Meditation For Ending The Day

This guided meditation starts off with simple breathing. Then, it leads into a guided visualization of the beach at night. It is the perfect way to transition from the busyness of the day to the calm of the evening.
Music by Chris Collins

Transcript

Your day is winding down and now the time has come to slowly transition to the calm that exists in the evening.

This meditation has been recorded to help you transition from the busyness of your day to the calm,

Relaxed pace of the evening.

Start by finding a nice place to sit or lay down.

Your cushion,

Your chair,

Your bed.

Slowly settle in.

Before you close your eyes,

Take a moment to feel the space around you.

Look around wherever you are and bring yourself and your mind here to this moment.

Find a comfortable position and gently close your eyes.

Slowly turn your attention to your breath and its rhythm,

Allowing it to be exactly as it is.

Feel your forehead start to relax,

The muscles to soften.

Allow the area around your eyes to do the exact same thing,

To soften,

To relax.

Feel your jaw start to loosen and place your tongue gently at the bottom of your mouth.

Feel the chair,

The cushion,

Or your bed gently supporting you.

The muscles that are holding you up,

Your arms,

Your legs,

Your back.

Gently allow all those muscles to soften,

Letting the bed or chair fully support you.

There's no need to hold yourself up.

As you sink deeper into where you are,

Take a moment to experience three nice deep breaths.

Take three full expansive breaths.

Breathing in through your nose,

Expanding your belly,

Nice and slow,

Holding up at the top briefly,

And slowly exhaling through your mouth.

Once you've taken those three full breaths,

Allow your breathing to be as you breathe in through your mouth.

Once you've taken those three full breaths,

Allow your breathing to return to its natural rhythm.

If at any point your mind starts to wander,

Then gently acknowledge the thought,

Letting it slowly drift by,

And bring your focus back to your breath.

Now,

In your mind's eye,

I want you to imagine yourself at the beach,

But it's not daytime.

It's a beautifully peaceful evening.

The full moon is so bright that you're able to see as much as you need to.

The air is just the right temperature.

It's so still.

No breeze.

Just a nice,

Warm temperature.

The gentle rhythm of the waves washing up on the shore sounds so relaxing.

There are no birds.

No people.

Just the sound of waves hitting the shore.

You sit down in the sand,

Facing the water,

And you feel the slight coolness as you sit.

You lean back with your arms behind you,

And gently dig your bare feet into the cool,

Slightly damp sand.

The moon,

So bright,

Is casting a shine on the dark of the ocean.

As peaceful as it is,

You can still see the shimmer of moonlight dancing on the top of the ocean.

It feels so natural to just sit.

To just be.

Nothing to do.

No place to be.

At any time,

Your mind may drift to the events of the day.

That's totally fine.

Thoughts are a part of any meditation.

But you also know that this time,

Where you are,

Is your choice.

To continue enjoying this evening,

Gently allow your thoughts to pass by.

Let them fade away as you bring your attention back to the sounds of the waves.

As you sit,

Gazing out over the ocean,

You see the moon.

So bright.

So full.

But you want to take in even more of the sky.

You gently lean back,

Once again feeling the coolness of the sand.

This time,

It's on your back as you lay down and cast your eyes straight up.

Once you've settled,

With your hands behind your head,

Just relaxing in the sand,

You see a sky full of stars.

You're amazed with how many there are.

Some of them so bright,

And others just a glimmer.

As you look up,

You see how expansive the sky is.

You wonder about what lies beyond those stars.

And as much as the view seems so vast,

You can't help but think that you are part of it all.

As seemingly small as you may feel looking out into space,

You realize that you are connected to everything that you see.

Equally important as the sky,

As the moon,

And the many stars.

With that realization,

Regardless of how your day unfolded,

Right now,

You are here.

One with the ocean,

One with the sky.

You are here in this moment,

Feeling so incredibly connected,

So incredibly calm.

A slight smile comes across your face as you think about the gift that is this evening.

How natural it feels to simply be at peace.

To simply be.

You lean up,

Propping yourself on your outstretched arms behind you.

The moon and the ocean once again calling your attention.

You notice the faintest of clouds drifting in front of the moon.

Small,

Wispy clouds.

Simply adding another element of serenity to this night.

I'm going to leave you for a moment to enjoy the beauty of this place.

Connect with it however you wish.

Listen to the ocean.

Gaze at the brightness of the moon and the sky.

Or simply dig your bare feet into the sand,

Wriggling your toes,

Feeling the coolness of the grains of sand relaxing your feet.

If at any time your mind starts to wander,

That's perfectly normal.

Simply watch those thoughts fade away,

Drifting by much like the clouds in front of the moon.

And simply return your focus back to the sounds of the ocean.

The next time you hear my voice,

It won't startle you.

It will simply be a reminder that it's time to come back.

The next time you hear my voice,

It won't startle you.

It will simply be a reminder that it's time to come back.

It will simply be a reminder that it's time to come back.

It will simply be a reminder that it's time to come back.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

The next time you hear my voice,

It won't startle you.

It's time to come back now.

In a moment,

I'm going to count down from five to one.

When I reach one,

You'll be fully back,

Feeling totally rested,

Totally relaxed.

Five.

Four.

Gently becoming aware of your body and the space you're sitting in.

Three.

Hearing the familiar sounds of where you are,

Feeling the chair,

The cushion,

Or bed underneath you.

Two.

Feeling totally relaxed,

At peace with where you just were.

And one.

When you're ready,

Gently open your eyes.

As you sit,

Before you get ready to complete your day,

Take a moment to thank yourself for making this moment possible.

You chose to experience peace.

You chose to be still and quiet your mind.

And those choices are always available,

And they will always lead to calm.

When you are ready,

Go about your evening.

Namaste.

Reviews

Wow, the reminder was something I didnt know I needed to hear. This was amazing! Thank you so much 💛

Will listen again later. My poor little brain is obsessed with news of my sister on her next major f*ck up relationship which could ruin her! Never ending story! Sorry but I should know nothing but another sister told me despite silence being imposed. What do I do? Call her? Call her grown up son? Call her friend but she’s pretty dumb too or keep quiet? Each new man is the man of her dreams!!! Meanwhile she is neglecting her 13!!! Yes 13 cats. Sorry again. Impossible. Excuse me bringing it up but really I should be sleeping.peace on earth. 🙏🏼🙏🏼

Wonderful. Thank you 🙏

Thanks Thom. You are a constant source of calm. Love listening to everything you do including your zen commuter and calmer in five podcasts so do please keep doing what you are doing. Much appreciation from Cardiff, Wales

Nice one Thom! I felt that one. Thank you! :-)