Welcome to this meditation on letting go of the past,
Inspired by the stoic imagery of time as a flowing river.
Find a comfortable position now.
Gently close your eyes and settle into relaxation.
Take a slow,
Calming breath in and exhale fully,
Releasing tension.
Again,
Breathe deeply in and breathe out,
Letting your mind quiet down.
Tonight we will practice seeing each day as a gentle river,
Continuously flowing,
Never returning,
Always moving forward.
Imagine yourself standing safely on the shore of a quiet,
Peaceful river.
Notice its steady,
Gentle flow,
Always moving,
Always passing.
Visualize clearly each ripple,
Each current,
Each moment gently gliding downstream.
The river does not pause,
Nor does it struggle.
It flows effortlessly and naturally.
Take a deep breath in and slowly exhale,
Aligning yourself with this effortless flow of nature.
Now gently bring to mind events from your day.
Begin to picture each moment,
Both joyful and difficult,
As floating leaves carried downstream.
Each conversation,
Each action,
Each thought of today drifts gently away from you,
Becoming smaller,
Fading in the distance.
Notice any regrets,
Mistakes,
Or worries as small twigs or leaves,
Carried smoothly away by the river's current.
With each breath,
Softly whisper to yourself,
Time is like a river made up of passing events.
Feel the relief of knowing you cannot hold on to the river.
You can only watch it flow.
Allow yourself to release everything from today,
Knowing that it cannot return and you need not carry it.
As you watch the river flow,
Acknowledge within yourself that all events,
Good and bad,
Are temporary.
No moment is permanent.
This is life's natural rhythm.
Quietly remind yourself,
I accept that everything is transient.
I release the past and allow myself to rest in this present moment.
Feel a sense of peace and ease settle into your body and mind.
Breathe in deeply and exhale,
Feeling calm acceptance wash over you.
Now,
Gently turn away from the river and toward restful sleep.
Feel the weight of the day lifted from your shoulders.
Allow a deep sense of peace to surround you as you drift naturally towards sleep.
Silently repeat your mantra one final time.
Time is like a river made up of passing events.
Rest easy,
Knowing tomorrow brings fresh waters,
New experiences and new opportunities.
Good night.
