Welcome.
I'm Mark Rowland.
This meditation is a gentle space for letting go of the day,
Unwinding your mind,
Softening your body and preparing for deep rest.
If you'd like to keep drifting off afterward,
I've created many other sleep meditations here on Insight Timer,
Most for free,
To guide you even deeper.
That being said,
Let's begin.
Find your way into stillness.
Let your body rest held by the bed or the surface beneath you.
Take a long slow breath in.
And a long soft breath out.
As you exhale,
Feel yourself releasing the day.
Everything that came before this moment can be put to one side now.
You've arrived.
It's safe to let go now.
It's okay to relax.
Allow your awareness to scan through your body.
Feet,
Legs,
Hips,
Belly,
Chest.
And notice any holding.
But no judgement,
Just be aware.
Just notice.
And breathe softness into those places.
Let gravity hold you.
I allow my body to fully relax.
Let your arms go heavy.
Your jaw.
Your eyes.
Your thoughts.
All are now softening.
Now let your breath be your anchor.
With each breath in,
Welcome peace.
And with each breath out,
Let something go.
Let go of conversations.
Let go of unfinished to do's.
Let go of holding yourself together for the day.
I don't need to carry this day into the night.
You are not your thoughts.
You are the quiet space just behind them.
See if you can return to that space now.
If thoughts do arise,
Simply smile inwardly and then gently return.
The breath is constant and always here.
So is your stillness.
I rest in the silence of this moment.
Imagine now that the day is a heavy coat that you have been wearing.
And now,
Slowly,
You take it off.
Fold it and place it down.
You have no need for it anymore throughout tonight.
Step into the lightness of now.
I am free from the weight of this day.
You are not here to fix anything.
You are here to simply be.
Now bring one hand to your heart if that feels right for you.
Feel it's warmth,
It's presence,
It's aliveness.
This heart has carried you through this day.
Now you can let it rest.
I am grateful for this day.
I release it with love.
Let everything soften around the breath.
Let the breath become quieter,
Lighter,
Slower.
Imagine your body surrounded by soft golden light.
Safe,
Held here at complete peace.
There is nothing more to do now,
Nowhere to be.
Just this breath,
This stillness,
This beautiful night.
Sleep is coming and I welcome it with ease.
And when it's time to let sleep approach you tonight.
Let yourself drift gently like a feather floating toward the earth.
Soft,
Slow and free.
If you wish to continue into rest,
Feel free to explore my free sleep meditations here on Insight Time.
I am safe,
I am loved,
I am whom?
May your sleep be restful and deep tonight and may your dreams be kind.
Thank you for joining me.
Namaste.
