I guide viewers through a guided meditation to wind down and contain thoughts before bedtime using visualization techniques.

Here's the script I used:

Hey healers!

If you have an active creative mind at night time like me, this exercise may help prepare you for bed.

Before you lie down, spend a few minutes reviewing your day. Start at the beginning, after waking up, replaying any events or interactions you may have had. Are you getting stuck on anything? Does anything stand out and feel unfinished? Did anything upset you?

Spend a few moments noticing what is coming up for you. If you like to journal, you might want to write these things down.

If you have a thought or experience that is feeling really hard to let go of, take a moment to acknowledge that. Offer yourself some compassion by saying, “I see this is difficult for you. It’s okay.” You might want to picture moving this thought from your mind and sealing it into a container to return to tomorrow. If you are journaling, sometimes it helps to draw a box around your thought to keep it in place on the page.

Now take a deep breath in, and picture releasing everything else from your day. If your thoughts and experiences had a shape, what would they look like?

I like to imagine my thoughts are like autumn leaves, falling slowly into a nearby river that will gently carry them away. Take a few final moments to picture your thoughts before letting them go, drifting gently into sleep.

Sweet dreams!