Good evening,
In tonight's meditation,
We'll be welcoming in deep and restful sleep.
We'll begin by finding a comfortable place to lie down and connecting with the surface beneath us,
Feeling its support,
Feeling our connection with the earth.
We can start at our feet and allow any tension to release.
Moving up to our calves,
Again,
Releasing any tension with every exhale.
Moving up to our upper legs,
And releasing tension with your exhale there.
Moving up to your bottom and lower back,
Allowing tension to melt away.
Bringing your focus up to your upper back and shoulders.
Nice long exhale,
Allowing again any tension to release there.
Bringing your focus now to your arms,
To your hands,
And breathing out any tension held there.
Shifting your focus to your neck,
To your head,
And exhaling anything that feels tight or tense.
Bringing your focus to your jawline,
To your eyes,
To your forehead.
Allowing all of those muscles just to release and begin to relax.
Now we'll shift our focus to our breath.
Really starting to elongate our inhales and our exhales.
And as you do this,
Recall anything from the day that would be helpful to release.
Anything that was perhaps a bit annoying or frustrating,
Embarrassing even.
Anything that was upsetting,
That feels like perhaps it wouldn't be healthy to bring into your sleep tonight.
And as we find these things,
We can begin to release them with every exhale.
We can imagine all of that energy,
Big and small,
Releasing through our feet,
Through our hands,
As it travels down to the earth to be transmuted into love,
Into peace.
Now we may shift our attention to anything that we really enjoyed or appreciated from the day to day.
Even little things.
As we ask for more of those experiences tomorrow and in the coming days.
We'll focus on setting an intention to have really deep and restful sleep tonight.
Setting an intention to have dreams that have guidance that is helpful to us.
On our journeys,
We welcome any messages from loved ones who have passed.
And we'll set our greatest intention to wake up tomorrow excited and ready for the day.
With every continued elongated inhale,
Breathe in peace.
And with every elongated exhale,
Breathe out relaxation.
Inhale peace.
And exhale relaxation.
