Welcome to our evening reflections of peaceful slumber meditation.
As we prepare to close another day,
This session is designed to help you unwind,
Reflect on the day with gratitude and gently transition into a restful night of sleep.
Find a comfortable position,
Perhaps sitting or laying down in your bed,
And when you're ready,
Gently close your eyes.
Let's begin with a breathing sequence of 4,
7,
8.
What you're going to start to do in this breathing technique is breathe in for 4 seconds,
Hold your breath for 7 seconds and breathe out for 8 seconds.
On the exhale,
You're going to focus on releasing all the tension and stress of the day.
Here we go,
We're going to do this 3 times.
Begin by taking a deep breath in 2,
3,
4,
Hold your breath 2,
3,
4,
5,
6,
7,
Breathe out 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Breathe out 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Breathe out 2,
3,
4,
5,
6,
7,
8.
Allow yourself to come to whatever normal breathing feels like for you now.
And with your mind beginning to calm,
Let's reflect on the day that just passed.
Think back to the start of the day.
What's one thing that went well?
It could be a pleasant interaction,
A task you completed,
Or simply a quiet moment you enjoyed.
Hold this positive experience in your mind,
See it clearly,
And acknowledge the joy it brings to you.
Next,
Bring to your mind a moment today that was challenging or didn't go as planned.
Observe this memory without judgment or criticism now.
Take a deep breath in,
And as you exhale,
Imagine sending compassion and understanding to that moment,
Allowing yourself to let go of any associated stress or negativity.
Now,
Shift your focus to gratitude,
That's right,
Think of three things you are grateful for today.
These can be simple as the sunshine,
A good meal,
Or the comfort of your home.
With each point of gratitude,
Take a deep breath in,
Feeling these good things fill your heart with warmth,
And exhale any remaining tension now.
As we near the end of our meditation,
Start to set a gentle intention for tomorrow.
It could be an attitude you want to carry,
A task you wish to accomplish,
Or a way you want to treat yourself or others.
Visualize yourself moving through tomorrow with this intention guiding you,
Shining like a gentle light on your path.
Take one more deep cleansing breath,
Filling your body with calm and your heart with hope.
As you exhale,
Feel yourself more relaxed,
More at peace,
And ready to drift into a deep restorative sleep.
Keep the sensations of calm and gratitude with you as you slowly transition from meditation to sleep.
You have done well today,
And now it is time to rest,
Recharge,
And prepare for what comes next.
Sleep well,
Knowing that you have taken this time to mindfully conclude your day.
Gently wiggle your fingers and toes,
Bringing a slight movement back to your body.
When you are ready,
Open your eyes or turn on your side,
Settling into a comfortable sleeping position.
Thank you for joining me in this peaceful reflection.
Good night and may your dreams be sweet and soothing.
Namaste.
