This nighttime meditation can be done sitting or lying down on your back.
Let's fully arrive to this moment and prepare to embrace this night.
Acknowledge where you are.
And simply let the mind and body unwind from a day's work.
Let the feet and legs relax.
Allow the spine to be straight.
Shoulders soft,
Arms relaxed.
Just bring some softness to the face and ease the brow line.
Soften the eyes and relax the jaw.
Take this awareness from the top of the head all the way down to the toes.
And from the toes all the way to the top of the head.
Let's take a deep breath of ease and exhale any tension out.
Inhale ease and exhale any tension.
Inhale ease and exhale any tension.
Repeat this a few times.
Inhale and exhale.
Keep the breath flowing.
Inhale and exhale.
If you are still feeling a tension,
A sadness or emptiness that you can't release,
It's perfectly normal for you to surface now.
Perhaps it's a feeling that was there all day and all week,
But the busy day kept it hidden.
It's time to recognize this emotion and notice where it's felt in your body.
Place your hands on your body where you feel this emotion.
Give it some attention.
Hold it with compassionate attention.
Breathe into the spaces in your body where you can feel it.
Continue to breathe.
Inhale ease.
Inhale ease and exhale tension.
Inhale ease,
Exhale tension.
Imagine the breath wrapping around this feeling,
Giving it some warmth.
With each rolling breath,
The pain or unease starts to dissolve.
Bring in some expansiveness.
Feel this expansiveness move through the whole body.
Now say to yourself,
I am moving beyond this feeling.
I am moving beyond this feeling.
Breathe in,
Breathe out.
I'm moving beyond this feeling.
Let those words move into each cell in your body and be present in your own grace.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
And slowly surrender to sleep.
Breathe in,
Breathe out.
Keep surrendering.
Surrender to sleep.
Breathe in,
Breathe out.
