This is your sweet samui sleep meditation.
Just begin by making yourself as comfortable as possible.
Laying down in your bed,
Wrapping yourself in your blanket or duvet and gently closing down your eyes when you're ready.
The day is coming to a close now,
There's nothing more you need to do.
Now is your time to slow down,
To soften,
To rest.
Let the sounds of the crystal balls guide you Gently inwards,
Into your body,
Into stillness,
Into sleep.
Now take a deep breath in through your nose,
Hold it gently at the top and exhale slowly through your mouth,
Releasing any sighs or sounds.
To help release tension from the day.
Again a slow breath in,
Filling your lungs,
Holding at the top and exhaling.
Feeling your body beginning to soften.
One more time,
Breathing in calm,
Holding at the top and breathing out anything you don't need.
Let your breath now find its own natural rhythm,
Soft,
Steady,
Soothing.
With each breath out,
Feel your body becoming heavier,
More at ease.
As the day fades and night begins,
Allow anything you've been carrying to gently fall away.
You don't need to hold it now,
This is your time to let go.
Now begin to bring to mind three things from your day that you feel grateful for.
They can be big or small,
A kind word,
A moment of laughter,
A quiet cup of tea.
Whatever comes,
Let it be enough.
Let each gratitude rise gently in your awareness and as you think of each one,
Breathe it in and allow the feeling of gratitude to expand within you.
Feel it in your chest,
In your heart,
Like a warm light softening you.
From the inside out,
You are safe,
You are loved,
You are held.
Bringing your attention now to the very top of your head.
Feel your scalp,
Your forehead,
Release any tension there.
Let your forehead smooth,
Your eyes grow heavy,
Your jaw relax.
Let your tongue rest in your mouth,
Your lips part slightly and your whole face soften.
Bring your awareness to your neck and shoulders.
Let them drop heavy.
Let go of the weight of the day.
Feel the support beneath you,
Holding you fully.
Now feel that wave of relaxation flow down your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
All the way to your fingertips.
Let your hands be soft and open.
Bringing your attention now to your chest.
Feel it gently rising and falling with the breath.
Let your chest open,
Your heart continue to soften.
Let yourself be held by the rhythm of your breath.
Move your awareness to your belly.
Let it rise and fall naturally.
Let it be soft,
No holding,
Just ease.
Now feel your back,
From the top of your spine,
Down to your lower back.
Let it sink into the bed beneath you,
Supported,
Grounded,
Released.
Bring your attention to your hips and pelvis.
Let your hips soften.
Feel any tension here dissolve.
Moving down your thighs,
Your knees,
Calf,
And all the way to your feet and toes.
Let them be heavy and still.
Your entire body,
From head to toe,
Is relaxed,
Safe,
Held,
Relaxed.
At peace.
Let your body stay heavy.
Let your breath stay soft.
You are safe here.
There is nothing more to do.
Let sleep come gently,
Naturally,
Easily.
Let go.
Let go.
