Ah, the end of the day, and the perfect time to take inventory of the day’s events and plan for the morrow during a quiet meditation.
Once a day it is useful to review what has transpired, consider the pros and cons, how to proceed.
Meditation time with a period for reflection gives us the opportunity to unwind, think about the day, regroup our energy, realign our short term or long term goals as we feel would be beneficial.
Prepare for your bedtime meditation by choosing a quiet and private place to sit, where you’ll be undisturbed. I have a spot in my finished attic that I call all mine.
When sitting, keep a journal and pen at your side to record insights and use for later review.
Begin your bedtime meditation by sitting upright on a cushion with your legs folded in, or sit upright on a chair, with your feet firmly planted on the floor to maintain your balance. Fold your hands in your lap, or place them face up or face down on your thighs. Close your eyes.
Take a deep inhalation and slowly exhale. Then, begin even regular breathing, such as one count to breathe in, and one count to breathe out. Do not hold your breath at any time.
Keep up the regular rhythm of this even breathing throughout your meditation.
Breath is a tie between the emotional and physical bodies. Conscious even breathing can calm the emotions, and restore balance to your thoughts and body.
Say a prayer to begin your venture within, either a set verse, or in your own words. Then begin listening to your rhythmic breathing in and out. If at any time you hear the Holy Spirit vibration under the crown of your head, begin listening to its soothing sounds.
Start reviewing how your day went. What were the highlights and low points? What could you have done differently? What is the best way to proceed or follow up on the day’s events?
To help you make different choices in the future resolve to act for the best good of situations as they arise. This keeps you on the path toward happiness and harmony as you go along.
It may be tempting to just plan for what you want, personally, but if you consider the whole and others impacted by your choices, you have a better chance of insuring a harmonious surrounding and outcome.
To finish your bedtime meditation take a deep breath in, slowly release it and enjoy the feelings of peace in your body and mind. Open your eyes. Take a minute to record thoughts and plans in your journal. Stretch out and prepare for a good night’s sleep.
I invite you to join me in a world-wide cyber meditation every day of the year. Click here to read about it.
For teens and adults:
Gentle Yoga and Meditation – for All Adults
Gentle yoga poses and meditations for adults of all ages, plus a dose of yoga philosophy and virtues. All poses illustrated. 107 pages. Table of contents at this link.
Yoga for all Kids
Included in the text are 4 styles of meditation for balance, harmony and instant stress relief, plus 15 gentle moving yoga poses that can also be used as a basic motor skills lesson plan, followed by 18 chapters about how to live social skills, and a dictionary of 40 one sentence definitions of happiness. For kids of all ages and abilities. Fully illustrated with photos of poses.
Article by Susan Helene Kramer