This is a guided meditation I use frequently with my family to help them calm down and get to bed at night after a hard day. It is especially helpful when thoughts of things that seemed to go wrong during the day won’t stop circling in the mind.
Get comfortable and relax.
The day is over.
Take a deep breath.
As you breath in, notice the feeling of the breath entering your nose.
Feel the breath travel to your lungs.
Imagine the oxygen spreading through your body.
Filling your legs and feet.
Filling your arms and hands.
Imagine the oxygen clearing your mind.
Now feel the breath leaving your body.
Taking with it any negative, toxic, or stagnant energy that has accumulated throughout the day.
The day is over.
There is nothing left to do today.
Today is done and all of today’s work is over.
Let thoughts of your day drift though you mind.
Do not judge them.
Just notice them without emotional attachment.
Watch them as you would a documentary.
Learn from them without emotional attachment.
You are just an observer.
Recognize what made you feel good throughout the day.
Give thanks for all that was good.
Give thanks for anything that went right no matter how small.
Recognize what gave you discomfort or unhappiness.
These things are only meant to teach you where you need to make changes.
They are not bad things.
Only things to learn and grow from.
There are no mistakes, only lessons.
Accept the lessons and then let all the thoughts of the day fade away.
Watch the image of your day get smaller and smaller.
Let the image of the day completely fade from your mind.
There is nothing to do now but relax in the current moment.
Exist only in this moment.
Focus on your breath and the way it feels entering… filling… and leaving your body.
The day is over, and there is nothing left for you to do.
You are safe.
You are warm.
You are protected.
You are loved.
Stay in this moment.
Notice your breath.
Notice the feeling of the surface beneath you.
Let yourself feel supported by it.
Open yourself to gratitude.
Feel gratitude for the warmth and protection of your home.
Feel gratitude for the people who love you.
Feel gratitude for the support of the Universe.
Continue to let feelings of gratitude flow through you.
Stay in the vibration of gratitude as you go to sleep.
Stay in the vibration of gratitude to attract more for which to be grateful.
Bring this vibration with you into your dreams.
Let it attract an even better tomorrow.
You are safe.
You are warm.
You are protected.
You are loved.
You are worthy.
You are deserving.
You are a divine part of the collective.
You are entitled to happiness and joy.
You deserve to love and to be loved.
You deserve to feel proud and successful.
You are loved.
You are worthy.
You are deserving.
Goodnight.