Hi my friend!
I'm very happy to see you here for our practice.
This guided meditation is designed to help you release negative emotions and stress before sleep.
By mindfully observing and releasing emotions from your day you can reduce emotional tension,
Prepare for a more restful sleep and gain insights into your emotional patterns.
So find a comfortable position.
You can sit upright in a chair with your feet flat on the floor or lie on your back in bed.
Close your eyes and take a few deep breaths.
Inhale slowly and deeply through your nose,
Expanding your belly and exhale slowly through your mouth,
Releasing any tension.
Bring your awareness to your breath.
Notice the sensation of the air entering and leaving your body.
Do not try to change your breath but just observe it.
Embrace with your attention your whole body and notice the areas of tension,
Any sensations that you have,
Any points of relaxation,
Areas of movement caused by your breath.
Take a note of the general state of your physical body.
We will be working with the emotions going through each hour of the day and with each hour ask yourself what emotions do I experience?
Where in my body do I feel these emotions?
Try to find that exact part or a general area in your body where these emotions are physically present.
Acknowledge each emotion without judgment.
Simply observe it as a wave of energy passing through you.
On an inhale visualize breathing into that part of your body where the emotion is present and with a slightly longer exhale simply release this emotion.
Imagine it flying out of your body or dissolving into the air.
Throughout whole meditation try to breathe deeply with your belly and exhale slower and longer inviting a sense of relaxation.
If you can't recall any emotions for a particular hour don't worry just continue with the next hour.
Begin to recall your day.
Start with the moment you woke up.
How did you feel?
What was the first emotion that you've experienced?
Where in the body is it?
Feel this emotion now and send your breath there and release this emotion.
Remember the emotions in the first hour after you woke up.
Find the place in your body to breathe into and let go of emotions with a longer exhale.
What were your emotions before 9 a.
M.
?
Emotions from 9 a.
M.
To 10 a.
M.
Emotions from 10 a.
M.
To 11 a.
M.
Emotions from 11 a.
M.
Till noon from noon to 1 p.
M.
From 1 p.
M.
To 2 p.
M.
From 2 p.
M.
To 3 p.
M.
From 3 p.
M.
To 4 p.
M.
From 4 p.
M.
To 5 p.
M.
From 5 p.
M.
To 6 p.
M.
From 6 p.
M.
To 7 p.
M.
From 7 p.
M.
To 8 p.
M.
Emotions from 8 p.
M.
To 9 p.
M.
Emotions from 9 p.
M.
To 10 p.
M.
And from 10 p.
M.
To the present moment.
Now notice your emotions in the present moment.
What are they?
Where do you feel them in your body?
Breathe into these emotions and then exhale them out,
Releasing.
Take a moment to appreciate the calmness and peace that arises from letting go.
Now,
Silently reflect on three things you are grateful for from today,
No matter how big or tiny.
Allow this feeling of gratitude to fill your heart,
To wash away any remaining negativity.
Take a few deep breaths and allow yourself to relax.
Notice how your body feels compared to when you began.
By working with emotions this way,
You can relieve emotional tension and cleanse your subconscious mind,
Preparing for a more restful sleep.
By regularly paying attention to the emotions that you experience throughout the day,
You can start to see patterns and identify areas where you make positive changes.
Have a nice and relaxing sleep and a great morning.
