Hello and welcome and thank you for joining me today as we begin to wind down from our busy day and prepare for a restful night's sleep ahead.
Use this practice at the end of the day just before bedtime to allow yourself to reflect and contemplate on the day that has passed.
Set intentions for the new day ahead and allow your body and your mind to slip to a beautiful restful deep sleep.
Take a few moments now to make sure that you're nice and warm comfortable.
Perhaps you're propped up in your bed or you're just lying down.
See if you can place one palm at your heart center and one at your belly and just begin to connect with your breath and with observing the quality of your breath and allowing your body to settle down into the support of the mattress beneath you.
Feel the warmth of the blanket enveloping you.
Feeling that sense of coziness as you begin to let go of everything that's happened through the day.
Let go of all to-do lists and all plans for the next day and just allow yourself to be here,
To be in this moment.
Feel the gentle rise and fall of your chest and your belly as your breath slowly begins to deepen.
Allow your jaw to relax.
Feel the muscles of your face soften.
Roll your shoulders up and back and take a few moments to reflect upon your day and see if you'd like to just contemplate on everything that happened through your day and then asking yourself,
What went well today?
What did I do well today?
And just notice what comes up for you.
Breathe into a sense of inner joy.
Perhaps let a little smile curve your lips as you think about what went well today.
And then take a deep breath in and a slow breath out.
Allow yourself to relax a little more and then think about what could have gone a little better today.
Is there anything that you could have done better?
Perhaps something that you said,
Not judging yourself,
Not criticizing yourself,
Just contemplating,
Noticing.
Is there anything that I could have done a little better?
And how could I have done that better?
How could I have made a better impact?
Take a few moments to just ponder on that,
See what comes up for you.
Just noticing and breathing into it.
And then as you lie back and relax a little more,
With your eyes softly closed,
Ask yourself,
What am I grateful for today?
Perhaps you're grateful for something that happened through the day.
It doesn't have to be anything big.
It can be something really small,
Like a lovely smile from a stranger,
A compliment from a loved one,
Whatever it is.
See if you can feel a sense of gratitude,
A thankfulness to your being.
Allow yourself to feel and breathe into that sense of gratitude.
And then take a long,
Deep breath in.
And as you exhale,
See if you can sigh it out through your open mouth.
Feel your body relax a little more.
And then think about any intention that you'd like to set for your day tomorrow.
Perhaps think about the energy you'd like to invite into the next day.
It could be the energy of compassion,
Patience,
Gratitude,
Love,
Joy,
Passion,
Whatever resonates with you.
Breathe into that energy.
Breathe into that intention.
Take a deep,
Deep breath in.
And then as you exhale,
Release that.
Let it go and allow it to unfold in its own way.
And then settle back.
And with your eyes softly closed,
Allow your body to relax a little more.
As you prepare for a long,
Make yourself nice and comfortable.
And see if you can relax your toes.
Allow your ankles to flop to either side.
Let your feet relax.
Relax your calves and the back of your knees.
And allow your thighs to grow heavy and relax.
Relax your hips.
And feel your lower back.
Releasing any tightness,
Any soreness.
Feel your middle back and your upper back.
Allow your body to sink back.
As you feel your stomach,
Your belly,
Let go of any tightness,
Any tension,
Any stress that's been sitting in your belly,
In your chest.
Simply release it with your deep,
Steady breath.
And a slow breath out.
And from here,
My darling,
Relax your shoulders.
And allow your arms to grow heavy and soften.
Soften your wrists.
Relax your fingers.
And allow the muscles of your throat to relax.
Relax your teeth,
Your tongue.
Soften through the muscles of your face.
And allow the corners of your eyes to relax.
Relax your forehead.
Feel a warm,
Golden healing light enveloping your whole body into silence and stillness.
Everything is working out in a divine and perfect way.
Sleep and rest,
My dear one.
