Night Sanctuary: A Gentle Guided Meditation for Deep Relaxation

Just one slow, deep breath can begin to activate your body’s relaxation response. In our last time together, we found a sanctuary of stillness. Tonight, we will build that sanctuary inside your own body, one quiet part at a time. So find a comfortable place to lie down. Let your arms rest gently by your sides.

Perhaps with palms facing up, a gesture of receiving rest. Allow your feet to fall open naturally. Close your eyes, or soften your gaze. Begin by bringing your awareness to your breath. Just noticing it. Not trying to change it. Feeling the gentle rise of your belly on the inhale. And the soft fall on the exhale.

Each breath is an anchor to this moment. Right here. Right now. With every exhale, imagine you are releasing the day. Letting it all go. Now, bring your awareness all the way down to your toes. Both feet. All ten toes. You don’t have to do anything. Just notice them. Invite a sense of softness to travel into your toes.

And then into the soles of your feet. Your heels. The tops of your feet. Feeling your feet becoming heavy. Warm. And completely at ease. Let this feeling of softness travel up into your ankles. Then into your lower legs. Your calves and your shins. Releasing any tightness. Allow the wave of relaxation to move into your knees.

And then up through your thighs. Your legs have carried you through the day. Now, they can rest. Feeling heavy, supported, and still. Bring your awareness now to your hips, your pelvis, and your lower back. This is an area where we often hold tension without even knowing it. With your next exhale, just let it go.

Let the surface beneath you hold you completely. Feel that sense of release spread into your abdomen. Your stomach softening. Notice the gentle movement here as you breathe. Let the awareness move upward into your chest and your upper back. Feeling your shoulders begin to melt away from your ears.

Releasing their burden. This wave of ease flows down through your arms. Past your elbows. Through your forearms. All the way to your hands and fingertips. Your fingers may feel warm, or tingly. Or you may feel nothing at all. It’s all okay. Your hands are at rest. Now, bring your attention to your neck and your throat.

Gently inviting any tension held here to dissolve. Soften your jaw. Let your teeth part slightly. Allow your tongue to rest in your mouth. Let the tiny muscles around your eyes relax. Soften your forehead. The space between your eyebrows. Even your scalp can let go. For a moment, feel your entire body at once.

From the tips of your toes to the crown of your head. Heavy. Calm. Still. There is nowhere else to be. Nothing else to do. The day is complete. You have arrived. Rest now.