7-Minute Evening Meditation

A meditation that can be practiced each evening to find calm and balance, and to let go of the past to prepare for restful sleep. Listeners will focus on breathing with awareness and find gratitude for the breath as a source of support. This is a simple guided meditation for beginners and anyone else who wishes to build a positive, reliable bedtime routine.

Transcript

Good evening. Let's meditate together before we go to sleep. Let's let go of whatever happened today. At the end of the day, We can carry a lot of weight. Ideas, Reflections, Memories, Projects. Appointments, Emails, Text messages. Sometimes it's difficult to sleep when we take all of these things with us. So an evening meditation. One of the main reasons we do this is to clear the mind, To let go of everything that happened today. So we can truly rest. So find a comfortable position. If you're seated, Feel the earth or the cushion or the floor beneath you. Think of reaching up tall. Straighten your back if you can. Relax your shoulders. You can also do this meditation lying down. Or the chair. Or another comfortable position. When you're ready, Close your eyes. Begin to breathe with awareness. Any way you like. You can try breathing through your nose. Breathing through your mouth. Start to notice the rhythm of the breath. The breath short and shallow. Are the breaths long and deep? Simply observe. Just notice the breath. As you focus on the breath, We can remember the breath has been with you throughout the entire day today. A source of energy. Something that was nourishing and sustaining you, Giving you life. We can find gratitude. For the breath. The next few breaths you take. Cultivate gratitude. Throughout the entire day today, The breath was there to support you. Let's take an inhale together. Exhale, Let it go. Again inhale, Grateful for the breath. And exhale. Fill your heart with gratitude. Last time, Inhale. Breathe with awareness, With gratitude. And exhale, Let it go. Now keeping the eyes closed. Continue to breathe consciously. With every inhale, Remember, This present moment, Be here now. Every exhale, You can send away the past. You can let go of whatever happened today. Try this a few times. Inhale the present moment. And exhale the past, Whatever happened earlier today. This afternoon. This evening. Let these things go. These things are now in the past. And inhale, Present moment. And exhale. Let go of everything that happened before this moment today. Continue on your own. Inhaling the present moment. And exhaling the past. Saying goodbye. To everything that happened today. Clearing the mine. Let's take an inhale together And exhale, Let it go. Pause for just a few moments. Resting in awareness. Noticing. The body is relaxed. If the mind It's a little more calm now. Remembering the breath is always there for you. We can be grateful for that. Throughout the night tonight, When you're sleeping, The breath will be there supporting you. While you get rest, The breath will be. Working hard. It will be supporting you. And it'll be waiting for you in the morning when you wake up. When you're ready, Gently blink your eyes open. Have a beautiful night.