Welcome to the end of your day.
My name is Rosalie Puymann and in this meditation we will focus on letting go of the day so you can prepare yourself for a deep and restful night's sleep.
It's helpful to have a notebook and a pen handy and you might also like to do this meditation lying down either on your yoga mat or on your bed.
Make sure that your body can truly relax.
Maybe you want to place a pillow under your head,
Which is fine.
Just make sure that it is not too high so that your spine can still be in a straight line.
It can also be very nice to place a pillow or bolster under your knees.
Maybe you want a blanket for a little extra comfort.
You can press pause if you like to get all the right gear and when you set yourself up for absolute comfort,
Then press play again.
Okay,
So welcome back.
Inviting your body to fully and truly relax.
Spread out your arms and your legs just a little bit and allow your hands and feet to fall open.
Breathe in deeply and exhale through your mouth with a sigh.
And again,
Breathe in deeply and exhale through your mouth with a big sigh.
That alone will help you bring some relaxation to your system,
To your nervous system.
Feel the bed or the floor underneath you and notice the support that they bring.
You can let go.
There is no need to do anything right now.
Continue to breathe deeply,
Slowly.
You can count to four on the inhale and to six on the exhale.
And again.
Counting to four on the inhale and to six on the exhale.
Lengthening your exhale,
Making it longer than your inhale is a sure way to calm your nervous system,
To relax deeply.
In this meditation,
We'll explore three types of wisdom.
And we'll start with the most obvious one.
The wisdom we hold in our brain,
Our rational mind.
Let's go over the activities and experiences of your day.
What stands out?
What went well?
What didn't go great?
And what can you learn from those experiences?
Are there any worries that come to the surface?
If there are,
Look at them.
Imagine them floating out in front of you.
Maybe they take on a shape,
A color.
Maybe they're just energy.
But look at them as if they are outside of you and wonder if there is anything you can do about them now or tomorrow morning.
If so,
Make a note of these actions.
And if not,
Just invite them to form into little life leaves and let them float away on a soft breeze.
Now,
Place your hands on your belly,
The second area of wisdom in your body.
The gut brain,
The place of our feelings and emotions.
Breathe into your belly.
Be fairer with it.
Be aware about it.
Press the belly out and the hands up on the inhale.
Letting them fall back on the exhale.
And again,
Deep belly breath in.
And completely out.
Consciously,
Try to connect to your gut brain,
The area in your body where your emotions and feelings live.
Maybe you sense it when this happens.
Maybe there's a little bit of energy that you feel moving.
Maybe there's just a bit of warmth.
Or maybe you just feel the connection your hands make.
So from that connection,
Wonder about anything on the emotional level that is asking for your attention.
Are there things you just brushed over today?
Emotions you ignored in yourself or others?
Feelings that you did not give really,
Actually enough attention to?
Invite emotions and feelings that may linger somewhere within your system to come up.
To come to your awareness.
Notice any senses or feelings that arise.
But also take care of or be aware of ideas and thoughts that come up.
Be very conscious about staying away from judging.
And also hold off on compiling a story,
A narrative.
Just notice the experience.
And just like we did with the thoughts,
Now invite emotions and feelings that come up to float out in front of you.
Allow them to take shape or to just be energy.
But observe them as if they are not real.
And ask them if there is anything that needs your attention in the form of action.
Right now maybe,
Or tomorrow morning first thing.
Are there things you have to repair,
Work through,
Ride out?
Whatever it is that comes up as an answer,
Take note of that.
And then invite the feelings and emotions to transmute into these beautiful,
Lightly little leaves and float away on a soft breeze.
Now finally,
Place your hands on your heart.
The heart is considered the seat of the soul.
The way I see it,
The heart is where our rational thinking and our emotional experiencing meet and together form our intuitive knowing,
Our deep inner wisdom.
So begin to breathe into your heart now.
And repeat it a couple of times.
Four counts in and six out.
As if you can breathe in and out through the middle of your chest,
The place of our higher heart.
Just continue to breathe into your heart.
Maybe you feel a little warmth underneath your hands.
Maybe you sense a little energy moving.
And maybe not,
It's all good.
Just continue to breathe.
And then ask your heart if there's anything it needs to tell you.
If there's anything you need to be aware of in this moment,
Now that you are wrapping up your day.
Invite any images,
Senses,
Words,
Thoughts,
Ideas,
To rise to your conscious awareness.
And make note of what comes up.
Again,
Hold off on any judging,
Narrating.
Just accept and welcome whatever it is that arises.
And then ask your heart if there's anything that needs to be done about anything that came up tomorrow morning or even right after this meditation.
And if there are,
Make note of these actions.
Just like you did before,
When you feel complete,
Invite any images and ideas and thoughts to transmute,
To transform into little light leaves floating away on a breeze.
Now thank your rational mind,
Your gut and your heart for their input.
It's time to bring your day to a close.
If you want,
And if you haven't done so yet,
You can make some notes first.
But then,
Really get comfortable in the way you like to sleep.
Remove any and all props you use specifically for this meditation.
And set a clear intention that your night ahead will be deeply peaceful,
Nourishing,
Restful.
And as you wake up tomorrow morning,
Feeling rejuvenated and ready for the day.
Sleep well.
