Welcome to this calming evening meditation designed to help you unwind and prepare for restful sleep.
Find a comfortable place where you can relax,
Either lying down or sitting comfortably.
Allow your eyes to gently close and take a deep breath in through your nose.
Release it fully through your mouth with a sigh.
Do that one more time,
Deep inhale through the nose and sigh it out through the mouth.
One last time,
Deep inhale in and sigh it out.
Take a moment to settle into your position.
Notice the support of the surface beneath you and let your body sink into it.
What adjustments would you make to be just 1% more comfortable?
Go ahead and make those adjustments.
Now gently direct your awareness to your body,
Starting at the top of your head.
Notice any areas of tightness or discomfort.
As you focus on each area,
Breathe into it and imagine it softening and relaxing.
Move your attention down to your forehead and soften the space between your brows.
Move down to the eyes and let them roll back in their sockets.
Feel your cheeks and jaw and allow them to relax.
Bring awareness to your neck,
Shoulders,
Arms and hands,
Letting them fall softly.
Focus on your chest and belly,
Noticing what's there and gently asking to let go.
Move down to your hips,
Legs and feet,
Feeling them getting heavier and heavier with each breath.
Rest here,
Noticing the relaxation washing over you like a wave embracing every part of your body.
Think about everything you've accomplished today.
Whether the day was productive or not,
Acknowledge your efforts.
Now visualize the events of the day as if they are drifting away on leaves floating on a gentle stream.
Imagine each thought or concern floating away from you,
Becoming smaller and less significant as it moves downstream.
Allow yourself to let go of any lingering thoughts or worries.
Just watch them float by,
Slowly moving further and further away from you.
Think of one thing that you are truly grateful for today.
It can be simple,
Such as a kind gesture or a moment of joy.
Allow yourself to fully feel the sense of gratitude and appreciation for this moment.
Let this feeling of gratitude wash all over you.
Now repeat to yourself these affirmations,
Either silently or aloud.
I release the events of the day and embrace peaceful rest.
I am at ease and ready to rest deeply.
I have done my best today and now I allow myself to relax.
I am grateful for the experiences and lessons of today.
Imagine a serene and calming evening scene,
Such as a quiet beach,
A peaceful forest or a tranquil meadow.
Visualize yourself in this place,
Feeling completely at ease.
Picture the calming details of this place,
Soft waves,
Gentle breezes or the caressing light of the moon shining onto your skin.
Look up at the sky and see the sparkling stars above you.
Notice the colors of what surrounds you.
Notice what you can touch with your hands.
Notice the beautiful calming smells of this place.
Allow yourself to rest here,
Enjoying the sights and sounds.
Begin to bring your awareness back to the present moment.
Notice the surface beneath you and the gentle rhythm of your breath.
Stretch out your body if needed.
As you drift off to sleep,
Carry with you the sense of calm and relaxation from this meditation.
I am wishing you a restful night's sleep.
Namaste.
