Hello and welcome.
As you settle in bed,
Take a moment to lie down in a comfortable position and settle into this space of quiet presence.
Finding stillness and peace within.
Whenever you feel stressed or anxious,
Feel free to return to this meditation each night.
This practice is here to guide you toward deeper peace and relaxation.
There's no rush,
Just a gentle reminder that this space is here for you,
Whenever you need it.
Take a deep breath in through your nose,
Letting your belly fully expand and gently exhale through your mouth,
Releasing any tension.
Let's do this together for three deep breaths.
Inhale in,
One,
Two,
Three,
And exhale three,
Two,
One.
Again,
Inhale deeply one,
Two,
Three.
Hold for a moment at the top and exhale three,
Two,
One.
One more time before settling into a natural breath.
Inhale for one,
Two,
Three.
Hold at the top for a moment and exhale three,
Two,
One.
With your awareness to your breath,
Begin to let go and steady down into a natural rhythm that's soft and soothing for you.
Now,
Gently shift the awareness to your body.
From the very top of your head,
Notice if there's any sensations in your scalp and forehead.
Notice if there's any tightness or ease and without any judgment,
Simply observe.
Let your focus hone in to your forehead.
Notice how your brows settle on your face.
On your next exhale,
Try to soften the space between your eyebrows and release any tension you may be holding there.
Shifting awareness to your eyes,
Let them rest gently and feel your eyelids becoming heavy and relaxed.
Noticing with each breath at its natural rhythm,
Gently moving up and down like a gentle wave,
Bringing attention to your cheeks and your jaw.
Notice if there's any subconscious clenching and on the next exhale,
Let the teeth unclench if so and allow your jaw to loosen and release.
Perhaps your lips part slightly as you release any tension and stress there.
Shifting attention down to your neck and your shoulders.
These areas often carry stress and anxiety built up through the day.
And as you breathe,
Imagine your shoulders melting down and away from your ears.
Let your shoulders droop and feel soft and open.
Now notice any warmth and the weight of your arms,
Allowing them to grow heavy as though they are sinking into the surface beneath you.
Relax your elbows,
Your wrists,
And your fingers as they soften into the surface you lay on.
Noticing your breath,
How it naturally flows how your chest and your stomach rises and softly falls with your breath.
Feel each breath at a relaxed pace.
This is a steady reminder of your inner strength and resilience.
Your breath moves like a soft wave washing onto shore as you inhale and gently drifting back into the sea with each exhale.
Bringing awareness to your lower back and your hips Notice any areas of discomfort or tightness and imagine your breath slowly flowing and filling into those spaces releasing tension with each exhale.
Now bringing awareness to your thighs your knees and then your calves and your shins.
Imagine them growing heavier feeling supported by the surface beneath you.
Finally,
Bring your attention to your feet notice any sensations in your heels,
The arches and the toes.
Notice if there is any specific temperature of warmth or coolness a sense of heaviness or lightness.
And with your next exhale let them relax completely.
Take a moment to feel your entire body as a whole feeling rested supported and at ease.
Now I invite you to imagine a peaceful place.
Picture yourself standing in a lush green forest.
The air is cool relaxing and fresh like a summer evening.
It carries the soft scent of pine and earth.
You can hear the gentle rustling of leaves as a soft breeze moves through the trees.
As you look above you,
Moonlight filters through the canopy creating patterns of soft light and shadows on the forest floor.
Each step you take feels soft and grounding as if the earth itself is cradling your feet.
As you walk you come across a small clear stream.
The water sparkles under the moonlight and stars flowing gently over smooth stones.
You kneel by the stream dipping your hands into the cool refreshing water.
The sensation calms you instantly as if the water washes away all your worries.
Take a moment here to be present with the calming stream flowing down.
Notice how the water flows naturally as if its only purpose in the world is to flow down this small clear stream.
Imagine the stream carrying away any tension any anxiety and letting it flow downstream and out of sight.
Now as you begin to stand you see a path leading to an open meadow.
As you begin to walk through this lush forest you begin to see that this meadow is filled with colorful wild flowers and soft grass swaying gently in the breeze.
The sound of a gentle breeze fills the air,
A soft melody leaving a sense of peace and joy around you.
In this meadow you find a nice open spot to rest.
Imagine you begin to lie down on the soft grass,
Feeling the earth underneath your skin.
The grass is nice and soft and cool to the touch.
The world feels quiet,
Safe and still.
This is your sanctuary,
A place you can return to anytime you need comfort or calm.
As you breathe visualize yourself drawing in this peaceful grounding energy filling your body with light and warmth.
With every exhale you begin to let go of anything that no longer serves you.
As you lay here in the soft grass you can feel the following affirmations radiating through your soul.
I am grounded.
I am safe.
I release what I cannot control.
I am steady and supported.
My breath is my anchor.
Peace begins with me.
With each breath I invite calm and ease.
I am resilient and strong.
I am deserving of rest and peace.
I choose to have peaceful dreams.
I allow myself to feel good.
I release the things that cause me stress and anxiety.
Everything is working out in my favor.
My dreams are full of love and blessings.
With each breath I invite calm into my space.
Good things are coming my way.
Good night and sweet dreams.
Until next time.
