Good evening.
This is Larissa Hall Carlson with a gratitude meditation to support a good night's sleep.
We'll briefly release the stuff of the day,
Then fill the mind with positivity.
To prepare,
Wash up,
Get in cozy pajamas,
Set tomorrow's alarm,
And turn down the lights.
Finally,
Neaten up from the day and prepare to fall asleep.
Then take a steady,
Comfortable seat with a nice long spine.
Align the head right over the center of the shoulders and tuck the chin slightly.
Soften or close the eyes.
Draw in a nice deep breath and let it out with a long,
Relaxing sigh.
Let's do that again,
Taking twice as long to exhale.
Now as much as you can,
Soften the muscles in the face and jaw.
Loosen up and relax the shoulders.
Keeping the spine nice and long,
Soften and relax the belly.
Rest the hands comfortably on the lap.
Take the next few moments to review the day's events.
Without judging or getting caught up in any of it,
Just note if there were any conversations,
Encounters,
Or incidents which felt choppy,
Awkward,
Or unpleasant.
By simply acknowledging unpleasant thoughts and feelings without getting attached to them,
We can dramatically reduce their intensity and free up the mind.
So silently note or whisper whatever arose today.
Saying to yourself something like,
Today,
I noticed frustration arise.
Or Today,
I was aware of increased sadness.
Or I observed self-doubt today.
Find your own words.
Once you've identified those unpleasant thoughts or feelings,
Take a few breaths to let them all go.
A few refreshing breaths,
Rinsing,
Flushing,
Releasing any lingering thoughts or feelings that no longer serve you.
Sleeping out,
Clearing out,
And refreshing from the day.
Now that we've created a little space,
We can invite in more positivity.
Identify anything that was uplifting,
Inspiring,
Or pleasant today.
Perhaps you read a motivational quote,
Received a heartwarming email,
Savored a long hug,
Connected with a good friend,
Or enjoyed a healthy meal.
Silently note or whisper to yourself whatever arose that was positive.
Saying something like,
Today I noticed joy arise.
Or Today I was aware of increased contentment.
Or I observed moments of peacefulness today.
Find your own words.
Once you've filled the mind with uplifting thoughts,
Take a few breaths to soak in all that goodness.
Refilling,
Rejuvenating,
And replenishing.
And gradually let those images float away.
And finally,
Identify three things for which you are grateful tonight.
Three things,
Big or small.
Maybe a quiet spot to enjoy nature.
Perhaps appreciating your favorite food,
A funny friend,
Or the positive influence of a role model.
Convince your heart and mind to fill with appreciation,
To fill with gratitude.
Then take three refreshing breaths and let those positive images float away.
With as much ease as possible,
Turn everything off,
Lay yourself down,
And drift to sleep.
Wishing you peace and harmony.
