Welcome to this evening meditation to help you wind down before bed.
If you're already in bed settle back as comfortably as you can and close your eyes.
If you are sitting find yourself a relaxed and supported position.
Focus your attention on your breath.
Become aware of the movement in your tummy.
Notice how it swells slightly as you breathe in and sinks back as you breathe out.
No need to try and change it in any way just tune in to its rhythmic pattern.
Feel yourself relaxing more and more with each breath.
As you breathe in, breathe in relaxation ...
as you breathe out allow your body to release any stress.
You might become aware of your thoughts and emotions from the day's events.
Maybe you'll become aware of the sounds around you.
If you do just gently guide your attention back to your breath.
Allow your mind to quiet down as you breathing slows down.
breathe out tension
breathe in relaxation
gently breathing
feeling peace flowing through your body
feel yourself relaxing more and more with each breath
Allow your fingers to become loose and notice how that prompts your whole body to completely relax.
Notice how your body feels when you feel totally calm and relaxed.
Your body and mind need this time to rest at night you need to recuperate from the day's activities.
The evening is also a good time for reflection.
So let's take this time now to reflect on your day.
Not analyzing what happened, just
recapping.
Start with your morning routine.
Think back to the main activities of your morning.What came up for you?
Did you get the things done that you had planned? No judgments here just taking note.
Now move on to the afternoon.
What were the main activities? What went well or didn't go well?
What emotions came up for you today?
Take the time to get curious observing the day's events.
allow your muscles to relax fully and be willing to let go
willing to let go of everything that happened today
Being kind to yourself allows you to process your daily thoughts and activities more easily.
You already have a compassionate mind but it often gets invaded by the daily irritations of life
so it's worth taking the time to cultivate compassion.
And focus on the amazing kindness of everyone including yourself.
Fill your heart with love.
Having a cherishing loving mind protects you.
Think of your interactions with people today
no judgments of whether your behavior or someone else's was right or wrong.
Let go of any disappointments in your own actions
and feel compassion for yourself. Forgive any mistakes that you or other people may have made
and believe this with every cell of your being.
All living beings deserve to be cherished.
And we're all connected in a personal web of kindness in the world.
And now that you're feeling more relaxed
let's say a couple of affirmations.
You can choose to repeat them after me silently or out loud or just listen to them, I am safe
I release my fears. Every day is a beautiful gift.
Even in stillness I have energy.
Now come back to your breath again.
Focus your attention on taking some slow breaths
and now it's your choice to carry on relaxing like that
or allow yourself to wake up ready for the rest of your evening routine.
And if you're ready gently begin to move your fingers and toes
and stretch your body however it wants to.
And in your own time open your eyes
enjoy the rest of your evening feeling serene, peaceful and in a clear state of mind.
Thank you for choosing to relax with Generation
Calm