This meditation is designed to be listened to when you are ready to go to sleep.
Find a comfortable position,
Preferably lying down.
Make sure you are warm and comfortable.
With the lighting low or off,
You may either soften your gaze or close your eyes.
Place your hands on your belly and feel the pressure and the warmth of your hands.
You are safe.
And you can now begin to let go of the day.
Take a slow,
Deep breath in.
Hold it for a few seconds at the top.
And then gently release the air out again.
Take another slow breath in.
Hold for a few seconds.
And release.
Now you can let your breathing return to its natural rhythm.
As you feel your hands rising and lowering with each breath,
You feel your body get heavy as it sinks into the surface beneath you.
You are warm.
You are safe.
You are starting to relax.
As you continue to take gentle and calming breaths,
I would like you to imagine that you are on a beautiful beach.
It is sunset and the sun has just slipped down behind the horizon.
The colours in the sky are magnificent.
Hot pink and orange colours flash across the sky and you smile as you give thanks for another day on this beautiful planet.
Just as the life cycle goes for every living being,
Everything has a beginning and an end.
No matter what this day has brought for you,
The sun has now set and the day is drawing to a close.
As you remain calm and relaxed within your body,
Focus on one thing that you appreciated from today.
It could be a smile from a stranger,
A hug from someone you love,
A joyful bark or meow from a loving pet,
The warm cup of coffee or tea that you had this morning.
Maybe you achieved something that you're proud of.
Or maybe today was just another normal day.
You are safe.
You are warm.
You are feeling relaxed.
I would now like you to gently repeat some affirmations that we will use to close down this day.
Take another gentle breath in,
Feeling your lungs and feeling your hands on your stomach rise and fall again as you breathe out.
Please repeat after me,
Either out loud or in your mind.
I am grateful for today and welcome rest with an open heart.
I am grateful for the lessons that today has brought.
I release all that no longer serves me and welcome deep rest.
I have done my best today and that is enough.
My body is relaxed.
My mind is calm.
And my soul is at ease.
Take another slow,
Deep breath in and let it out gently.
No matter what has occurred today,
Life starts again tomorrow with a clean new page and a fresh chance to create magic in the world.
Tomorrow is filled with endless possibilities.
As you take one more slow,
Deep breath,
Know that you are loved,
You are worthy and you are enough.
This meditation will come to an end in a moment,
But the sense of peace will remain with you as you drift off to sleep.
I am grateful for all the gifts that you bring the world.
You are special.
You are loved.
You are enough.
Good night.
