Good evening lovely mum.
My name is Fleur Chambers and it's my pleasure to guide you in tonight's practice.
So often we get to the end of the day feeling tired but still a little wound up from our day.
Our bodies are ready for bed but our minds are still busy.
Busy judging ourselves.
Busy feeling like we need to be more or to do more.
Maybe we are busy planning,
Worrying or hoping.
When you get to bed does your mind begin to ruminate about the day?
Replaying moments when you lost your cool with your kids,
When you said or did something that you now regret.
Maybe your mind likes to replay conversations or situations,
Secretly wishing they had played out differently.
Or perhaps when your head finally hits the pillow your mind starts planning tomorrow,
Coordinating the details of your busy life.
And then you find yourself wondering how you are going to fit it all in.
And then maybe all this thinking leaves you feeling overwhelmed,
Guilty or worried.
Maybe all this thinking makes you feel heavy and burdened before bed.
Meditating at the end of the day can be a lovely practice to help you calm your mind,
Relax your body and prepare yourself for a sound night's sleep.
15 minutes of meditation will make you feel better than 15 minutes of scrolling on your iPhone,
I promise.
Night time meditations allow you to let go of the day,
To put your day to bed so to speak,
So that you may then enjoy a sound night's sleep,
Waking afresh and ready to embrace your new day with energy and optimism.
So let's begin by finding a super comfortable position.
Perhaps you are on your couch or even in bed.
Go on,
Get super comfy,
I promise you deserve it.
And beginning by closing down your eyes and starting to turn your awareness inwards.
Beginning to notice the gentle rhythm of your breath.
No need to change your breath in any way.
And as you really settle in,
Just reminding yourself that you deserve this little slice of peace you have carved out for yourself in this moment.
Simply noticing the air as it flows in and out of your body.
If the air is not there,
Thoughts come,
Offer them a smile and return to the ebb and flow of your breath.
Noticing the rise and fall of your chest as you breathe.
Noticing the soft expanse of your belly as the air flows in and out.
Noticing how your body breathes on its own.
You are being breathed.
Resting here in the natural flow of your breath in the intelligence Feeling grateful for your breath and how it shows you the way home.
Noticing now the places where your body comes in contact with the ground that supports you.
Allowing yourself to relax here.
Really letting yourself sink into the surface that supports you.
Can you notice that as you let go,
As you relax,
The ground rises up to meet you.
Resting here.
Nothing to do,
Nothing to be.
Feeling safe and secure here in this moment.
Drawing your awareness now to your exhale and if you are able,
Allowing your exhale to be long and smooth.
With each long,
Smooth exhale,
We are relaxing a little more.
We are sinking a little deeper.
Relaxing across your eyes.
Relaxing your shoulders.
Letting go of your tension in your tummy.
With each exhale,
Can you allow this sense of relaxation of letting go to sink a little deeper.
Letting go of any sense of holding on.
Really allowing the ground to receive your weight in this moment.
Here in this safe space you have created,
Perhaps there is something from your day that you might like to let go of,
So that you can truly feel calm and peaceful before sleep.
Perhaps something happened with your kids that you would like to let go of.
Is there a conversation that has left you feeling uneasy?
Perhaps you didn't eat as well as you would have liked or you didn't have time to exercise.
No need to get caught up in the story,
Simply letting go.
With each out breath you are letting go of this idea or situation that no longer serves you.
Breathing in peace.
Breathing out tension.
Breathing in peace.
Breathing out tension.
Relaxing across your eyes.
Your cheeks.
Your jaw.
Letting the entire landscape of your mouth feel soft.
Relaxing your whole face now.
Letting your head sink heavy into your pillow or the surface that supports it.
Really relaxing your entire head now.
Letting your shoulders relax.
Melting like ice to water.
Softening your chest,
Your lungs and your heart.
Letting go of any tension in your tummy.
Really allowing it to feel soft.
Relaxing all the way down your legs.
Relaxing your feet and all ten toes.
This sense of relaxation trickling down your arms.
Arriving at your hands and ten fingers.
This sense of relaxation and peace seeping further into your body.
Bone softening.
Organ softening.
Blood running gently through your body.
Noticing the gentle ebb and flow of your breath once more.
Noticing the peace and stillness that comes with coming home.
And now we offer ourselves to the healing capacity of the night.
May the darkness restore you.
May the darkness replenish you.
May you be soothed by the stars and the moon.
So that you may wake with a sense of energy and hope for your new day.
