Welcome to this nighttime meditation on ending the day with gratitude.
Together we'll sink into deep sleep while we are accomplishing the wins of the day.
Especially on days when it's difficult to touch that feeling.
It can be of most benefit for us and our mental health.
The more we practice gratitude,
The more new neural pathways are being formed and strengthened in the brain,
Making it easier,
Quicker and more automatic for us to think positively,
To be optimistic in life and to find solutions faster.
So wherever you are,
Can you bring your awareness to how comfortable you are laying right here and right now,
Feeling the softness of your mattress below you and the support that it brings you,
Feeling the warmth or coolness of the blanket that's resting on your body and feeling your head and neck resting gently in the softness of the pillow.
Can you make yourself five percent even more comfortable?
Making some small adjustments.
And as you're laying super comfortable here,
Let's take a few deep breaths together,
Fully exhaling out through the mouth until you've released all air and allowing the inhale to arise naturally.
Take another full exhale out and allowing the soft inhale to float in through your nose,
To the back of your throat,
Allowing your inhale to reach deeply and exhaling fully out through your mouth.
Repeat that one more time on your own pace.
And notice as your body begins to wind down,
How you're allowed and given permission to release the weight of your day,
To pause your mind's thoughts and to nestle in your comfortable bed for a really restful sleep tonight.
And bring your awareness towards things that you can celebrate today,
Even something small or something that's taken for granted,
That you can be grateful for.
For example,
You have access to clean water,
To internet,
Electricity,
A warm meal,
A roof over your head and a bed below your body supporting you.
Begin simple,
With the simple things we often overlook and allow your mind to come up with new things that you can be grateful for from today.
Can you notice the beautiful sensations that arise as you are feeling this gratitude?
Now this soft and warm sensation of gratitude spread throughout your whole body,
Like warm liquid honey spreading itself from your heart space,
Your belly,
Out into both your arms,
Hands,
And fingers,
Binding its way up from your whole back to your shoulders,
Neck,
And throat,
Where this warm liquid honey,
This warm sensation of gratitude spreads in every single cell,
In your face,
Your eyes,
Until the top of your head,
Your whole upper body,
Is filled up with this beautiful energy that also attracts new opportunities that are aligned with who you want to be in life,
That attract more of these blessings.
And then,
Feeling how this sensation spreads from your upper body down into both your hips,
Melting away any tension or pain in your lower back and hips,
And then spreading throughout both your legs,
Your upper legs,
Knees,
And lower legs,
Binding their way down into both your feet and all 10 toes,
And feeling how your entire body,
From the top of your head to the tip of your toes,
Is held safely,
Held in this warm golden light.
Every single cell in your body right now is melting any tension and deeply resting from all the hard work,
Bringing your awareness now to your feet and the soles of your feet,
Feeling the spaciousness and the quiet that's present in your feet.
We are shifting our focus from being in our minds the whole day to now deeply resting and being where your feet are,
Here in your bed,
In this moment.
And feeling how any weight,
Any worries of the day are slipping through your fingers,
Falling through your bed into the earth,
Completely letting go,
Allowing both your mind and every cell in your body to sink even deeper into a rejuvenating rest and deep sleep.
