Welcome,
I'm so glad you're here in this quiet moment just for you.
Maybe your mind feels restless,
Carrying the weight of sadness or sleepless nights.
Understand how heavy that can feel.
This meditation will hopefully help you to find calm and rest.
You feel safe,
Held and gently at peace as sleep comes,
A place where your breath can slow and your heart can settle.
You are safe here.
You are held like a warmly woven blanket,
Wrapped in a quiet embrace of gratitude and kindness.
There's no need to rush or fix anything.
Just allow my voice to guide you softly,
To invite a warmth to rise within and a gentle stillness to settle deeply.
If at any moment you need to pause or simply listen in silence,
That's perfectly okay.
Let's take this journey together towards a night wrapped in calm and a heart riddled in gratitude.
Bring your attention softly to your breath.
Notice the gentle rise and fall of your belly and chest,
The natural rhythm of your inhale and your exhale.
There's no need to change anything.
Just being present with this flowing breath.
If your mind feels heavy with thoughts or worries,
That's perfectly okay.
Imagine those thoughts like leaves flowing gently away on a quiet stream,
Letting them drift and fade,
Returning your awareness to your breath once more.
Let's take three slow,
Deep breaths together.
Inhale softly through your nose,
Hold for a moment and exhale gently through your mouth.
Inhale again slowly,
Hold and exhale softly.
One more time,
Breathing in peace,
Hold.
Exhale,
Releasing into calm.
Now bring your awareness to your heart space.
Feel the gentle,
Steady beating there.
The quiet drum of life and presence.
Recall one small,
Touching moment from today.
Perhaps the kindness you noticed or gave or simply honor the quiet strength it took to make it through this day.
No matter how simple or fleeting,
Let that feeling rise gently like a soft ember glowing quietly within.
Allow this warm ember to grow,
A tender light filling your chest,
A quiet pulse of gratitude,
Soft as a whisper.
If your heart feels heavy,
That's okay.
Even a small flicker of thanks can ripple outward,
Carrying warmth and light within.
Breathe into this space,
Inhaling slowly.
Imagine your heart expanding with warmth and exhale gently,
Feeling the calm deepen with each breath.
Now gently invite that warm feeling to spread down both arms,
Into your belly,
Filling your legs and feet.
Be held by the softness.
Cradled safely by your own presence.
You are held.
You are safe.
Veiled in quiet comfort.
Let go of it.
If any tension remains in your body,
Breathe softly towards it,
Inviting it to soften,
Melting slowly away.
Rest here,
Now.
Let the gentle peace hold you.
Wrapped in warmth,
Gratitude and love.
When you are ready,
Allow yourself to drift deeper into sleep.
Carried by this quiet,
Heartfelt calm.
As you rest here,
Now,
Carried by the warmth in your heart,
Remember the quiet strength it took to simply be here today.
Allow gratitude to settle gently over your body,
Like a soft blanket of calm and peace.
Know that you are safe.
You are held.
And you are enough.
If your mind wanders,
Returning always to this feeling of warmth.
Your own quiet hearth of gratitude.
Glowing softly inside.
Sleep now.
Wrapped in this tender embrace.
Let the night carry you deeper into rest.
Good night.
