This meditation is here for you to support you in decompressing from your day,
Getting into a state of relaxation so that you can ground in and release before a good night's rest.
So when you're ready,
You can come into a seated position or if you prefer to get cozy in bed or on the couch,
Wherever you feel most comfortable,
Make your way into that position now.
Doing some gentle stretches,
Maybe turning the head from side to side,
Some gentle spinal twists,
Maybe you roll out the wrists and the ankles.
Releasing that excess energy,
Sometimes when we start meditation we feel a little jittery.
So can you give yourself the space to release any energy,
Release what's here for you before we come into the breath,
Before we come into a moment of pause.
Inhaling through the nose and exhale out the mouth.
Inhale through the nose and as you exhale out the mouth,
Push the breath away.
Imagine that it's flowing down over the body and being pushed out into the ground.
Inhale through the nose and exhale release,
Push it out down into the ground.
On your next exhale,
The invitation is to sigh.
Inhaling through the nose,
Exhale out the mouth with an audible sigh.
As we connect with the body we can do so through the breath and through making sounds.
Repeating that breath pattern for as long as you'd like or bringing the breath back to its natural rhythm.
Feeling your weight sink in,
Relaxing the head,
The eyes,
You're welcome to close them if that feels okay.
The jaw,
Softening the chest,
Letting the hands and the arms be heavy at the sides,
Softening your beautiful belly,
Legs,
Feet,
This body has worked so hard for you today and really every day.
Taking a few minutes to pause,
A few breaths is a beautiful way to thank this vessel that you walk in.
Taking your steps back through your day,
How was this day for you?
What came up?
Is there anything that's in the space at this moment?
If anything feels heavy,
Take a breath in and breathe out.
Gifting yourself silence.
Letting yourself pause.
What will support you in completing this day?
Is there anything that you feel that would support you right in this moment?
Perhaps it's a pillow,
A blanket,
A prop.
How often we don't let ourselves be fully comfortable and fully take up that space.
This time is for you.
So as you acknowledge yourself and thank yourself for this space,
How can you lean in a little deeper into what you need?
Inhaling,
Exhaling again,
Sinking deeper.
We don't have to get from point A to point B right now.
You can simply be here however you are.
And that's enough.
Can you let that be enough for this moment?
And can you allow yourself to come back to the breath when you need that spaciousness?
When you need that reminder that it's okay to pause?
Inhaling and exhaling,
Feeling how good it can feel to breathe something that you do all day long.
Letting the breath guide you.
Letting it be.
And so as you complete your day,
What is it that you are completing?
What is it that you are saying yes to?
And what is it that you are saying no to?
And maybe the yes is,
I'm saying yes to me.
Can you whisper it?
Can you say yes,
Yes,
Yes?
And thank yourself for this space,
For this time,
For this presence.
You are allowed.
