Transcript

Letting go of the day before sleep

28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to this meditationdesigned to help you let go of the day
00:10
before going to sleep. In this meditation,
00:13
I'll guide you to spend sometime reflecting on your day,
00:17
and then I'll encourage you to bringyour attention into the present moment so
00:21
you can start to let go.
00:24
Don't worry if your mindwanders during this meditation,
00:27
that's perfectly normal,just bring your focus back.
00:30
When you notice it's wandered away,
00:34
you're welcome to lie down on your bed,hop under the blankets if you like,
00:39
just making yourself nice and comfortable.
00:43
Feel free to complete this meditationin any position that feels relaxing for
00:47
you. And when you are ready,you can close your eyes.
01:06
Now, start to visualize whathappened earlier this morning.
01:11
Let the memories of yourmorning float into your mind
01:18
trying not to judgeanything as good or bad,
01:22
simply observing whathappened. If you can,
01:28
you might remember how longit took to get out of bed,
01:33
the people or animals youmight have seen, the weather.
01:42
Really let your mind explore thememories you have about the morning.
02:49
Now, bring to mind yourafternoon once again,
02:54
just letting those memoriesfloat into your mind.
02:59
You might even remember differentemotions you felt or thoughts you had,
03:06
or maybe you simply focus onyour experiences this afternoon.
05:16
Finally,
05:17
spending some time reflecting onwhat happened this evening and
05:22
night. Once again,
05:25
just exploring any thoughtsor feelings or experiences
05:30
that come to mind.
07:02
Well done for reflecting on your day.
07:05
Now it's time to start letting it all go.
07:09
Don't worry if this takesa little bit of time.
07:13
Simply start to notice how it feelsto be resting in your bed right now.
07:20
Can you feel the support of yourmattress or pillow beneath you?
07:55
You might notice areas ofwarmth or coolness in your body.
08:41
How does it feel to belying in gentle stillness?
09:24
Are there any areas of tensionor tightness in your body?
09:28
And can you gently relaxthose muscles as you breathe?
10:06
You might like to spendsome time observing yourbreath and the subtle rising
10:11
and falling of your chest as you breathe.
11:00
If your mind starts to wander,
11:03
just bring your attention back to thismoment and the different sensations you
11:07
can feel in your body.
12:15
Take three deep breaths. With each exhale,
12:19
feeling your body sinkinginto relaxation a little more,
13:24
You are welcome to start lettinggo of this meditation. Now,
13:29
you might like to go straightto sleep if you feel ready.
13:34
Otherwise, you can spend alittle more time resting.
13:39
Thank you for meditating withme, and I hope you sleep well.