Today I'll be guiding you through a short bedtime meditation to help you calm the mind and relax before bed.
You can do this meditation laying down and just find a comfortable position for you.
You can either close the eyes or just soften your gaze.
And you might notice that as you lay down for bed at night,
The mind begins to race with thoughts.
With the busyness of everyday life completed,
The mind seems to get just a little bit louder.
This meditation today will help you calm the mind,
Release some of those thoughts and distractions.
So you can come into a relaxed,
Settled in space for a night of rest.
Take a few deep breaths.
Settle into this space,
Inhaling through the nose and exhaling back out of the nose.
Sharing the mind to make room for calm,
Peace and awareness of the present moment.
Notice the resting position of the body.
Nowhere to be.
Nothing to do.
Simply hear softening and releasing.
As you breathe in,
Feel the belly fill up and the body expand with air.
As you exhale,
Notice the body softening.
Picture yourself settling in further and further with every exhale.
Allowing tension to melt away from the body for distractions to drift away from the mind.
Scan the body,
Starting at the top of the head and working all the way down to the toes.
And as your focus moves to each part of the body,
Soften in with your exhale.
And once you reach the toes,
Shift your awareness back to the full body,
Expanding and relaxing with every inhale and every exhale.
Feeling the rise and fall of the belly.
Letting the body soften in completely.
Allowing every inhale to flow through you like a wave of calmness and quiet passing over the body.
And on your exhale,
Let go and continue to soften in.
Keeping the mind in this nice,
Calm space as you complete our meditation today and move on with your night,
Finding rest and renewal for the day ahead.
Thank you so much for joining me.
Namaste.
