Welcome.
If your mind is still replaying parts of the day,
That's completely okay.
The mind often likes to review things at night.
Conversations,
Decisions,
Plans for tomorrow,
Knowing that nothing needs to be solved right now.
Taking a moment to set your phone aside and allowing your body to settle into the surface beneath you.
Back supported,
Head resting easily on your pillow,
And then whenever you're ready,
Gently allowing the eyes to close.
Beginning by simply noticing the natural rhythm of the breath,
No need to change anything just yet.
Simply noticing the body breathing itself.
After a few breaths,
If you wish,
Inviting you to begin lengthening your exhale so it's slightly longer than your inhale.
Simply allowing the breath out to take just a little more time than your breath in.
No counting,
No measuring,
Simply setting an intention for your exhale to be longer than your inhale,
Even just slightly.
With each longer exhale,
Allowing the body to begin softening into the surface beneath you,
Knowing you've done enough today.
The mind may still drift back to things from the day,
Moments being replayed,
Conversations revisited,
Plans for tomorrow.
This is simply the mind doing what it does,
Nothing has gone wrong.
Whenever you happen to realize your mind has drifted away,
Simply returning to resting your awareness back on your breath as your anchor,
And taking a few final lengthened exhales now at your own pace,
And allowing the breath now to return to its natural rhythm.
Simply letting your awareness rest lightly on your breath,
Wherever it feels strongest for you,
Perhaps at the nose,
Or the chest,
Or down in the belly,
Simply noticing the body breathing itself,
Simply allowing your breath to be your anchor right now.
Knowing thoughts may still appear,
The mind reviewing,
Planning,
Thinking,
Nothing needs to be resolved tonight.
And then whenever you happen to realize your mind drifting into thoughts,
Awareness gently settling back on your breath as your anchor,
Drifting away and softly returning back,
Simply allowing your awareness to return to resting lightly on your breath,
Letting go of your breath,
Allowing everything to settle now,
Knowing the day is complete,
Knowing anything unfinished can wait until tomorrow,
There is nothing more to do tonight,
Simply resting now.
