Welcome to this meditation to help you end the day with stillness and presence.
I'm Saras Nakroche and I'll be your guide today.
I'm recording this on a rainy January day from my home office in Switzerland.
This is your time to release distractions,
Let go of tomorrow's worries,
And embrace the moment just as it is.
Go ahead and find a comfortable position,
Either seated or lying down,
With your hands resting gently at your side or in your lap.
If you haven't already and if it feels safe,
You can gently close your eyes now.
And take a deep breath in through your nose,
Feeling your lungs expand.
Hold it for a moment.
And now slowly exhale through your mouth,
Letting out any tension you're holding on to.
Do that again.
Take another deep breath in.
And imagine that you're breathing in calm and steadiness.
Hold it briefly.
And as you exhale,
Release any thoughts about what happened today or what might come tomorrow.
And just let your breath settle into a natural,
Quiet rhythm now.
Now,
Bring your attention to your body.
We'll gently scan down through your body,
Noticing any places that feel tight.
Start with your forehead.
Soften your brow.
And all the tiny muscles around your eyes.
Allow your jaw to unclench.
And your shoulders to drop down and away from your ears.
And just feel your chest rise and fall with the easy flow of your breath.
And soften your belly now.
Notice how your arms and legs feel really heavy and how they're fully supported by the surface beneath you.
And allow your feet now to also relax completely.
With each exhale,
Feel yourself sinking a little deeper into stillness,
As if you're settling into a soft,
Welcoming cushion of calm.
Imagine the day's activities,
Conversations,
And tasks drifting off like clouds passing through a clear evening sky.
There's no need to follow them or hold on to them.
Just let them go.
Because in this moment,
There's nothing to do,
Nowhere to be,
Except right here.
Focus on the quiet between your breaths,
The space where you feel a simple presence.
Notice that in this stillness,
You are safe,
Whole,
And enough exactly as you are.
This presence isn't something you have to achieve.
It's here whenever you choose to notice it.
If a thought appears,
Just acknowledge it kindly.
And then let it drift away as you return your attention to the gentle rhythm of your breath.
Each inhale invites you into this moment.
And each exhale releases anything that takes you away from it.
On your next breath,
You can silently repeat the following affirmations after me.
I release the day and settle into this moment.
I find peace in simply being here right now.
Stillness and presence guide me into rest.
I trust in the quiet of this moment.
Just feel these words sink into your being,
Reminding you that presence isn't something you must earn.
It's yours to embrace at any time.
As we start to close this meditation,
Just enjoy another moment of stillness and peace.
Yield the presence you've cultivated,
Supporting you as you prepare for rest.
And when you feel ready,
You may want to open your eyes,
But you can also choose to just let them closed as you carry this sense of stillness and presence with you as you move into the night.
Namaste Namaste
