Hello friends,
I hope that when this meditation finds you,
You are somewhere relaxing.
Maybe you're already in bed for the evening and you just want a few moments to relax.
So I highly recommend you laying down for this one.
Still kind of intentionally setting yourself up,
Checking in,
Making sure that you're comfortable.
Maybe still bringing your shoulders down away from your ears if you like me kind of live up there.
And we're going to relax the scalp and jaw and take a moment to really feel yourself settle in.
Really feel the weight of your body sinking into the couch,
Cushions,
Or the bed.
Maybe taking a few moments to start from the toes.
Just sense into each part of the body.
Can you relax it a little bit more?
Can you reposition this or that so you're a little bit more comfortable?
And eventually finding your way to the top of the head.
And then just taking a moment to feel the wholeness,
The fullness of you.
Just right here.
We're going to take our three slow deep breaths.
Slow,
Steady inhales and exhales.
Really feeling that full expansion of the chest and belly.
And letting go of the exhale as things relax.
And when you're ready,
Letting the breath settle into whatever it's doing tonight.
So not forcing it to be anything.
Just allowing yourself to find that rhythm.
What is it?
Do the breaths feel slow?
Do they feel shallow,
Like mostly in the chest?
Do they feel smooth and gentle?
Just notice the qualities of each breath.
The inhale and the exhale.
Each breath is maybe a little maybe a little different.
Just stay curious.
What will this breath be like?
What is this breath like?
And this one?
And as you're staying connected to the breath,
Take a moment to feel yourself in the space you're in again.
Just the wholeness of you right here.
And what do you notice?
Do you feel the air on your skin?
Maybe you have a blanket curled up with you and feel the weight of the blanket.
Maybe there are noises in the house around you.
Maybe some noises outside.
Some of those quiet nighttime noises.
Crickets,
The creaking of a floorboard,
A cat or a person moving around.
Just let yourself take in all that this moment holds.
All that you notice right here,
Right now.
Still keeping that breath connection,
But able to notice the car drive by or the fan moving air in the room.
And then slowly,
Just as we kind of moved out with our awareness,
We're going to move back in.
So not denying the things that we've noticed,
The sounds or the feelings,
But just bringing our full awareness slowly from those things back to the breath.
Allowing ourselves to be with just the inhale and exhale for a moment.
And then just as we started taking our three slow deep breaths to end our time together.
So slow,
Steady inhales and exhales here.
Taking your time,
Not forcing,
Not pushing.
And when you're ready,
Maybe it's time to roll over and go to sleep.
But if it's time to maybe do a couple of things to finish your day,
I advise giving yourself just some little stretches,
Just easing back into whatever the rest of your day holds.
Thank you for taking the time for this meditation today.
Have a good night.
