Hi,
I hope you had a blessed day.
I am extremely happy and grateful that you chose to meditate with me tonight.
May you relax and rest in easiness and calmness of the night.
Please find a comfortable position.
The one that is truly your favorite,
That will make you feel comfortable and in tune with your body.
Yes,
You can lay on your back,
Sit on the pillow or in your lovely chair or just do whatever you feel like.
It is your time.
Your time to unwind.
Close your eyes and take a deep breath.
Feel as the air floats into your lungs and floats out taking all your body's tension.
Breathe in,
Breathe out.
Deep inhale through your nose,
Deep down into your belly and deep relaxing exhale through your mouth.
I hope you can find peace and rest in yourself tonight.
But what truly do you need?
Please focus on your heart and ask yourself what is that I need?
What can help me relax and fade into a more peaceful resting state?
Allow it all to show up.
Don't judge your needs.
They only let you know that they're here.
Only you have the power of choice whether you want to listen or deny yourself.
Tonight I ask you to listen.
Listen to yourself.
What is that you need?
Be a long hot relaxing bath in the candlelight or reading a book listening to soothing music.
Whatever it is,
Focus on your heart and say to yourself I promise you I will do it.
In honor to myself,
From my endless love to myself.
Maybe you feel a little excitement now or maybe thoughts about the last sentence appeared.
Whatever it is,
I would like you to know that you are enough.
You care about your needs.
If you didn't,
You do it now.
You work hard.
You are amazing.
It is not time to think.
You will do it tomorrow.
Please take a deep inhale and exhale all the feelings both good and bad.
I want you to know you are not your thoughts.
So no matter what your mind is telling you,
You do not have to listen.
I would like you to imagine a night sky.
Beautiful,
Filled with shimmering stars and magnificent shining moon.
Imagine as each thought you notice in your mind is one cloud on that sky.
We don't want clouds while stargazing do we?
So now please label these thoughts with the first word that comes to your mind.
It can be for example work or fantasies or the past.
And on the exhale watch as all these clouds are taken away by the wind.
And if they come back just notice,
Label and breathe them out again.
Breathe in.
Breathe out.
What are you grateful for?
What are three things that happened to you today that made you feel good?
Think about it.
Feel as the warm feelings appear in your heart.
Maybe you can now see a few more.
Think of five blessings you feel gratitude for.
Or maybe a little more,
Seven.
I would like you to feel as this warm feeling fills your whole heart and spreads all around your entire body.
Breathe this beautiful sensation in.
Feel it filling your body.
As we are here I want you to tell yourself three compliments.
Even something like I am so good at something that you love doing.
We often are too bad to ourselves trying to help others but not tonight.
Now it is your time to feel honored and loved.
You don't need anyone else to honor you if you truly honor yourself.
Self love is a beautiful journey.
Inhale these feelings and exhale.
Inhale feel this light spreading all over your body leaving you with bliss and exhale.
Breathe in,
Breathe out.
Let all of your worries go.
Let your body relax.
Relax your face,
Your shoulders,
Your belly,
Arms and legs.
Relax.
Inhale exhale.
Deep breath in and deep cleansing breath out.
Breathe in feel as light fills your body and breathe out let it all go.
Inhale exhale.
Inhale and one more time.
Inhale and exhale.
Now say to yourself may I sleep deeply,
May I rest easy,
May I dream beautiful dreams,
May I wake up tomorrow refreshed and full of energy and so it is.
You can use this as your sleep mantra.
The sleep mantra that you say before going to bed I promise you it really works.
If you resonate it you will find this mantra in the description of this practice.
But now breathe in and breathe out let it all go.
I'd like you to remember your promise.
What is that you need?
Take a deep inhale and on the exhale you can slowly open your eyes.
You can now go and do it as you promised yourself.
Rest easy.
Stay in love.
Good night.
I love you.
