An evening meditation by the Mindful Life Coach.
Good evening and welcome to this meditation.
Relax into a comfortable seated position.
You may wish to sit upright in a chair.
Lie down on your bed if you're preparing to rest.
Gently closing your eyes,
Bring your attention to your breath.
Inhaling the cool clean air through your nose,
Exhaling the warm air out through your mouth.
Notice the steady rise and fall of your chest as you take a breath in and out.
Observe your breath in this moment.
Feel your body sink into a deeply relaxed state with each exhale.
Not trying to control your breathing in any way,
Just observing its natural rhythm.
And if you notice your mind start to wonder,
Which it almost always certainly will,
Acknowledge it fondly and gently bring your attention back to your breath,
Allowing you to anchor yourself into this very moment.
Now imagine that you are standing on a deserted beach of perfect white sand.
Majestic palm trees drape all around.
The sun is starting to set.
The sky is a royal blue and stars are shimmering just above you.
If you look to your left,
You can see the silver moon beaming brightly in the sky and to your right you can see the sun setting just below the horizon,
Colouring the sky in a vibrant shade of orange and red and purple.
You can feel the soft sand beneath your feet,
The warm air against your skin and you can hear the sound of the waves gently crashing on the shoreline.
This is the setting where your clearing will take place,
Where you'll be able to let go of this day,
Releasing any energy which does not serve you,
Allowing your mind and body to rest into a deep sleep.
Begin by imagining any negative energy that you might be holding on to as dull,
Grey,
Sticky sand covering your skin.
This sand may represent any uncomfortable thoughts or feelings or events which you may have experienced today.
It might represent uncomfortable memories that you might be holding on to from the past or any worries that you may have about the future.
This sand represents the energy of that which is weighing you down and no longer serves you and which you may now release using the power of your breath and imagination.
Imagine a warm breeze blowing over you,
Strong yet kind,
Dislodging each grain of sand that may be clinging on to you and all the negative energy it contains until they all fall softly to your feet.
Allow that wind to blow,
Allow the sand to fall and just as the last grain of sand has fallen to your feet,
Allow the waves to come and wash those grains of sand away,
Carrying them away into the deepest depths of the ocean where they can be cleansed and purified,
Freeing your mind and body of their influence.
The moon smiles down on you now,
Beaming big and bright and powerful,
Illuminating the beach before you.
You sit on the warm sand ready to fill yourself up with its positive energy.
Imagine now a pure white ray of light from the moon beaming down and entering your body from the top of your head,
Allowing your mind and body to relax as it heals and protects you following the experiences of this day.
Visualize or even try and feel this brilliant moonlight flow over you and through you as it begins to fill the crown of your head,
Flowing down to your eyes,
Your nose,
Your mouth,
Down your cheeks,
Down to your chin,
Over your ears,
Let it flow down the back of your head,
All the way down to your neck,
Over your shoulders,
Down to your arms,
Your elbows,
Your forearms,
Down to your hands and all the way to the tips of your fingers,
See the moonlight flow down your chest,
Down your lungs,
Your heart,
All the way down your stomach,
See and feel the moonlight flow down your back,
Circling your spine as it moves down,
Allow the light to flow into your groin and buttocks,
Filling them up before flowing down your upper thighs,
Through to your knees,
Down your calves and into your feet and just as the light fills up your last little toe,
See and feel your entire body going pure white moonlight from the inside out,
Radiating,
Energizing,
Tingling even,
Beautiful.
Continue to take a deep breath in through your nose and out through the mouth and as you take your next breath in,
Ask yourself the following questions.
What did I experience on this day?
Take a couple of minutes to visualize the day as it played out,
Moving from the morning to the afternoon,
Through the evening,
Until now.
Try not to judge the events of the day as good or bad or get stuck on a particular event,
Simply observe your experiences like you're watching yourself in a movie,
Beautiful.
Now ask yourself,
Did I experience any physical pain or discomfort today?
If so,
Where and how intense was it?
Take a moment to breathe into that area,
The bright healing light of the moon.
As you take a breath in through the nose,
Send it love and healing and protection and as you breathe out through the mouth,
Imagine you're letting go of any pain or discomfort as black smoke leaving the body.
Continue to do this until all black smoke has left your body,
Beautiful.
We are nearly at the end of this meditation.
As you take your next breath in,
Place your hand on your heart and give thanks for all the things that you're grateful for today.
Whether you focus on the big things you appreciate like your health,
Your family,
Your home or the smaller things like your comfy bed,
The quiet minutes you had to yourself before everyone woke up or the warm shower you took to freshen up.
Sometimes it's the little things that make our experience of this life truly magical.
When we notice the light of even the smallest blessings,
It cannot shine even the darkest of shadows.
Being conscious of our blessings is how we identify more things to be grateful for.
So be sure to look out for further blessings no matter how small as you move through your day tomorrow,
For what we focus on is magnified.
The light of gratitude is something we all need to shine bright in our lives if we are to truly appreciate the gift this life can be.
And now,
Taking a final deep breath in through your nose,
Breathing out through the mouth,
Open your eyes or keep them closed if you intend to fall asleep.
Give thanks once more and wish this day a sweet rest.
