Welcome.
This is your time to let go of the day,
To release tension,
And to prepare body and mind for deep rest.
Find a comfortable position,
Either sitting or lying down.
You might or might not know that,
When you are awake and your eyes are open,
Your eyes and the optic nerve transmit roughly 10 million bits of information per second to your brain.
Your eye is constantly darting,
Taking 4 snapshots every second.
The movement of the eye is called saccade,
Which is a French word meaning to pull violently,
And you have about a quarter of a million of them every day without being aware of it.
So if you could,
I recommend you have your eyes closed during this meditation for its most benefit.
Otherwise,
No worries,
You might do just as well.
Now allow your hands to rest loosely and gently close your eyes.
Take a slow,
Deep breath in,
And a long,
Unhurried breath out.
Please bring your awareness to your breathing.
In and out.
Inhale and exhale.
You don't need to change it.
Just observe,
Notice,
And feel.
Inhale,
Feel the body expand.
Exhale,
Feel the body soften.
If thoughts of the day arise,
Try this.
Imagine you have a very high-tech filing device right by your side.
Just with a single,
Effortless thought,
You would skillfully file each away,
For later or for never.
Gently let them being filed away as they occur.
No judgment,
No engagement.
Just acknowledge and effortlessly file them away,
Like clouds floating by in the sky.
As thoughts occur,
You can just quietly,
Silently say it in your mind,
For later,
For never.
Each inhale,
Invite calm.
Each exhale,
Let go.
Release.
Putting down a weight you no longer need to carry.
Now,
Let's gently scan through the body,
Inviting release into each part.
Begin at the forehead.
Notice any holding there,
And soft.
Around the eyes,
Let the muscles rest.
The jaw,
Release it.
Let it loosen.
Move into the neck,
And the shoulders.
With each exhale,
Allow them to drop,
Heavy and free.
Down through the arms and hands,
Let them rest.
Into the chest and belly,
Soften with each breath.
Now,
Feel your legs,
Your feet,
Resting deeply into the ground for a bit beneath you.
The whole body now sinking,
Supported,
Safe.
With the whole body completely relaxed and resting,
Let's stay here a little longer.
Now,
Imagine that any remaining tension within you is like ice.
With each breath out,
The ice begins to melt,
Slowly flowing away,
Leaving warmth and ease behind.
Notice the melting continue with every exhale.
Your whole body softening,
Loosening,
Releasing.
Wherever there was tightness,
There is now gentle warmth.
Picture that same tension as a gray mist.
With every breath out,
The mist rises,
Dissolving into the air,
Vanishing,
Leaving you clear and light.
Your breath clears the space around you and within you.
Feel how open and free your body becomes,
As if the air itself is supporting you.
No effort needed,
Just breathing,
Just releasing.
Now,
Sense a gentle evening light surrounding you.
It glows softly,
Warm and peaceful.
This light wraps around you like a blanket,
Holding you,
Comforting you,
Inviting you into deep rest.
Allow yourself to sink into this glow.
Trust its calm presence.
Rest in its warmth.
Simply being safe,
Supported and at peace.
Take one more slow,
Nourishing breath in and a full,
Releasing breath out.
Know that you have done enough today.
There is nothing more to do.
Now is the time to rest.
If you are ready to sleep,
Remain here in stillness.
If you are continuing your evening,
Carry this calmness with you.
May peace be with you.
Namaste.
