This meditation is meant to help you wind down from the day,
Releasing any negativity or unsettled feelings that may have occurred throughout the day.
To begin,
I invite you to take a position of comfort.
You could be sitting upright on a chair,
On your bed,
Or maybe lying down if that feels better for you in this moment.
And gently begin to close your eyes and take a big deep breath in,
Feeling your belly expand and slowly exhale through your mouth,
Letting everything go.
And again,
We'll take a big deep breath in and slowly exhale.
And I want you to reflect back on the day,
Seeing if there's any specific interaction,
Moment or just something that feels a little bit unsettled.
Maybe it brings up a sense of unease in your body,
Tightness,
Just something that doesn't feel in alignment with a sense of peace.
And as you think back to whatever that memory experience was,
Just really think about the details of it.
And as you focus on those details,
Notice if there is any sort of physical sensation that appears in your body.
Could be a tightness,
A tingling,
Or just something that lets you know that there's some tension.
And I want you to ask yourself internally,
If this sensation had a voice,
What would it say?
And just noticing whatever it was that came to mind instantly.
Try to not judge or criticize it.
Just letting it be.
And now I would like for you to think of something neutral,
Maybe a glass of water or a color,
Just to allow that sensation to come back down to neutrality.
And again,
I want you to think of that same memory that we were working with before.
And just see if there is another sensation that presents in your body or maybe the same one.
And again,
Ask it if this sensation had a voice,
What would it say?
And simply observe and notice whatever that message was.
And once more,
Think of something neutral.
And then return to the memory again.
Seeing if there is a new sensation that appears or maybe the same one within your body.
And again,
Asking if the sensation had a voice,
What would it say?
And then once more,
Think of an image of neutrality,
That glass of water or color,
Whatever it may be for you.
And then you can return to the memory again and continue to do this until there are no sensations left when you think of the memory.
And you can pause this meditation now to continue to do so.
And I encourage you to do this with as many memories or interactions that feel like they need some releasing as you're wrapping up your day.
Usually we know because we tend to ruminate on something,
That sense of we can't let it go.
We can't stop focusing on it.
And it may not even be something from this day.
It may be something from past experience.
But this is a really good way to be able to release and set yourself up for a peaceful slumber,
Knowing that you are not carrying anything with you into that or into the next day.
And so whenever you're ready,
And you feel like you have released everything that has been present within you,
I want you to take a final deep breath in and slowly exhale through the mouth.
Beautiful.
You may gently open your eyes whenever you're ready and continue to wind down for the evening.
