Letting go of the day before sleep

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Hello and welcome to this meditationdesigned to help you let go of the day

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before going to sleep. In this meditation,

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I'll guide you to spend sometime reflecting on your day,

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and then I'll encourage you to bringyour attention into the present moment so

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you can start to let go.

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Don't worry if your mindwanders during this meditation,

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that's perfectly normal,just bring your focus back.

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When you notice it's wandered away,

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you're welcome to lie down on your bed,hop under the blankets if you like,

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just making yourself nice and comfortable.

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Feel free to complete this meditationin any position that feels relaxing for

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you. And when you are ready,you can close your eyes.

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Now, start to visualize whathappened earlier this morning.

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Let the memories of yourmorning float into your mind

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trying not to judgeanything as good or bad,

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simply observing whathappened. If you can,

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you might remember how longit took to get out of bed,

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the people or animals youmight have seen, the weather.

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Really let your mind explore thememories you have about the morning.

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Now, bring to mind yourafternoon once again,

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just letting those memoriesfloat into your mind.

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You might even remember differentemotions you felt or thoughts you had,

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or maybe you simply focus onyour experiences this afternoon.

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Finally,

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spending some time reflecting onwhat happened this evening and

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night. Once again,

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just exploring any thoughtsor feelings or experiences

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that come to mind.

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Well done for reflecting on your day.

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Now it's time to start letting it all go.

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Don't worry if this takesa little bit of time.

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Simply start to notice how it feelsto be resting in your bed right now.

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Can you feel the support of yourmattress or pillow beneath you?

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You might notice areas ofwarmth or coolness in your body.

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How does it feel to belying in gentle stillness?

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Are there any areas of tensionor tightness in your body?

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And can you gently relaxthose muscles as you breathe?

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You might like to spendsome time observing yourbreath and the subtle rising

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and falling of your chest as you breathe.

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If your mind starts to wander,

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just bring your attention back to thismoment and the different sensations you

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can feel in your body.

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Take three deep breaths. With each exhale,

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feeling your body sinkinginto relaxation a little more,

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You are welcome to start lettinggo of this meditation. Now,

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you might like to go straightto sleep if you feel ready.

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Otherwise, you can spend alittle more time resting.

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Thank you for meditating withme, and I hope you sleep well.