Ease into rest.
Gentle night meditation and reassurance for you when your thoughts feel too busy.
Welcome.
My name is Lauren.
Hi.
Lovely one.
Come and join me now for a while.
A little while.
Just a little while.
Let's turn down the pace,
The cadence of life together,
Slowly.
Gently.
Lovingly.
If your mind is feeling too busy tonight,
Thoughts overlapping.
Perhaps rushing in,
Possibly spinning.
This space is for you.
For all of us,
Especially on nights,
At times when your head feels full.
And you're craving needing a bit of gentle.
Company.
A sacred space,
A pause in the busyness of life.
This meditation isn't another task to tick,
To tick off or another technique you need to master.
To learn.
This meditation is simply an invitation for you to slow down.
Slow down Tonight we move with kindness.
One soft breath,
One gentle moment.
At a time.
As a contrast.
To life.
Think of this meditation as a whispered reminder that you are safe.
It is okay,
That it is okay in life to pause.
To take a break.
That you are allowed to rest.
Find a space,
Find a place in which you will meditate.
This could be a chair or.
.
.
It could be lying down.
It could be in your bed.
Prepare and either be seated or lie down.
Sit down.
Or lie down.
After play.
And and stop.
Let's begin together.
Start by noticing your breath.
No need to change it.
Just notice your breath.
Notice the inhale.
The body of the breath.
And the exhale.
If you can.
Breathe in through your nose.
And out.
Through your mouth.
This is a choice.
You get to choose.
How you breathe.
It's up to you.
If you can a gentle breath in through your nose,
Count to four.
And now slower,
Let it out through your mouth.
Count to six.
Or if you prefer,
Breathe in any way which suits you,
Your choice.
Continue to breathe.
In a way which suits you,
Either in three no's,
Count to four,
Slower out through your mouth.
Count to six or breathe in your chosen method.
Let's do this.
Let's breathe in your chosen way a few times.
If your thoughts race,
If your thoughts are fast,
Allow them to be so.
But keep returning.
Lovingly to your breath.
Your breath is your anchor.
Your reminder.
That you are alive.
And life is about taking.
One breath.
One breath.
At a time.
Drop your shoulders.
Soften your jaw.
Soften your jaw,
Especially as you breathe out.
As you breathe out,
Let your shoulders go.
Soften your belly,
The area around.
Your navel.
Soften.
What does it mean?
For you to sovereign.
To let go.
To release.
To feel relief.
Soften.
Each time you inhale give yourself a little more permission.
To let go.
No matter.
What is occurring in your life.
Right now.
You can choose to take one breath.
Each exhale.
Each breathe out of the breath.
There is a small surrender.
A small step in acceptance.
It is what it is,
And you are it.
Will be okay.
Anyway.
If your mind drifts.
And worries,
Knock on your door.
Don't fight.
Don't battle.
Instead,
Acknowledge these worries.
Open the door.
And say to yourself,
I see you.
I will think about this tomorrow.
I do see you.
I recognise my worries.
I will address these worries tomorrow.
Imagine yourself opening the door to these issues.
And seeing the separation.
Saying to yourself,
I see you.
In reference.
To the worries.
You open the door and see the worry.
And then you step back and close.
Eyes.
If you prefer to do so,
Imagine the worries in a box.
And you shut the box.
See the separation.
Just for now,
Recognize the separation.
For the next several minutes,
Let's linger with the following kind instructions gently.
Inhale,
Exhale.
Inhale.
.
.
Bring in calm.
Exhale let go of busyness.
Inhale.
.
.
Calm.
Exhale,
Busyness.
Just for now.
Calm.
Out.
Busyness.
Just for now.
If you can.
And there is no pressure.
If you can.
Take a pause between each breath.
If you can.
Gently lengthen.
Their breath.
Don't rush.
No expectation.
Allow.
Watch a case here.
Allow the natural journey of breath at this time.
It's always going to be different each meditation.
And that's okay.
Allow the passion of breathing.
That you are experiencing now.
It's okay.
Just breathe and be.
Breathe and be.
Breathe and be.
Notice the textures around you.
The mattress beneath you.
The chair beneath you.
The clothing.
Anything surrounding you,
Any sheets,
Blankets.
Notice.
Feel that sense of gravity.
Trust me.
Right now.
You do not need to do.
Or fix.
Anything.
Just be.
Right now,
You do not need to plan anything.
Allow your mind to heal by creating.
A mindful pause.
A space in which compassion can be invited,
Kindness can be invited.
Can be encouraged.
And healing can be cultivated.
Generously cultivated.
Healing.
Breathe.
Now let's add a new kindness.
Affirmations in your voice.
Repeat to yourself silently within your mind.
Nothing urgent needs me in this moment.
Consider the phrase.
Nothing.
Urgent.
Needs me right now.
This moment.
Embrace.
The phrase internalize the phrase.
In this sacred moment right now.
Nothing urgent.
Needs me.
In this moment.
I only need to rest.
Slip,
Will come.
When it's ready.
I only.
Need to rest.
I can do that.
I can do that.
I can rest.
It's okay for my mind to be busy.
And my body to become my body.
Calm.
When my body becomes.
My mind.
Learns to rest.
Each breath moves me towards stillness.
Each breath.
Is like a step towards a still lake.
Representing.
My mind.
Now take a moment to notice your mind.
As one would study.
A beautiful picture.
Majestic sunset.
An ambient forest.
You are the student.
You look over this picture in your mind.
If your mind is busy.
If your thoughts are busy,
Picture these thoughts as autumn leaves.
Floating by on a river.
Autumn leaves.
See the leaves,
Notice the shape.
Watch these leaves float past.
Listen to the sound of the floating.
There is no need here to judge these thoughts.
Or force these thoughts to go away.
You simply notice the thoughts float past.
Now take your time.
Imagine the leaves.
Floating past.
More slightly.
More slowly.
Listen to the water.
As the leaves.
Float past.
Your mind,
Your thoughts.
Let silence be its own comfort.
Recognize the separation between you and the leaves.
Your thoughts.
Let silence be its own comfort,
A soothing balm for a mind.
That possibly has been working overtime.
Look at your mind.
See the pattern of thinking.
Recognize.
Pattern of thinking.
Without judgment,
It's okay.
Just notice.
Perhaps your mind is slowing down now.
Perhaps not.
It's okay.
Imagine yourself smiling to yourself.
Allow your mind to be as it is.
This is just how our mind works.
Sometimes fast,
Sometimes not so fast.
Sometimes we slow our minds down.
Feel acceptance for what is.
Sometimes in life there are events,
Occurrences,
Stuff can happen.
And our mind,
Our mind may jump into action.
Reaction.
Possibly overdrive.
This may be an instinctive response.
Right now.
For these moments.
Accept your mind.
We are more likely to create.
A paradigm.
Of change.
To inspire change.
If we start with acceptance.
Understanding.
Recognising.
Breathe,
Breathe in any way which suits you.
And repeat.
With every exhale,
I'm letting go.
Even a little bit.
Is okay.
With every exhale.
I Lash God.
With every exhale.
I let go.
With every exhale.
Unless God.
This doesn't need to be an absolute process.
Just a little letting go.
.
.
Is enough for now.
As you breathe if there is any emotion that rises up.
Greet the emotion with kindness.
Imagine reaching your hand out.
To this emotion.
Feel kindness for that emotion.
Lean into the warmth you are invited to feel right now.
Feel kindness,
Not because you have to.
But because you can.
You can.
Brave.
Each breath is precious.
Explore that breath.
At that time.
Feel reassured.
Feel reassured.
Hey,
Mate?
There is the possibility.
Of reassurance.
Say to yourself silently.
I'm allowed to rest,
Even when my thoughts are busy.
I trust my body to find calm moment by moment.
This moment is enough.
This moment is enough.
When you sleep.
If you awake.
In the night,
Remember.
Gentle movements,
Soft lighting.
Even another short visit to this meditation,
To this process,
Can help,
Can support rest,
Deep rest.
You are not required to feel anything different.
You are not required to save.
You are not required to get it right.
Just take it.
One breath.
Remember,
The leaves.
Feel reassured.
You can do this.
The strength to cope is found in a journey of kindness.
All you need is willingness.
Intention and curiosity.
The ability.
To ask.
The ability to ask.
Without needing.
And answer.
Intention,
Willingness and curiosity.
Intention,
Willingness and curiosity.
That's all.
That's all.
Settle into this moment.
Relax your body,
Your whole body.
Say to yourself,
Nothing urgent needs me in this moment.
Nothing urgent needs me in this month.
Bring this gentle sense of acceptance,
Willingness,
Intention.
Curiosity.
To your body.
Across your body,
Your whole body.
Feel curious,
A sense of asking without needing the answer,
Simply ask.
Relax your whole body.
And say to yourself,
I inquire.
I inquire.
And that is enough.
Relax your arms,
Legs,
Feet,
Hands.
Eyes,
Eyelids.
Shakes your eye in quiet.
I ask.
I simply ask.
I ask.
I open myself up.
And ask.
With humility,
Vulnerability.
I ask.
And I will be okay with the answers.
Whatever they are.
I will be okay Relax your body.
Now bring intention,
Intention to your physical form.
All sorts of intention,
The intention to be calm.
The intention to be kind.
The intention to be loving.
The intention to let go.
Relax your body,
Arms,
Legs,
Feet,
Hands.
Jaw,
Head,
Shoulders,
Elbows,
Feet.
Whole body.
Complete body.
Intention.
Now,
Bring willingness to your body.
Your physical form.
Willingness.
Perhaps say to yourself silently,
I am willing.
What does willingness mean for you?
When we are willing,
We have hope.
We cultivate hope.
Relax your body.
You are willing to do.
There is hope,
A gentle.
Persistent.
Intention,
Curiosity Willingness.
There is always hope.
Always.
You will be okay.
Now check in with yourself,
Notice your body.
Notice your breath.
Without judgement.
Relax your complete body.
Your whole body.
Without judgment.
It is what it is and that's okay.
People will be who they are.
Aap is my judge.
Others may let you down.
M-I-B infidelity.
Perhaps disloyalty.
Perhaps.
Separate yourself from these judgments.
Allow others to be who they are.
You will be okay anyway.
If we expect people.
Circumstances,
Relationships,
To be a certain way.
We give away.
Control.
Over our joy.
Relax your body.
Anyway.
Open your mind anyway.
.
.
Create that sacred pause.
In which healing may occur.
When we attach to others,
When we attach to expectation.
We close that space in which healing may occur.
Imagine your mind now.
As a room.
The room has clutter.
The room has stuff in it.
The room represents your mind.
The clutter represents your mind.
Slowly methodically open the door of this room.
And one by one,
Remove items,
Remove stuff from this room.
As you remove these items you may choose to name each item.
Each item represents an experience.
A relationship,
Possibly a thought,
A feeling.
Pick up the item.
And take it out of the room.
There are windows.
See the windows when you are ready.
Open the windows.
And less lies flood in.
When you are ready,
Stand in the center of the room and notice the space.
It is not easy.
To take items.
Out of this room.
To do so requires letting go.
It's not easy.
But we can only allow the light to flood in.
Through the windows of our soul.
When we empty the room.
Empty the room.
The space is enough.
It is all you need.
The space,
The pause,
The light,
And you.
Just one breath.
Relax,
Release your body.
Relax,
Release your body.
Feel a gentle.
.
.
Acceptance.
The world can exist outside this room.
You create the space within.
At Rome.
If you choose to do so.
Say to yourself.
This space is healing.
I am enough.
This space is healing.
I am.
Enough.
This spice is healing.
I am enough.
And I.
I am the creator of this space.
That is who.
When I look around this space,
I recognize hope.
Intention.
Willingness,
Curiosity.
Tension.
Willingness,
Curiosity.
Relax your whole body,
Arms,
Legs,
Feet,
Hands,
Whole body.
Whole body.
Relax.
Arms.
Legs,
Feet,
Jaw.
Shawtis.
Elbows,
Wrists.
Fingers,
Toes.
Bring this gentle sense of acceptance,
Willingness,
Intention.
And.
Curiosity.
To your body.
Across your body,
Your whole body.
Feel curious,
A sense of asking.
Without needing the answer,
Simply ask.
Relax your whole body.
And say to yourself,
I inquire.
I inquire.
And that is enough.
Relax your arms,
Legs,
Feet,
Hands.
Eyes,
Eyelids.
Shakes your eye in quiet.
I ask.
I simply ask.
I ask.
I open myself up.
And ask.
With humility,
Vulnerability.
I ask.
And I will be okay with the answers.
Whatever they are.
I will be okay Relax your body.
Now bring intention,
Intention to your physical form.
All sorts of intention,
The intention to be calm.
The intention to be kind.
The intention to be loving.
The intention to let go.
Relax your body,
Arms,
Legs,
Feet,
Hands.
Jaw,
Head,
Shoulders.
Elbows fade.
Whole body.
Complete body.
Intention.
Now?
Bring willingness to your body.
Your physical form.
Willingness.
Perhaps say to yourself silently,
I am willing.
What does willingness mean for you?
When we are willing,
We have hope.
We cultivate hope.
Relax your body.
You are willing.
Here is hope.
Gentle.
Persistent.
Intention,
Curiosity Willingness.
There is always hope.
Always.
You will be okay.
Now check in with yourself,
Notice your body.
Notice your breath.
Without judgment.
Relax your complete body.
Your whole body.
Without judgment.
It is what it is,
And that's okay.
People.
Will be who they are.
Aap is my judge.
Others may let you down.
There may be.
Infidelity.
Perhaps disloyalty.
Perhaps.
Separate yourself from these judgments.
Allow others to be who they are.
You will be okay anyway.
If we expect people.
Circumstances,
Relationships,
To be a certain way.
We give away.
Control.
Over our joy.
Relax your body.
Anyway.
Open your mind anyway.
.
.
Create that sacred pause.
In which healing may occur.
When we attach to others,
When we attach to expectation.
We close that space in which healing may occur.
Imagine your mind now.
As a room.
The room has clutter.
The room has stuff in it.
The room represents your mind.
The clutter represents your mind.
Slowly,
Methodically,
Open the door of this room.
And one by one.
Remove items.
Remove stuff from this room,
As you remove these items you may choose to name each item.
Each item represents an experience.
A relationship,
Possibly a thought,
A feeling.
Pick up the item.
And take it out of the room.
There are windows.
See the windows when you are ready.
Open the windows.
And let the lies flood in.
When you are ready,
Stand in the center of the room and notice the space.
It is not easy.
To take items.
Out of this room.
To do so requires letting go.
It's not easy.
But we can only allow the light to flood in.
Through the windows of our soul.
When we empty the room.
Empty the room.
The space is enough.
It is all you need.
The space,
The pause,
The light,
And just be.
Just one breath.
Relax,
Release your body.
Relax,
Release your body.
Feel a gentle acceptance.
The world can exist outside this room.
You create the space within.
Her room.
If you choose to do so.
Say to yourself.
This space is healing.
I am enough.
This space is healing.
I am.
And love.
This spice is healing.
I am enough.
And I,
I am the creator of this space.
That is who.
When I look around this space,
I recognize hope.
Intention.
Willingness.
Curiosity.
Tension.
Willingness.
Curiosity.
Relax your whole body,
Arms,
Legs,
Feet,
Hands,
Whole body.
Whole body.
Relax.
Arms.
Legs,
Feet,
Jaw.
Show this.
Elbows.
Wrists.
Fingers,
Toes.
Relax.
Whole body.
Relax.
Arms.
Legs,
Feet,
Jaw.
Show this.
Elbows,
Wrists.
Fingers,
Toes.
Relax.
Whole body.
Relax.
Arms.
Legs,
Feet,
Jaw.
Show this.
Elbows,
Wrists.
Fingers crossed.
