Welcome in this relaxing space.
As you are winding down,
We are going to connect to the energy of gratitude,
Relax the whole body,
Relax the mind after the whole day and bring yourself back to peace,
Back to that space of safety and deep rest.
For this meditation,
Feel free to lie down if you want to already prepare for sleep,
Otherwise just sit comfortably,
Making sure your whole body is supported and you can focus on your breath.
Feel your breath as you exhale for longer and inhale for deeper.
A few deep and nourishing breaths.
How is your breath today?
Is it easy for you to breathe deeply or do you feel like there is some restriction there?
Don't judge yourself,
Just simply be.
Soften,
Letting your nervous system and your body know that it's safe to relax,
That you are supported here.
Feel the weight of your body resting into the surface beneath you.
The support of the earth,
The support of your bed,
Just holding you effortlessly.
Allow your shoulders to drop down and relax,
There is no need to hold that tension there.
Let your jaw soften.
Let your whole belly and chest relax as you are taking those deep conscious breaths.
Let the exhales help you release any tension or heaviness of the day.
Let the inhales nourish you and restore that energy of balance and peace.
And as you breathe openly like that,
Bring your awareness to your heart space.
If you want,
You can place one or both hands over your chest and let go of any tension there.
On your heart.
Begin to sense that warmth of your hands,
That warmth that's coming from your heart as well.
Feeling that rhythm of your breath with every inhale your chest is slightly rising.
With every exhale your chest is relaxing.
Feeling your heartbeat,
That pulse of life that is moving through you.
Now you can say quietly or out loud,
Thank you,
Thank you,
Thank you.
Thank you for this breath.
Thank you for this body that helps me move.
Thank you for every moment of peace like this one.
Thank you to all your organs for functioning well.
Thank you to your mind.
Thank you for all the foods I had today.
Thank you for all the water that I can drink and use.
Thank you for my ability to see,
To hear,
To smell,
To taste,
To touch and feel.
Thank you for every little challenge.
Thank you for simply being here.
For this gift of life.
Let that feeling of gratitude spread slowly from your heart into your chest,
Through your shoulders and down through your arms and your hands.
And then down into your belly,
Through your hips and through your legs.
Until your whole body is full of that gratitude,
Is full of that appreciation for life.
Simply being thankful for this gift of life.
If there's anything that comes to you now that happens today and you really appreciate,
Bring it to your attention.
It can be as simple as a nice warm meal,
A beauty of the sky,
Maybe someone smiled at you,
A moment of stillness.
If there's anything that comes naturally,
Just let it be there.
As that feeling,
That energy of gratitude is really present and active within you.
Noticing how gratitude feels in your body.
Maybe you feel it as that warmth around your heart in your chest.
Maybe it's that sense of ease or relief in your breath.
Maybe it's a sense of expansion,
Of more space.
Reminding yourself that gratitude is not about forcing positivity.
It's more about opening to what's already here,
That simple beauty of life,
But also appreciation for challenging days,
Knowing that they are all to teach us something,
To make us stronger.
Gratitude for the whole and full experience of life.
Take a moment to express gratitude for yourself as well.
For how hard you keep going and trying your best.
Thank you for showing up today.
Thank you for all that you do and all that you are.
You don't have to be perfect.
Just being present is enough.
Being yourself is enough.
Let your breath slow down even more.
Feeling your body growing just a little bit heavier,
Softer,
Ready for deep breaths.
Even if you don't have a blanket on top of your body,
Imagine yourself being wrapped in a warm and loving blanket,
Soothing and nourishing you,
Bringing you peace,
Holding you gently,
Like in your safe cocoon.
I am safe,
I can relax.
I am safe and I can let go.
As your body is resting and as you melting down to the earth more and more,
Let every cell,
Every muscle of your body whisper,
Thank you,
Thank you,
Thank you.
The most simple yet most powerful prayer for each day.
Thank you.
You can let go completely.
You can open up to this healing space of sleep and deep breath.
As your heart continues to rest in gratitude.
Thank you so much for being here and listening.
May you sleep peacefully and may each day bring you light and blessings.
Namaste.
