This is an evening or a nighttime meditation to end your day with and enter into sleep in a pleasant manner,
Ideally eating in restful and quality sleep.
Go ahead and find your comfortable position.
If you're listening to this in bed,
You may sit or lie,
Whichever feels most comfortable to you.
Make any adjustments that you need to.
Let's settle into the body,
Beginning by feeling,
Bringing your attention to your toes.
You don't have to move them,
Just bring your mind to your toes,
Taking a moment to feel each toe on your foot.
Feel what the heel of your foot is touching as we are grounding in to ourself and our body.
Let's turn to the breath.
We're going to do a series of inhales and exhales where we will start with a four in,
Four out,
Moving to a five in,
Five out,
Six in,
Six out,
And then we'll engage in some meditative reflections.
Let's begin the breathing.
Inhale,
One,
Two,
Three,
Four,
Out,
Four,
Three,
Two,
One.
Very good.
Let the breath settle in between.
As we inhale,
One,
Two,
Three,
Four,
Five,
And out,
Five,
Four,
Three,
Two,
One.
And inhale,
One,
Two,
Three,
Four,
Five,
Six,
And out,
Six,
Five,
Four,
Three,
Two,
One.
Three,
Two,
One.
Let the breath settle.
Let's take a reflection of our day,
And then we will set our mind in a place which will aid in fostering restful sleep.
Take a moment and begin just by identifying,
Naming,
Labeling two to three emotions that were present today.
What are two to three emotions that were present today?
And then I want you to take a moment and think about your thought structures for today,
Your thought patterns.
What was your thinking like today?
Was it helpful,
Encouraging,
Rational,
Or was it something else?
It's not to judge yourself or to criticize yourself.
It's simply to reflect.
And maybe it's something you can make note of and take in your day tomorrow to improve your thought patterns.
You can always pause and take more time.
I want you to also take a moment and think about your physical self today.
How is the physical self feeling today?
Rested,
Unrested,
Tired,
Energetic,
Aches,
Pains?
What was present in the physical body today?
Now let's take a moment and set our tone for sleep.
Begin just by allowing yourself to find a little more comfort in the space that you're in,
Ideally in bed,
So you can turn this off and fall into a lovely slumber.
Are the pillows where they need to be?
Are the blankets as you like them?
Is your temperature setting good?
Nice,
Dark room.
Make any changes you need just to increase your physical comfort.
Take a moment and picture yourself sleeping.
It's almost as if you're seeing yourself sleeping on a movie screen and you see this restful,
Deep,
Pleasant,
Uninterrupted,
Free of bad dreams sleep.
Take a moment and picture it.
Take a moment and picture pleasant dreams.
Set the tone now.
What is something pleasant you can dream about in your sleep?
Maybe it's a loved one,
A pet,
A pleasant former memory.
Anything,
Anything that generates happy,
Pleasant dreams.
So again,
It's as if you're seeing yourself on a movie screen,
Sleeping,
Content,
Resting.
Restful slumber,
Emerged,
Immersed in happy,
Pleasant dreams without waking.
And take a brief moment,
Please,
And allow yourself to picture yourself waking up on time with the alarm as it was set,
Feeling restful,
Rested,
And ready to tackle your day.
Pleasant dreams,
My friends.
