Quiet Within.
Written and guided meditation by Laura Gallagher.
Place in the middle.
This meditation can be used before bed.
Allow yourself to settle into your space.
Making sure you aren't too cold or too hot.
Allow your shoulders to come in so your heart is lifted.
Let your feet comfortably fall away from your body.
Close your eyes and begin to turn inward.
Notice your breath.
Notice the cool or warm air.
Notice the length of your breath.
Noting if your inhales feel different than your exhales.
Is one breath longer or shorter than the other?
Allow your breath to be just as it is.
Not changing anything about it.
Just allowing it to add and flow.
Breathing in and breathing out.
Inhale from your toes.
All the way up past your feet.
Past your legs.
Past your pelvis.
Past your belly,
Chest,
Shoulders and head.
Now start to exhale from your head,
Down your shoulders,
Past your chest,
Down through your belly,
Pelvis,
Legs and to your feet.
Inhaling from your toes to your head.
And exhaling from your head down to your toes.
Do this a few more times.
Allowing your breath to wash away the day you've just had.
All of the things that went wrong.
All of the things that went right.
All of the things that you struggled with.
And all of the things you found in ease.
Allowing your breath to send away all of your chores,
To do this and stresses.
Watching as each thing passes you by.
Just as though it were a leaf floating in the wind.
One by one.
Each item.
Each thing.
Leaving.
Floating away from you.
Noticing any thoughts coming by.
Watching them too as they pass you by,
Steady with your breath.
Feel your body as it starts to get heavier into stillness.
Noting any physical sensations from the outside in.
Feeling your body heavy against the mattress beneath you,
Supported and comfortable.
Bringing your awareness to your toes,
Feet and ankles.
Allow them to relax and let go.
Moving up towards your calves and shins,
Allowing them to relax and let go.
Moving up past your knees and past your thighs,
Letting them relax and let go.
Moving up into your pelvis and hips,
Letting them too relax and let go.
Letting your chest,
Shoulders and arms relax and let go.
Even your fingertips have become relaxed.
Letting go in through your tongue,
Jaw and forehead.
They too all relaxed.
Your entire body relaxed,
Feeling as though you were floating above your bed.
Completely relaxed and free.
There is nothing else stopping you from sleep.
There is nothing else you need to do but breathe here.
Letting go even more with each breath.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
