Today's meditation is actually one you might like to save for the end of the day.
It's called Starry Night.
My name is Lucy Stone and this is Meditation Rocks.
So this is a guided meditation which helps us to relax at the end of the day.
It invites us to imagine a starry night sky.
And if you've ever looked up at the sky at night and been absorbed by the stars,
The moon,
Maybe you've been lucky enough to see a shooting star,
Then you'll appreciate the wonder that you can feel when you're looking up at the night sky.
So go and get yourself somewhere comfortable and we'll begin.
So because this meditation is to help us to relax,
You might be sitting down or you might even want to lie down somewhere comfortable.
But if you are sitting,
Make sure you're sitting up nice and tall with your feet flat on the ground.
You can bring your arms on your lap,
Your hands down onto your knees.
And just now begin to let go of your day.
Allow any sounds of life or distractions to begin to fade.
Allow any thoughts to just pass on by as you begin to allow your body to relax.
Start to bring your attention to your breath.
So without making any changes,
Just watch the rise and fall of your breath within your body.
And as you breathe out,
Begin to find a little bit of softness,
Kindness,
And just release any tension or tension that you're feeling.
And just release any tension or tightness you're holding onto within your body.
So I want you to imagine that it is night time and darkness has fallen.
You are safe.
You might want to close your eyes if you haven't already done so or soften your gaze.
So with your eyes closed or your gaze softened,
I want you to imagine a night sky,
A perfect black sky.
And slowly allow little pinpoints of light to appear.
Bright white glowing lights.
And these lights are stars.
Just watch as the stars begin to glitter and shimmer for you.
Maybe they are even making shapes or constellations.
Just watch as more and more of these stars appear.
And now let's focus on the moon.
And now let's focus on the moon.
And now let's focus on the moon.
And now let's focus on the moon.
See the bright white light,
Whichever shape of moon you have chosen.
Allow this moon to be absorbed into your body and mind.
Notice now a bright red light.
And this is the planet Mars.
Allow this glowing red light to radiate and shine.
And I want you to imagine now that we can be transported into that night sky.
Over your next few breaths as you breathe out feel softer and lighter within the body.
And almost as if we can travel into space with every breath.
Allow yourself to get closer to this night sky.
Allow yourself to float and to feel as if you are being lifted into space.
Keep taking these nice long deep breaths.
Every breath you are getting a little higher above the earth.
You are floating.
Now take this chance to look around once again.
This perfect black pitch black night sky.
These tiny white dots of light shimmering stars.
The fiery red light of Mars.
And the huge white beacon of light of the moon.
Maybe you'll spot a shooting star.
Feel free to make a wish.
You see bigger stars in the distance of planets which are further from our own.
You see satellites in lines trailing across the night sky.
Just take a few moments here to absorb this sense of space and this great expanse of our night sky.
With stars behind stars behind stars as far as the eye can see.
I'm just going to leave you for a minute now in peace and stillness and space.
If your mind begins to wander keep bringing your attention back to your breath.
And this sense of space around you.
But soon it's time to return back to earth.
So slowly now beginning to feel the contact points of the body on the ground or the chair or the bed.
Allow yourself to be supported and grounded through those contact points.
Allow your breath to return to a comfortable rhythm and flow.
As you begin to leave this night sky.
Allow the lights to fade.
And begin to focus back onto your plain black canvas.
But know that this night sky is always there for you to use and to be immersed within.
So bringing your connection back to earth through the feet,
The sit bones.
Maybe taking some nice long deep breaths.
Allowing your fingers and toes to wiggle and stretching arms.
Maybe moving your head gently from side to side.
And eventually bring your hands together and give your hands a little bit of a rub.
Create some warmth and heat.
And then just placing the hands hovering over the eyes.
Blinking your eyes open into warmth and darkness.
And removing the hands when you're ready.
I hope that was a nice little trip into outer space for you today.
I hope that it helps to unwind,
To let go and just escape for a little while.
I hope it was a nice addition to your day.
If you're going to sleep I wish you a peaceful night's sleep.
And I speak to you again very soon.
