Welcome to Quiet Bloom.
This is a gentle space for rest,
Stillness and self-care.
You don't need any experience and there's nothing you need to do right.
You are invited to get comfortable in whatever way feels supportive for you.
Sitting,
Lying down or simply pausing wherever you are.
If at any point you need to adjust or take a break,
Please do.
This time is for you.
When you're ready,
Let's begin.
This is an evening meditation to help you melt the day away.
Allow yourself to settle wherever you are.
Maybe it's in bed,
On the couch,
At your desk,
On the floor.
Wherever you are,
Just allow your body to be supported.
Take a slow breath in through your nose and release it through your mouth.
And a longer,
Slower exhale.
As you settle in here,
Let your breath begin to lengthen naturally.
For these next few moments,
There is nowhere else to be and nothing else to do.
Bring awareness to your feet,
Your foundation.
Notice any lingering energy or sensations from your day.
Allow gravity to gently pull away anything that your feet have carried you through,
Have walked you through your day that you no longer need to hold on to.
Bring your awareness up to your ankles and your calves,
Up the length of your legs.
Settling in any areas that feel tight or tense.
And send your breath there.
Bring your awareness to your hips,
Your belly.
And on your next exhale,
Allow your belly to completely soften.
No holding or gripping or sucking in.
There's no need to hold yourself together anymore.
Feel the rise and fall of your belly with your slow,
Steady inhales and slow,
Steady exhales.
And invite your awareness to move up to your chest and ribcage.
And notice that gentle expansion on your inhale and that subtle contraction on your exhale.
If there is any tightness in the chest,
Any heavy sensations,
Imagine your inhale creating space and comfort there.
And your exhale releasing any of that tension or heaviness.
Notice your shoulders.
And on your inhale,
Take a moment to draw your attention to your ears.
And on your exhale,
Allow your shoulders to fall away from your ears,
Creating space there.
Unclench your jaw.
Soften the muscles of the face,
The cheeks,
The space around your eyes.
Maybe your eyes start to grow heavy.
Soften the forehead,
Unfurl the brow.
Softening through the scalp all the way to the crown of your head.
Maybe your day felt hard or heavy.
Maybe there are moments or things you wish you could do differently.
Maybe you have a rolling list of things already that you're thinking about for tomorrow.
For now,
As you breathe,
Gently remind yourself that it's enough for today.
You moved through your day and you did what you could with the energy and the resources available to you.
And for now and the rest of the evening,
That's enough.
There is nothing more required of you.
Imagine all of the conversations and responsibilities and tasks and thinking that you did today to be wrapped up in a bundle,
Put in a basket,
And set aside until tomorrow.
For now,
It's time to rest.
Take a slow,
Nourishing inhale and an even slower exhale.
Feel your body growing heavy.
Allow your mind to quiet just a little bit more.
You are safe.
You are at ease.
And you are allowed to rest.
Inhale gently and exhale,
Release.
May your sleep be steady and restorative.
And may you wake tomorrow feeling just a little bit lighter.
Take a good,
Good rest.
