Written by:

Updated on:

September 1, 2020
Sleep Meditation - Ocean Visualization. Today, we'll do a visualization practice, conjuring up an image to help soothe and relax the mind.
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Here’s a Sample of the “Sleep Meditation – Ocean Visualization” Guided Meditation Script:

So, welcome back for another guided sleep meditation.
Allowing yourself to get comfortable, taking whatever adjustments you need.
And checking in with your body and letting go of any stress or tension or tightness.

Doing a quick body scan.
And starting at the top of the head and moving down the face, the shoulders, the torso,
abdomen, legs and feet.
Letting the body be heavy.

We can start with a few deep breaths.
So, breathing in deeply, filling the belly and the lungs.
And breathing out slowly.

One more time.
A deep breath in, filling the lungs completely.
And a slow breath out.
Letting all the air out.

Sleep Meditation - Ocean Visualization, Sleep Meditation – Ocean Visualization

Letting the breath return to its natural rhythm.

And this practice today will be a visualization practice,
conjuring up an image to help soothe and relax the mind.

And so first connecting with your breathing.
Just the natural breath.
Feeling the in breath and the out breath.
Feeling the gentle rise and fall of the belly.

And now bring to mind the image of a wave crashing into a shore.
Perhaps imagining yourself standing at the edge of a beach.
And the waves are crashing into the shore at your feet.

As you look down at your toes, sinking into the sand and you see the waves spreading over them and then receding back into the ocean.

And linking up the feeling of your breath with the image of the wave crashing into the shore and receding.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]