Good evening everybody.
I'm very glad that you made it to this meditation after probably a long day.
So settle in,
Get comfortable.
I suggest you lie down in bed already,
Get a nice pillow and a warm blanket,
So you can really settle in for the night.
And observe your breath.
What is your breath like right now?
Is it deep or is it a bit shallow?
Anything is fine,
Just notice it without trying to change it right away.
And start by arriving in your body after this day,
Feeling your energy in your body.
And we'll start off with blessing your body for carrying you through the day,
Especially your legs,
They literally carried you through the day,
So extend some gratitude.
And also the rest of your body,
Your arms,
Your hands,
Your entire body just being there for you,
Helping you with everything you need.
So see if you can really feel the gratitude.
And also of course for just being beautiful and perfect.
And you can also bless your mind for being able to produce thoughts today,
To help you make logical decisions,
To think of new ideas and maybe funny thoughts,
Studying or learning new things.
And just making the right decisions to keep you alive and healthy.
So let's extend some gratitude to your mind for being there for you the entire day.
And now it's time to give your body the gift of relaxation,
It deserves it after a full day of movement.
So really consciously relax your legs,
Your feet,
Your toes,
Your knees.
And then move up with your attention to your hips,
Your belly,
Your chest.
And fully relax.
Also your arms,
Every one of your fingers.
Relax your shoulders,
See if you can maybe drop them a little bit.
Soften,
Soften your neck.
Unclench your jaw if it was clenched and just relax it.
Every little muscle in your face,
Muscles around your eyebrows,
Your eyes,
Your nose,
Your forehead.
Really relax every part of your body.
And now look back at today and see what are the things from today that you feel grateful for.
Can be a big thing,
Can also be the little blessings,
Can be really small,
Anything where you feel gratitude.
What were the moments,
The people,
Situations from today that made your heart open.
Really feel the gratitude for those moments.
And now we'll let those nice moments of the day,
We'll let them go.
These are the things that you're taking with you and no one can take these moments from you anymore.
And now what are the challenges that today presented?
What are the challenges that you faced today?
Were you triggered or annoyed,
Confronted or maybe hurt?
And what can this challenging moment teach you?
Can you find a lesson in there?
Maybe if someone triggered some uncomfortable emotions,
This could be your invitation to be kind to yourself and to learn to zip with those emotions and to fully accept and even embrace them instead of pushing them away.
So feel if you can also extend some gratitude to the difficulties of the day,
The people or situation or anything that made you feel uncomfortable or triggered and thank that situation or person for the lesson it has taught you.
And now let all of the difficult situations from today,
Let them all go and release it.
It's all done and right now there's nothing that we're gonna do about it so we might as well just let it go.
Now we breathe in deeply and we breathe out and we start to settle in for the night.
Feel the energy in your body,
Feel it get heavier and you can ask yourself where is your energy right now?
Can you be fully here already,
Ready to really leave the day behind?
Or maybe your energy is still directed into the past,
To the things of today or before today or maybe your energy is directed into the future and you're worrying about things that you have to do or you feel anxious about things that are yet to come.
Or maybe you're really excited for the future and that's where your energy is.
Or your energy could also be directed to other people.
So try to feel where your energy is directed in and then reclaim your energy,
Redirect it to your body,
To this moment.
Your energy is yours and you are responsible for it.
So really try to reclaim that energy and direct it back to this present moment,
In your bed,
This evening.
Right now there is nothing to do anymore.
You did your very best today,
You did everything you could.
You can be really proud of yourself.
I know I am very proud of you.
And everything you feel like you need to handle in the future,
You can take care of it tomorrow or some other time.
For now there is nothing you have to do,
Nowhere you have to be.
You can just be,
Fully be.
You can feel your body getting heavier,
Sinking into the mattress.
You can feel your breath moving in and out of your body effortlessly.
You are completely safe.
You can trust and you can let go completely.
All is well.
Feel the rest in your body and the relaxation.
And I wish you a wonderful night and sweet dreams.
