinking deeper and deeper.
Speaker 6You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 1You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 4You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 1You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 2You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 1You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 7You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 2You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 3You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 4You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 1You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 2You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper.
Speaker 5You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. You can feel your body sinking deeper and deeper. Thank you.
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