About this episode Settle into a state of deep relaxation with this gentle bedtime meditation. Designed to help you release the day's tensions and quiet your mind, this session will guide you softly into a peaceful evening. Drift away from worries and embrace tranquility, preparing your body and mind for a truly restorative night's sleep.
0:00 Settle in now.0:02 Finding that place of comfort in your bed.0:10 Last time we were together, we practiced settling the body and releasing its grip.0:25 Tonight, we’ll invite in a gentle current to wash the day away.0:36 Begin with your breath.0:40 No need to change it.0:44 Just notice its rhythm.0:48 The gentle rise… and fall.0:53 And with your next breath in, imagine it is just a little deeper.1:05 And as you breathe out, feel a little more weight release into the mattress.1:19 Breathing in calm.1:22 Breathing out the day.1:26 Now… bring to mind a gentle, clear stream.1:34 This stream begins to flow at the very top of your head.1:44 Feel its cool, quiet water as it trickles over your scalp… down your forehead… softening the space between your eyes.2:06 The water flows over your jaw, and you can allow the jaw to unclench.2:18 It carries away any unspoken words… any lingering conversations.2:30 This gentle stream continues down… across your shoulders… inviting them to drop away from your ears.2:48 It flows down your arms, through your hands, and out your fingertips… taking with it anything you were holding onto.3:09 The stream washes through your chest and your belly… carrying away any tightness or worry.3:26 It flows all the way down your legs… through your feet… and into the earth below.3:40 Every thought… every concern… every bit of tension from the day… simply dissolves into this current and is carried far away.4:03 Leaving you feeling light.4:08 And clear.4:10 There is nothing left to do.4:15 Nowhere else to be.4:18 Simply allow the current of your breath to guide you now… into a deep and peaceful sleep.
