This is a night time ritual meditation from Be Here Now,
Your go to place for everything meditation,
Mindfulness and mental health related.
Dub dub dub,
Dot,
Be Here Now,
Dot one.
Good evening,
I trust your day went well.
Please take a sitting position,
Either on a cushion or a chair,
And feel your backside or feet ground you firmly into the earth.
With your hands resting gently in your lap,
Palms open,
And now close your eyes.
Let's connect with the breath.
Invite a slow,
Warm,
Deep in-breath through your nose.
Feel your chest and belly rise.
Hold the breath at the top.
Now slowly release the air through your lips,
Exhaling deeply and fully,
Emptying your belly,
Connecting to the sensations in your body.
Take another deep breath,
Inhaling through your nose.
Welcome the air down,
Even deeper into your belly,
Holding the breath at the top,
And then consciously,
Slowly releasing the air through your open mouth.
Deep inhale,
Belly rises.
Long exhale,
Belly falls.
Deep inhale,
Belly rises.
Long exhale,
Belly falls.
And now breathe naturally.
Feel where there's stillness in your evening.
If you completed our morning meditation ritual this morning,
Did your intention from that meditation manifest your satisfaction?
Please reflect on that for just a moment.
What's happened today has happened,
And what's happening tomorrow is tomorrow's business.
Right now,
We're going to focus on cultivating gratitude for all the good things that happened today.
We're going to work through your day today,
From the moment you woke up to this moment right now.
Choosing 10 or more moments as you work your way through,
For which you really appreciated being alive.
It might have been the cozy warmth of your bed when you first woke up.
A cuddle from a loved one.
A sunrise.
The sweet taste of your hot coffee this morning.
A nourishing breakfast.
The feel of a breeze on your face as you walked out the door on your way to work.
A thank you and a smile from a stranger as you let them through a door before you.
The way the trees waved at you in the wind.
Work your way through your day,
Counting at least 10 moments off on your fingers that you're grateful for experiencing.
Perhaps count a moment for each in-breath you take,
But breathe naturally.
We'll do this now.
And with the next slow,
Warming,
Conscious in-breath,
Welcome it into your body.
Feel it swirling into your lungs and belly.
Really feel that aliveness.
Feel the tingling in your limbs,
The warmth in your torso.
Now feel again the out-breath.
You're alive.
Give thanks just for that.
Bring your hands to prayer position in front of your heart.
Take a moment,
Bring a smile to your lips,
To the corners of your eyes,
And breathe.
Now move your hands in prayer position to touch your forehead between your eyebrows,
Feeling the connection with your mind and spirit.
Feel a wave of gratitude spread.
Thank you for this life and experience.
From your forehead,
Through the back of your head,
Down your neck,
Between your shoulders and your torso,
And down into your pelvis and hips.
Feel the tingling carry on down your legs and into your feet,
And from your whole body to the ground.
Place both hands back on your heart,
One on top of the other,
And offer a deep thank you.
Continue to breathe softly in through your nose and out through your mouth,
With each exhale sending love,
White light,
And gratitude outwards for all that nourishes your world.
Bask in this feeling of gratitude,
Feel it circulating throughout your body,
And as you continue to send heartfelt intention out into the world,
Know that everything is perfect within this moment.
Breathe slowly,
Consciously,
Naturally.
Bring your awareness back to the space you're sitting in,
The room around you,
The things in that room,
And your place in it.
Sense your position on the cushion or chair where you're sitting.
Feel your hands in your lap,
Move your fingers a little.
When you're ready,
Come fully back into the space by slowly opening your eyes.
Welcome back.
This evening and tonight's sleep is going to be amazing.
