Welcome to this evening meditation,
Intended to invite in a sense of calm and relaxation as we begin to gently wind down from the events of the day.
Take a moment to settle in,
Find a comfortable position,
Either sitting or lying down.
Allow your body to rest naturally,
Your arms and legs relaxed and your breath soft and easy.
This is your time to unwind,
Let go and embrace stillness.
When you feel ready to do so,
Just gently close your eyes,
Allowing the outside world to fade away.
See yourself stepping into a place of sanctuary,
A peaceful space that exists just for you.
Here you are safe,
Here you can simply be.
Now,
Taking a nice long slow deep breath in through the nose,
Feeling the cold air fill your lungs,
Hold it briefly and then exhale slowly out through the mouth,
Letting go of the day.
Pause for a moment and repeat this cycle of deep,
Cleansing breaths two more times,
Remembering to breathe in nice long slow in deep through the nose,
Holding just momentarily at the top and then a nice long slow exhale out through the mouth.
Let's begin by tuning into your body,
Bring your attention to the top of your head,
Notice if there's any tension here,
Imagine it's softening,
Dissolving like morning mist under a warm sun.
Moving your awareness now to your forehead,
Let your brow smooth out,
Feel the space around your eyes relax,
Your cheeks soften,
Your jaw releases,
Let this part of your face feel light and at ease.
Now shifting your attention to your neck and your shoulders,
These areas often carry the weight of the day so just imagine any tension there just melting away,
Like ice slowly turning to water and flowing out of you.
Each exhale just helping release what no longer serves you.
Feel your chest rise and fall as you breathe,
Bring your awareness to this gentle rhythm,
With each inhale imagine drawing in a sense of peace,
With each exhale feel yourself letting go of any residual stress.
Now move your attention down to your abdomen,
Feel your belly soften and expand naturally with your breath,
There's no need to hold anything in,
Simply allow it to relax completely.
Feel your back from the upper spine to the lower back,
Let go of any tightness here,
Picture each vertebra becoming lighter as if a gentle wave of warmth is washing over your back,
Easing tension.
Now bring your focus to rest on your hips,
Thighs and legs,
Let them feel heavy sinking into the surface beneath you,
Fully supported.
Bring this sense of relaxation all the way down to your knees,
Calves,
Ankles and toes.
Take a moment now to feel your whole body at ease,
Notice the difference in how you feel now compared to when you began.
Now shift your full attention to your breath,
There's no need to change anything,
Simply observe,
Notice the coolness of the air as it enters your nose and see if you can detect the subtle warmth as you exhale.
As you breathe in,
Imagine drawing in a soothing light,
Picture this light filling your lungs and spreading then throughout your entire body,
Bringing a sense of calm and clarity.
With each exhale,
Let go of the day,
Release tension,
Worries,
Any lingering thoughts,
Imagine them floating away,
Being carried off by the breath.
And if your mind wanders,
That's okay,
Just gently bring your focus back to the breath,
Like returning to the rhythm of the ocean,
Let your breath guide you into deeper stillness.
Awesome,
We're going to move into a little guided visualisation now,
So see if you can imagine yourself standing beside a slow moving river.
The air is cool and refreshing and the water reflects the warm colours of twilight.
The gentle sound of the flowing river soothes you.
In your hands you hold a small pebble,
This pebble represents the stresses,
Worries or responsibilities you've carried today.
Notice its weight,
Its texture,
Take a moment to feel the burden it represents.
And when you feel ready,
Picture yourself tossing the pebble gently into the river.
Watch as it breaks the surface,
Creating ripples that grow and then fade.
Notice how the pebble is carried away by the current,
Out of sight.
Feel a sense of lightness in your hands,
Your arms,
Your whole body,
Let this cleansing river continue to carry away anything else you feel you're ready to release.
There's no rush,
Simply let go as you feel ready.
Now imagine lying down on soft grass by the riverbank.
The first stars begin to appear in the evening sky above you,
Each star twinkles softly reminding you of the vastness of the universe and the simplicity of this moment.
Let the cool air and the sounds of the flowing water wrap around you like a comforting blanket.
Breathe in this peace,
Allowing it to fill every part of you.
As you rest here,
Bring to mind something you are grateful for,
It could be a moment from today,
A loved one or simply this quiet time you've taken for yourself.
Hold on to this feeling of gratitude for a few breaths,
Letting it grow warmer and more expansive within you.
Now as this meditation draws to a close,
Take one last deep breath in,
Filling yourself with calm,
Gratitude and serenity,
Exhale slowly,
Releasing any last remnants of tension.
And when you feel ready,
Begin to gently wiggle your fingers and your toes,
If you like you can stretch,
Adjust your position,
Whatever feels good for your body,
If you prefer you can stay here longer,
Letting this sense of peace carry you into a restful sleep.
Whatever you choose to do,
Remember to thank yourself for taking this time to unwind and reconnect.
Remember that this calm is always within you,
Ready to be accessed whenever you need it.
May this peaceful state stay with you through the night and beyond.
