Gentle Nightfall: A Calming Meditation to Release Your Day

The average person takes about twenty-three thousand breaths each day. Most of them happen without any notice at all. In our last session, we found stillness by scanning the body, letting go of tension piece by piece. Tonight, we will find that same quiet by attending to just one of those breaths.

And then another. So let’s begin. Find a position that feels comfortable for you. Lying down, ready for sleep. Allowing your arms and legs to rest wherever they feel most at ease. And when you are ready, gently closing your eyes. There is nothing for you to do. Nowhere for you to be.

Simply arrive right here, in this moment. Now, bring your awareness to your breath. Just noticing it. There is no need to change it. No need to make it deeper, or slower. Your body knows exactly how to breathe. Simply observe the natural rhythm that is already there.

Noticing the feeling of the inhale. And the feeling of the exhale. A gentle, effortless cycle. In. And out. You might notice the temperature of the air. Perhaps a slight coolness as you breathe in. And a gentle warmth as you breathe out. Just observing these small sensations without any judgment.

Now, allow your awareness to notice where you feel the breath in your body. Maybe it’s the gentle rise and fall of your chest. Or perhaps you feel it lower down, in the soft expansion and release of your abdomen. There is no right or wrong place to feel it. Simply rest your attention wherever the sensation is most clear for you.

Following the movement. A gentle rocking. The body being breathed. If your mind begins to wander, that’s perfectly okay. It’s what minds do. When you notice your thoughts have drifted… to the day that has passed… or to tomorrow… just gently guide your attention back.

Back to the feeling of this breath. Right here. Right now. Each breath is an anchor to the present moment. A place to rest. And now, you can even let go of focusing. Let go of watching the breath. Simply trust the rhythm. Allow your awareness to soften. To become wide and open.

Floating in this quiet space. There is nothing left to do. The day is complete. You can simply allow the gentle current of your breath to carry you into a deep and peaceful sleep. Rest now.