Hello,
Welcome to this Bedtime Journaling meditation.
Journaling is a magical practice,
A creative tool that supports mindfulness,
Offers insights,
And even allows us to literally write our lives.
And in this practice,
You'll use journaling to support a good night's sleep.
We all have those nights,
You know the ones I'm talking about,
Where your thoughts are thumping up against the walls of your mind,
Bumping up against a good night's sleep,
That conversation you regret,
Or the one you're anxious about having,
Or that upcoming event,
Or current events.
So much can get in the way of a good night's sleep.
The thoughts that can keep us awake,
Cause anxiety,
Disrupt our sleep patterns.
In this practice,
You will use journaling to release these distractions,
To set yourself up for a good night's sleep,
A good night's rest,
And a good day ahead.
So let's get started.
Get cozy.
I mean really cozy.
Comfortable.
Ready to sleep.
But still able to write.
So you might have the lights dim in your room.
You might have a book light.
Just whatever works for you,
Set yourself up for coziness and a little mindfulness and some journaling.
And gently close your eyes.
And without overthinking,
Just start to notice.
Notice the sounds around you.
Notice your body and your breath.
Notice your heartbeat.
And notice the thoughts looping around in your head.
The distractions.
The things that bothered you about today.
The things you said or things that were said to you that you wish weren't said or you didn't say.
All those thoughts.
All those instances.
Allow yourself to see them,
To think them,
To feel them now.
These are the things you would like to leave behind.
You don't want to take these things with you as you move into sleep and rest and your next day.
So really,
Really dive into all this emotion,
All this worry,
Anxiety,
Thoughts,
Repetitive patterns,
Whatever it is that is up for you now.
And turn to your journal and leave it there.
Write it on the pages of your journal.
Release it to the pages of your journal now.
I'll give you a few moments and I'll be back.
Check in here.
Check in here.
See if there's anything left.
You might want to check in by closing your eyes,
Breathing in,
Noticing how you feel in your body,
Noticing if there are any residual feelings or thoughts or issues from today or even yesterday or the day before that that you wish to leave on the page.
Things you do not want to carry with you into sleep and rest and tomorrow.
Leave these things on the page.
I'll give you a few more moments to do a little more journaling on this and I'll be back.
Now,
Take a moment and think about your day.
And even if it wasn't,
As we like to say,
A good day,
Was there one thing that made you smile?
One thing that you can be grateful for?
One thing that brought you joy?
Think about your day and think about what you're grateful for,
What made you smile,
What brought you joy,
What you loved,
And write about that.
I'll give you a few moments and I'll be back.
Good night.
And with this energy,
What you're grateful for,
What made you smile,
What you love,
What brought you joy,
With this energy,
I invite you to set a tiny intention,
Just a word or two that might describe how you want to feel tomorrow,
Thinking about your day and how you want to move through your day.
What energy do you want to represent you and your day?
And as you turn to your journal and write this word,
You might write a little bit more.
For instance,
If you want to feel joyful,
You might write about how as you move through your day,
You can't help but spread joy.
Little joy bubbles are emanating from your body,
From your smile.
And as they pop,
Joy spreads.
And I know that might sound silly to you,
But doesn't it make you smile?
It makes me smile as I say it out loud.
So turn to your journal,
Set your tiny intention,
And have some fun writing about how you want to feel tomorrow.
I'll give you a few moments and I'll be back.
And one last thing,
As you end your journaling,
You might want to offer yourself the suggestion of a sweet night's sleep,
Which I will wish for you right now,
So that when you're ready to close your eyes and drift off,
You have a sweet sleep,
Sweet dreams,
And you wake up to a sweet tomorrow.
Thank you so much.
Namaste.
