Welcome to your evening wind down meditation.
Start by finding a comfortable position.
You could be seated or lying down.
Just make your chosen position as comfy as you can.
Make all your adjustments,
Then close down your eyes.
So,
Here you are,
At the end of another day on this earth.
Your mind may still be heavily engaged with the doings of the day,
All tied up with the ups,
The downs,
The mundane,
The grand plans you've made,
Those ties to the past that never fail to show up in the present.
Our minds can become so active as the time for sleep draws nearer.
An overactive mind is often cited as being one of the main culprits in sleep disruption.
Tonight,
Instead of trying to shut down thought as we might our bedroom light switch,
We're going to pass our minds the metaphorical microphone.
I'm going to leave you in a few moments of silence now,
A chance for all the thoughts and feelings that may have been overlooked or suppressed throughout the day to get some airtime.
The intensity of these will vary from day to day.
If you want to kick off the process,
You can ask and re-ask yourself in your head,
What's on my mind now,
And listen for whatever comes up.
Gradually,
Come back to the sound of my voice,
Allowing the intensity of those thoughts and feelings to fade.
It's okay if this produced in you a more agitated state,
If some emotions bubble to the surface.
You have given these things an outlet.
You have reduced both psychological and physical tension,
Like a teapot letting off steam.
Don't worry if it doesn't feel completely resolved right now.
We now come to the body and the breath.
Feel the breath as it moves through the body.
Don't force anything,
Just let it be easy,
Let it be light,
Feeling the easy rise and fall of breath,
The gentle wave at sunset moving through the body.
Get out of the way of your breath,
And allow it just to flow through you.
Bring your awareness to the crown of your head,
Soften your scalp,
Let go.
Notice your facial muscles,
Relax your forehead,
Eyebrows,
Eyes,
Jaw,
Cheekbones,
Tongue root.
Relax the back of your neck,
Relax your right shoulder,
Left shoulder,
Right upper arm,
Left upper arm,
Right elbow,
Left elbow,
Right elbow,
Left elbow,
Right elbow,
Left elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow,
Right elbow right middle finger,
Left middle finger,
Right index finger,
Left index finger,
Right thumb,
Left thumb,
Right palm,
Left palm Relax all of your right arm.
Relax all of your left arm.
Relax both arms.
Bring your awareness to your chest and heart space.
Notice any tension.
Feel the breath.
Soften.
Let it go.
Notice your abdomen.
Sense your internal organs,
Your abdominal muscles,
Your low back.
Feel the breath.
Soften.
Let it go.
Feel your pelvis and hips,
The internal organs,
Your glute muscles.
Soften.
Let it all go.
Feel your right thigh,
Left thigh,
Right knee,
Left knee,
Right shin,
Left shin,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle,
Right ankle left third toe right big toe left big toe right sole of the foot left sole of the foot right leg left leg both legs feel your upper body your lower body whole body relax relax relax relax you can stay here as long as you'd like or crawl straight into bed if you're not there already if you're still winding down for the evening come back to movement in your own time and whenever you're ready,
Open your eyes wishing you all a wonderful and restful sleep ahead and thank you so much for listening
