Beautiful people,
Welcome.
This is your time to let the day soften and unwind.
Find a comfortable position,
Perhaps lying down or sitting somewhere quiet,
A sacred space for you to relax.
Allow your eyes to gently close,
And take a slow breath in through the nose,
And a longer breath out through the mouth.
And again,
Inhaling gently,
Exhale,
Let out a quiet sigh,
Just like a sound of the wave.
Inhale,
And sigh it out.
There's nothing left to solve in this moment.
Just allow yourself to merge into being.
So let's begin by noticing the simple rhythm of your breath.
No need to change it,
Just observe the inhale as it arrives,
The exhale as it leaves.
And if your mind feels busy,
That is okay.
Evenings are often loud when it comes to thoughts,
Since we pushed everything aside during the day,
Feelings,
Sensations and thoughts.
When your day becomes quieter,
The mind oftentimes starts to rebel and take it all out in thoughts and busy mind patterns.
But we're not here to silence the mind,
We're here to let it settle naturally,
To make it feel safe.
Let us begin.
Now gently lengthen your exhalation,
Letting all the air out from the lungs.
We're going to take a few breaths with counting,
Slow and easy.
We inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
Continuing,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
And again inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
Continue at your own pace,
Aiming for longer exhales to help send a quiet signal to the nervous system,
A signal that it is safe to relax.
Nothing dramatic,
Nothing abrupt or urgent,
Just a gentle signal to unwind.
Bring awareness to your forehead,
Imagine soothing it out,
Let the muscles around your eyes soften,
Unclench your jaw and let the tongue rest at the bottom of your mouth.
Notice your shoulders,
If they've been holding the weight of the day,
Allow them to drop slightly,
You don't have to carry all that weight right now.
Now imagine placing the events of today into a container,
Not denying them,
Not judging them,
Just settling them down for the night,
They will be there tomorrow if needed,
But for now you are allowed to rest.
Take another slow inhalation,
Gather all the energy in and exhale it all out.
Bring attention to your chest,
Notice if there is any lingering tension,
With each exhale imagine it dissolving a little more.
Shift awareness to your belly,
Let it be soft,
Let it rise and fall naturally,
There is nothing to hold together,
Nothing to brace against,
Just breathing,
And if thoughts arise,
And they likely will,
After all our mind is called the monkey mind for a reason,
To gently label the thoughts as merely thoughts,
Just return to the rhythm of your breath,
No frustration,
No judgments,
Just observations,
A busy mind is not a failure,
A busy mind is nothing bad,
It's simply energy that hasn't yet slowed down,
And you are teaching it how to do so,
Through this quiet reflection.
Now allow the breath to return to its natural rhythm,
No counting,
Just easy breathing,
Imagine your whole body getting heavier,
Supported by the surface beneath you,
The ground holding you,
You don't have to hold yourself up anymore,
And take three slow breaths here,
Inhale,
And exhale,
And again,
Letting the body sink,
Inhale,
Exhalation,
One more release in the day,
Slowly inhale,
Gather it in,
And with sound,
Exhale it out,
If you are moving into sleep after this,
You can remain here,
And allow yourself to drift naturally,
If you will be continuing your evening,
Begin to deepen the breath slightly,
Gently wiggle the fingers,
The toes,
Stretching out the body,
In the space above your head,
Stretch the hands,
Lengthen the spine,
Tickle the senses,
Back to life,
And when you're ready,
You slowly open the eyes,
May you carry the softness with you,
For the remainder of the evening,
The day is complete,
You did enough,
Rest is allowed,
And thank you for joining me for this meditation,
If you enjoyed it,
Make sure to bookmark the meditation so you can return to it anytime you feel necessary,
With much love,
Namaste.
