[PODCAST] Night Meditation, 10 minutes (With Music) – Episode 52

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Transcript: 

NIGHT MEDITATION

Begin by taking three calming breaths, through the nose and deep into the lungs.

And now place your open hand so that your thumb is underneath one collarbone and your fingers underneath the other. Repeat after me.

 

Even though I have all this built-up tension from the day, I accept myself, and I choose to let it go.

Even though I have all this built-up tension from the day, I accept myself, and I choose to let it go.

Even though I have all this built-up tension from the day, I accept myself, and I choose to let it go.

 

All this tension from the day

All this stress

It’s hard to let it go

When there is still so much to do

What if I haven’t done enough?

All this worry

All this negative self-talk

All these doubts about the day

It’s hard to feel cheerful

When I’m so tired

At night these worries set in

All these worries about tomorrow

All these worries about the future

There is so much still to think about

So many answers I still need

All these fears

This pressure that I put on myself

I don’t feel like I’m doing enough

I should be further along

All these judgments

All these expectations

I feel like I can’t keep up

It never feels good enough

All this pressure that I put on myself

I struggle to give myself a break

It doesn’t feel safe to relax

These thoughts running through my head

I don’t feel like I can control them

What am I really scared of?

It’s safe to give it a voice

I acknowledge how I feel

And I let this tension go

 

And let’s take a nice deep breath again through the nose, deep into the lungs and a sigh of relief, mmmmm. And let’s continue. Repeat after me.

 

As the day comes to an end

I give myself permission to let go

It’s safe for me to take a break

And let any stress go

I don’t need to have all the answers

I trust that they will come

Tonight I let go

As I soften, I set my worries free

I honor myself for all I’ve done today

And I let go of any judgments

I’m further along than I realize

I’m smarter than I give myself credit for

I’m more loved than I know

Tonight I relax into thoughts of gratitude

I’m grateful that I had this day

And I release any regrets

I can let go of all these rules and expectations

Tonight I can enjoy what is

And as I let my worries go

My mind feels free

I find peace within this moment

And my muscles begin to soften

There is nothing I need to do in this moment

I can relax now for tomorrow is a new day

I replace my worry with the faith

That I know everything will be ok

And tonight I simply let go

And realize how fortunate I am

I find comfort in the little things

And I give thanks for all my good fortune

Tonight I focus on everything I love about my life

I find peace within this moment

I feel the tension leave my body

And my muscles soften at a deeper level now

I feel comfortable and safe

My body can soften at an even deeper level

I thank my mind for all it does

My mind can now soften as well

Everything will work out

So now I can rest

 

And let’s take another nice breath through the nose and a sigh of relief, mmmmm.

 

And now place your hands over heart and breathe again, give thanks for this day; thanks for all you’ve done; thanks for those whom you love.  Allow yourself to feel the peace deep inside your heart, knowing that it’s safe to let go, soften, and have a peaceful night’s sleep. Goodnight!