Hi and welcome to this evening meditation to help you wind down and prepare for sleep.
Begin by finding a comfortable position,
Either laying down or seated upright with a tall spine.
And just take a moment to align yourself and to find the perfect balanced posture for you.
If it feels good for you,
Softly close your eyes.
And try to shift your awareness to the breath.
Just watch your inhales flow into your exhales and exhale back into the inhale.
And as you watch the breath,
You find that your body starts to naturally soften and relax.
Each time you exhale,
Your body is breathing out tension,
Making you more and more relaxed.
The evening is a great time to let go of the day,
To release the old,
To let go of what was,
To let go of what no longer serves you.
Similar to having a morning routine,
In which you prepare yourself for the day ahead,
An evening routine is a great way to let go of the day and prepare yourself for sleep.
Your evening routine is something that is unique to you by finding a calming space and time to reconnect to your conscious experience.
You'll feel more grounded,
Helping you get a better sleep and experience a deeper sense of wellness.
For some people,
This evening routine can include some reflective journaling,
Gratitude practice,
Soothing music,
Taking a warm shower or bath,
Slipping on your comfy pajamas and turning on a candle or incense and doing a meditation such as this.
There is no right or wrong,
Just include what feels good for you.
So take a moment to reflect on your day.
Reflecting at the end of the day helps you to let go of whatever happened today.
It lets you clear your mind before resting your head on your pillow tonight.
Now imagine you are sitting by a campfire.
You are talking about your day with your friends or with a loved one.
You are talking about all the positive things that have happened today.
Think about what you did today,
Where it was,
How it made you feel and why it made you feel that way.
Then tune into what sensations you felt in your body.
Did it make you smile or laugh?
Or did you experience a great sense of accomplishment?
Then take a moment to shift your awareness to how you feel.
Take a moment of stillness to really feel those sensations in your heart,
In your chest,
In your torso and in your entire body.
Friendly to you.
Now give yourself permission to let go of the day.
Let go of the good things that have happened.
Let go of the lessons you have learned.
Set aside all the things you feel you have to do.
Setting aside the tasks,
The to-do lists.
Let go of what no longer serves you.
Old thoughts,
Old behaviors.
Just repeat.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
And as we come to the end of this practice,
Set an intention for the rest of your evening.
An intention to rest deeply.
Resting with positive thoughts and positive energy in your system.
Giving you the ability to sleep deeply and soundly.
Awakening refreshed in the morning.
Then slowly bring yourself back to the room.
Gently wiggle your fingers,
Wiggle your toes,
Twitch your nose,
And open your eyes.
Thank you for listening.
Have a wonderful evening.
