A Mindful Malaysian Retreat ✨ Guided Meditation For Better Sleep

[00:00:10] Good evening, Karissa here and I'll be your host tonight on the Sleep Wave Podcast where you'll fall asleep faster, easier and wake up feeling refreshed in the morning. Tonight we have a beautiful visualization meditation story that will take us to Malaysia.

[00:00:27] Before we go on our trip, I wanted to say from the bottom of my heart how happy I am that you are here and you decided to join us tonight. Taking this time to wind down from your day and ensure better rest will make your life better. When you feel better, everything gets better.

[00:00:49] If you love this show, start a free trial of Sleep Wave Premium tonight. You'll relax and sleep easier with no advertisements, enjoy more variety with two premium episodes every month, and unlock the full library of exclusive supporter-only episodes. Join in two taps via the link in the show notes. Cancel any time. But now, a quick word from our sponsors who make this free content possible. Hey Sandra, we have us long before we haven't seen yet.

[00:01:18] Grüß dich, Nadine! Mensch, du siehst ja toll aus! Ja, danke! Ich hab mein Plus fürs gesündere Ich entdeckt. Was? Komm, ich zeig's dir! Die Bewegungskurse der AOK Plus. Kostenfrei für AOK Plus Versicherte. Entdecke dein Plus fürs gesündere Ich und starte mit unserem Selfcheck. Ganz einfach online auf aok.de. Aus Liebe zur Gesundheit. AOK Plus.

[00:01:45] Hey Sleep Wave listeners. If you've ever had one of those nights where your mind just won't quiet down, when sleep feels far away and your thoughts won't settle, there's another podcast I think you might enjoy alongside Sleep Wave. It's called I Can't Sleep and it's hosted by Benjamin Boster. In each episode, Benjamin reads Wikipedia articles in a calm, steady voice designed to gently occupy your mind. Just enough to help you unwind.

[00:02:13] From comets to the wealth of nations, the topics are soothingly delivered and just the right kind of dull to help you drift off. It's a great option to have in your bedtime toolkit, especially for the nights when you want a little variety in how you ease into sleep. Prepare for your next sleepless night by following the I Can't Sleep Podcast now and get ready to wind down and relax. Find I Can't Sleep wherever you listen to podcasts.

[00:02:49] Let's connect with our inner selves and find a state of calm and serenity at a beautiful, tranquil retreat on the shores of Malaysia. We will move our bodies, nurture our minds, and cultivate our breath to find a state of pure relaxation and mindfulness.

[00:03:19] Picture the scene. You are walking along a dusty path with lush green bushes on either side. From within these bushes, you can see an array of pretty purple flowers blossoming. Pause, lean down, and smell one. Inhale its delicate, fragrant aroma.

[00:03:45] The soft, floral scent flows through your nose, into your airways, and fills your lungs. Feel your ribcage expand as you fill up with sweet-scented oxygen. Savor the breath and let it go slowly.

[00:04:16] You are surrounded by an abundance of natural beauty. Using your mind's eye, visualize this perfect scene. On either side of the dusty path, next to the bushes with the beautiful flowers, are long, perfectly groomed, grassy lawns.

[00:04:44] Overhead are tall, towering palm trees that cast cool shade onto the ground below. You can retreat beneath these trees for a moment of coolness whenever you like. The warm sun beats down on you.

[00:05:10] Your skin tingles as its rays radiate across your skin. You continue walking along the dusty path, towards a grassy clearing at the end. As you approach, you see that the grassy verge is placed at the tip of a clifftop, overlooking the sea.

[00:05:41] You walk into the grassy clearing and feel the silky, soft blades of grass massaging the soles of your feet. You approach the cliff edge and peer over the side. Down below, the waves ebb and flow, gently crashing into the side of the cliff face.

[00:06:11] Breathe in the fresh, salty air. It is truly peaceful up here. You look over your shoulder and see a yoga mat already rolled out on the grass for you. The mat beckons you to turn inwards and move your body.

[00:06:39] You go sit on the yoga mat. The mat's spongy texture feels even softer underneath your body, cushioned by the satiny grass beneath. You cross your legs and sit in an upright position with your eyes closed.

[00:07:09] You allow your hands to rest gently on your kneecaps and roll your shoulders up and back. Now, release your tongue from the top of your mouth and allow your jaw to hang slack.

[00:07:31] Take an easy breath in and feel the cool air flow over the roof of your mouth. When you're ready, sigh out. Drown.

[00:07:56] Push away the noise in your head and block out the sounds around you. Instead, listen to the soft chimes of a singing bowl. You are being called back to your inner self.

[00:08:21] To the person you are beneath the visage you created for the outside world. You entered this world as a fresh, clean soul. And you can nurture yourself to become that pure, centered soul again. You can.

[00:08:46] The only difference is that now you are wiser. You are aware of the world around you and are susceptible to its impact. Thankfully, we can learn how to protect ourselves from external influences and protect our heart and mind by focusing on what is within us.

[00:09:17] Breathe in. Now rejuvenating air to flow through you. Breathe in.

[00:09:33] It would be wrong not to reward our body with an invigorating stretch.

[00:09:51] You slowly place your hands forward and onto the ground and ripple through the body until you are on your hands and knees on top of the mat.

[00:10:06] As you breathe in, you lift your head and neck to the sun, tilting your pelvis to the sky and allowing a fluid curve to form in your spine. As you breathe out, you curve your body in the opposite direction and arch your back to form a rounded bridge.

[00:10:36] You tuck your chin to your chest and push all the air from your body.

[00:10:49] You move through the body a couple of times, arching and contracting, arching and contracting, keeping the spine and the body fluid.

[00:11:15] Return your body to a neutral position slowly and idly. You wiggle your hips from side to side and allow them to relax down to the ground in a child's pose position.

[00:11:39] You stretch out your arms in front of you and allow your hands to relax with your palms facing the mat. You rest your forehead on the mat. You breathe in. In your child's pose, you breathe in through your nose and out through your nose.

[00:12:09] Breathe in. Breathe out. Breathe in is precious. It is the mode of transport you take every day of your life.

[00:12:39] It is the keeper of your soul, the home where your mind and heart live. We must remember to appreciate our body for all it does for us. Breathe in and thank your body for everything it does for you. Breathe out with gratitude.

[00:13:10] Very slowly, come out of your child's pose and glance to your right. There is a wooden pagoda situated on the tip of the cliff top. It looks like it has the most amazing views of the sea and you long to experience them.

[00:13:44] As you get closer, you can see three people sitting inside the pagoda with their eyes closed. At the front of the pagoda, with their back to the sea and their face towards you, is an instructor, a meditative guide.

[00:14:07] And with their backs to you, seated on their own mats, two people are enjoying the view and listening to the instructor's hushed words. Between the two listeners is a space, perfectly sized for you to sit between them. You lay out your yoga mat and join them. You were right.

[00:14:38] From here, you have the most exquisite view of the rippling blue sea. The waters are so crystal clear that they almost blend into the blue sky at the horizon. The sun glows in the sky straight ahead.

[00:15:03] And a silver dolphin effortlessly leaps out of the sea, twirls in midair, and lands gracefully back under the water. It is a view of paradise. You are sitting in paradise. The instructor welcomes you with a nod and a kind smile.

[00:15:29] Then gestures for you to close your eyes and take up your meditative position. The sound of the sea hushes in your ears. Your shoulders relax. Your hands are soft and unclenched. Your toes are uncurled.

[00:15:59] And your feet are limp. Air flows through you with ease. Every breath is easy. Every breath is satisfying. The instructor starts to make a low, calming sound.

[00:16:57] This ancient sound is the birth of all sounds. It is the sound of infinity. Embrace infinity. Be at one with the universe.

[00:17:48] Feel your mind becoming clear and focused as you chant along. You are purifying your mind and soul. You are vibrating at the pitch of the universe.

[00:18:15] Feel swarms of energy manifesting within your body. You are vibrating at a new frequency. A frequency where love, peace, gratitude, creativity, and self-fulfillment flow through you.

[00:18:46] Embrace this healing frequency. As you inhale, You transform sadness into joy. And guilt into forgiveness. You breathe out negativity. And remove the blockages and subconscious beliefs that hold you back.

[00:19:17] Your breath stimulates love. And restores equilibrium within you. You physically cleanse your body, mind, and soul. You are awakening your intuition.

[00:19:46] Your spiritual balance is returning. Your relationships are stronger for it. Your relationship with yourself gets stronger with every breath. You are love. You are compassion. You are understanding.

[00:20:18] You are wisdom. You are an important part of the universe. You are infinity.

[00:21:38] Thank your mind for its ability to embrace and understand the world. Thank your heart for being open to all the good, wonderful things in this universe. The capacity of your love has no bounds. And it is beautiful.

[00:22:08] You take a deep inhale. And smell an enticing herbal remedy. You open your eyes and see that a porcelain cup has been placed on the floor in front of you, filled with warm tea. Steam drifts up into the air above the cup.

[00:22:36] And you reach down to pick it up, cradling it in both hands. Hold the cup between your palms and hold it close to your heart. It feels warm between your hands. And the heat radiates out into your chest.

[00:23:08] It feels comforting. Lift the cup to your lips and take an even deeper inhale. The steam meanders up into your nose. And your senses light up with delight at the fruity flavors. Take a sip.

[00:23:38] Enjoy this sweet, warm tea. Appreciate how it warms up your whole body. Close your eyes. Take another sip. Enjoy the sensations.

[00:23:59] Enjoy how the liquid moves through your incredibly intricate body. How your mind clears. And everything becomes a little brighter with each soothing sip. It feels calming. Reassuring. Listen.

[00:24:30] Listen. You can hear water falling. Not from the cup of tea. Not from the ocean waves. It is a gushing, flowing sound. You glance over your shoulder. And spot a large fountain not too far from the pagoda. Place your cup back on the ground.

[00:25:00] And softly get to your feet. Your bare feet carry you across the pagoda. Down the wooden steps. Onto the springy grass. And over to the fountain. The fountain is made out of grey stone. And has three separate bowls.

[00:25:32] The bowls are large and raw. And they each stand at varying heights. Descending downward. Clear, clean water flows from the top bowl down into the second. And then pours out into the final bowl at the bottom.

[00:26:01] The endless cycle of water flows freely and delicately. The water looks so fresh you long to experience it. To feel it on your skin. To drink in its refreshing taste.

[00:26:30] Cup your hands. And place them underneath the free-flowing water streaming out of the bowl's spout. The cold water pools in your hands. And when your hands are full. You lift them to your mouth. And drink.

[00:26:58] With a relief that you didn't know needed releasing. The water is so fresh. And so delicious. You cup your hands again. And allow your palms to fill up. But this time. Instead of raising your hands to your face. You splash the water over your body.

[00:27:31] Bathe yourself in the invigorating water. Feel the cool beads of water drip down your skin. Stimulating your senses. And revitalizing your whole being. The water feels amazing on your skin.

[00:27:55] The water provides a perfect contrast to the sun's rays. That soothes you. And restores your equilibrium. Breathe in. And give thanks for the gift of fresh water. Breathe out with appreciation. Walk around the other side of the fountain.

[00:28:25] And see a stone staircase leading down the slanted hillside. Fallen leaves clutter the steps that guide your way to your room. You spot a wooden broom propped up against a nearby palm tree. And go to get it.

[00:28:56] And look down at the cluttered path. You are going to clear it. Holding the long handle. You position the broom to the left of the first stone step. And sweep it across to the right. The crunchy leaves clear away with your stroke.

[00:29:27] Now the step looks clean. Step down onto the first step. And sweep the next step. Continue to sweep the steps as you walk down the hillside. Focus on the task at hand. Sweep one step.

[00:29:56] Step down. Then move down. Step down. Step down. Step down. Step down. Step down. Step down. Watch every speck of dust. And every leaf clear aside. With each sweep of your brush. Focus on the motion of the sweeping broom.

[00:30:26] Listen to how its bristles swish against the stone ground. Notice how the leaves crumple against the steps as you push them aside. But fall silent as soon as they land on the grass that lines either side of the staircase. Sweep. Then silence.

[00:30:56] Sweep. Then silence. Sweep.

[00:31:39] Reaching the final step. Take a deep breath in as you position the broom. Then as you exhale, sweep the last fallen leaves from the last step.

[00:32:26] Step down and reach the bottom. Turn around and look at what you did. A clean staircase. It is simple but satisfying. It's time to retreat to your room. You walk along the path. Beneath the shade of the palm trees.

[00:32:54] Until you reach a row of apartments. You push aside the sliding doors of the first apartment. And step into your simple but luxurious suite. You have a large, cozy bed waiting for you. You have a new room with a plush mattress. Feather-filled pillows. And a thin duvet. The night air is warm and still.

[00:33:24] And crickets outside sing for you. The low hoot of an owl wishes you fond dreams. The night air is warm and a peaceful morning when you wake. There are three unlit pillar candles on your bedside table. Let's light them. You look in the table drawer and pull out a box of matches.

[00:33:53] Pick one and strike the match on the rough edge of the box. The sizzling flame flickers at the end of the match. Use it to light each of the wicks on the three candles. One. You turn off the bedroom light.

[00:34:21] And allow the glow of the candles to light your way in the dark to your bed. It is serene. As you rest your head down on your pillows, turn to face the candles. Watch the flames dance in the dark. Soften your gaze and admire the flames.

[00:34:52] Admire their beauty. Appreciate their light and their warmth. Lie in stillness in the comfort of your bed. Allow your heart rate to slow to a steady beat. And your breathing to regulate. Breathe in slowly. Blow out one of the candles.

[00:35:23] Inhale. And gently blow out a second candle. Breathe in. And observe the last candle's glimmering flame. It ripples with energy. And sways from side to side.

[00:35:45] Emanating up and back to side. It is beautiful. Breathe in. And for providing light in the dark. Thank yourself for being the light in the dark. For yourself and others.

[00:36:13] Watch the last candle burn. Watch the wax melt and drip down the sides of the candle stem. Observe how the candle sinks lower and lower as the wick burns down. Inhale gratitude. Exhale acceptance.

[00:36:44] Inhale love. The last candle flickers one last time.

[00:37:10] And then disappears in a tendril of wispy smoke. The darkness is comforting. Your mind is quiet. Your body is still. You are fully relaxed.

[00:37:36] This break from reality was exactly what you needed. This retreat into your mind, body, and soul was needed.