Good evening my name is Heather and I'm so happy that you're joining me for this evening meditation for inner peace.
Thank you for being here.
As your day draws to an end this meditation will help you to relax,
Gently reflect on your day and let go of anything you don't want to take into your evening and night so that you can rest and feel peaceful.
This will be a sort of energetic reset and at the end I'll invite you to set an intention for how you'd like to feel for the remainder of your day.
So just find yourself in a comfortable position.
You can be seated or lying down,
However you're most comfortable for this is perfect.
Settle in,
Allow your shoulders to relax,
Your hands resting gently on your lap or by your side.
Let your arms feel heavy,
Relaxed.
Bring your attention to your eyes and relax all the tiny muscles in and around your eyes and if you haven't already done so just allow your eyes to gently float closed,
Drift closed and in doing so you may notice that you're already beginning to feel more and more relaxed,
Connected to yourself,
Inwardly focused.
Take a nice deep breath in through your nose and breathe out as slowly as you can through the mouth or the nose allowing your mind to calm as you let go of anything that is not serving you right here,
Right now.
We're going to do that together another two times so again another long slow deep breath in through the nose and breathe out slowly.
That's perfect and one last time a deep breath in and release that breath slowly maybe sighing or making any sound that wants to be released as you let go,
Let loose and go deeper into relaxation.
And now just let your breath return to a natural relaxed rhythm and just notice how you feel in your body in this moment.
Any sensations?
Notice if there are any areas of constriction,
Tightness or discomfort you might feel and if there are just consciously breathe into those areas as you notice.
Soften,
Accept and relax.
You're doing so well.
And notice how your mind is today.
Just notice how fast or slow the thoughts are coming.
And remember that you are not any of the thoughts and you don't have to get caught up in any of the stories your mind might be offering you.
You can just observe the thoughts.
The thoughts are just like waves.
Sometimes stormy,
Sometimes gentle.
And you,
You are the ocean.
The ocean doesn't mind the waves.
Bring your attention to your heart space and notice how you're feeling in this moment.
What is present for you this evening?
See if you can just observe the feelings in loving presence and awareness.
What is your emotional weather like?
And just as you are not your thoughts,
You are not your feelings either.
You are the one who has the capacity to hold and welcome any feelings.
All just a normal part of a full,
Healthy life.
Our feelings can guide us when we allow ourselves to feel them.
So just staying curious and open to anything your feelings might want to show you today.
And now i invite you to reflect on just one thing that was a part of your experience today that you are grateful for.
However small or big.
Whether it's something that is a regular part of your daily life like your work or something more fleeting like a flower you saw in the park.
A kind exchange with a friend.
This could even be your breath.
It really doesn't matter what it is,
We're just connecting to the feelings of appreciation and gratitude here.
And helping to strengthen neural pathways in the brain to be able to access those feelings more easily in our day-to-day lives.
So what is just one thing you are grateful you experienced today?
Next reflective question.
What is one thing that went well today?
Now this could be something you achieved however small.
Something that took you one step closer to the person you'd love to be.
Like choosing to meditate for example.
Or it could be something that happened that just made you feel good.
Or this could also be something you didn't do or didn't experience.
Like an unhelpful habit you didn't engage in today.
Or maybe the fact that you didn't have toothache today.
So what is just one thing that went well today?
Third question.
What personal qualities did you demonstrate today?
Did you show courage?
Patience?
Wisdom?
Kindness?
Compassion?
Were you able to respond to a situation in a way that maybe a past version of you would be really proud of?
What personal qualities did you demonstrate today?
And the last reflective question.
What is just one thing that you'd do differently?
And there may be several things.
But I just want you to think about one thing.
And to come from a place of kind observation.
No judgement.
No regret.
Just noticing from a place of acceptance.
With the intention of being able to gently improve on how we respond in certain situations.
So what is just one thing you'd do differently next time?
We're just learning and growing here.
Go easy on yourself.
We all make mistakes and we all deserve to forgive ourselves for them.
So just take a moment to reflect.
And let's take a really big deep breath in.
And as you release the breath slowly just let go of any sense of regret.
Any sadness.
Any tension.
Any resistance.
Just letting everything go as you release the breath fully.
And with your next inhale you're breathing in a lighter,
Softer,
More peaceful energy.
And maybe you'd like to imagine this new peaceful energy that you're breathing in now has a colour.
As you breathe in imagine a soft,
Soothing colour that envelops you in kind,
Loving,
Supportive energy.
You are safe.
All is well.
You did your best today and your best is always enough.
And I invite you finally to reflect on how you would like to feel for the rest of the evening and night ahead.
Would you like to feel peaceful?
Grateful?
Optimistic?
Creative?
Loving?
Content?
Or maybe even joyful?
However you would love to feel.
Just set the intention now to connect with that energy and let it wash over you.
Starting at the top of your head.
Moving down your neck.
Your shoulders and arms.
Washing over your back and down the front of your body.
Down your legs and feet.
Right down to the tips of your toes and fingers.
Let this energy wash over you and reset you for the rest of your evening.
This is a fresh start.
A new beginning.
You're entering a new segment of your day with the energy you've chosen.
In a moment when you open your eyes you might notice you feel calmer.
More peaceful.
More connected to the real you.
The loving soul who is navigating this human life experience the best they can.
Learning as they go along.
Just like we all do.
Thank you so much for practicing with me today.
This is Heather Dean and I'm wishing you a beautiful and peaceful evening and night ahead.
Sending love.
Take care of yourself because remember there is only one of you.
And you're whole and perfect and lovable exactly as you are.
Namaste.
