Welcome to this evening reflection meditation.
I'm Marianne DeCleer and thank you for taking this time to pause and be with yourself at the end of the day.
Before we begin,
You can find a comfortable position either seated in a chair or lying down and know that you can adjust your position at any time to support your comfort.
And as we move through this meditation,
Gently welcome any feelings,
Sensations,
Or images that arise with kindness,
Softness,
And without judgment.
This is your time to unwind and connect within.
You can gently close your eyes and feel the weight of your body settling into the chair or on the surface you're lying on.
If you're seated,
Notice all the points of contact.
Your back against the chair,
The support beneath you,
Your feet on the ground.
And if you're lying down,
Feel the way your body is held by the support beneath you from your head all the way down to your feet.
Now bring your attention to your breath.
Simply observe it.
Feel the sensation of air as you inhale and exhale.
The cool air around your nostrils as you breathe in,
The warmth as you breathe out.
Perhaps you can feel the air in your nasal passage or the back of your throat.
And notice also the subtle movements of your body as you breathe.
The gentle opening and closing of your ribcage,
The soft rise and fall of your belly.
And if you like,
You can place one hand on your belly to feel the calm and gentle movement of your belly as you breathe.
Tune into the sensation of your heartbeat.
And if you like,
You can place a hand on your chest to feel the heartbeat beneath your hand.
Feel the natural rhythm of your breath.
Tune into the aliveness and vitality within you.
Feeling both the breath and the heartbeat.
Spend a few moments and breaths noticing all of these sensations.
And now you can place your hands back down on your lap or by your side.
And I invite you to check in with yourself with curiosity and compassion.
Physically,
What are you noticing in your body?
Scan for any sensations,
Whether that be tension or ease,
Warmth or coolness.
Acknowledge them with gentleness and self-compassion.
And breathe into any areas of sensation with love.
Softening here.
And emotionally,
What are you experiencing in this moment?
What feelings are present?
Allow yourself to name them once again with kindness,
Without judgment.
Whatever is here,
Welcome it with gentleness and care.
And now mentally,
How is your mind feeling your thoughts?
Is it busy,
Calm,
Scattered or still?
If your thoughts had a shape or color today,
What would they be?
Simply notice without needing to change anything.
And now take a moment to reflect on your day.
The moments of joy.
The moments of challenge.
The things that felt light.
And the things that felt heavy.
Acknowledge them all with gentleness,
Knowing that the day is done.
And as you breathe in,
Inhale all that was joyful and light.
And with each exhale,
Imagine yourself releasing anything that was heavy or challenging.
These are the things that no longer need to be a part of your body or consciousness.
Inhale joy and light.
Exhale to let go of any worries that can wait for tomorrow.
Inhale joy and light.
Exhale to let go of anything you don't need to carry into the night.
I'd now like to guide you to let go of any residual physical,
Mental or emotional tensions.
Here's a little explanation and then I will guide you through it.
So in a moment,
When I give you the signal,
You will expand your belly as you breathe in through your nose.
And then you're going to lightly contract your whole body as you hold your breath.
And then you'll relax everything as you exhale loudly to release.
So here we go.
Inhale through your nose and your belly expands.
Hold your breath and lightly contract all the muscles in your body from your head and face down to your feet.
Exhale loudly as you get rid of any residual tensions.
Relax and take a normal breath.
Bring your awareness to the calm sensation in your whole body.
Now focus on your inhale.
Breathe in ease.
Exhale to spread and diffuse ease throughout your body.
Next inhale,
Breathe in peace.
Exhale to diffuse and spread peace throughout your body.
Next inhale,
Breathe in a light.
Exhale to spread and diffuse light throughout your body.
Breathe in all that is good.
Exhale to spread all that is good throughout your body.
Allow yourself to settle into this moment of rest and calm.
Coming back to the sensations of your breath.
Tuning into the gentle rhythm of your inhale and exhale.
Feel the steady presence of your heartbeat.
Allow a sense of calm to settle within you.
Express gratitude to yourself for taking this time to reflect and unwind.
Thank yourself for your self-compassion.
Now come back to the awareness of the points of contact between your body and the support beneath and behind you.
From your head to your feet,
Feel yourself gently grounded.
Take a deep breath in through your nose and exhale with a sigh.
Yawn if you like.
You can begin to move and stretch in any way that feels good.
And when you're ready,
Slowly open your eyes.
Take a quiet moment to reflect on any sensations,
Feelings or images that arose during this evening reflection.
And know that you have done enough for today.
You can rest knowing that tomorrow is a new beginning.
Thank you for joining me for this evening reflection to unwind and let go.
And please come back to this recording anytime you feel the need to unwind,
Release and let go at the end of the day.
Thank you.
