Greetings,
This is Kristen Simons,
Meditation teacher and Reiki master teacher.
I am so grateful to be joining you today on Insight Timer for a mindful moment.
Today,
I would like to share a practice that I use before going to sleep.
I have suffered on and off from insomnia for about 30 years.
This gentle meditation practice allows me to release the day and find rest with a clear mind.
Do you take time to reflect back on your day without judgment?
Right before I sleep,
I allow my day to play in my mind.
I remain an unattached witness.
This allows a deeper view into the nature of my actions and thoughts.
Over time,
Patterns emerge and give way to thoughtful change.
I am ever grateful for the lessons the universe provides daily,
One step,
One breath at a time.
We will now practice together,
Releasing our day.
This practice gives us permission to make mistakes and allows us to see our flow through the day without any judgment.
We practice being the witness.
Now let us settle in to allow for restful sleep.
It is essential to make sure you are physically comfortable.
Take a moment to find a comfortable position.
Add an extra pillow if needed or a blanket.
Once you are cozy,
Gently float your eyes closed.
Allow your awareness to settle on your breath.
Take a deep,
Steady breath in,
Hold gently at the top,
And release with a sigh if that feels right for you.
Allow yourself to fully relax and let go with each exhale.
You are relaxed and at ease.
Take one more deep breath in and release entirely,
Expelling all of the remaining air from your lungs and gently return to your natural breath.
Now take a moment to reflect on when you woke up this morning.
Allow your mind to transport you through time and space.
Slowly visualize your day unfolding,
Moment by moment,
Through your mind's eye like a movie without any judgment.
Simply observe.
If you find yourself attaching to a moment from your day,
Imagine a pause button.
Visualize your movie and take a deep breath in,
Release with a sigh,
And then continue replaying your day through your mind's eye.
Relaxed,
Without judgment.
Slowly witnessing your day.
Allow your breath to continue to be natural.
You are the witness.
Now that you have reviewed your day,
Take a deep breath and release any tension you have been holding onto.
With each exhale,
Any tension or dis-ease is released from your body.
You are relaxed.
You are at peace.
Now that you have released your day,
It is time to settle into restorative slumber.
Sweet dreams my friends.
