Hello,
Welcome to this bliss evening meditation.
This meditation is going to help us unwind from this day,
Help us relax and enjoy a restful night's sleep.
So no matter what's happened through the day,
What challenges we may have been faced,
We know that we can come back to this quiet,
Peaceful place where we can have a clear mind and a relaxed body so we are ready to recharge and refuel after a good night's sleep.
So finding a really comfortable place to sit or lie down,
Make sure you're warm,
Gather blankets,
Cushions,
Even light a candle,
Keep the lights dimmed so we can create a wonderful calming atmosphere.
So we're going to gently close our eyes and we bring our attention just to the breath,
Watching the breath coming in and going out and just noticing if it's short and shallow,
Long and deep.
We're not making any judgements around the breath,
We're just watching the breath,
Watching the chest rising and falling,
Feeling the breath through the nose,
Cool air coming in and warm air going out.
Notice as we start to settle into this moment,
The breath may no longer,
Deeper.
Really start to feel into the exhale of the breath.
Notice the way the body relaxes on every out-breath.
Before we relax too deeply,
Let's just reflect on this day.
Feeling grateful for any lessons learned,
Grateful for interaction with other people,
Taking note of what's happened through the day.
Reflecting on the mornings activities,
Where we were for lunch,
What happened in the afternoon to bring us here to this evening,
To this place.
Our thoughts like to take us back through the past,
Logically working out the day,
What happened and our impact on others and our lives.
And through these thoughts,
Tension can be generated.
So just notice if we're feeling into any tension as we reflect through this day.
So we're going to make a point now of surrendering or letting go of this day.
Having this time to reflect,
Knowing that this day is now in the past.
We can no longer make any changes to this day.
But stay present in this moment and start to really relax and be calm,
Knowing that tomorrow is a new day.
So let's work through the body,
Releasing any tension and stress and surrendering to this very moment.
Infinite space that creates into the now,
When we bring our attention to this breath and then this breath and then this breath.
Bring some focus and attention through the face,
Relaxing the forehead,
Softening the eyes,
The jaw relaxed and the tongue is soft in the mouth.
I release and surrender this day.
Feeling into the neck and the throat,
Increasing any knots,
Any tension.
Allow the throat to relax.
I release and surrender this day.
I come back to this moment.
Feeling and sensing into the shoulders,
Through the arms,
The wrists and the hands.
Relaxing all the muscles,
Allow your shoulders to melt.
I release and surrender this day.
Feeling into the chest,
Allow the chest to be open,
The breath to come in and out with ease.
I release and surrender this day,
Focusing on the here and now as I breathe and relax.
And coming into the belly,
Sometimes through life's challenges we can restrict the belly,
The movement,
Holding the belly,
Causing it to be tight and tense.
Let's allow the belly to go soft.
Allow all the organs to move as we surrender and release this day,
Coming back into this moment.
Moving your way down through your legs,
Noticing if there's any muscles that have been switched on,
Tight and torqued.
And as we breathe,
Focus on the exhale and allow the breath to settle into the legs and relax each and every muscle.
I release and surrender to this day.
I am calm,
I am present.
And finally making your way through your feet and curl those toes.
I release and surrender and allow the body to drop deeper into the chair or floor of your body.
We start to feel a sense of deep peace reside in the mind as we recognise that we've done our absolute best today.
We focus on this moment and look hopeful and excited for tomorrow.
So let's rest here for a minute,
Breathing and surrendering to this day.
Letting anything go,
Releasing the attachments that we hold onto and bringing a deep sense of peace.
Just notice if any thoughts pop back in and if these have generated any tension in the body,
Just come back to those pockets of tension and just breathe and surrender.
I am calm and I am at peace.
I have released this day and I am ready for a good night's sleep.
Continue to focus on the long deep exhale of every breath.
Allow that exhale to soothe the mind,
Clearing out any old thoughts,
Any repeating thoughts.
Allow that exhale to relax and soften the whole body.
Gently feeling into the fingers and feeling into the toes,
Gently wriggling,
Slowly and carefully drifting those eyes open.
We can get ready for bed and enjoy a restful night.
Good night and I hope to see you for our morning meditation.
