This is a meditation practice I've developed over the years.
I do it every night before I go to sleep.
I invite you to try it and if you like it,
Take it for yourself.
As you practice it regularly,
It will come to be that you lie in bed at night and the practice finds you.
You can also take this practice and make any changes you would like,
Make it your own and then practice it every night before you go to sleep.
We begin this practice just by settling,
Lying in bed and allowing your body to surrender.
To the mattress,
To the pillow,
Softening the abdominal area and softening the face.
Sometimes taking a sigh,
A bigger breath in and then releasing the exhalation out through an open mouth is a good way to send a signal to your body and to your mind that you can relax now.
And then to whatever capacity you can,
Bring a gentleness to your breath.
Perhaps slowing it down a little or making it a little quieter.
Bringing a calmness to your breath.
When we're lying down,
It can be comforting and pleasant just to feel the rise and fall of the abdominal area and the chest area as you're breathing in and out.
And now bringing in this question to contemplate.
What three things went right today?
What three things went right today?
To find those moments from the day,
Maybe not significant,
Maybe not the most obvious moments of the day,
Maybe subtle.
What three things went right today?
And now opening your mind to this question.
What were the blessings today?
And if blessings is a word that does not resonate for you,
Feel free to change it.
To a word that suits you better.
Allow these moments from the day,
Perhaps otherwise to be forgotten.
Let them just move through your mind.
Small moments of kindness or patience or grace of some kind.
And now just returning to your breath,
That easy,
Gentle rhythm.
Breath coming in.
Breath going out.
And when you feel ready,
Surrender to sleep.
