This is a short meditation to calm the racing mind before bedtime.
Find a comfortable position,
Either sitting or lying down.
Gently close your eyes and allow your body to settle.
Feel the weight of your body supported by the bed or the chair.
Take a slow,
Gentle breath in and let it out softly.
Bring your attention to your body.
Notice any areas of tension,
Like the shoulders,
The jaw,
The hands,
And invite those areas to soften.
Feel your spine lengthen,
Your legs relax,
Your arms settle into relaxation.
With each exhale,
Allow your body to sink a little deeper into rest.
Now bring your awareness to your breath.
Notice the natural rhythm,
The gentle rise and fall of your chest and belly.
With each inhale,
Feel a sense of calm entering your body.
And with each exhale,
Let go of any tightness,
Tension,
Or busy thoughts.
Take a beautiful inhale through the nose,
And exhale through the mouth.
Allow your breath to become slower,
Deeper,
And softer.
Thoughts may continue to come,
And that's perfectly okay.
Imagine each thought as a leaf floating down a gentle stream,
Noticing it and letting it drift away.
Imagine clouds moving slowly across the night sky,
Each cloud being a thought that you simply let pass by.
Your mind can rest here,
Observing without holding on or attaching to any of the thoughts.
Every breath brings more calm and more peace.
Beautiful,
Deep inhale through the nose,
And exhale through the mouth.
Feel the calm and stillness you've created,
Allowing yourself to sink deeper and deeper into rest.
Let's close this practice with a beautiful affirmation to fully integrate this peaceful energy.
Deep inhale through the nose,
Exhale releasing from the mouth.
I allow my mind to rest,
And I welcome in peace.
Taking another slow,
Gentle breath in,
And exhale.
I allow my mind to rest,
And I welcome in peace.
Feeling this beautiful,
Calm energy infusing every cell of your body.
Final inhale,
And exhale.
I allow my mind to rest,
And I welcome in peace.
