Namaste and welcome to this before sleep meditation.
I suggest to do this practice in a relaxing moment in your evening,
Maybe before going to sleep.
Just find a comfortable position to start this practice.
You can either sit on a chair,
You can lay down in your bed but try not to fall asleep or you can sit on the ground with your legs crossed.
Turn off all your phone's notification,
Turn on a soft light in the room maybe and just try to relax and follow my voice.
Whenever you're ready close your eyes and relax.
Start breathing deeply and reconnect your body and your mind to your breath after this long day.
Let's take together some breaths.
Inhale deeply from your nose and exhale from your mouth.
Let all the air go out.
Inhale from your nose,
Exhale from your mouth.
Let go of the unnecessary things.
Once again,
Inhale,
Exhale,
Let the air go out.
One last time,
Inhale very deeply from your nose and exhale,
Let go of the air out,
Empty your lungs.
Now go back to a natural breath.
Observe the air going inside and outside your nose.
Let your breath flow naturally,
Don't force it,
Just observe it.
Feel your body connected to the ground and feel your body connected to your breath.
Take this moment to conclude your day.
Whatever your day was just try to relax,
To be grateful and to let go of the negative thoughts that you have in your mind.
Follow the breath,
Follow the air entering your nose and going out from your nose.
Whenever you exhale,
Let all the unnecessary things go out,
Leave your body,
Leave your mind.
Breath helps you to let go with exhalation.
It creates space in your body,
It creates space in your mind as well.
Whenever you exhale,
You release all the negative thoughts,
All the stress you accumulated during the day,
All the anxiety,
Everything that is not necessary anymore.
Just let go.
Enjoy the space that you are creating with the exhalation.
With each exhalation you create more space.
With every exhalation your body is lighter,
Your mind is more free.
If a thought is coming to your mind,
Just accept it and let it go.
Don't judge it.
Go back to your breath,
Try to visualize the air entering your nose and going out from your nose,
Leaving your body,
Leaving your mind,
Creating space.
Your body is relaxed,
Your mind is free from all the unnecessary things,
Your mind is light.
Enjoy this moment of stillness.
Enjoy the space that you are creating in your mind and in your body.
Give yourself a nice gift at the end of this day.
And remember,
Whatever happened today is fine.
Just focus on this moment,
Just focus on the present.
Don't worry for what happened,
Don't worry for tomorrow,
For the future,
Just focus on the now,
On the present.
And feel grateful for this precious moment that you are gifting to yourself.
Observe your breath again,
Observe how your breath helps you connecting with your mind and enjoy these last moments of meditation before going to sleep.
Now bring your hands into the heart center.
What are you grateful for?
Even if you have a bad day,
Just try to find a very small thing that you could be grateful for and focus on it and be grateful for it.
Whenever you're ready,
You can go out from this practice.
I wish you a very nice night.
Namaste.
