Episode 72: Visualization | Evening Routine

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Thank you for meditating with me today!

Meditation Script:

Before preparing for sleep, let’s take a moment to visualize your evening routine. If

you don’t have a regular routine, here is an opportunity to mentally establish

a few habits that may help better ease you into rest and sleep.

First, breathe. Notice your breathing. Notice how your body feels as you breathe in,

as you breathe out. Bring attention to your mental and emotional space,

observing any heaviness or lightness of thought or emotion. Breathe in, breathe

out. Visualize your first act in preparing for sleep. Perhaps you wash your

face or brush your teeth, or bring a bit of movement to your body. Whatever

that first act is, bring that to mind. Imagine the effort of your body, the

movement of your joints, the tension and ease in your muscles.

What is your next action? Perhaps you read, or write, or put on lotion, or essential oils. If

other people are a part of your evening routine, visualize your role in their

space and their role in your space. Do you read your children a book or kiss a

loved one goodnight? Bring to mind the feelings that come up with each habitual

action. How do you want to show up in your place of rest? Are there items to

organize, covers to turn down, doors to lock, lights to dim or turn off? Visualize

the activities that help you find your place of rest. Imagine the effort of

your body, notice the ease. As you visualize your routine, is there something

you want to add or let go? Now visualize being in the space where you sleep,

feeling the air on your skin, any covering on you. Imagine your body fully

surrendered to the support beneath it, your mind fully at ease. What do you

need to find peace of mind? Visualize incorporating a healthy final act,

perhaps an affirmation to yourself, saying to yourself, “I give myself

permission to rest.” Visualize being at rest. Here, move into your evening

routine with an easiness in your body and peace in your mind. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly