Let's begin this meditation by finding a comfortable position.
Starting by closing the eyes,
Allowing the sense of sight to switch off for the evening.
As we begin to wind down for the evening,
Becoming aware of breathing consciously,
Knowing that you don't need to change the breath in any way.
Relaxing into the inflow,
The outflow of the breath.
Now just gently scanning the body and releasing any tension that might be present.
This includes muscles around the eyes,
The jaw and the shoulders.
To begin to soften the body for total relaxation.
Now we're going to move on to practicing some gratitude as we begin to wind down for the evening.
So I invite you to reflect on three things that you feel grateful for today.
And these things don't need to be magnanimous in their nature.
They can be as simple as a nice meal or a kind conversation.
Let's now reflect on these things that we're grateful for.
And as you feel this sense of gratefulness permeating through the body,
You might start to become aware of any stresses evaporating or dissipating.
This is because when we practice gratitude,
We can transform common days into joyous ones while turning routines into journeys and uncertainty and change into opportunities and blessings.
Gratitude can be described as the healthiest of all human emotions because it brings us happiness and joy.
So it's a lovely way to end our day,
To allow gratitude to radiate through the body.
That's it.
Let's check back in with the body now,
Noticing if there are any remaining areas of tension.
And if there are,
Taking this opportunity to soften and release those areas,
Allowing the breath to relax them just a little bit more.
Checking in with the mindscape now,
Becoming aware of how it's feeling this evening.
Perhaps it's feeling peaceful and relaxed,
Or is it still restless and racing from the busy day?
Either way,
There's no need to change or try and alter anything.
You're just observing here,
Knowing that it's time for the mind and body to rest.
Let's check back in with the mindscape now,
Noticing if there are any remaining areas of tension.
Let's check back in with the mindscape now,
You might become aware that you can sense the in-breath that you're receiving.
It's a gentle flow of soothing,
Healing energy,
Relaxing the body.
As you exhale,
Releasing all those things you no longer need out into the space around you,
Releasing any tension,
Pain,
Fear in both your mind and your body.
If you find your mind has drifted into thoughts,
Gently relax and open your attention,
Perhaps taking a moment to listen to the sounds around you,
Noticing how some sounds are close by and others further off in the distance.
Noticing the silent spaces between sounds,
Allowing yourself to be patient,
Just resting your awareness wherever it feels most restful in the body right now.
As you begin to release and drift further towards deep sleep,
Start to allow the sense of sound to fade out for the evening,
Just becoming aware of your body just naturally breathing,
Breathing in and knowing you're breathing in,
Breathing out and knowing you're breathing out,
Simply noticing the natural rhythm of your body breathing,
Allowing things to just be as they are.
You might become aware of gravity taking its course,
Feeling the weight of the body,
Feeling heavy on the mattress supporting you,
And as you do,
Allowing the sense of touch to fade out for the evening.
Perhaps now you might like to soften the shoulders a little,
The jaw and the forehead,
Relaxing the belly,
Becoming aware now of your sense of taste and smell,
Knowing how connected those two senses are,
And bidding them adieu for the evening,
And as you do,
Knowing you're completely safe in this moment,
Resting in the comfort of the breath,
Allowing whatever may arise to enter and gently fade away.
Thoughts arising and then fading away,
Bringing more awareness to the space between your thoughts and the thoughts themselves,
Connecting with the sense of silence,
The relaxed natural awareness,
With all your senses faded out for the evening.
Allowing your awareness to fade out into a peaceful rest,
And with all your senses faded out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
Allowing your awareness to fade out into a peaceful rest.
