Hello,
This is Caroline Wallace.
Welcome to practice with me.
Whatever the day has been for you,
This gentle evening meditation will help you relax and enter deep,
Peaceful rest.
Please find a place to settle,
Sitting or lying down.
Let's begin with the breath.
Take a slow breath in,
And gently let it go.
Allow the body to settle.
The day is ending now.
This moment is simply a doorway into a quiet rest.
Let your shoulders soften.
Let your jaw relax.
Let the muscles around your eyes loosen.
Take another slow breath in,
And release it slowly.
Gently release the day.
Knowing tomorrow in time will arrive light,
Open,
And peaceful.
Bring your attention to your breathing.
Notice the natural rhythm of the breath.
You don't need to control it,
Just observe it.
Air moving in,
Air moving out.
Again,
Slow inhale,
Slow exhale.
With each breath,
The body begins to understand.
The day is over.
It's now time to rest.
Allow the breath to become slower,
Softer,
Quieter,
Like waves rolling onto a calm shore.
Now bring your awareness to the body.
Notice the weight of your body being supported.
Whether it is your bed,
Or your chair,
Whatever the quiet surface beneath you,
Let gravity hold you.
Deep breath in,
And slow gentle breath out.
Now bring attention to the top of your head.
Allow the scalp to soften.
Relax the forehead.
Relax the muscles around the eyes.
Let the cheeks soften.
Let the tongue rest gently in the mouth.
Release the jaw.
Let relaxation flow down the neck,
Down into the shoulders.
Let the shoulders gently drop.
Releasing any tension remaining here from carrying the day.
Let that relaxation flow down the arms,
Through the elbows,
Into the hands,
And fingers.
Rest here for 20 seconds.
Now,
Gently allow the day to pass through your awareness,
Like a quiet film.
Moments appearing and fading.
Conversations,
Tasks,
Small decisions,
Small moments,
Tiny details.
No need to judge any of it.
No need to analyze anything.
Just notice each moment is already finished.
Each moment already belongs to the past.
Like clouds drifting across an evening sky.
Appearing and gently dissolving.
Softly say to yourself,
Today is complete.
Today has done its work.
And now it's time to rest.
Rest here for 30 seconds.
Perhaps there were moments today that felt heavy.
Moments of stress.
Moments of frustration.
Moments when things did not go the way you hoped.
Tonight,
You do not need to carry them any further.
Imagine gently placing those moments down beside you.
They can stay here.
They do not need to follow you into tomorrow.
With every exhale,
Let the body release tension.
Breathing out,
Letting go.
Breathing out,
Softening.
Softening.
Breathing out,
Resting.
Like a lake becoming still after the wind settles.
Rest here for 40 seconds.
Rest here for 30 seconds.
Now bring your awareness to something small from today.
A quiet moment.
A smile.
A kind thought.
Even the smallest good thing matters.
Allow a gentle sense of gratitude to arise.
Nothing forced.
A smile.
Just a quiet acknowledgement.
Follow your natural rhythm of breath and rest in this feeling of gratitude for 30 seconds.
Now allow your mind to rest in the space ahead.
Tomorrow has not yet begun.
It is unwritten,
Fresh,
Open.
There is room there for patience.
Room for kindness.
Room for unexpected good things.
No need to plan anything right now.
Only rest.
Trust that tomorrow,
You will meet whatever comes with the strength and the wisdom you need.
Rest here for 40 seconds.
Feel the body becoming heavier,
More relaxed,
More peaceful.
Breathing slow,
Steady,
Easy.
Let the mind drift gently.
Thoughts becoming softer,
Like distant echoes fading away.
The day has gently closed.
Tomorrow will come in its own time.
For now,
Rest.
Allow sleep to arrive naturally.
Slow breath in and a soft breath out.
This is Caroline Wallace.
We will do this again until next time.
