Welcome to this evening's meditation.
I'm pleased you're here.
Take a moment to settle into your bed.
As we begin to come home to the calm that resides within.
Allow yourself to sink.
Into the support beneath you.
Let it hold you.
Let your arms rest where they are.
Let your legs feel heavy and relaxed.
And then,
When you're ready,
Gently go ahead and close your eyes.
Take a slow,
Deep breath in through your nose.
And let it go with a long,
Soft sigh.
Once more,
Deeper breath in.
And release.
Let your attention drift to the top of your head.
Imagine a gentle softening.
There's a softness like ripples on the water that slowly spread out.
As you allow that softness to flow across your forehead.
Smoothing away any tightness.
And let it drift through your eyes.
Your cheeks.
Your jaw.
Allow your teeth to part slightly.
And your tongue to rest.
And have a sense of that softness moving down through your neck.
And your shoulders.
And let your shoulders sink into your mattress.
Feel the softness through your arms.
Down into your hands.
And your fingers.
Let your chest feel open.
And at ease.
Let your belly be soft.
Let your lower back mouth.
Soften through your hips.
Your legs.
Your knees.
Your ankles.
All the way down into your feet.
Your toes.
Have a sense of your entire body now.
Heavy.
Support it.
And at ease.
Then in your mind.
Picture a lake at night.
Far from any town.
Beneath a sky full of stars.
The air is cool and quiet.
The water completely still.
And it holds the entire sky in its surface.
Every star.
Every soft shimmer of moonlight.
The lake doesn't try to be calm.
It simply is.
When nothing disturbs it.
And so it is with you.
Beneath the busyness of the day.
Beneath your thoughts,
Your plans.
Your worry.
There's a place within you that is already still.
You don't have to create it.
You only have to let the surface settle.
As you breathe in.
Say silently to yourself.
I am calm.
And as you breathe out.
Feel the repose in your mind.
Spreading outward.
And fading.
Breathing in.
I am calm.
Breathing out.
Letting the surface become still.
Air moving in air moving out.
I am calm.
Notice the stillness.
If thoughts arise,
That's okay.
Thoughts are like leaves landing on the lake.
They make a small ripple.
And then the water is still once more.
There's no need to follow them or push them away.
Just let them drift on by.
Because anything unfinished can wait for tomorrow.
When you'll have renewed energy.
And a clearer mind.
Tonight,
Your only task is to rest.
Just choosing.
To put the day down.
Breathing and let it be so.
Gently.
Move your awareness to the centre of your chest.
Imagine a light.
That's glowing there.
As a warmth to this life.
With each breath.
The light becomes a little larger.
And a little warmer.
It carries kindness.
The kindness you'd offer to a dear friend.
Or tired child.
Tonight,
You're offering it to yourself.
And allow the light to spread from your chest.
Down into your belly.
Through your arms and your legs.
Up into your neck and your head.
Until your entire body is glowing from within.
You are safe here.
You are loved.
And You did enough today.
Have a sense that your breath slows down by itself.
Each exhale a little longer than the inhale.
Almost like the tide going out.
Breathing in,
You calm.
Breathing out.
You're sinking deeper into your bed.
Maybe you can imagine you're lying in a small boat on that still lake The water rocks you gently.
Back and forth.
I can't fall.
And the stars above you.
Seem to fade.
And drear.
Further away.
Your body is warm.
Heavy and peaceful.
Your mind.
Is quiet and still.
All as well.
Just lying here.
In stillness.
It's deeply restful and slate.
Will come in its own time.
Let go of the effort to sleep.
Just let sleep find you.
In its own time.
In its own way.
The lake is calm.
The sky is quiet.
You are film.
You are loved.
You are safe.
Let your thoughts grow softer.
Slower.
Further apart.
Let go of my words Let go of the edges.
Let yourself sink into the stillness.
Rest now.
Day.
Why?
And complete.
Good night.
You
