Welcome to your bedtime meditation.
You can practice this meditation laying down on the ground or perhaps in your bed.
Whether you're lying down for sleep or simply winding down for the evening,
This meditation is designed to help you let go of the day,
Relax your body and mind and welcome a sense of gratitude before you drift off into a restful sleep.
As you settle into your bed or your mat,
Allow yourself to gently prepare for rest by making sure you have anything you need to feel warm and comfortable,
Such as pillows and blankets.
And give yourself a moment to arrive and settle.
And when you are ready,
Close down the eyes.
Let's take a deep breath in through the nose and exhale softly and slowly through the mouth.
Let's do that again.
Take a deep breath in through the nose and exhaling softly and slowly through the mouth.
And one last time in through the nose.
And on this final exhale,
Letting everything go,
Feeling your body softening and releasing.
And let's begin by bringing a gentle awareness to your breath.
Notice the natural rise and fall of your chest and belly as you breathe in and out.
Soft,
Gentle and natural.
And with every exhale,
Imagine the events of the day softly drifting away like clouds carried by a gentle breeze.
Allow any thoughts or worries to come and to go without holding on.
Simply acknowledge their presence,
Then let them float away as you breathe out.
There is nothing you need to solve right now.
This is your time,
A space for quiet and ease.
Now let's bring attention to the body.
Moving through each area with gentle care and giving deep permission to each part of the body to soften and relax on the exhale.
Starting with the top of your head.
Noticing any sensations or tension here.
As you breathe out,
Invite any tightness to soften.
Move to your forehead,
Eyes and cheeks.
Let them relax and soften.
Eyes becoming heavy and allowing your jaw to unclench and soften.
Bring awareness down to your neck and shoulders.
Notice if you are holding anything here.
Let it drop away with your exhale.
Feel your arms,
Hands and fingers.
Allow them to settle,
Releasing any effort to hold them and let them sink into the surface beneath you.
Moving to the chest and the belly.
Feeling the gentle movement of your breath and as you exhale,
Inviting these areas to soften,
To let go.
Noticing your upper back,
Your lower back.
Let each part relax and melt into the support beneath you.
Your whole spine,
Heavy,
Supported.
Bring attention to your hips,
Pelvis and legs.
Allow your thighs,
Knees,
Calves and feet to relax.
Feeling the heaviness of your legs and the comfort of being held here.
Now that your body feels relaxed,
Notice the gentle warmth and softness surrounding you.
Enveloping you like a warm,
Soft blanket.
With each breath sinking deeper into the feeling of relaxation.
Allow yourself to fully be here.
Safe,
Felt and at ease.
There is nowhere you need to be.
Nothing you need to do now.
Rest is your only intention.
And as you continue to rest here,
Allow your body and mind to receive whatever it needs.
Know that if you fall asleep,
That is ok.
And trust that these words will wash over you,
Guiding you into a place of comfort and ease.
Now let's welcome a sense of gratitude into this peaceful space.
Thinking back over your day,
No matter how simple or ordinary it has been,
Bring to mind one thing,
Big or small,
That you are grateful for today.
It could be a kind word,
A smile from a stranger,
A moment of joy or laughter,
Or something that you have accomplished.
Bringing this into mind and hold this gently.
Notice how gratitude feels in your body.
Invite this warmth to fill your heart and your mind.
Letting gratitude be a soft pillow for your thoughts and a gentle comfort as you prepare for sleep.
As this meditation draws to a close,
I invite you to take one final deep breath in and a slow and steady exhale as you return to your space.
Remind yourself that you are safe,
Relaxed and cared for.
If you are ready for sleep,
Allow yourself to drift off naturally,
Carrying with you the softness,
Comfort and gratitude you have cultivated.
May your night be restful and your sleep be deep.
I'll see you next time.
Wishing you a good night.
