Welcome,
If you're here tonight,
There's a good chance your mind hasn't quite settled.
Maybe it's replaying conversation.
Maybe it's scanning for problems.
Maybe it's just trying to get ahead of tomorrow.
That doesn't mean anything is wrong with you.
It means your brain is doing what it was designed to do.
Overthinking isn't a weakness,
It's a protective strategy.
But protection doesn't always need to run all night.
In this meditation,
We're not going to force your thoughts away,
Instead,
We'll gently gather the day,
Set it down,
And allow your body to take over.
You don't need to empty your mind,
You don't need to breathe in a special way,
You simply need to arrive.
For the next 20 minutes,
I'll guide you through a simple process to close the day.
And after that,
The music will continue,
Carrying you into rest.
Nothing to solve,
Nothing to prepare,
Just a slow return to safety in your body.
Let's begin.
Tonight,
We're not going to fight your thoughts,
We're not going to silence your mind,
We're simply going to give it somewhere to put the day.
If your mind feels busy right now,
That doesn't mean you're broken,
It means your brain is doing what it's designed to do.
Our brains scan for unfinished things,
It looks for problems to solve,
This is just your mind and your brain trying to protect you.
But right now,
Nothing is happening,
You are here,
In this room,
In this moment,
And this moment is safe.
Take one slow breath in,
And a slow breath out.
There's no need to change your breathing after that.
Just arrive.
For the next few minutes,
Allow your day to gently replay in your mind.
Not in detail,
No analysing,
Just noticing what happened today.
What were the conversations that you had today?
What were the tasks you needed to complete,
Or the tasks that you were able to complete?
Were there any moments today that felt really good?
Were there any moments today that felt uncomfortable?
Let them rise like images on a screen,
And as each one appears,
Imagine placing it into a large sack beside you.
One by one,
That awkward interaction,
The thing you forgot to say,
Into the sack.
The success,
Into the sack.
The unfinished task,
Into the sack.
Everything goes in,
You are not throwing it away,
You are simply gathering it together.
In a moment,
You will hear a soft chime.
When you do,
Imagine tying the sack closed.
See yourself securing it.
Now,
Imagine standing up in your imagination,
Walking towards your door.
Open your door,
And place the sack just outside.
You don't destroy it,
And you don't deny it.
You simply set it down.
And tomorrow,
If you wish,
When you wake up,
You can pick up the sack again.
Close your door gently,
And return to your bed.
The day is complete.
Your brain was trying to help you.
It believes thinking keeps you safe.
Right now,
Safety is already here.
Nothing needs solving.
Nothing needs preparing.
This is the time for your brain to rest.
Not because you forced it,
But because it is done enough.
Tomorrow brings clarity.
Tonight brings recovery.
Now,
Feel the back of your head on the pillow.
Let it grow heavy.
Let your jaw soften.
Feel your shoulders sink down into your arms.
Your hands become loose and easy.
Your chest rising and falling without effort.
Your belly is soft.
Your hips feel heavy.
If a thought returns,
It remains outside the door.
Heaviness.
Stillness.
Your body is supported.
You are not holding yourself up.
The earth is doing that for you.
If a thought drifts back in,
Let it remain outside the door.
You can meet it tomorrow.
Let the stillness and the rest.
