Hello everyone,
And welcome to this meditation that can be done at the end of your day to help you quieten and calm your mind,
Allowing you to drift peacefully off to sleep.
Begin by finding a quiet and comfortable place to sit or lay down.
Close your eyes and take a deep breath in through your nose,
Allowing your lungs to fill completely.
Hold the breath for a moment and then exhale slowly through your mouth,
Releasing any tension or stress,
And again in and hold it and let it go,
In and out,
Letting go more and more with each breath.
We'll now go through a body scan,
And as we do,
Keep your awareness with your breath,
And use your breath to let go and dissolve any tension throughout your entire body.
Begin by focusing your attention on your toes,
Observe any sensations,
Tension or discomfort in this area.
As you inhale,
Imagine a warm,
Soothing energy flowing into your toes,
Melting away any tension.
As you exhale,
Release that tension and let it dissolve.
Move your attention up to your feet.
Feel the weight of your feet against the surface you're sitting or lying on.
Inhale deeply,
Inviting relaxation,
And as you exhale,
Release any tension held in your feet.
Progress to your ankles and calves.
Notice if there's any tightness or stiffness.
Inhale deeply,
Visualizing the breath filling this area,
And as you exhale,
Let go of any tension or discomfort.
Bring your awareness up to your knees and thighs.
Feel the weight of your legs against the surface beneath you.
Inhale,
And with each exhale,
Release any tension,
Allowing your muscles to relax.
Continue to your hips and pelvis.
Sense if there's any holding or discomfort in this area.
Inhale deeply,
Expanding your awareness,
And as you exhale,
Release any tension,
Letting your hips and pelvis completely relax.
Shift your attention to your stomach and lower back.
Breathe into this area,
Allowing the breath to soften any tightness or knots.
Exhale,
Releasing any stress or tension held there.
Move your awareness to your chest and upper back.
Feel the rise and fall of your breath.
Inhale deeply,
Expanding your chest,
And as you exhale,
Release any tightness or tension,
Allowing your upper body to feel light and open.
Bring your focus to your shoulders and arms.
Notice if there's any residual tension.
Inhale,
And with each exhale,
Let go of any tightness,
Allowing your shoulders and arms to become loose and relaxed.
Gently shift your attention to your neck.
Inhale,
Imagining a softening sensation spreading throughout your neck muscles.
Exhale,
Releasing any strain,
Tightness.
Finally,
Turn your awareness to your head.
Feel any tension in your jaw,
Temples,
Or forehead.
Inhale deeply,
Sending relaxation into your head,
And as you exhale,
Let go of any remaining tension,
Allowing your entire head to become calm and at ease.
Take a moment to appreciate the relaxation that has now spread throughout your entire body.
You've released tension from your toes to your head,
Leaving your body feeling light and peaceful.
Now bring your focus back to your breath.
Inhale deeply through your nose for a count of four,
Allowing your stomach to rise as you fill your lungs.
Hold your breath for a moment,
And then exhale slowly for a count of six,
Allowing all the air to leave your lungs.
Repeat this deep breathing pattern several times,
Allowing each breath to calm your mind and body.
In for four,
Hold,
And out for six.
In,
Two,
Three,
Four,
Hold,
And out,
Two,
Three,
Four.
Four,
Five,
Six,
And just a few more times on your own,
At your own pace,
And just find your way back to your natural,
Normal breath.
Now imagine a place where you feel completely relaxed and at peace.
Could be a beach,
A forest,
A cozy room,
Or any place that resonates with you.
Picture yourself there and engage your senses.
Notice the colors,
Sounds,
And sensations of this peaceful place.
Allow yourself to fully immerse in the tranquility of this mental retreat.
Take a moment now to reflect on your day.
Bring to mind three things you are grateful for today.
These can be simple things,
Like a kind gesture from a friend,
Or a warm cup of tea.
Feel the warmth and contentment that gratitude brings into your heart.
As you continue to breathe deeply,
Acknowledge any thoughts or worries that arise.
Instead of holding onto them,
Imagine placing each thought on a leaf that's gently floating down a river.
Watch the thoughts drift away,
Allowing your mind to become clearer and calmer with each passing leaf,
And repeat these affirmations to yourself,
Either silently or aloud.
I am at peace.
I am at peace.
Say it with conviction and let the affirmation sink into your subconscious mind.
I release all tension and worry.
I release all tension and worry.
Take a few more deep breaths,
Inhaling positivity,
And exhaling the last remaining tension or stress.
Feel a sense of calm and relaxation washing over you.
Slowly bring your awareness back to the room.
Wiggle your fingers and toes,
And when you are ready,
Gently open your eyes.
As you go to sleep,
Carry this sense of calm and relaxation with you.
Remember that this meditation is a powerful tool to help you settle your mind and prepare for a peaceful night's rest.
Good night.
