Good evening and welcome to this nighttime meditation.
My aim here is to help you review your day,
Let go of all the day's events and thoughts,
Fully relax and,
If it's appropriate for you,
To help you drift off into a deep and revitalizing,
Refreshing sleep.
So,
If you're ready for sleep,
It might be worth just making sure that you're comfortable,
That there are no other distractions and you won't be disturbed.
Make sure you're warm,
Maybe dim the lighting and start to get yourself settled.
When you're ready to begin,
Just take a nice,
Deep,
Slow breath and allow your body and mind to quieten and relax.
So,
Let's start by turning our attention to the body.
So,
I want you to imagine a gentle,
Soothing warmth moving slowly and easily through your body,
Relaxing and refreshing you.
So,
Starting with your feet,
Just notice this warmth,
Gently soothing your feet,
All the toes and your ankle joints,
Giving ease and relaxation to these areas.
And as you allow this warmth to spread,
Just allow your breathing to slow and become a little deeper.
That's right.
And the warmth moves up your legs,
Around your knees,
Your thighs,
The pelvis,
Just allowing it to bring relaxation and ease.
Breathing softly and slowly.
And the warmth nurtures your lower back and all the way up your spine.
The warmth nurtures your lower back and all the way up your spine,
Relaxing the upper body muscles.
Just drift deeper and deeper into relaxation and ease and calm.
And notice the warmth in your shoulders and arms.
All the joints,
The shoulder joint,
The elbow,
The wrist.
Bringing with it ease in all the joints of the hand,
The finger joints,
And relaxing the warmth into the palm of your hand.
And breathing softly.
And as we turn our attention to the warmth in our necks,
To the face,
Ease and warmth in the jaw,
And all the muscles in the face and the tiny muscles around the eye.
Feeling completely warm and at ease.
And enjoying the feeling of the breath coming in and out gently and softly.
That's right and just rest there a little in the feeling of ease and allowing your thoughts to settle and drift.
As you enjoy this feeling of relaxation.
And then I'd like you to allow your thoughts to drift very lightly and calmly to the thoughts of your day.
Just as if you are viewing your day,
Gently detach from it like a loving observer,
Without judgment or wanting to change.
Just allowing it to be exactly as it was perfect in its imperfection.
So notice the moments when you were fully present in your day.
When you were totally engaged in the dance of life and the ebb and flow of your mood and energy.
And when you were fully engaged in the dance of life and the ebb and flow of your mood and energy.
And when you were fully engaged in the dance of life and the ebb and flow of your mood and energy.
See how you connected with the people you love and perhaps made connections with new people who came into your world.
What would you love to celebrate about today?
No matter how tiny an achievement or step feels.
It's done and felt amazing.
Perhaps it was head under duvet day and you just managed to get through it.
Remember there's no judgment.
Simply celebration of being you and getting through your day.
Knowing that all is well.
And that however life showed up through you today,
There's always a continual cycle like the seasons of the year of emotions and feelings.
So be at peace with your day.
Let go of whatever you need to let go of today.
And just enjoy that feeling of peace and calm and tranquility.
Breathing softly and deeply.
And let your mind drift.
Let your body float.
And allow yourself to drift easily and effortlessly into a deep relaxing sleep.
