Good evening,
Beautiful souls.
Welcome to this evening meditation.
Find a quiet,
Comfortable space where you either can sit or lie down without being disturbed.
You might even dim the lights if possible to signal your body that it's time to wind down.
Again,
Gently close your eyes,
Place your hands in your lap with palms facing upwards.
Or if you lie down,
Just bring your arms next to your body on the floor and relax.
Begin by taking deep,
Slow breaths.
Inhale through your nose.
Filling your lungs completely.
And exhale gently through your mouth.
With each exhale,
Release any tension you're holding onto.
And again,
Take a deep breath in through your nose and out through your mouth.
Feel yourself becoming more relaxed.
With each breath,
You might still feel the need to move your body a little bit,
To adjust your position.
Just do that in a comfortable way.
Be gentle towards yourself.
And keep breathing in and out.
Now slowly bring your attention to your body,
Starting from the tips of your toes.
Gradually.
Gradually move up through your feet,
Through your ankles,
Through your calves and thighs.
Notice any sensations in those areas.
With each breath in,
You invite calmness into your body.
And with each exhale,
You release tension from your feet,
Your ankles,
Your legs,
Your body.
And with each exhale,
You release tension from your feet,
Your ankles,
Your body.
And with each exhale,
You release tension from your feet,
Your ankles,
Your calves and thighs.
Continue the body scan upwards through your torso,
Through your arms,
Your neck and head.
Notice if you find any tension in one of those areas.
And consciously relax those muscles with your exhale.
And just allow that relaxation spread.
Throughout your whole body.
Now think back on your day.
Recall moments,
Big or small,
That brought you joy or contentment.
It might be a smile from a stranger.
It might be a delicious meal.
It might be a task that you did well.
And allow yourself to feel that gratitude for all those moments.
To connect towards that gratitude.
To connect and honor yourself.
You did a great job.
Keep breathing in and out.
Now continue your body scan with your eye muscles,
With your head,
With your jaw.
Breathe in and breathe out.
And out.
And you might move your jaw a little bit.
And release any more tension.
Keep breathing in and out.
Now I want you acknowledging any challenges or stressors that you face today.
And recognize that holding on to them won't change them.
And I invite you to visualize.
Place.
Any worries,
Any challenges,
Any stressors or triggers into a balloon in front of you.
Just imagine how with each exhale you fill that balloon with any stress,
Worry that you face today.
And when you're done,
Just observe how you take it in.
And just imagine how you take it in.
And just imagine how you take it in.
And just imagine how you take it in.
Take a deep breath in.
Taking that new energy inside of your system,
Inside of your body.
And with the next exhale,
You release that balloon into the air.
Feel how your body is completely relaxed now.
How there's nothing on your mind.
And repeat this affirmation after me.
I have done my best today.
And now I allow myself to fully rest.
With each breath,
I drift into a peaceful and deep sleep.
And repeat this affirmation gently in your mind.
As this meditation comes to an end,
Allow yourself to feel that sense of peace.
And calm yourself.
As this meditation comes to an end,
Allow yourself to feel that sense of peace.
And calm yourself.
As this meditation comes to an end,
Allow yourself to feel that sense of peace.
And calm yourself.
Now take a few more deep,
Relaxing breaths.
Take a few more deep,
Relaxing breaths.
In and out.
And in and out.
And when you feel ready,
Gently wiggle your fingers.
Gently wiggle your toes.
Slowly bringing your awareness back.
Gently bringing your awareness back to the room.
Open your eyes when you're ready.
Carrying that tranquility of this meditation with you as you prepare for the rest.
I wish you peaceful and restorative sleep.
Have a good night.
Until next time.
