Hello and welcome to this guided meditation to release the day and prepare for a relaxing evening.
Even though this is specified as an evening meditation,
You can listen to this any time you may feel the need to release whatever has passed in the day so far and embrace the rest of your day with calmness and presence.
To begin,
Find a comfortable position,
Whatever that may look like for you,
And if you need to take a moment and pause this recording to adjust your surroundings,
Come back whenever you're ready.
We'll begin by closing the eyes,
If they're not closed already,
And bring your attention inward.
Take a deep breath in through the nose.
Open the mouth and let it go.
Good,
Again,
Deep breath in through the nose.
Open the mouth and let it go.
Let your whole body relax.
Allow the mind to grow quiet,
Slowly disengaging from thoughts,
Images,
Or worries,
And allow yourself to be fully immersed in the experience of this moment.
Bring the awareness to the breath.
Feel the simple rise and fall of each breath in,
Of each breath out.
We're going to take two deep breaths together,
And each time we'll hold the breath at the top of the inhalation before relaxing into the exhalation.
Take our first breath in together,
Deep breath in through the nose.
Close off the throat and hold the breath in,
And as soon as the body prompts you,
Slowly release the breath and exhale.
Good,
Again,
Full,
Deep breath in through the nose.
Close off the throat,
But keep the face,
Shoulders,
And arms relaxed,
And whenever prompted by the body,
Release the breath and release from the body and from the mind that which you no longer need.
After your second exhalation,
Allow the breath to return to its natural rhythm.
Relax deeply and begin to notice how attention floats freely among thoughts,
Sensations,
And sounds.
Make no effort to control,
Simply allow attention to move freely throughout the experience of this moment.
Notice how it may rest on a sensation in the body,
On your breath,
Or maybe it's pulled towards a thought.
Just watch it move spontaneously and effortlessly.
And now,
Again,
Bring your attention to the breath,
Resisting any attempt to change it.
Just notice how it moves in and out of your body.
Follow along with its natural flow,
Whether it's fast or slow,
Deep or shallow,
Simply relax and remain the observer.
Notice your torso rising with every inhalation and falling with every exhalation.
If awareness moves to a thought or a sound or a sensation,
Gently guide it back to the breath.
Allow yourself to be mesmerized by the movement of breath,
Breathing in,
Breathing out.
With each breath,
Your body relaxes,
The mind softens.
Allow a sense of peace and calm to wash all over your body,
Tension leaving the muscles,
Tension leaving the organs,
Everything softening now,
Feeling completely relaxed.
We will now use a combination of breath and attention to circulate old stagnant energy out of our bodies and invite in fresh new energy into the body.
Bring your attention to your toes,
Remain relaxed and simply feel the toes.
On your next inhalation,
Visualize the breath moving up the front of the body from the tips of the toes all the way up to the top of the head.
As you exhale,
Draw your attention down the back body,
Back down into the toes.
Continue this for the next few breaths,
Inhaling up the front and exhaling down the back.
Now bring your attention to your ankles.
On your next inhalation,
Visualize the breath moving up the front of the body from ankles all the way up to the top of the head.
As you exhale,
Draw your attention down the back of the body,
Down into the ankles.
Continue for the next few breaths.
Now bring your attention to your knees.
On your next inhalation,
Visualize the breath moving up the front of the body from the knees all the way up to the top of the head.
As you exhale,
Draw your attention down the back of the body,
Down into the knees.
Continue for a few breaths.
Now bring your attention to the base of the pelvis.
On your next inhalation,
Visualize the breath moving up the front of the body from pelvis to the top of the head.
As you exhale,
Draw your attention down the back,
Down into the pelvis.
Now bring your attention to your navel.
On your next inhalation,
Visualize the breath moving up the front of the body from navel to top of the head.
As you exhale,
Draw your attention down the back of the body,
Down into the navel.
Bring your attention now to your solar plexus.
And on your next inhalation,
Visualize the breath moving up the front of the body from solar plexus to the top of the head.
As you exhale,
Draw your attention down the back of the body,
Down into the solar plexus.
Now bring your attention to your heart center.
On your next inhalation,
Visualize the breath moving up the front body from heart center to the top of the head.
As you exhale,
Draw your attention down the back body,
Down into the heart center.
Bring your attention to your throat.
On your next inhalation,
Visualize the breath moving up the front of the body from throat to the top of the head.
As you exhale,
Draw your attention down the back body,
Down into the throat.
Now allow yourself to relax deeply.
Release any effort and disappear into the silent background of experience in which all is happening.
Thoughts rising and falling,
Sounds coming and going,
And sensations arising and passing.
Just be.
Silently repeat the following intentions to yourself.
In each moment of life,
I become progressively more at peace.
In each moment of life,
I become progressively more at peace.
I am the spacious awareness in which my entire life arises.
I am the spacious awareness in which my entire life arises.
I am the witness observing thoughts,
Images,
And sounds like clouds moving through a clear blue sky.
I am the witness observing thoughts,
Images,
And sounds like clouds moving through a clear blue sky.
Relax and trust here and now.
Trust that whatever releases,
Shifts,
And changes that need to happen for your highest good are happening without your needing to do anything about it.
Be spacious,
Calm,
And at ease.
Gently begin to become more aware of your surroundings.
Feel the weight of your body on whatever surface you're on,
The temperature of air against the skin,
And the movement of breath in the belly.
Stay relaxed.
Bring your attention to the heart center.
You can bring the hands up to the heart if that feels good.
Notice the calm of the breath,
The stillness of the mind,
And the overall spaciousness of your being.
Take a moment of gratitude for yourself for taking this well-deserved time to nourish your being in your life with this practice,
And set an intention to carry this level of peace and ease with you into the rest of your evening,
Perhaps even the next couple of days.
Take your time coming back to the room,
Allowing the eyes to softly open.
I thank you for joining today,
And I'll see you next time.
