Welcome,
Beautiful mums and daughters.
We'll start today by getting your body comfortable.
Find a spot where you can lie down,
Putting your legs out long,
Your arms by your side or on your tummy.
And when you're ready,
Closing your eyes.
Feel your whole body now lying here,
Noticing how heavy it feels.
Feel your head resting against the pillow.
Sense your feet against the sheets or the covers.
If you want,
You can wiggle your toes and your fingers and notice what they feel like.
Are they cold or warm?
Are they relaxed or clenched?
Just take this moment to notice how your body feels right now.
And to let all your muscles relax and soften.
Relax and soften.
Now is a wonderful moment to let your body relax after a big long day.
Our bodies do so much work for us throughout the day,
Helping us move,
Think,
Talk,
Eat.
So now at the end of the day is the best time that we can thank our bodies for all their hard work by letting them rest.
And by being kind and gentle with ourselves.
Sometimes we can be hard on ourselves and perhaps tell ourselves things that aren't kind.
So the next part of this meditation,
We're going to send ourselves good wishes.
And to do this,
I want you to bring to mind an image of yourself.
You can imagine yourself as a little baby when you are younger or you can picture yourself as you are now.
So I'm going to say some good wishes and I invite you to imagine yourself receiving them.
May I be happy.
May I be healthy.
May I be kind.
May I be brave.
May I be brave.
And may I be strong.
Notice what it feels like to have those wishes for yourself.
To wish yourself well.
To wish good things for yourself.
Now I want you to imagine someone who you love a lot.
Someone who really cares for you.
Try imagining them standing in front of you or imagine them in a place that you usually see them.
And send good wishes to them.
May you be happy.
May you be healthy.
May you be kind.
May you be brave.
And may you be strong.
Imagine that person feeling the warm wishes that you send to them.
Receiving them.
Now I want you to imagine someone who maybe irritates you a little.
Someone who maybe you don't agree with or you find it difficult to talk to.
Picture that person.
I invite you to send well wishes.
I invite you to send well wishes to them too.
May you be happy.
May you be healthy.
May you be kind.
May you be brave.
May you be strong.
Imagine that person smiling as they receive the wishes you've sent to them.
Now imagine everyone in the world.
All living beings.
Humans,
Animals.
Everyone wants to feel happy deep down inside.
Everyone just wants to be loved.
So let's send out some wishes now to all living beings.
May we all be happy.
May we all be healthy.
May we all be kind.
May we all be brave.
And may we all be strong.
Imagine all your wishes floating up to the sky and filling the night sky with sparkling stars.
And as you imagine this take a deep breath in.
Hold it there for a moment and then slowly let go of all the air.
One more time.
Breathing in.
Holding it.
Holding it.
And breathing out.
And now we're just going to bring our attention back to our bodies.
Notice your body lying here.
Feel it lying on the bed.
Heavy and rested.
And in a minute I will ring the bell to finish this meditation.
I wish you a good night's sleep.
