Hello there old or new friend.
Welcome to this evening meditation in which I help you unwind from what I can understand was probably an eventful and tumultuous day.
As we begin this meditation I'd like you to find yourself seated comfortably or you may lie down.
Ensure that you are in a position that is most comfortable for you and in a dimly lit place that feels safe.
I'd like you to begin by gently closing your eyes.
Take note of how you feel right now in this moment.
Examine your body and notice what it's trying to tell you.
When you do notice a certain sensation,
Just acknowledge it.
You may examine it for a few moments.
Take note of the temperature in the space you're in.
What does it feel like?
Is it warm or cool?
And now shift your attention to the surface on which you are seated or lying on.
How does it feel?
As you settle yourself further in,
You're going to begin with a series of breath exercises.
The exercises will involve breathing in for five seconds,
Holding for five seconds,
And breathing out for ten seconds,
And holding for three seconds,
And repeating that again.
But we will be doing it together so don't worry.
If you struggle to breathe out for ten seconds,
Try pursing your lips like as though you are blowing on hot soup or a candle.
Let's begin.
Take a deep breath in.
One,
Two,
Three,
Four,
Five.
Hold.
Two,
Three,
Four,
Five.
Exhale.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Hold.
Two,
Three.
Inhale for five.
Two,
Four,
Five.
Exhale for ten.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Hold.
Two,
Three.
Inhale.
One,
Two,
Three,
Four,
Five.
Hold.
Two,
Three,
Four,
Five.
And exhale.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Hold.
Two,
Three.
Inhale.
One,
Two,
Three,
Four,
Five.
Hold.
Two,
Three,
Four,
Five.
And exhale last time.
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
And ten.
You may now just take note of your breath and let your breathing resume its natural rhythm.
As you do so and as you settle into the natural rhythm of the breath,
I'd like you to explore the sensations of your breath.
Notice where your breath is felt most distinctly and let your breath flow naturally.
Explore the movements associated with each inhale and exhale.
Notice the pauses in between each breath.
How long do you naturally pause for?
Keep exploring.
If thoughts seep in,
It's perfectly normal.
Just take note of the thoughts.
You may observe them.
Recognize them.
Then you may label the thoughts.
And then gently when you have done that,
Go back to the breath.
Let the breath flow freely.
Nice and peaceful.
There's no rush.
And as you're focusing on your breath,
Ensure your body is fully relaxed.
When you do find a tense part of your body,
Be sure to relax it.
And go back to focusing on your breath.
Just relax your jaw and your forehead.
Relax your shoulders.
Relax your elbows.
Relax your wrists.
The palms of both your hands.
And both sets of fingers.
Relax your chest.
Relax your shoulder blades.
Relax your belly.
Your lower back.
Relax your buttocks.
Relax your pelvic region.
Relax your thighs and hamstrings.
Relax your knees.
And your calves.
Relax your ankles.
Relax the toes on both your feet.
Ensure your entire body is now relaxed.
I'd like you to now take a deep breath in through your nose.
Deep as you can.
Hold.
Slowly exhale to the count of 10.
2,
3,
4,
5,
6,
7,
8,
9,
10.
When you're fully exhaled,
Take note of the gravity as it helps you sink further into the surface on which you are so relaxed.
Explore and experience the sensation of sinking further into this surface.
Embrace it.
Notice how your body feels against the surface.
Embrace this sense of comfort.
Again,
I'd like you to take a deep breath in through your nose.
Hold.
Slowly exhale to the count of 10.
2,
3,
4,
5,
6,
7,
8,
9,
10.
And go back to your body and to your breath.
Notice the rhythm of your breath.
I'd like you to now think of something from today for which you are grateful.
Something that may have happened today that brings out this sense of gratitude in you.
I want you,
Once you have identified that for which you are grateful from today,
I want you to explore the feeling that comes with recognizing this sense of gratitude.
Now just relax your muscles.
Identify any points of tension in your body and relax it.
And you may drift off to sleep now.
Or if you have a few more things to do,
You may gently open your eyes and know that you are now a little more prepared for bed.
May you have a peaceful and blissful and serene night.
Sending you lots of love.
Thank you.
