Welcome to this meditation.
This is a meditation to put away the day after a long day of work or just being alive,
Which is sometimes enough work.
So you can do this meditation either seated in a comfortable position,
On a chair,
On the floor or lying down.
If you're doing this right before going to sleep,
Lying down would be the option for you.
So close your eyes and make sure that you're very comfortable.
Begin to bring your attention to your breath.
Feel it moving in and out of your body without trying to force anything.
Just observe it as it supplies your body with energy and oxygen.
Then with your exhale,
Relax your shoulders.
Inhale,
Create length in your spine.
Sit up tall,
Feel as if somebody was pulling you from the crown of your head up towards the sky.
And then exhale,
Sink deeper into the ground.
Release any tensions that you're feeling in your body.
Let go of any holding.
And just come to terms with the idea that this day is now over.
Let go of any pressure,
Any demands,
Any roles you have to play during your day.
Let go of anything that takes you away from just being right here right now,
Sinking into the ground.
Think of something that worked out really well today.
Something that you accomplished,
Something that you started or finished.
Someone that made you smile.
Just bring up a positive memory.
And then with your exhale,
Let that go.
With your next inhale,
Bring up something that you learned today.
Think about how you can use what you learned today tomorrow.
Don't stress about it if nothing comes to mind immediately.
Take another deep inhale and then exhale,
Let that go too.
Think of something that was holding you back today.
Something that was standing in your way of getting where you wanted to go or doing what you wanted to do.
Think of one other way to approach this tomorrow.
And then exhale and let that go.
Take a deep inhale now.
Feel space being created in your brain and in your chest.
Then exhale.
Exhale any remaining thoughts,
Feelings,
Sensations out of your body.
Begin tidying up,
Preparing for a restful night.
As if you were sweeping your body clean of any residue of this day with your breath.
Inhale deeply and create space.
Feel your body expanding,
Becoming lighter,
More spacious.
And then exhale.
Release any holding,
Any worry,
Anything that's left of this day.
Let it out,
Let it go,
It's over.
So inhale and be in this moment.
Exhale,
Relax deeply into this moment.
Into the presence of your awareness,
Into the silence,
Into relaxation.
Feel your body completely relax now,
From the crown of your head to the tip of your toes.
There's nothing you're holding onto anymore.
You're completely light.
This day has left you.
You're ready to sink heavier into the ground.
Whether you wish to come back from this meditation and continue your evening or whether you wish to fall asleep now,
I'll leave you here.
And I hope you enjoyed this meditation.
Until next time,
Namaste.
