Good evening and welcome to this end of day reflection meditation.
In this meditation we will be reflecting,
Breathing and relaxing the nervous system before we are going to sleep.
Take a moment to find a comfortable position,
Either laying down on your bed or sitting upright in a meditation position.
Whatever feels good for you now.
And when you have found your comfortable position,
Take a moment to start to become aware of the breath.
Just noticing the belly rising and falling without judging.
You're slowly just starting to pull your attention and your awareness to the here and the now.
Pulling away from today all your energy,
Time and attention to yourself now.
To this moment at the end of your day on your bed,
Where you can feel your skin touching the fabric.
Where you can notice where parts of your body are touching the chair,
The pillow or your duna.
Practicing mindfulness,
Can we fill the mind with everything that we can sense with our senses?
What can you feel?
And what can you perhaps smell?
And what can you hear besides the meditation?
Is there anything else that wants to come into your vision?
And with this heightened awareness,
We create presence.
Out of the mind,
Into the now.
Connected to the body.
Taking a moment to find gratitude for yourself,
For carving out some time at the end of your day to reflect,
To relax and to find gratitude.
Slowly starting to deepen the breath.
With a gentle inhale through the nose and a longer exhale through the mouth.
Not forcing anything.
Just flowing with the tides of the breath.
Give yourself full permission to be in the here and the now.
It is okay to let the thoughts just be the thoughts for now.
And to allow for full presence.
A moment of self-care.
Continuing to have a shorter in-breath and a longer exhale through the mouth.
And as we reflect on today,
Was there something that happened today that made you feel really good?
Perhaps you finished a task at work?
Or maybe you met up with a friend?
Maybe you got to spend some time in nature?
And is there something that you did today that you can be proud of in yourself?
Maybe you set a boundary with someone?
Maybe you decided to choose you?
Or perhaps you finally completed a task at work that you can be very proud of?
And what is something that you can be grateful for today?
Can you be grateful for the fresh air that you got to breathe?
The roof over your head?
A nourishing meal you had today?
Can you find gratitude for your body?
And for your health?
And for the love that you felt from the people that were surrounding you today?
Grateful for your bed that you are laying in right now?
What else are you grateful for today?
Being in the frequency of gratitude before going to sleep will also allow you to wake up with gratitude attracting more things to be grateful for.
Elevating your frequency to a state of joy and love and gratitude changes your external reality.
And by ending the day with a beautiful frequency that is gratitude we allow the mind to drift off into a peaceful sleep to rejuvenate.
And to make some space before we are diving into breath work we're just gonna take a moment to release energetically what no longer serves you after today.
Maybe you picked up on some energies from other people.
Maybe you feel a little bit anxious and busy in your mind.
And working with our breath and the life force energy called prana we are able to clean those energetic highways.
So as you lay there comfortably taking a moment to fully exhale taking a nice long inhalation through the nose and on your exhale releasing what no longer serves you.
Again taking a nice long inhale through the nose and exhaling releasing what no longer serves you.
And again inhale through the nose and perhaps with a sigh releasing what no longer serves you.
As we are coming to the cleansing of our energy we're gonna start off with some breath work and this is a beautiful technique to do when you feel a little bit anxious or a little bit stressed.
This technique is on a count of four,
Seven,
Eight.
Inhaling for four,
Holding for seven and exhaling for eight.
This will allow you to move into your parasympathetic nervous system rest and digest and this is also where you can integrate your day.
So whenever you are ready a long big breath out and inhale through the nose for four,
Three,
Two,
One.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Out for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Two,
Three,
Four.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Two,
Three,
Four.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for four,
Two,
Three,
Four.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And return back to the normal breath.
Noticing the tension leaving your body in your shoulders.
Relaxing the hands.
And we will do one more round of this breathing technique.
So fully exhale wherever you are in your breath.
And inhale for four,
Two,
Three,
Four.
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And return back to the normal breath.
Noticing the difference between starting this meditation and now.
The relaxation that you have found in your body.
Envisioning a beautiful,
Big bubble of white light around you.
Radiating with your beautiful body.
Calm energy now.
Asking to clear away anything that is not yours.
See this just leave your bubble.
Move it through the outside.
Outside of your bubble.
And this beautiful white light that is so clear in energy.
In gratitude and relaxation and joy.
Going into your dream space.
What is your intention for the night?
Perhaps you want to feel rejuvenated waking up in the morning.
Or you'd like to have some clarity around a few topics.
And as we are coming to the final stages of this meditation.
You may now place your hand on your heart.
With love and reference for yourself.
And gratitude for taking this time.
As you are about to drift off into a nice,
Long,
Rejuvenating sleep.
Thank you so much for listening to this meditation.
And have a beautiful night's sleep.
