Hello.
Get yourself comfortable whether you're lying down in bed or sitting on a chair.
When you are ready,
Close your eyes.
Take a deep inhale through your nose and a slow exhale through your mouth.
Take another deep inhale and a slow exhale.
Finally,
One more time,
Deep inhale and then exhale.
Scan your body for any tension.
When you find some tension,
Mindfully massage that area and feel the relaxation.
If you feel tension in your shoulders,
Focus your mind on it and let that tension melt away.
Slowly scan the rest of your body.
Now shift your focus on being grateful.
What are you grateful for today?
Find five things that you are grateful for today and start each sentence with,
I am grateful for.
For example,
I am grateful for the nice lunch I had today.
I am grateful for a successful client meeting today.
I am grateful for waking up on time today.
Whatever it is,
It doesn't matter if it is big or small.
Be truly grateful for what has happened today.
I'll give you a minute to thank today.
Pay attention to your breathing.
If your breathing is shallow,
Breathe a little deeper.
If it is fast,
Breathe a little slower.
The slower and deeper you breathe,
The more peace,
Presence and joy you will experience.
If you are not aware of your breathing,
Breathe a little slower.
The slower and deeper you breathe,
The more peace,
Presence and joy can be experienced.
Think about all the people you may have interacted with today.
Whether you spoke on the phone,
In person or sent an email or text message.
Put your hands on your heart and wish them well.
As we prepare for an evening of sleep,
The thoughts,
Feelings and connections you have had today,
Let them go and let them pass.
Take a deep breath in through the nose and out through the mouth.
Take a few more as you need and let go of the events today.
I will let the music play out and as it continues to play,
Enjoy it.
Let it soothe you as you prepare for a peaceful and pleasant sleep.
Thank you for watching!
