If it's night time,
You're in bed,
In the darkness,
Eyes closed and can't seem to quiet your mind from all the thoughts and anxieties from the day before or for the day to come,
I welcome you to this guided meditation to attempt to allow your mind some rest,
So you can find true relaxation in tonight's sleep and wake up refreshed and ready to begin your day.
Let's first find some presence,
Remind ourselves where we are in the current instant.
We can do this through our breath.
Breathe in as you feel the cool temperature of the oxygen that comes into your nose.
And breathe out as you feel the warmer temperature of the air that leaves your body.
Inhale again,
Visualizing the same,
The oxygen coming into your body with its cool temperature and breathe out and feel the warmer temperature that comes out drawing spirals in the air.
Repeat this visualization a few times for the next seconds as you breathe in and out with awareness.
Now that you're present and grounded in the moment,
Let's work with these circular intrusive thoughts that are not allowing you to enjoy a deep rest.
With gentleness,
Have a look at your thoughts.
They came to you for a reason,
But now they got stuck and don't know where to go.
Picture your thoughts inside your mind as different colors of light.
Imagine reaching up to your head to take out one of those thoughts.
Pull it out as if it was a colorful light.
Now look at it in your hand.
Look at the colorful light that is your thought,
Resting like an orb or a sphere on your palm.
Maybe the thought,
Feeling or memory is playing on it as if it was a movie.
Now say to the thought,
Thought,
Thank you for coming to me and informing me about this.
I got the message and now you can go.
There is nothing I can do about you now.
Come back to me in the morning and I'll take care of you or I'll write you down so that I do it whenever I can.
In the meantime,
I appreciate you,
But it's time to go.
And now release this orb into the calm darkness of night.
Watch it fly away.
Watch it disappear.
Are there any more thoughts you'd like to pull out of your mind at this moment?
Go ahead and repeat this visualization.
Maybe this time the thought you pull out of your mind has a different color light.
You look at it with compassion and you let it go.
You release it into the comfortable darkness of night.
Remind yourself what outcome is truly within your control at this moment.
There is not much you can take care of right now,
Only offering true rest to your body,
So tomorrow you can decide what you can do about these reminders.
If something is not within your control,
Offer it back to the calm darkness and trust that life will only send you lessons that you can bear,
That you can hold,
Only lessons that are meant to expand you.
Whatever the thoughts that you just let go,
Trust that you'll do what you have to do when the time comes.
But now is not the time.
Now is the time to recharge,
To rest,
To heal.
Now come back to your present body.
Notice your position,
How you're laying down.
Notice the touch of the bed,
The pillows,
The covers.
Are you incredibly comfortable?
Let's do a last breath together.
Breathe in deeply.
And as you breathe out,
Feel your muscles release.
Wherever you were holding tension,
Release.
May you have a restful night.
Thank you for meditating with me.
