Hi,
My name is Bea.
Welcome to today's practice.
The intention for this meditation is to help you settle down and let go of the day in order to prepare the body for rest.
It's so easy to get caught up in the busyness of life,
Running around,
Rushing,
Checking things off of the to-do list,
That it can be difficult to come down from that kind of hectic,
High-frequency energy to a more grounded and calm state.
So this guided meditation and visualization will help you to slow things down by calming both the mind and the body.
Regardless of what happened during the day,
This moment is for you to come back to yourself.
To be fully present,
To let go of whatever happened earlier,
And to give yourself some much-needed self-care before you lay down to rest.
So I invite you now to find a comfortable seat,
Whatever feels comfortable for you,
Maybe seated or lying down.
And I want you to take a moment to just get still.
Take a moment to notice how you feel.
Notice the quality of your breath.
Maybe try to slow the pace of the breath a bit more.
Slowing down the beginning of the inhale.
And slowing down the beginning of the exhale.
Notice the belly expand as you inhale.
And slowly deflate as you exhale.
And if you can,
Try to follow the breath as it enters the body through the nose and fills your lungs,
Chest and belly.
And then as you exhale through the mouth,
Exiting the body.
Try to soften the forehead and all the muscles in the face.
Letting go of any tension that might be there.
Relax the jaw.
And let your shoulders release down a little bit more.
Notice the surface underneath you.
Notice what parts of the body are making contact with whatever surface is underneath you.
Feeling grounded.
And supported.
Now take a deep breath in through the nose.
And open the mouth,
Exhale,
Let it go.
Again,
Deep breath in through the nose.
And open the mouth as you exhale.
Let it go.
One more time,
Deep breath,
Inhale.
And this time you're going to hold it for a few seconds.
And as you open the mouth to exhale,
Sigh it out.
Now return to an easy breath pattern.
And using your mind's eye.
I want you to start to visualize a container.
Something you can pick up and hold small enough to place on a shelf.
This can be any type of container.
As long as it has some kind of lid that closes it shut.
Maybe you imagine a shoebox or Tupperware.
Maybe it's plastic or glass.
Maybe it has a certain color.
This is your container,
So it can look however you want it to look and feel.
And once you have this image of your container.
I want you to imagine yourself opening the container.
And once the container is opened.
Visualize yourself placing any worries,
Problems,
Or unfinished business from the day into this container.
Maybe you place the to-do list into the container.
Or maybe a conversation you've been ruminating about gets put in there.
Just take a few moments to now place whatever you don't want to carry with you into the rest of the evening into this container.
Try not to make any judgments about what you've put into the container.
And once your container has been filled,
Visualize yourself picking up the lid and placing it onto the container,
Making sure it's sealed shut.
Once it's closed,
Imagine picking up your container and placing it somewhere out of sight,
Maybe on a shelf or inside of a closet or cabinet.
And once your container has been safely tucked away.
Come back to yourself.
And come back to your breathing.
Now place one hand on your heart and one hand on your belly.
And repeat these affirmations either silently to yourself or out loud.
As I close this container.
I let go of what no longer needs my attention.
I have done enough.
And I am enough.
What remains unfinished.
Can wait until tomorrow.
Right now,
I give myself permission to rest.
Take a deep breath,
Inhale.
And exhale.
Take another deep breath,
Inhale.
And open the mouth,
Exhale,
Let it go.
One last time,
Deep breath,
Inhale.
And this time,
Sigh it out as you exhale.
And as this meditation comes to an end.
Bring your awareness back to your body.
Back to the room you're in.
And open your eyes when you feel ready.
I hope you're feeling a bit more calm and relaxed.
And remember that you are worthy and deserving of rest.
Take good care.
Namaste.
