Hi friend,
My name is Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation instructor and this meditation is on letting go of the day.
But before we begin,
I would love to acknowledge a few things.
The practices I share are rooted in ancient mindfulness traditions.
They originated in South and Southeast Asia.
And I share them here in respect for those lineages in an adapted trauma-informed secular way.
Also,
I just want to remind you that this space is yours.
There's nothing you need to get right and nothing you need to push through.
My guidance is just an invitation.
Your body and your spirit get the final say.
In this session,
We will take time to reflect on your day,
Allowing you to release any lingering worries or stresses that may be interfering with your ability to relax and drift into peaceful sleep.
This meditation is designed to help you cultivate a sense of closure and calmness,
Preparing you for a restful night.
To begin,
Find a comfortable position in a quiet space where you're not likely to be disturbed.
You may choose to lie down on your back or sit in a relaxed position.
If you're lying down,
Let your arms rest comfortably at your sides or resting on your abdomen.
If you're seated,
Allow your hands to rest gently on your knees or in your lap.
Once you're settled,
I invite you to gently close your eyes.
Take a deep breath in through your nose,
Filling your lungs completely.
While holding this breath for a moment,
Slowly exhale through your mouth.
As you breathe out,
Imagine releasing any tension or stress you may be experiencing.
Holding on to take another deep breath in,
Feeling your abdomen rise and exhale slowly,
Allowing the body to relax even further.
Let your breath settle into its natural rhythm,
Allowing each inhale to bring in calmness and each exhale to release any lingering worries.
Now bring your awareness to your body.
Feel the we of your body against the surface beneath you.
Allow yourself to sink deeper into this surface,
Feeling supported and at ease.
As you breathe,
Notice any areas of tension.
It could be your shoulders,
Your neck,
Maybe your back.
As you take your next breath,
Focus on your shoulders.
Inhale deeply through your nose and as you exhale,
Visualize your shoulders dropping away from your ears,
Releasing any burdens you may be holding on to.
As you exhale,
Next,
Bring your attention to your neck.
Inhale deeply and as you exhale,
Imagine warmth flowing into this area,
Melting away any tightness or discomfort.
Continuing down your body,
Focus on your chest and abdomen.
With each breath,
Feel your chest expand and contract.
Inhale deeply,
Filling your lungs and as you exhale,
Let go of any stress or anxiety you may be carrying in your core.
Allow the stomach to soften,
Feeling relaxed and at ease.
Now bring awareness to your arms.
Notice how they feel.
Inhale deeply and as you exhale,
Let the arms become heavy and relaxed.
Allow your hands to rest softly,
Free from tension.
Next,
Focus on your back.
Starting with the upper back,
Notice any tightness in the muscles.
As you inhale,
Visualize warmth flowing into this area and as you exhale,
Imagine the warmth melting away any tension,
Leaving your back feeling supported and relaxed.
Let's turn our attention to your hips.
Take a moment to notice how they feel.
As you breathe deeply,
Allow your hips to relax,
Letting go of any tension or tightness.
Continuing down your body,
Bring awareness to your thighs.
Inhaling deeply and as you exhale,
Feel your thighs becoming heavy and relaxed.
Allow the sensation to flow down into your knees,
Calves,
And finally into your feet.
As you focus on your feet,
Take a minute to appreciate all the places they've taken you today.
Feel them relax completely,
Letting go of any remaining tension.
Now that your body is feeling relaxed,
Let's begin to reflect on your day.
Picture the events that took place from the moment you woke up until this very moment.
What did you experience?
What moments stood out for you?
As you think about your day,
Allow yourself to acknowledge any feelings that arise.
Did you feel joy,
Frustration,
Satisfaction,
Accomplishment,
Or maybe a mix of emotions?
It's perfectly okay to recognize these feelings without judgment.
Maybe now we can take a moment to consider any worries or stresses that may be lingering in your mind.
Is there anything from your day that you're holding on to?
Perhaps a conversation that didn't go as planned,
A task that remains unfinished,
Or maybe a worry about tomorrow.
As you identify these lingering thoughts,
Know that it's normal to have them.
Instead of letting them weigh you down,
We can work on releasing them.
Imagine each worry or stress as a small pebble that you're holding in your hand.
Take a moment to visualize these pebbles in your palm.
They represent the thoughts and feelings you are ready to let go of.
Let's take a deep breath together,
Inhaling deeply through your nose,
Filling your lungs with air,
And as you exhale,
Visualize releasing the pebbles from your hand.
Imagine throwing them away,
Feeling the weight lift as you let them go.
Maybe you can feel a sense of lightness as you release each pebble.
With every exhale,
Imagine releasing the burden of these thoughts,
Freeing yourself to embrace relaxation and peace.
Let's do this a few more times.
Inhale deeply,
Gathering all the worries and stresses you're holding onto,
And exhale,
Releasing them completely.
Let them drift away like leaves on a gentle stream.
Continue this pattern.
Inhale,
Gathering your worries,
And exhale,
Releasing them.
As you release these thoughts,
Focus on the feeling of relaxation washing over you.
With each breath,
You are creating space for calmness and serenity in your mind.
Now let's turn our attention to gratitude.
Reflect on the positive aspects of your day.
What moments brought you joy or comfort?
Perhaps it was a kind of interaction,
A small achievement,
Or a simple pleasure like a warm cup of tea or the beauty of nature.
Take a moment to appreciate these positive experiences.
Feel gratitude filling your heart and your mind.
And as you focus on these moments,
Visualize them as bright,
Warm lights within you.
Allow this warmth to spread throughout your body,
Bringing a sense of peace and contentment.
I now invite you to affirm your intention to let go of the day.
Silently or aloud,
Repeat to yourself,
I release all worries and stresses from the day.
I choose to embrace peace and tranquility.
I release all worries and stresses from today.
I choose to embrace peace and tranquility.
Feel the truth of these words resonating within you,
Reinforcing your intention to let go and embrace a restful night's sleep.
As we begin to bring this meditation to a close,
Take a moment to express gratitude for this time you've dedicated to yourself.
Thank yourself for prioritizing your relaxation and for preparing for a restful night's sleep.
I am so grateful to have guided you in this practice.
And as always,
I'm grateful for the path,
The practice,
And most of all you,
The community.
Until next time.
