Good evening beautiful one,
I hope this meditation finds you well,
But if not I hope it brings a deep sense of relaxation and allows for a beautiful deep sleep tonight.
Take a moment to settle in,
Find a position that feels natural for rest.
You may want to be laying down in bed already or sitting somewhere quiet.
Allow your body to soften into stillness,
Knowing there is nothing more to do and nowhere else to be.
Close your eyes if you haven't already,
And gently bring your awareness to your breath.
No need to change it,
Just notice the natural rise and fall.
Let your breath be your anchor,
Guiding you into this moment.
As you breathe,
Imagine the events of the day slowly fading into the background.
Everything that happened today,
The conversations,
The decisions,
The thoughts can be set aside now,
There is nothing left to fix or figure out.
With each inhale,
Let go of any tension,
Any tightness,
Any lingering thoughts.
Allow them to drift further away,
Like ripples settling on the surface of still water.
Inhale through your nose,
Expanding the lungs,
Pause gently,
And then slowly exhale through your mouth.
If it feels right for you,
You may like to sigh on each exhale.
Again in through the nose,
Expanding the belly,
Gently pause,
And slowly exhale through the mouth.
One last time,
Inhale through the nose,
Taking the breath down into the toes,
Pause,
And slowly exhale through the mouth.
Gently return to your breath's natural rhythm,
In and out of the nose,
Open your sense of hearing to the sounds around you,
The sounds of the neighbourhood winding down for the day,
The car going past,
The hum of the house,
Drifting your attention to the sounds closer,
Your breath,
Just hear what you can,
With a beautiful deep breath,
Open your sense of smell,
Becoming aware of the scents and aromas around you,
Notice what you can taste inside your mouth,
Rolling your tongue around,
Taste what you can,
Open your sense of touch,
Notice the weight and texture of your clothes and blankets,
Notice the temperature of the air on your skin,
Turning your attention inward,
What sensations and feelings are coming up,
Gently notice what you can hear,
Inhale slowly,
Taking in both the internal and external,
Holding loosely to this whole moment,
Exhale and just let it fall away,
Gently bring your awareness to the top of your head,
Notice any tension there,
Let it soften,
Move your awareness down to your forehead,
Your eyes,
Your jaw,
Let them loosen as if all effort is just melting away,
Feel the weight of your shoulders,
If there's anything heavy you've been carrying today,
Imagine it dissolving with your breath,
With every exhale,
Release a little more,
Move your attention down your arms,
Into your hands,
Let them be at ease,
Resting fully,
Bring awareness to your chest,
Feel your breath moving in and out,
Steady and effortless,
Let your belly and hips soften,
There's no need to hold anything here,
Just let it go,
Bring awareness to your legs,
Your knees,
Your feet,
Feel the heaviness of your body as it settles deeper,
Fully supported,
Fully at rest,
Feel yourself sinking into a deep sense of peace,
As if you're being held gently by the stillness around you,
There's no rush,
No need to do anything at all,
Just be here,
Allowing yourself to rest,
Let your breath become softer,
Quieter,
Like a whisper of air moving through you,
If your mind drifts,
That's okay,
Each breath is an invitation back to this moment,
Back to stillness,
You can stay here for as long as you like,
Letting yourself drift deeper into rest,
If sleep comes,
Let it take you,
And if you are simply resting,
Know that this stillness is enough,
You are enough,
There is nothing more to do,
Just breathe,
Just be.
