I appreciate you joining me for this meditation.
It's been a long day,
I'm guessing,
And.
.
.
All that is now left to do is to let go of many of the experiences and in many ways thoughts that have been occupying you throughout the day.
So make yourself as comfortable as possible.
As possible as we wind down.
Before we ease into sleep.
You may gently now close your eyes.
And together let's take a deep breath in through the nose.
Slowly breathe out.
Relax your body.
As you exhale.
Notice how you feel this evening.
And notice what it is.
That you would like to let go of before.
You're welcome.
A new night's sleep.
Become aware of where in your body.
Your muscles may have unconsciously tensed up.
You don't have to do anything yet,
But let's be aware of where our body is at in this moment.
And now let's let out a big yawn together.
Mmmmmmmmmmmmm.
Notice where you feel the breath.
In your body.
Most distinctly.
Where do you feel the sensations of breathing?
Is it coming from your nostrils?
From your shoulders or chest.
Perhaps even your belly.
Where do you breathe into?
Just become aware of how your body is.
Moves and feels as you breathe.
And you'll notice the thoughts have already begun.
Arising.
And that's okay,
Just notice the thoughts.
And then gently go back.
To your breath.
Go back to noticing.
The sensations of the breath.
On your next exhale.
Relax a little further as you breathe out.
And now we're going to take five deep breaths in.
And we're going to breathe out for about 10 seconds.
When you breathe out,
You can purse your lips so that it's easier for you to exhale.
So let's do this together.
Deep breath in.
Hold and breathe out for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And breathe in.
Hold.
And breathe out.
Three.
Four,
Five,
Six,
Seven.
8.
Nine,
And now breathing again.
Hold and breathe out,
Too.
3.
Four.
Five.
6.
Sever.
8.
Nine.
And breathe in.
.
.
Hole.
And breathe out.
.
.
2.
.
.
3.
.
.
Four.
Five.
6.
Server.
8.
9,
10.
Last one.
Let's take a deep breath in.
And breathe out.
.
.
2.
.
.
3.
.
.
4.
.
.
5.
.
.
6.
.
.
7.
.
.
8.
.
.
9.
.
.
And 10.
And let's check in on our bodies.
Notice how your body feels.
And begin by relaxing your forehead.
Just release and relax some of that tension from your forehead.
Relax your jaw.
Relax your shoulders.
Relax both your arms.
Relax your chest.
Relax your belly.
Relax both sets of fingers.
Relax your shoulder blades.
Relax your bum.
In your pelvic region.
Relax both legs.
Both knees.
Both ankles.
Just relax both sets of toes,
Ensuring that your entire body is fully relaxed.
Relax now.
Go back to noticing.
The rhythm of your breath.
The natural flow.
Of your breathing.
As you inhale and exhale.
Naturally.
Become aware of how it feels.
Now we're going to take a deep breath in.
When you breathe out,
Imagine letting go of all your thoughts.
Let them all out.
Again.
Deep breath in.
.
.
Let go of all your thoughts.
Imagine them just leaving your body now.
One more deep breath in.
And let go of more of those thoughts,
Just imagine the thoughts now disappearing into nothingness.
And find your natural rhythm.
Your natural breath.
You don't have to do anything.
Becoming aware of how your body functions automatically.
Is plenty.
Notice how deep each breath naturally is.
Now we're gonna take another three breaths.
Deep breath in.
Breathe out,
Let that physical tension leave your body,
Relax your body further as you breathe out.
And again,
Deep breath in.
Breathe out and relax your body even more now.
Let go of some more of that physical tension.
And have a deep breath in.
.
.
And again,
Relax your body even further as you gently exhale.
And now.
Just notice.
How your body feels.
Notice the movements of your body as you breathe.
The Pace.
The Presence.
The balance.
And now I'd like you to breathe into your heart.
Deep breath into your heart.
And when you breathe out,
Imagine letting go of all that burdens your heart.
So let it all out.
Helping your heart feel a little lighter.
With this exhale.
And again,
Deep breath into your heart.
And release some more of that tension from your heart.
Helping your heart feel a little lighter.
Another deep breath into your heart.
And loosen and release.
Let it all out of your heart,
Helping you feel a lot lighter.
Helping your heart feel more at peace.
And just notice your natural rhythm.
Take note of how it feels to feel relaxed.
Just being there in the now,
In a place of comfort.
Breathing gently.
Expanding like a balloon when you breathe in.
Deflating when you breathe out.
And just relax your muscles further on your next exhale.
You may repeat the following affirmation after me.
Today.
Is complete.
I surrender.
To what I cannot.
Control.
And I choose peace.
For the evening.
Let's say it one more time together.
Today is complete.
I surrender.
To what I cannot control.
And I choose peace for the evening.
Take one last deep breath in.
And slowly breathe out,
Letting go of even more tension,
Helping you now feel most at peace.
Ready to embrace a deep slumber.
Allowing you to wake up feeling more revived.
And more excited about the day.
So let's punctuate this meditation with a yawn.
Let's all yawn together.
Mmmmmmmmm.
And you may either enjoy the rest of your night and fall asleep.
Or open your eyes and welcome.
Your physical surroundings and enjoy the rest of your evening.
I appreciate you.
From my heart to yours.
Thank you.
