Floating and Melting [for Relaxation or Sleep]

This is a great guided meditation to fall asleep to... or to use for deep relaxation. This meditation uses the gentle swinging of a raft, hammock, or sailboat to quiet mental chatter and lull your body into a deeply relaxed, sleep-ready state.

Get the extended version (plus 2 more extended meditations for relaxation and sleep) on Apple Music or Amazon Music today.

For more calming resources, free guides, and private sessions, visit ChelHamilton.com

Transcript

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This meditation uses the gentle swinging of a raft, hammock, or sailboat to quiet mental chatter and lull your body into a deeply relaxed, sleep-ready state.

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This is the Meditation Minis podcast with your host, hypnotist Shell Hamilton.

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Make yourself comfortable. And when you are ready, take a slow, deep breath and close your eyes, allowing the music and the sound of my voice to begin to ever so gently guide you into a deeper place of tranquility inside. And there may from time to time be a part of your mind that worries or frets, thinks about this or that. You may notice physical sensations, perhaps. And this is all very normal. And when you notice these things, if you should have them happen to you, just remember it's normal and in that moment take maybe a slightly slower or deeper breath. Perhaps letting out an audible exhaling sigh to remind yourself to just relax a little more. Knowing that drifting in a place of flow is good for your body, your mind, your emotions, your soul. And as you drift now, I'd like you to imagine yourself lying on a little raft or in a sailboat, perhaps, and if being on water in that way makes you uncomfortable, then you can imagine yourself in a hammock at the edge of the water, gently swaying back and forth, rocking along, whether it's the hammock or a little sailboat or a raft, as you gently sway back and forth, imagining what that would look like, what that would feel like for you if it were true ever so gently, ever so peacefully, swaying back and forth, rocking side to side, the water lapping gently at the boat or at the edges of your raft. Or maybe all you really become aware of is the sound of the air blowing, and the warmth of the sun mixed with the coolness of the breeze, a perfect day of tranquility, relaxation, and ease. Rocking gently side to side. And imagine with every breath in and out that that breathing in your body is the sway or rocking of the raft of the little boat of the hammock. Every breath is that rocking, swaying feeling relaxing you even more as you melt or drift away on that blue sky, perfect kind of ease-filled day? Imagining now with every breath what it would be like if every breath were to calm your mind even more. Would it be more soothing on the breath in, or more relaxing on the exhale? As you breathe and be now, and imagine what that would feel like if it were true. Every breath you take, slowing your mind, melting it, relaxing it, as you gently breathe in be, floating, drifting in ever-deepening waves of ease and peace now. As you continue to relax. And that energy just bubbles ever so gently beneath the surface of awareness as you continue to breathe in peace. And exhale stress, cares, and worries, knowing that as you take this time in your day to relax, it allows you to better be your best for you and everything else and everyone else that you care for too. So breathe and be, and when the thoughts come, just set them aside in your mind and refocus your attention on imagining yourself rocking gently on the raft in your little boat or in the hammock at the edge of the water, just floating along, noticing how beautiful the light is as it shines and sparkles on the water's edge. As your hand perhaps even dips into the water, little trails of light glimmer and glow. As you take another deep breath and know I can be relaxed and get back on track more easily and effortlessly, choosing to live my life in a place of tranquility with bubbling up underneath energy, and that feels good as you continue to drift along there in your mind. You can either imagine yourself looking up at the blue sky or watching the water as it sparkles, shimmers, and glimmers, breathing in that fresh air and feeling the soothing warmth melting into your skin and body, relaxing you even more. Would it feel heavier and heavier with each passing breath? Or maybe it would feel lighter, like it's floating away, and just imagining what that would feel like and look like if it were true, with every gentle breath you take now, either your left or your right hand relaxing even more. And now picture, imagine that relaxation beginning to drift up into your wrist, into your forearm and elbow, into your shoulder and bicep. Each and every breath, that arm relaxing even more. As you imagine that comfort and relaxation now drifting across your shoulders and down the other arm, your bicep and elbow becoming more and more relaxed into your forearm, your wrist, your hand, your fingertips. And if there's any areas there in your arms or shoulders that are still feeling tense, that's okay. Imagine with every breath in that all of the relaxed areas are beginning to just wash away any remaining tension, cares or worries, all on their own, just like the way your blood flows all on its own, trusting your body's own ability to relax you even more as you turn your mind to imagining what it would feel like to allow that deepening relaxation to spread into your chest, into your back and stomach, and then taking another deep breath, relaxing, feeling whether it's a lightness or a heaviness, moving now into your hips. What would it be like if all the bones of your hips were to become melty like candle wax? What would that feel like, the ligaments, the bones, the tendons becoming so melty, like warm, soft candle wax, allowing that relaxation to begin to drift into your thighs, your knees, your calves relaxing even more, as you breathe that comforting, relaxing feeling into your ankles and feet, all the way down to your toes, and then one more deep breath as you imagine that relaxing feeling traveling from your shoulders into your neck to the very top of your head, and drifting back down again, your forehead becoming so relaxed, melting each and every gentle breath, relaxing you even more. You may even notice your jaw becoming so relaxed that your lips part ever so slightly, even your tongue becomes relaxed and at ease. Imagining yourself again in that little boat or on the hammock or floating on the raft, drifting off in tranquility with each and every breath.