Hello and welcome to tonight's meditation.
This is Michelle Malto and I'm glad to be here with you tonight.
We finally reached the end of the day and so,
Take this moment just for you.
Let's begin by finding a comfortable position.
Sit in a way that feels natural for you.
Take a moment to settle into your position and when you're ready,
Gently close your eyes.
This is the moment where you start to relax.
There's nothing you need to carry or think about right now.
Just being here is enough.
So,
Let's start by taking 3 deep breaths.
Inhale through the nose and release through the mouth,
Letting all the air out from the body.
And again,
Inhale through the nose and out through the mouth,
Releasing the breath slowly and quietly.
Feel the tension leaving the body as you breathe out.
Let's go one more time,
In through the nose and out through the mouth.
And now let's continue by relaxing the whole body.
Bring your attention to your shoulders and gently let them drop.
Let the weight of the day soften here.
Relax the neck,
The back of the neck,
Around the neck,
Letting go of any tightness.
Relax the jaw,
The face,
Your eyebrows,
The space around the eyes and let the forehead soften.
There's no need to think about anything right now,
No need to solve anything right now.
Just being here is enough.
And now bring your awareness to your hands,
Your fingers.
Notice any pulsing,
Tingling,
Vibrating.
Just noticing what is here.
And now bring your awareness to your heart.
Just noticing the beating of your heart.
By noticing the sensations and listening to my voice,
You are here,
Right here,
Right now.
Continue by noticing your chest,
How it expands as you breathe.
Just noticing how your chest feels.
And slowly moving down to the belly.
Feel the belly moving as you breathe in and out.
Just observing the movement without any judgement.
And now relax the entire torso,
Your back,
Your spine,
Your lower back,
Down to your pelvic area,
Softening the pelvic area,
Your hips and all the way down to the legs,
From the thighs and now the knees.
Feeling and noticing any sensations that arise,
Pulsing,
Tingling,
Heaviness.
Just noticing what is here.
And now finishing all the way to the feet.
Feeling your feet on the surface supporting you.
Feel your body sitting upright.
And slowly bring your awareness back to your breath.
By noticing the breath and listening to my voice,
You are here,
Right here,
Right now.
You may notice that your mind wanders.
If it does,
Allow the thoughts to come and gently bring your attention back to your breath.
Now,
As we slowly end this meditation,
Take a moment to think about your day.
See if you can name three things you're grateful for.
Maybe something small that made you smile.
Maybe something you learned or maybe simply getting through the day.
Just noticing what comes up.
And now,
Gently bring your awareness back to your body.
Feel the surface beneath you.
Notice the space around you.
Slowly move your fingers,
Your toes.
And when you're ready,
Slowly open your eyes.
Take this feeling with you into the rest of your night.
Thank you for sharing this quiet moment with me.
You can always come back to this practice whenever you need it.
I'll see you here again at the end of another day.
