Welcome to this meditation.
A time to let go of the day behind you and prepare for the day ahead.
No matter what today brought you,
You are here now.
This is your space to release,
Reset and gently invite peace into your mind,
Body and heart.
Tomorrow does not ask for perfection,
Only your presence.
So let's rest together now in this meditation and create space for ease,
Clarity and calm,
So that tomorrow you can meet the new day with an open heart.
So you can sit or you can get comfortable and lie down,
However you wish.
And let your body settle now.
Feel the surface beneath you fully supporting your weight.
Take a deep breath in through your nose.
And then exhale,
Allowing your body to soften.
If you're seated,
Just rest your hands in your lap.
And if you're lying down,
Rest your arms by your sides,
Palms open to the sky.
Close your eyes gently.
And allow yourself to arrive here,
Just as you are.
Bring to mind the moments of today,
As though you are watching a river flowing past.
Watch each moment,
The good,
The challenging,
The ordinary.
And as you experience these events,
Let go of them,
Allowing them to drift gently on the water,
Down the river.
There is no need to cling to anything or push anything away.
And allow the river to carry your thoughts,
Worries,
Even unfinished tasks,
Things left to be said,
All of that,
To be carried downstream.
They don't matter now.
Right now,
We're letting go,
Allowing them to drift,
Far away.
Further and further,
Until they are out of sight.
The day is complete,
It doesn't need anything more from you.
So take a deep breath in.
And as you exhale,
Let this river carry away,
The whole weight of the day.
And now bring your awareness to your body.
To the crown of your head.
And notice what you're feeling.
Maybe there's tingling,
Temperature.
And if you're holding any tension there,
Let it relax,
Soften,
Soften the forehead,
The eyes,
Allow the jaw to relax.
Feeling a wave of relaxation flowing down your face,
The neck and into the shoulders.
Allowing all body parts touched by your awareness to melt into the surface beneath you.
Allowing gravity,
The ground,
To pull at anything that doesn't belong.
That you wish to let go.
Releasing all tightness from the weight of the day.
And feel this same sense of ease,
Travelling down your arms,
Your hands and out to your fingertips.
Let the chest open.
And allow your breath to flow naturally.
Feel your heart softening.
Releasing any heaviness it carried today.
And then down into the abdomen.
Allowing any knots of tension to just unwind.
Feeling the swell of the breath coming in.
And allowing that swell,
That movement,
That breath to work through any remaining tensions that are then released on the out-breath.
And bring your awareness to your hips,
Your legs,
Your thighs and your knees.
Let them sink heavily into the ground as the day's energy flows out of you.
Feel the weight of the lower legs,
Your calves softening,
Your feet and each toe.
Fully supported,
Completely at rest.
Your whole body is now bathed in calm.
Feel this calm,
Open to rest and renewal.
Sometimes we hold on to the day out of habit,
Clinging to what we wish had been different.
Regretting the things we've said,
Or worrying about what comes next.
Our worries are never accurate.
Something else always happens that's quite different.
To the dark imaginings we've had in our mind.
So now,
Give yourself permission to let it all go.
The past does not define you,
And tomorrow is not yet written.
Anything that you carry is yours to put down.
You are not your to-do list.
You are not your mistakes.
You are something far deeper.
A vast,
Unchanging presence.
Now,
Gently shift your awareness to tomorrow.
Without grasping or planning,
Simply invite the feeling of possibility.
Imagine a fresh morning,
Filled with light and space.
See yourself moving through the day,
From the morning,
With a smile on your face.
With ease.
Meeting challenges with patience.
And seeing them as opportunities.
Opening.
You don't need to know what tomorrow will bring.
Only that you have the strength to face it as you are.
Repeat silently to yourself,
I release what I cannot control.
I trust in my ability to meet the day ahead.
I welcome rest to renew my mind and body.
Now,
Bring your focus back to the breath.
Feeling its gentle rhythm moving in and out.
Each inhale inviting calm,
Each exhale releasing tension.
Imagine with each breath,
The thread.
Weaving together,
Today and tomorrow.
And with every breath,
You are connecting to your centre.
That quiet,
Steady place within you.
A place of pure resilience.
Breathing in peace,
And breathing out anything that no longer serves you.
And now picture yourself,
Lying in a quiet meadow.
The sun is setting,
Painting the sky in soft golden hues.
Feel the cool,
Fresh air brushing against your skin.
See the stars.
Imagine them as tiny reminders of hope,
Clarity and possibility.
From the vantage point of one of those stars.
There could never be anything so serious to cling to,
To worry about.
Each star whispers rest now,
You are enough.
Feel yourself held by this moment,
Safe,
Whole and ready for renewal.
Begin to gently bring your awareness back to the room.
Wiggle your fingers and toes.
Take a deep breath in,
And sigh it out.
And when you're ready,
Open your eyes.
And know that you've done enough for today.
Tomorrow will come,
And you will meet it with all the calm and presence you carry now.
May your night be peaceful,
And may you wake ready to embrace the day ahead.
