Hello,
I'm Sammy Swain,
And welcome to this easy sleep meditation that has been designed to help you achieve a deep,
Nourishing night's sleep.
Let's begin laying in a comfortable position for you,
Arms down by your side or laying wherever feels most natural.
Just position yourself so that your body is fully supported.
Take a deep breath in through your nose,
Allowing your abdomen to fully expand,
And hold the breath for a tiny moment at the top.
Then exhale slowly through your mouth,
And allow your legs to soften and become heavy.
Again,
Take a deep breath in through your nose,
Allowing your abdomen to fully expand,
Holding the breath for a tiny moment at the top,
And exhale slowly through your mouth and allow your torso and shoulders to soften and become heavy.
One more time.
Take a deep breath in through your nose,
Allowing your abdomen to fully expand,
Hold the breath at the top for a tiny moment,
And then exhale through your mouth and allow your neck and head to soften and become heavy.
Continue breathing in your own comfortable rhythm,
Aiming for a slow and steady pace.
With each exhale,
You can feel yourself becoming more soft in your body and slow in your mind.
Now bring your awareness down to your toes.
We're going to give permission to each part of our body to switch off and unwind.
We're going to visualize a golden light.
It's a warm,
Soothing wave of relaxation moving through the body,
Starting at your toes,
Gently moving all the way up to the tip of your head.
So feel this soft,
Golden light in your toes,
Easing any tension here,
Allowing the toes to switch off and unwind.
Now allow the golden light in your toes to move down into your feet.
You can picture this as a wave.
And as the wave moves through your body,
Allow the areas to soften,
Unwind,
And deeply relax.
On the next exhale,
Feel the golden light move from your feet to your ankles.
And on the next exhale,
Moving the golden light up to your calves and knees.
Allow the warm,
Golden light to continue up to your thighs,
Allowing this area to soften and switch off.
Feel the warm,
Golden light in your hips.
Exhaling deeply,
Allowing your hips to soften and sink into the surface below you.
Visualize the soft,
Golden light moving up towards your lower back.
Continuing up to your stomach,
Allow the warm,
Golden light to soften your abdomen.
Visualizing that golden light moving from your stomach up to your chest and shoulders.
Allow this area to soften.
Feel the golden light move down through your arms,
Hands,
And fingers.
And now the golden light moves up your neck,
Into your face,
Into your whole head.
On the next exhale,
This whole area softens.
Taking long,
Slow,
And deep breaths.
And with each exhale,
Allowing the soft,
Golden light of relaxation to deepen and your entire body to become more soft.
You might visualize the golden light becoming a little bit more intense as you relax more deeply with the exhale.
On the next exhale,
Releasing any remaining tightness or tension that's lingering.
Leaving your body in a soft,
Deep state of relaxation.
Now,
Visualize yourself lying comfortably in the most relaxing raft.
Stacked with the most comfortable cushions you've ever laid eyes on.
And the most plush,
Heavy blanket known to humankind is surrounding you if you need it.
Feel the late afternoon sun painting your skin in its beautiful,
Warm light.
Warming your entire body as you lay upon this relaxing raft.
Picture the raft slowly and gently departing from the side of the riverbank.
And drifting down a beautiful,
Calm river with crystal blue water sparkling gently in the sunlight beneath you.
Imagine the raft as your personal haven.
Perfectly supporting your body and your needs as it floats effortlessly along this beautiful river.
Feel the sensation of the raft beneath you providing a sense of security,
Safety and comfort.
As you lie there,
Notice the gentle,
Rhythmic motion of the raft as it glides slowly and smoothly over the water.
Visualize the river and its relaxing nature.
As it's gently going to help us wash away any worries or nagging thoughts from the day.
As you float down the beautiful river,
Begin to visualize the water gently washing over your feet.
And with this simple action,
The water is going to wash away any stress or tension from your mind and your body.
As you take slow,
Deep breaths,
On the exhale you see any lingering thoughts and feelings dissolving into the water through your feet.
Being left behind in the stream as you float away from them.
Taking a deep breath in through the nose.
And exhale through the mouth.
Dissolving any stresses or worries through your feet into the water and leaving them behind.
Inhale through the nose.
And as you exhale,
You notice your body and mind becoming more relaxed as you let go of anything that's no longer needed.
Picture the water as a healing element,
Soothing any areas of tension or discomfort.
Feel the river's gentle flow supporting and guiding you.
Providing you with a deep sense of ease and relaxation.
Imagine the feeling of the soft sunlight warming your skin as you float down the beautiful river.
Imagine the gentle breeze brushing against your face.
Hear the calming sound of the birds chirping in the surrounding beautiful nature,
Creating a soothing rhythmic murmur.
Let the sound of the river become a comforting backdrop.
Blending with the gentle splashing of water against the raft.
Feel the sensation of the warm,
Crystal clear water beneath you.
Supporting and nurturing you as you drift along.
Immerse yourself fully in this sensory experience,
Allowing it to deepen your relaxation and calm.
As you continue to float,
Let the calming rhythm of the river guide you into a deeper state of relaxation.
Imagine the gentle flow of the river becoming a lullaby,
Softly coaxing you towards sleep.
Feel the peaceful flow of the water as it carries you into a state of deep relaxation.
Allow the rhythmic motion of the raft and the soothing sounds of the river to gently lull you into a state of restfulness.
With each breath,
Allowing the body to soften into the raft as you become more and more relaxed.
Allowing yourself to be fully embraced by the calming flow of this beautiful river.
Feel yourself becoming more deeply relaxed and ready for a deep restorative sleep.
Visualise the river continuing to flow gently,
Its calming presence a constant source of peace.
Let the sense of floating on the river be the final embrace that guides you into a restful and restorative sleep.
Trust that the river will continue to support you,
Carrying you smoothly into a deep and rejuvenating slumber.
Thank you for watching.
