Hey there,
Welcome to this bedtime energy clearing meditation.
For this practice you can be already snuggled up in bed.
Make sure you feel really comfortable and then just letting your eyes come to close.
During this practice I'll guide you through a really simple ritual that you can do every night to let go of stress,
Let go of negativity,
Let go of anything that does not serve you so that you can fall asleep with ease and sleep deeply and hopefully wake up feeling energized and refreshed.
So begin to tune in to your breath and as you breathe in notice your body receiving your inhalation and notice your body gently moving with your breath and as you breathe out let go through your body.
Let it land a little bit more heavily upon your bed and if any part of your body needs to be adjusted or shifted a little bit go ahead and do that really inviting yourself to fully arrive here for sleep with comfort,
With ease,
Stay with your breath a little bit longer and see if you can feel your belly rising as you inhale and falling as you exhale,
Breathing a little bit deeper and slowing your breath down and as you begin to settle into the present moment acknowledge if there's anything here with you left over from your day that maybe your mind is still ruminating on.
This could be an interaction that you had earlier today,
It could be unfinished business that you didn't get to attend to.
Acknowledge anything that is here with you now that feels a little unresolved,
Unfinished,
Unsettled and let yourself acknowledge it and then we're going to take a breath,
Just an easy fluid breath to let that go for now.
To let that go,
Set it aside for the night and you can pick it back up tomorrow morning if you wish.
So in your mind's eye you may even want to see the situation or the issue or even the emotions that maybe you're feeling.
You can see this with your mind's eye visualizing something that symbolizes the situation or whatever it is that you're holding on to and then as you breathe in,
Allow your breath to energetically sweep up this thing and as you breathe out,
See this image that you're visualizing moving out of your space,
Away from your bed,
Away from you,
Possibly outside of your bedroom,
Maybe even outside of your home.
And if you need to,
Just repeat that a couple times,
Just breathing in and as you breathe out,
Just seeing the situation,
The emotion,
The issue,
Whatever it is,
Leaving your space,
Remembering that you can return to it at any moment and you likely will pick it back up tomorrow morning to address it or deal with it then.
And then just come back to your body,
Take a deep breath in,
Relax your jaw as you breathe out,
Let your whole body soften without that issue or situation taking up space within your awareness.
You get to become a little bit more settled,
More of you is here now to settle in and sleep.
Now staying with your body and let's take a breath to let go of physical stress and tension now.
So in a similar manner,
Just breathe in and imagine your inhalation just sweeping through your body and as you breathe out any stress,
Any tension releasing,
It may feel as though the stress and tension is just slipping off your body,
Down into the floor,
Down into the earth,
Releasing from your space.
Feel free to repeat that a couple more times,
Just breathing in,
Letting the breath sweep through you,
Breathing out,
Feeling stress and tension,
Leaving you,
Leaving your body,
Leaving your space.
And let's clear your emotional body.
So if there are any residual emotions that are taking up space inside of you right now,
That could keep you from resting deeply.
Let's breathe in and just allow your breath again to sweep through your emotional body and as you breathe out,
Letting go of any stagnant,
Any residual emotions from your day,
Any backed-up emotions that are not serving you in this moment and could keep you from resting deeply.
Let these emotions slide off of you.
You could imagine them slipping down through the floor,
Into the earth,
Out of your space for now.
Remembering you can always pick these back up tomorrow if you wish.
And then notice what's going on in your mind.
Maybe your mind is busy and active tonight,
Maybe it feels dull,
Or maybe your mind is just busy thinking about the day you've had or your to-do list for tomorrow.
Let's take a couple breaths to sweep through the mind,
Releasing any busyness,
Any stress,
Any mental tension that's here with you now.
Letting it go as you breathe out and again just imagining it slipping away from you,
Releasing it from your space.
You might feel your forehead relaxing,
Your head growing heavier as you let go of this mental tension.
Maybe you can feel the breath moving up into your skull.
Notice your breath.
Breathe in slowly,
Breathe out slowly,
And now acknowledge your favorite color.
A color that helps you feel relaxed,
A color that calms you down,
A color that possibly helps you feel grounded and able to rest.
And begin to see this color like a liquid light flowing down out of your ceiling towards your body and letting this liquid light begin to touch down upon your body,
Embracing you,
Wrapping you up,
And helping you feel even more ready for sleep.
Let this color of light move into your body filling up your feet and your legs,
Your hips and pelvis,
Your belly and chest.
Let this light fill up your arms and your hands,
Your neck and your head,
Becoming more grounded,
More relaxed,
Ready for sleep.
Continuing to breathe,
Receiving this healing and relaxing light,
Noticing your body growing heavier,
Feeling as though the back of your body is sinking further down into your bed,
Letting go of any worries from your past or about your future,
And being here in this quiet moment,
Filled with relaxation,
Filled with a sense of inner peace.
Allow yourself to continue receiving this nurturing,
And relaxing light until you drift off to sleep.
