Welcome to the meditation entitled,
Let the Day Be Done.
This is for nighttime anxiety and bedtime rumination.
So welcome.
If you're listening to this,
It's likely nighttime.
The lights might be low.
The house might be quiet.
And your mind might be active.
You're tired.
But your thoughts are still moving.
Maybe replaying the day.
Planning tomorrow.
Worrying,
Looping.
And first,
I want you to know something.
Nothing is wrong with you.
Your nervous system maybe just hasn't fully landed yet.
And tonight,
We're not here to force sleep.
We're just going to work on creating an environment where the body can soften.
You can tap inside.
And just release the day.
And start by taking a slow breath in through your nose.
The soft sigh out of your mouth.
Taking that again,
Slow breath in through the nose.
And the soft sigh out the mouth.
Then on your next inhale,
Pause at the top.
And with that exhale,
Make it slightly longer than your inhale.
Inhaling in through the nose for maybe a couple of breaths.
And then exhaling through the nose for a count of four.
And maybe you exhale through the nose for a count of six.
Pretend like you're fogging up a mirror with that exhale.
You might let your shoulders drop.
Letting the jaw soften.
Letting the tongue heavy in the mouth.
Your eyes might be resting back.
Or maybe they're softly staring at a focal point.
You feel the weight of your body.
Maybe the mattress beneath you or a couch or pillow.
Feeling blankets or support resting on you.
And let yourself be held here.
You don't have to hold yourself up anymore.
The day is done.
There's nowhere to go.
Nothing to solve.
Nothing is required of you.
Right now,
Your only job is to rest.
Begin to notice your breath.
Not changing anything.
Just observing it.
Seeing the inhale and exhale move in like gentle waves rolling in and back out.
And if thoughts arise,
That's okay.
You don't have to follow them.
Just imagine each thought like a cloud drifting across the sky.
You see it.
You observe it.
You let it pass.
We don't have to chase every thought.
Fix every thought.
Just let them float by.
Now we'll slowly settle into the body.
Bringing quiet attention.
Piece by piece.
And bringing that awareness to the forehead.
Feeling it smooth out.
Letting it widen.
Feeling that space between the eyebrows.
Softening through the eyes.
Unclenching the jaw.
Feeling the lips slightly parted.
Feeling the throat and the neck soften.
Unarmored.
Your shoulders melting down the back.
Arms are heavy.
Hands are warm.
Fingers are loose as there's nothing to grip.
Feeling your chest rise.
And fall.
Your heart beating steadily.
You're supported.
You are enough.
Let the belly soften.
No holding.
No pulling.
Pulling in.
Just soft like warm sand.
Feel your hips.
Your legs.
Heavy beneath you.
Your knees.
Your calves melting.
Your feet are warm and open.
Toes are resting.
Your whole body sinking just a little deeper into the cushion beneath you.
Supported by the earth.
Bringing awareness back to the heart space and silently repeating to yourself.
The day is done.
I have done enough.
I am allowed to rest.
The day is done.
I have done enough.
I am allowed to rest.
Imagine placing everything from today into a basket.
All of the conversations.
All of the decisions.
Unfinished tasks and worries.
And gently place them in this basket.
You don't have to carry them into the night.
For now,
Set that basket down.
Returning to your breath.
Inhaling for a count of four.
Exhaling for six.
Let this be slow.
Let this be rhythmic.
Like gently being rocked to sleep.
Signaling to your body it's okay to rest.
If you're still awake,
That's okay.
Your body is still restoring.
Your nervous system is settling.
Sleep will come when it's ready.
No pressure.
Just softening.
Letting go.
And if sleep comes while you're listening,
Let my voice fade into the background.
Like a distant lullaby.
You don't have to follow the words anymore.
Just drift.
You are held.
Supported.
The day is done.
You are enough.
It's time for rest.
