This bedtime meditation practice is a chance to seal your day with gratitude and joy.
We'll recall moments of goodness that happened for you today and allow that to carry you into sleep,
Setting the tone for tomorrow.
Find a comfortable position,
Whether you're lying down or propped up with pillows.
Let your body begin to release the shape of the day.
Allow your eyes to close gently without any effort.
Notice that you made it another full day that you got to live out.
And now take a slow breath in through the nose gently and let it go with a quiet sigh through the mouth.
Again,
Breathe in,
Quiet sigh through the mouth.
One more,
Breathe in gently and release with a sigh.
Let the bed,
The floor,
Whatever's holding you in this moment,
Let it actually hold you right now.
Soften the muscles around your eyes,
Your jaw,
Your shoulders,
Your belly.
And now let's begin the visualization.
Gently review your day as if it were a movie you were replaying in your mind,
Not to judge it,
Not to change anything,
Simply to take in the goodness of it all.
Start by recalling a moment where you showed kindness today,
An instance where you were friendly,
Or generous,
Or considerate.
Replay that moment as if it were happening all over again.
Now celebrate that kindness.
Feel joy in your body for that moment and for yourself.
Now recall a moment where someone showed kindness to you today,
A moment where someone was friendly,
Generous,
Or considerate in your direction.
Replay it as if it were happening all over again and let it come back to life.
Allow that moment to create a warm sensation in your chest,
Your hands,
The back of the eyes,
The crown of your head.
And now feel joy for that moment of kindness.
For having been met with goodness today.
Now we close this practice with a wish.
Imagine for a moment all the people you know,
Your family,
Your friends,
The people you see every day,
Your neighbors,
Your colleagues,
All the familiar faces in your life.
Make a wish that every single one of those people experiences a moment of goodness tomorrow,
Even if it's just for 30 seconds.
Imagine that wish as a soft light rising from your chest,
Spreading outward like ripples on still water.
Reaching further and further,
Touching each person gently.
That wish itself is an act of love,
An act of kindness,
An act of goodness.
Breathe in through the nose gently.
Breathe out with a gentle sigh through the mouth.
Allow the body to soften.
Maybe a soft smile comes to your face.
And now allow yourself to drift off into sleep.
