Good evening,
Tonight we're going to do a brief end-of-day meditation,
Allowing you to release any swirling thoughts or feelings,
Find a state of rest,
And prepare to drift off to sleep.
Let's begin by gently closing down the eyes,
And take a deep inhale,
Gathering up any stress from the day,
And release through your exhale,
Feeling yourself grow lighter and more relaxed.
We're going to continue this breath,
But begin to shape it,
Inhaling through the nose for 5,
Holding for 6,
And releasing for 7.
If there's a better number for you,
Feel free to do so,
Simply ensuring that the exhale is longer than the inhale.
Inhale 1,
2,
3,
4,
5,
Hold 1,
2,
3,
4,
5,
6,
Releasing the day through your exhale 1,
2,
3,
4,
5,
6,
7.
Continuing on your own for a few breaths,
Return your breath to a normal pattern,
And gently begin to shift your attention to your thoughts,
Not judging anything,
But simply noticing your thoughts swirling through your mind.
Begin to see your thoughts moving in different colors,
Perhaps work thoughts are chugging along in green,
Feeling the wind they create as they move past,
Worries maybe settling like mist in a dusty blue around your feet,
And happy moments bounce in colorful yellow across your shoulders.
Begin to notice any emotions or feelings your thoughts bring up,
And light them up in color too.
Maybe anger stomps red across your mind,
Silliness moves in orange waves,
And calm floats in purple all around you.
Sit among these colorful thoughts,
Feelings,
And emotions as the observer,
Letting them dance,
Stomp,
Swim,
And move across your mind.
Not controlling their movements or colors,
But simply letting them release in a rainbow around you.
A canvas appears before you,
Completely white and clean.
This is your canvas to paint all the day's thoughts,
Emotions,
And feelings upon.
Once you do so,
You'll feel any thought,
Any emotion,
Any feeling release out of your mind for the day,
As the canvas infuses it into its beautiful art,
For you to observe but not absorb.
Begin to bring to mind again the colorful thoughts,
Feelings,
And emotions,
And release them onto the canvas when you are ready,
Setting them down for the day.
Paintbrushes,
Cans,
Feathers,
And anything else you wish to use to express yourself appear before you,
To use as you wish.
Perhaps taking a work paint can of green and throwing it onto the canvas,
Allowing the green to splatter,
And feeling all your work thoughts and feelings release onto the canvas.
Maybe painting orange waves with a feather onto the corner of the canvas,
Creating a beautiful motif.
Blending calming purple and happy yellow to create a grounding brown that you feather across the bottom of the canvas,
Creating a rooted foundation to this painting.
That shows the story of all your thoughts,
Feelings,
And emotions of the day.
Visualize this palette of emotions,
Thoughts,
And feelings for you to paint from,
And breathe deeply as you allow your creativity to flow,
The painting coming into clearer focus as every stroke of the brush,
Every splatter,
Every dot on this canvas releases all the clutter and swirl from your mind,
Feeling lighter,
More at ease,
And more free.
When you're done with your painting,
Visualize taking a step back and sitting rooted before it.
The only color that swirls lightly around you is a golden light that embraces you in a feeling of complete relaxation,
And that invites you to enter a deep state of rest.
Place the heels of your hand on your eyes now,
Sealing out any color and any light,
And return again to our breathing pattern with three breaths.
In for five,
Hold for six,
Out for seven.
Release your hands now,
And look at the painting you've created lit up on this canvas.
Seeing what a beautiful and unique painting all these thoughts,
Feelings,
And emotions of the day have created,
Send gratitude to yourself for all you've held today,
And also lean into the feeling now of setting these thoughts,
Feelings,
And emotions down for the night onto this canvas where they have made a stunning piece of art.
Tomorrow you will find new colors through new experiences,
Be inspired by new brushstrokes with new emotions,
And fill your palette again with a rainbow of thoughts for a new canvas to paint upon.
But for tonight,
Our painting of the day is complete.
Our thoughts,
Feelings,
And emotions are released,
And our body,
Mind,
And spirit are ready for a deep rest.
As we prepare to close,
Allow yourself to float in this relaxation for as long as you need,
Feeling the gold-swirling light of relaxation and rest,
Gently nudging your forehead to release,
Your jaw to unclench,
Shoulders to drop,
And your whole body to breathe in this deep state of rest.
Turning off the light now,
Illuminating our canvas,
And letting this golden ribbon around us be the only remaining light that casts everything in a soft glow.
Taking a moment here to choose one intention for your sleep tonight.
Maybe calm,
Or restoration,
Or peace.
Deeply inhaling this intention,
And exhaling.
Allowing that golden light and your intention to help you drift off into a lovely night of sleep.
Sleep well.
Namaste.
