Good evening.
Welcome to your guided night meditation.
Find your way lying down onto the ground.
If you have low back pain,
Tightness or tension,
Slide a blanket or bolster up underneath of your knees to support your low lumbar spine.
As you begin to find your way onto the earth lying down,
Move your body any way that you need to move.
Heels turn in and toes fall out to the sides.
Bring your arms down by your sides slightly away from your hips,
Diagonal your armpits.
Turn your palms to face down towards the earth and allow your fingertips to touch the floor.
Feel the earth as you turn your palms to face down.
Allow your body to become comfortable,
Any fidgets moving,
And then commit to a space of stillness.
Let your body become heavy.
Relax your arms and your legs into the floor.
Feel as when you inhale your belly lifts,
The diaphragm expands,
And when you exhale soften your entire body a little closer into the earth.
Begin to watch your breath.
Bring your awareness to the space above your upper lip.
Breathe in and out of your nose.
Feel when you inhale if the breath is just a little bit cooler than when you exhale.
Cool breath in warm breath out.
From the doing,
The going,
And moving throughout your day,
Simply push pause and allow your body to rest upon the earth as you watch your breath.
Breathe in,
Breathe out.
The mind will wander.
It's designed to think,
And as soon as you notice that you're thinking,
Come back to your breath.
When we move throughout the day,
We engage,
Stimulate,
And activate the sympathetic nervous system.
And here as you allow your body to come into stillness and you begin to digest your day,
You tune on and tune in to the parasympathetic nervous system.
A way in which you allow the mind,
The body,
And the space of doingness to come into a space of beingness.
Do your best to watch your breath.
Notice the effects of the inhale and the exhale as you keep your awareness on the space above your upper lip.
Notice the sensations when you inhale and the sensations when you exhale.
Lie here as long as you need and continue to watch your breath.
Prepare your mind for a deep restful sleep.
Namaste.
