Hello and welcome.
This meditation is intended for right before bed.
To give yourself a moment to rest before it's time to sleep.
A moment to gently stretch your body.
A moment to find gratitude,
Peace,
And reflection.
This meditation can be done laying on your bed or on a yoga mat somewhere peaceful,
Whatever is best for you.
Please listen to your body and take my words as suggestions,
Making any modifications that your body requires.
So finding a gentle,
Comfortable standing position,
I'd like you to begin by just taking in three deep breaths.
Breathing in through your nose and out through your mouth.
Oh,
Breathing in and breathing out,
Letting the day fade away.
And one more,
Making it your deepest breath yet.
Breathing in and sighing out.
Oh,
Good.
Gently closing your eyes whenever you're ready.
Beginning to find some gentle head rolls,
Either a full roll or just a half roll from shoulder to shoulder.
Moving as slow as your body needs to.
Oh,
Maybe tilting your head to one side,
Stretching your arm down to really feel that stretch in your neck.
Continuing to breathe in through your nose and out through your mouth.
Switching to the other side,
Pulling your arm down,
Breathing in,
Breathing out.
And gently finding a light bend in your knees,
Begin to roll down your chin to your head.
Chest,
Each vertebrae melting down into a gentle forwards fold with your knees gently bent.
Maybe swinging back and forth or just finding peace and stillness.
Remembering to breathe in through your nose and out through your mouth.
Breathing in and breathing out.
Two more,
Just like that.
Breathing in and breathing out.
Gently rolling yourself back up to standing.
Moving slowly,
Letting your body find calm and peace.
And whenever you're ready,
Finding a gentle seated position,
Either on your bed or on a yoga mat beside your bed.
Maybe rolling into child's pose,
A gentle kneeling position,
Bowing your head down,
Stretching your arms out or letting them rest by your hips.
And then again,
Breathing in.
And as you rest here in child's pose,
I wonder if you could find three things that you are grateful for.
Maybe whispering them out loud.
Moving up to on your hands and knees,
Maybe finding some very gentle cat and cow stretches.
Moving your body however it needs tonight,
Being gentle,
Listening to what it wants.
Staying in tune with your breath.
And as you move through these gentle cat cows,
I wonder if you could think of a word one good thing that happened today.
It could be anything.
Maybe your coffee was perfect.
You hit green lights on the way to work.
Maybe you had a really good dinner.
Just allow yourself to remember one good thing that happened today.
And when you're ready,
Gently coming back to a seated position.
And either with your legs out in front of you,
Leaning forwards into a gentle forwards fold,
Or maybe pulling one leg in to just stretch one hamstring at a time.
Again,
Listening to your body and what it needs today.
And breathing in,
And sighing out,
Letting it all go,
Knowing you have a fresh start tomorrow.
I wonder if you could take a moment and think of something you did today that you are proud of.
Maybe it's as simple as turning on this meditation and taking 10 minutes for yourself,
Because that is something to be proud of.
Breathing in.
If maybe today wasn't your best day,
I wonder if you could imagine letting it go.
Letting the day slip through your fingertips like grains of sand.
Letting all of the bad be taken away by the wind.
And I wonder if you could remind yourself before you go to bed that if it's out of your hands,
It deserves freedom from your mind too.
Knowing that there's nothing you can fix right now.
Knowing that there is nothing you need to do right now.
Reminding yourself that this is time for rest,
Peace,
And relaxation.
And gently sitting up,
Maybe finding the legs up the wall pose.
Scooting your hips as close to the wall as you can,
And putting your heels up the wall,
Making an L-shape with your body.
This position is wonderful for relaxation,
And it begins to naturally shift the body into our rest and digest state.
It's wonderful for circulation,
Reducing inflammation in the legs.
And as you lay here,
I'd like you to find a positive mantra to repeat.
I'll suggest a few,
But if you have your own,
Please use that as well.
I am enough.
I am enough.
I am enough.
I am enough.
I will sleep peacefully tonight.
I will sleep peacefully tonight.
I will sleep peacefully tonight.
I will wake up feeling refreshed.
I will wake up feeling refreshed.
I will wake up feeling refreshed.
I am enough.
I am enough.
Finding a mantra,
Allowing your mind to hold onto it,
Repeat it for as long as you need.
Maybe staying here in this position for a little bit longer.
But for now,
I'm going to let you go,
So you can begin to drift off into a peaceful night's sleep.
