Good evening.
Welcome to a relaxing evening meditation session.
As we begin this practice,
Start to find a comfortable posture.
Maybe laying on your back with the support of a pillow underneath your head.
A rolled up blanket underneath your knees.
Or maybe in a comfortable seat with your spine lengthened tall.
Or laying your sit bones rooted into the earth.
Wherever you are today,
Thank yourself for taking this time to dedicate to the practice.
Release any tension in the forehead or the jaw.
And allow all distractions from the exterior to shift to slow.
Simply draw your focus inward.
In this time,
I invite you to shut your eyes.
Even if there are any external distractors,
Give yourself permission to let them go.
Be here now.
Inhale through your nose,
Up your forehead,
And create an intention here.
As we continue the practice,
Imagine that the intention is complete.
It is fulfilled.
That all the work and effort is done.
With another inhale,
Allow the breath to be guided down the back of the throat,
Relaxing the jaw.
Down the chest,
Relaxing the shoulders.
Past the rib cage and into the belly.
Feeling comfort here.
With every inhale,
Hear the word let.
With every exhale,
Go.
Let go.
Staying here and now.
Focusing simply on the sensation of the breath.
Feeling the serenity of stillness.
Inhale,
Let,
Exhale,
Go.
Let go.
As we focus our attention on the breath,
Let there be as little effort as possible.
Try to not force the breath to be slower or quicker.
Allow each inhale and exhale to simply be as they are.
Returning to stillness.
Finding ease through effort here and now.
Inhale,
Let,
Exhale,
Go.
Center,
Follow with Focusing inward.
And if any thoughts come to the mind,
Without any judgement,
Simply return to the breath.
Allow yourself to soften here and now.
Inhale let,
Exhale go.
And this time we can let go of any worry,
Of any plan.
And invite ourselves to focus simply on the present moment.
Inhale let,
Exhale go.
Allow your sit bones to sink deeply into the earth.
If you're laying on your back,
Let it be heavy.
Find compassion for yourself and others in this moment.
Inhale let,
Exhale go.
And if any thoughts come to the mind,
Allow yourself to release.
And invite yourself to turn inward with as little judgement as possible.
Returning to the breath,
Returning to the practice.
Let go.
Letting go of all tension.
Allowing ourselves to relax and prepare for a restful,
Unrejoiceful sleep.
Let go.
Letting go of all that doesn't serve you.
Letting go of all the chatter,
Of all the static sounds of the mind.
Knowing that throughout our days we can always come back here to stillness.
Let go.
Allow for subtle movements to begin to finish this practice by wiggling the toes and the fingers.
Moving the hands to heart center,
We visualize a point of gratitude.
Thanking ourselves for taking this precious time here today.
Beginning the journey of healing from within.
The highest in me loves,
Honors,
And respects the highest in you.
Thank you and Namaste.
For more practices,
Feel free to join me here in this space on Insight Timer at Love Builds My Heart.
If you feel called to,
Feel free to make a donation.
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Thank you for sharing this time and space with me here today.
And enjoy your restful sleep.
