Good evening!
Welcome to your nightly ritual meditation practice.
This is a nightly ritual that I have been exploring in my own practice lately and what I love most about it is that over time what starts out as intentional and disciplined in practice has turned into instinctual meditative moments filled with positivity.
The more often we broaden our awareness of positive occurrences in our day and the positive emotions tied to them,
The more we can build our life around experiencing the beauty that life has to offer.
This practice is designed to be done as the last thing you do before you fall asleep.
So you'll want to make your way into bed and once you are lying down and ready for sleep you'll close your eyes and set yourself up for a nice restful meditation.
If you'd like you can imagine your spine as a long line that runs from the crown of your head all the way down to the tip of your tailbone and then align your body so that the right and the left side feel symmetrical.
If you haven't already shut down the eyes and start to tune into the sensations of your body.
Feel the surface beneath your body.
Feel your cozy blankets or sheets against your skin.
Notice the weight of your head as it rests on the pillow and then start to tune into the sounds that are available to you right now.
This is where we meet the present moment and this is where our practice truly begins.
Take a deep breath in through your nose,
Filling up your belly,
Filling up your ribs and then open the mouth and sigh the breath out.
Relax your body and nudge your mind gently to focus on three things that happened in your day that went well.
It could be anything that brought you feelings of joy,
Optimism,
Hope.
Anything that went well today that brings you a general feeling of positivity.
Good.
Let that sink in and then gently let it go.
Bringing your mind now to three parts of the day that felt like a blessing.
These can be things that happened in the day that felt like you'd been given grace,
Support,
Love,
Forgiveness or acceptance.
Take your time.
Beautiful.
As you let that sink in,
Start to tune into the visceral experience in your body.
Noticing any sensations around the heart space.
Maybe there's a warmth,
Maybe there's a sense of compassion or a sense of love.
Let yourself bask in the glow of positivity here and then gently let go of the meditation and allow yourself to drift off to sleep.
