Good evening.
Thanks for choosing me to guide you through this evening.
As you're here with me now,
I'd love to help you wind down and untangle those thoughts that you've accumulated throughout the day.
You've done enough today.
You've worked a lot.
You've been busy.
You've experienced quite a bit.
And now it's time for us to sit down and for the next few minutes,
Gift yourself this moment.
So find yourself seated comfortably with your back upright and gently close your eyes.
The goal of this meditation is not to chase the thoughts,
Not to actively get rid of them.
We're just here to recognize them.
There is a lot of power in awareness and together,
We will simply arrive in the present moment.
So let's begin by taking a slow breath in as deep as you can.
Gently exhale.
When you're fully exhaled,
Let your breath flow naturally so that it feels easy,
Like a wave rising and falling at its natural pace.
Notice how deep each inhale and exhale is.
And by now,
You probably will have thoughts seeping in and that's perfectly normal.
When that happens,
Take note of the thought,
Acknowledge it being there.
And then gently,
You don't have to do anything else,
Gently go back to your breath.
This time I want you to notice the air flowing in and out of your nostrils.
You're merely experiencing the raw sensations of the breath.
And again,
A reminder that if thoughts arise,
Just observe it,
Acknowledge it from a distance and then gently go back to your breath.
Are there any sounds occurring as you breathe in and out?
Do the inhales sound any different to the exhales?
See if you can slow your breath a little now so you don't even hear any sounds.
And now take deep breaths in and deep breaths out and make the sound a little more apparent to you.
And now go back to your normal rhythm as you breathe in and out.
Let's now scan through the body,
Slowly inviting a softer self,
Starting with your forehead.
Relax your forehead,
Relax your jaw,
Relax your shoulders,
Relax your chest.
And both your legs,
And both your feet.
Your body holds you through every moment of your day,
Through every emotion and even every thought.
So right now,
All we're doing is giving it what it yearns for the most and that is rest.
Go back now to your breath.
Notice the air flowing in through your nose and out through your nose.
Take note of the temperature of your breath.
Your breath is always here.
It doesn't rush.
It doesn't worry.
It simply flows.
And if you find your mind wandering again,
And it will,
Probably is,
That's okay,
Perfectly normal.
Just take note that that is happening.
Notice the thought from afar.
And gently go back to this simple rhythm to your breath.
Inhaling and exhaling.
And again,
You're probably having thoughts coming back,
And that's okay,
It's perfectly natural.
You don't need to stop the thoughts.
And when you notice them,
You gently acknowledge them.
You say,
Ah,
Here's a thought,
And then go back to your breath,
That's all you need to do.
And each time that happens,
Each time you return to your breath,
You grow stronger.
You become better at untangling your thoughts and being present.
Keep noticing the sensations of the breath.
Notice each inhale all throughout,
And then follow through the entire exhale.
Noticing each sensation on its journey as you breathe in and out.
Check in on your muscles.
Have any of your muscles tensed up unconsciously?
And if so,
Relax your muscles.
Relax your whole body.
Take another deep breath in,
As deep as you can.
And slowly exhale.
Of today,
Whatever else needs attention can wait for the light of morning.
Let's take one last deep breath in.
And slowly exhale a yawn.
Just activate the yawn reflex and just let out a yawn.
Enjoy the rest of your night.
Tonight,
You are free to rest.
Thank you.
