Submarine Slumber

(alarm blaring) Prepare for diving. Welcome back aboard the Nocturnia. Tonight, we'll travel through a variety of extraordinary places beneath the waves. You'll see glowing swirls of bioluminescent sea life, forests of kelp, twisting like mermaid's tails, and even explore the ship's own enchanting rooms. Spaces designed for both dreaming and discovery. You might even catch the haunting call of a whale in the distance. So sit back, relax, and let yourself drift through some of the ocean's most beautiful and mysterious biomes. First, let's take a moment for a brief wind down exercise. Tonight's wind down is a visualization. When you're ready, let's begin. So just take a moment to get comfortable, letting go of the day. (soft music) Enjoying that feeling of having stopped, of having nothing left to do. (soft music) We're going to focus the attention of the mind on the different parts of the body, watching as the muscles in the body switch off for the night, leaving the body feeling rested and leaving the mind more at ease. (soft music) So starting down at the toes and feeling a sense of the muscles switching off. The feet, the arches, all those muscles switching off. Same in the lower half of the legs. Notice any tension being let go of as the muscles switch off, shut down. In the upper half of the legs, any tension melting away, being let go of into the area of the hips, the pelvis. Again. Any muscles shutting down for the night, completely at rest. Everything from the waist downward is heavy, at ease. The muscles in the lower back, in the stomach, are now switching off. Middle of the back, around the diaphragm, the upper back and the chest. So any muscles not needed shutting down, switching off for the night. (soft music) The shoulders switching off. (soft music) The upper half of the arms and the lower half of the arms, switching off. The hands, fingers, just switching off. (soft music) Any muscles around the throat and the neck switching off. The head, the face, the jaw, the eyes. Any last areas of tension melting away as the muscles shut down, switch off. At rest for the night. And allowing thoughts to come and go. Allowing the mind and body the space they need to rest. (water whooshing) Off the southern tip of the Isle of Dreams, turquoise waters splash softly against warm white beaches. Tonight, we're in for a special treat. A menagerie of orange and cherry-colored coral awaits us just off the coast. In fact, Captain Cato has the only map to this majestic reef where hundreds of coral colonies have been thriving in secret for thousands of years. There are staghorn corals, elkhorn corals, and more all in a myriad of pastel colors, peachy pink, soft rose, cool red and even pale orange. And there are soft corals too, like Xenia, organ pipe and green star polyps. The coral act as a central component...