In this bedtime meditation,
We will use our breath to let go of the day together and release
any stressful thoughts or worries that may be running around in our hands as we lay in
bed.
I invite you to find a comfortable position in your bed or any place where you can stay
quietly without being disturbed.
You can lay down or sit.
Choose a position that feels good for your body in this moment.
Before we begin,
Take a moment to feel into your body.
How does your belly feel?
What about your chest?
Your head?
Your limbs?
Can you identify any emotions?
Then bring your attention to your breathing.
Bring all your attention to the way your lungs expand when you inhale and how they contract
when you exhale.
We are not trying to change or control the breathing in this moment.
We are letting the body breathe and we are trying to feel what is happening in that breathing.
Let your breath breathe itself.
Feel in your jaw.
You may feel some tension there.
On your next exhalation,
See if you can relax your jaw slightly.
Relax it just 5% more.
Then feel into your shoulders.
Maybe there's some tension there too.
On your next exhalation,
See if you can lower your shoulders slightly.
Maybe you can make more space between your shoulders and your ears.
Feel into your hands and your fingers.
See what you can detect there tonight.
With your next exhalation,
You can gently relax your fingers and your hands.
Notice how there's already a little more relaxation in your body,
A little less tension.
I can imagine that all kinds of things are going through your mind in this moment.
Feel how your breathing moves your chest and your belly,
How the body expands with
each breath,
Grows a little bigger with the breath in,
And settles,
Contracts with the
breath out.
Feel the breath in the throat.
Feel the breath at the tip of the nose.
As it passes there,
You feel the cold air at your nostrils.
Feel the breath in your lungs.
Feel the breath in your belly.
Feel the breath in your shoulders.
Feel the breath in your toes.
All this movement,
All happens automatically.
And on your next exhale,
See if you can breathe out some worries.
On the inhale,
See if you can breathe in relaxation.
Breathe in relaxation and breathe out worry.
Breathe in relaxation and breathe out worry.
It's possible that all kinds of thoughts are still passing through your head and that's
okay.
Let's see if we can let those thoughts drift a little bit further off and focus our attention
on our breathing.
The feeling in the chest,
The feeling in the stomach,
The feeling in the nose and mouth.
The thoughts are there and that's okay.
But our focus is on the breathing.
The breath in and the breath out.
The breath in and the breath out.
Breathe in relaxation and breathe out worry.
Breathe in relaxation and breathe out worry.
If any thoughts come,
Let them come but also let them go.
They're just thoughts.
Focus on your breathing,
Your inhale,
Your exhale and see the thoughts become a little
smaller.
See them drift a little further.
You breathe in and you breathe out.
It all happens completely automatically.
Your body knows all by itself how to breathe for you.
To breathe in relaxation and breathe out worry.
Give yourself a few moments to just be.
If you like,
You can bring your attention back to your body,
Feel your jaw,
Feel your
skin,
Feel your hair,
Feel your skin,
Feel your hair,
Feel your skin,
Feel your hair,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel
your skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your
skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your skin,
Feel your skin,
