Welcome to your summer evening wind down.
So this meditation is designed to help you take a few moments at the end of a busy day and to help you hit the reset button as you move into your evening.
The meditation is based on a simple reflection activity and a little gratitude practice which will help you to feel a little bit lighter and a little bit refreshed as you transition into the latter part of your day.
So take a few moments here to get really comfortable.
You can lie down on the floor or the bed or you can sit comfortably again on the ground or your favorite chair or in the center of your bed.
Wiggle out any last minute movements and then gently allow the eyes to close.
Taking a big breath in through the nose and a long breath out through the nose or the mouth.
Two more times just like that.
And at the end of this exhalation slowly returning to your normal gentle rhythm of breath.
As you begin to notice the weight of your body pressing down into the surface beneath you.
You're feeling the weight of your legs and your feet.
The weight of your arms and your hands.
Feeling the weight of your shoulders as you soften your jaw.
And allow the skin around your eyes to soften and relax.
Letting your awareness drift down further down inside the body.
Becoming aware of the breath.
Noticing the expansion and the lift of your inhalations.
And the softening the release of your exhalations.
As you breathe in and as you breathe out.
Now noticing the tone or the quality of your thoughts.
What's going on in your mind.
As we gently begin to focus the mind now.
As you bring your attention to the thought of the very last thing that you did before you sat down or lay down for this meditation.
Considering this thing without judgment.
Without too much detail even.
Just a gentle noting.
Oh that's what I did.
And then allow your mind to cast back to the thing that you did before this.
And again without too much detail.
And without any judgment.
Just a simple noting.
Oh I did that.
And continue in this way now.
As you slowly rewind your entire day.
Noting each thing that came before.
Before the last.
Playing back.
And continue to the point where you found yourself waking up this morning.
And if you get lost or distracted.
Whenever you notice.
Just gently bring yourself back to the very last memory you had considered.
And continue working back from there.
And whenever you become distracted.
Distracted.
By a thought or a story.
Just very gently guide yourself back.
To the last moment you had considered.
And continue working back from there.
And now gently letting go of any focus.
Of your thoughts.
And allowing your mind to do whatever it wants for the next moment or two.
And now considering two or three moments from your day to day.
That made you smile.
And it can be really small.
Or really big moments.
It doesn't matter.
Recalling these two or three individual moments that brought a smile to your face.
And hold them here in your heart space.
Notice how recalling these moments.
Make you feel.
And allow this softening of body,
Of mind,
Of heart.
To wash over you.
As we begin our slow and gentle return.
Becoming aware of little sounds in your environment.
Of your body resting here.
Perhaps letting the breath deepen a little bit.
Lengthen a little bit.
As you gently begin to open your eyes now.
And look around yourself.
Your space.
Noticing here any colours.
Or shadows.
Or textures.
Or reflections.
Perhaps noticing something you haven't noticed before.
Or in a little while.
Gently bringing your palms up.
Until they press together in front of your heart.
And taking a big breath in.
And a long breath out.
Bowing your head towards your hands.
And when you are ready,
Gently.
Lifting your head back up.
Release your palms down.
And have a wonderful rest of your evening.
Thank you for making this time for yourself.
And I look forward to seeing you again soon.
