Submarine Slumber

(water burbling) (alarm ringing) Prepare for diving. (submarine creaking) (water rushing) Welcome to the submarine, Nocturnia, our world-class ZZZ research vessel. We are so happy to have you on board with us tonight. As we move through each room in our wondrous ship, you'll see what makes the Nocturnia so unique. From the captain's control room, to the library, to the observation room, there are windows onto the most magnificent secret place on the planet, our ocean. So kick back and relax as we glide through turquoise waters and twilight zones from the crescent coast to the aisle of dreams and beyond. First, let's take a moment for a brief winds down exercise. (gentle serene music) (water burbling) Tonight's winds down is a visualization. So when you are ready, let's begin. (gentle serene music) (water burbling) So no matter what's been going on today, whether it's been a busy day or a calm one, (gentle serene music) (water burbling) this is an opportunity to put everything down (gentle serene music) (water burbling) to let go of any inner chatter and find a place of rest in both the body and the mind. (gentle serene music) (water burbling) So first, get yourself comfortable in bed, just taking a moment to pause and be still. (gentle serene music) (water burbling) And when you're ready, taking a big, deep breath, breathing in through the nose and out through the mouth. (gentle serene music) (water burbling) And as you breathe out, allowing the body to sink down into your bed, (gentle serene music) (water burbling) feeling the weight of the body, (gentle serene music) (water burbling) allowing thoughts to come and go. (gentle serene music) (water burbling) Now, imagining (gentle serene music) (water burbling) a steady flow of warm sunlight (gentle serene music) (water burbling) flowing down through the body, (gentle serene music) (water burbling) dissolving any tension, any discomfort as it begins to fill the body, starting with the toes, (gentle serene music) (water burbling) moving up through the feet, and the legs, being filled with sunlight. (gentle serene music) (water burbling) The qualities of warmth, space, and ease as it continues to travel up through the body, (gentle serene music) (water burbling) up past the waist, through the back, and the stomach. (gentle serene music) (water burbling) It's as though it washes away any discomfort. (gentle serene music) (water burbling) It continues up through the chest and the upper back into the shoulders and down the arms, (gentle serene music) (water burbling) all the way down to the hands and fingers. (gentle serene music) (water burbling) A sense of relief in the body (gentle serene music) (water burbling) and stillness in the mind. (gentle serene music) (water burbling) As it continues to travel up through the neck and the throat (gentle serene music) (water burbling) into the head and face, (gentle serene music) (water burbling) all the way to the very top of the body (gentle serene music) (water burbling) until there's nothing other than the sense of stillness remaining. (gentle serene music) (water burbling) And now, just gently bringing the attention back to the body. (water burbling) Now, Dr....