Welcome.
My name is Gayler.
I'm a yoga and meditation teacher based in Los Angeles.
Thank you for joining me for this bedtime ritual and reflection.
We're going to begin just by getting as comfortable as you can.
Take a comfortable seat if that feels good.
If you want to lie down,
You can do that.
You can have your legs up a wall.
If it feels good to be in maybe a fetal position,
Tucking your knees into your chest and using one arm as a pillow.
If you're in fetal position,
You could have a pillow between your legs.
Just get as cozy as you can while still being alert.
For me and my space,
I like to light a candle.
You might also want to have some quiet music or white noise or even a cup of tea.
Just whatever makes you feel like you can get into that pre-bed calm.
If it's cold where you are,
You can drape a light blanket over your shoulders or your knees.
Then just let yourself begin to settle.
Let the body get out any last little fidgets.
Just find stillness,
Beginning to deepen the breath.
As you inhale,
Think about making your breathing calming,
Conscious,
Calming,
Healing breaths.
On the exhales,
Beginning to let go of the day.
As you breathe,
Drawing the fresh air down through the chest,
Down into the belly,
Really feeling the expansion on the inhales and the softening on the exhales.
Soften through the brow and the face,
Releasing through the neck and the shoulders,
The chest,
The back,
The belly,
The hips,
The legs,
And the feet.
And as we take a moment to reflect on today,
I'd like you to think about one good thing that you did,
Something positive about today that you did,
Big or small.
Just envisioning that thing,
That moment,
Or that series of moments or series of events.
And if it feels good,
Maybe bringing one hand to the chest and one hand to the belly.
Just to physically feel the breathing as it lifts your chest and as the belly balloons.
And just experiencing gratitude,
Taking a moment to be grateful for this positive thing that you did.
I invite you to feel it,
Experience it in your body.
Feel the warmth,
The positive energy of that act or that thing you said.
Just acknowledging the good that you've done and taking a moment to soak it in and be with it.
Let's take one more deep breath here.
And now I'd like for you to take a moment to think of something that you did today that maybe you aren't so proud of.
When we're stressed or hurt or angry,
We can do things that don't represent our highest and best self.
We can be reactive.
We can do things we regret.
Take a moment to think about that thing,
That thing you're not so proud of.
Just be comfortable,
Be okay with just being with it,
Looking right at it.
And I invite you to take a moment to see if you can accept it,
Rather than feeling guilty about what you did,
How you acted or how you reacted,
Rather than feeling shame.
Just seeing if in this moment you can find a place of acceptance and forgiveness.
And then I invite you to commit to doing better tomorrow,
Because each day is a new day,
Each moment is a new moment.
Take a deep,
Deep breath here,
The deepest breath you've taken all day.
Hold it at the top.
And then on the exhale,
Just release that thing,
Release what you are carrying.
And just let it go,
With the breath,
Let it go.
And as we begin to bring this ritual,
This reflection,
This practice to a close,
As we take these last calming breaths,
See if you can find that sense of peace,
That overwhelming sense of calm and relaxation,
Wash over you as you let go of this day.
The good,
The bad,
All of it.
Letting it go,
Taking from it the lessons that you need,
Committing to doing better tomorrow,
And finding that release.
And if it feels comfortable to you,
Bringing the hands to heart center,
Thumbs to the sternum,
And taking a moment to set an intention for your day tomorrow.
And just feeling a sense of peace,
Knowing that this day is done.
It's time to let go and let your body sleep.
Tomorrow is a brand new day.
Hope to see you next time.
