Have you ever noticed how the quiet of evening feels just a bit different than the quiet of morning?
It's a softness that asks less of you,
A moment where the world exhales and invites you to do the same.
This meditation will help you gently release the momentum of the day and prepare your body,
Heart,
And nervous system for rest.
Let this be your invitation to slow down,
Soften,
And return to yourself.
Find a comfortable position.
Maybe that's lying down,
Or maybe you're sitting in your favorite chair,
Or maybe you've just sunk into the couch.
Allow your body to settle.
Feel the support beneath you.
Now,
Begin to deepen your breath in through your nose,
Hold for a moment,
And exhale gently through your mouth.
Inhale,
Filling your belly with breath,
And exhale completely,
Letting it all go.
Inhale,
And exhale,
Sighing it out.
Feel your body soften just a little more with each breath.
Allow your jaw to unclench.
Let your shoulders relax.
Relax.
Release your tongue from the roof of your mouth.
Allow your breath to be your anchor,
Always here to bring you home.
Bring your awareness to your toes.
Wiggle them gently.
Notice any sensation,
Maybe warmth,
Maybe coolness.
Now move your awareness to your feet,
The soles,
The arches,
The heels.
Feel them sink into support.
Your ankles,
Your calves.
Feel any tension release as your breath flows through these areas.
Move your awareness slowly to your knees,
Your thighs.
Feel the weight of your legs,
Supported and still.
Now,
Gently bring a hand to your belly.
Feel the rise and fall as you breathe.
Let your breath become slower now,
And bring awareness to your chest.
Notice the rhythm of your heartbeat.
Feel the warmth,
The life,
The quiet rhythm within you.
Become aware of your shoulders.
Relax them down and away from your ears.
Feel them soften and release any tension.
Bring gentle awareness to your arms,
Your hands.
Let your fingers curl softly.
Your neck,
Your jaw,
Your cheeks,
And your temples.
Smooth the space between your eyebrows.
Soften your forehead.
Let the muscles behind your eyes completely relax.
With your whole body at ease,
Feel yourself gently wrapped in a sense of calm.
Begin to gently whisper or silently repeat,
I welcome rest into my mind and body.
Let this affirmation settle into your breath.
Inhale.
Exhale.
Let it echo in the quiet space you've created.
Begin to imagine your day as a sandcastle on the shore.
Every thought,
Every moment,
Every emotion just part of its intricate design.
As you breathe,
Visualize the tide slowly rising.
A gentle wave moves in,
And with each breath out,
It washes something away.
Let go of the pressure to replay or fix anything from today.
The wave is here to carry it all out to sea.
All that matters now is this moment,
This breath,
This stillness.
I am safe to let go.
Let these words flow through you,
Either as a soft whisper or in the quiet of your mind.
Feel its truth in your body.
Inhale,
Ease.
Exhale and release.
Now turn your attention inward once again.
Feel your breath gently moving in and out of your nose.
Notice the air,
Cool as it enters,
Warm as it leaves.
Now listen for the quietest sound around you,
A soft hum,
The distant stir of evening life,
Or maybe it's simply the sound of your own breath.
Now turn your attention to the texture of what supports you,
Your blanket,
The fabric of your clothing,
Maybe the air on your skin.
Let yourself be right here,
Nowhere else to go,
Nothing to do,
Just resting,
Just being.
And within the quiet of your mind,
Or as a soft whisper repeat,
I allow stillness to restore me.
Feel the words not just in your mind,
But in your breath,
Your belly,
Your bones.
Now gently return your attention to your breath,
The natural rhythm of your inhale and your exhale.
And as you're ready,
Gently float your eyes open and take a moment to notice what's around you.
Look toward the soft light in the room,
Feel the air on your skin,
Hear the subtle sounds again.
The outer world hasn't changed,
But your inner world has softened.
Notice the stillness you carry now,
Like a soft glow within.
And as you settle into the evening,
Ask yourself this,
What feeling do I want to carry with me into my dreams tonight?
Not a task or a thought,
Just a feeling,
Ease,
Gratitude,
Peace,
Love?
Let that feeling settle like a soft blanket over you.
Let it be your final thought before rest.
