Good evening.
Welcome to your evening meditation for settling down.
Find a warm,
Quiet area where you can sit or recline with ease,
Or get yourself snuggled into bed.
Allow your eyes to soften or close fully.
Feel the weight of your body resting.
Let each of your muscles recognise that it's time for peace,
There's no need to hold tension anymore.
Take a slow,
Gentle breath in through your nose and exhale with a long,
Steady sigh.
Let go of the events of the day.
With each inhale now,
Welcome a sense of ease.
With each exhale,
Allow any tension to drift away.
Feel your shoulders lower.
Sense your hands unclench and your face smooth as all tightness dissolves.
Feel all the tiny places where you hold tension,
Around your eyes,
Along your jaw,
The back of your neck and down your spine.
Imagine a calm wave washing through you,
Carrying away any tightness lingering anywhere in your frame.
Bring your awareness to the surface beneath you and feel the support it gives.
Know that in this moment you are held,
Safe and steady.
There is no need to do anything,
Fix anything or rush anywhere.
This is a time for rest.
Turn your attention inward,
Towards your heart.
Sense its quiet rhythm,
A reminder that you are alive,
Here and now.
Imagine a warm light glowing in your chest,
Expanding with each breath.
This light is comfort.
This light is warmth.
This light is home.
Let your mind settle on one moment from today that brought even a small sense of ease.
Maybe you felt kindness,
Or maybe you felt wonder.
Hold that moment in your thoughts for a few quiet breaths.
Let it settle in your heart like a soft,
Comforting embrace.
No moment is too small.
A smile,
A kind word,
A cool breeze.
Each one is a gift.
And now let that go.
With each exhale,
Let the weight of the day dissolve.
There is no effort required.
Trust that you are enough,
Just as you are.
Allow calm to settle within,
Like a still lake under a starlit sky.
And when you're ready,
Take a final deep inhale and release fully.
Know that rest is here for you,
Now and always.
