The following meditation is a relaxation meditation designed to help you unwind and let go of your day and when you're ready coming to a comfortable position ideally lying down and perhaps you'd like to grab some blankets,
Comfort yourself with a cushion and as you lie down making sure that your spine feels supported and knowing that at any time feel free to move or adjust your body to provide yourself with greater comfort and ease.
Then gently closing down your eyes or perhaps having a soft gaze to the floor.
Now is a time for you to come into a state of relaxation and in your own time bringing your awareness to where your body meets the floor.
Feeling that sense of gravity that's holding you in the place that you're lying.
In your own time taking three long slow breaths each exhale giving yourself permission to really arrive.
Exhaling and softening.
Exhaling and letting go.
Letting go of the day that you've had.
Allowing your body to rest in the place that you're lying.
Then letting your breath return to its natural rhythm and pace.
Noticing where you feel your breath the most.
Might be in your belly or your chest or the top of your lip.
Maybe somewhere else on your body.
Letting your attention anchor in this place.
Allowing you to be with your breath.
Each breath an opportunity to relax a little deeper.
To let go a little more.
And to also come back into the present moment should your mind wander.
Or you feel a little overwhelmed.
Continuing with that focus on your breath.
Placing your hands on your heart space.
And feeling your breath as it moves in and out of your heart.
And as you connect in to your heart center.
Taking a moment to acknowledge what's true for you.
How are you feeling?
What is it that's calling you in this moment?
Needing your attention.
And taking your time to compassionately and kindly acknowledge whatever's there within your body.
And setting the intention that for the next few minutes you'll be allowing yourself to drop in.
To relax.
To unwind.
And let go of what's no longer serving you.
You can keep your hand on your heart for the rest of the meditation or you may like to gently place it back by your side.
When you're ready beginning to visualize a beautiful night sky above you.
This sky is filled with stars and a radiant full moon.
It's shining her soothing light over your body.
And beginning to feel that beautiful light from the moon on the tips of your toes and your feet.
And as the light shines there sensing any tension or contraction in your feet starting to relax and unwind.
Allowing your feet to soften.
And then bringing your awareness to the moon's light as it shines across your calves,
Your shins,
Your knees and your thighs.
This light from the moon radiating throughout your legs and allowing them to relax.
Your tired muscles to soften on the bone.
And then gently the soothing light from the moon begins to move over your pelvic area,
Your hips,
Your belly.
And as it does giving these parts of your body permission to release,
To let go of any contraction they may be holding.
Feeling that soothing light now moving into your solar plexus.
And all the way up into your chest and your heart space.
And in your next gentle inhalation as you exhale allow these parts of your body to surrender.
Letting go of what no longer serves you.
And then this light from the moon moves over your shoulders.
Feeling your shoulders relax as it does.
And then the light moving down your arms.
All the way down to your fingertips and sensing that soothing energy from the moon relax.
Your arms and your hands letting them soften and feel heavy in the place that you're lying.
And then finally the light from the moon moves up over your neck and into your face.
Bringing with it these relaxing qualities.
Letting your jaw unclench.
Your eyes feel heavy and your brows soften.
And your whole body bathed in this moonlight.
Feel free to send that light to any other places on your body that may need a little extra attention tonight.
Letting those parts of your body really relax and let go.
And as you lie under the beautiful stars and the compassionate and supportive energy of this moon.
Bring your attention to your heart center once again.
Check in if there's anything else you'd like to let go of and to release tonight.
Letting go of anything that is no longer supporting you or serving you.
Then for the next few moments allow yourself to be in this space.
Surrendering to the stillness and the soothing energy of the moon.
Slowly coming back to your body.
Sensing the relaxation that you've created this evening.
Feeling your body's connection to the earth that you're lying on.
And gently starting to feel your breath.
Allowing your breath to bring you back into this moment.
And when you're ready you might like to bring some gentle movement back to your body.
Wriggling your fingers and your toes.
Stretching your body.
Maybe turning to one side.
And laying there for a few moments.
Whenever you feel ready you gently sitting up.
But if you feel nice and relaxed and comfortable and ready for a sleep simply stay as you are.
