Welcome to Letting Go of the Day,
An evening wind-down practice.
Many of us find it challenging to unwind after a busy day,
Our minds and bodies still buzzing with activity.
This gentle practice will help you wind down,
Nourish your nervous system,
And support you as you transition from doing into just being.
Begin by finding a comfortable position where your body feels fully supported.
Allow your weight to be completely held.
You might close your eyes or simply soften your gaze,
Letting the world around you gently blur or fade away.
There's nowhere else that you need to be right now but here.
So let's just spend some time focusing on your breath.
Noticing your breath moving naturally and flowing out.
Perhaps each inhale bringing a sense of ease and each exhale allowing your body and mind to loosen breath by breath.
Feel the cool air entering through your nose,
Filling your lungs,
And then the warm release as you exhale through slightly parted lips.
Perhaps allowing a gentle sigh to escape if that feels natural.
And with each gentle breath,
Your body softens a little more,
Your shoulders melting downward,
Your jaw relaxing,
Your rib cage expanding and contracting on its own perfect rhythm.
Your breath is a bridge carrying you from the doing of your day into the being of your evening.
Each exhale unwinding just a little bit more of your day,
Creating a space now for stillness within.
Turning loose and letting go.
And if you notice your mind still carrying the weight of today's activities,
Thoughts of conversations,
Tasks completed or unfinished,
Know that this is natural,
The mind's momentum continuing,
Even as your body begins to rest.
But as you continue breathing effortlessly,
Imagine gathering all of today's experiences with each inhale and with each exhale allow them to drift away like clouds in an evening sky.
With each breath,
It's as if you're slowly setting down a heavy bag you've been carrying all day,
Feeling the weight lift from your shoulders,
Your hands releasing their grip,
Muscles softening and relaxing,
All of your day's burdens gently placed aside,
No longer yours to carry in this moment.
And begin to notice the points where your body meets the surface supporting you,
The weight of your form surrendering safely,
Sinking deeper with each breath you take.
Feel the texture of your clothing against your skin,
The temperature of the air,
The subtle sounds in your environment,
All of these sensations anchoring you firmly in this very present moment,
Pulling you gently away from all of the day's activities.
As your awareness moves through your body,
Notice any areas still holding tension,
Breathing in and breathing out,
Your forehead softening completely,
Smoothing out like calm water,
Your jaw becoming heavy and loose,
Your neck and shoulders releasing their vigilance,
Your hands uncurling,
Fingers relaxing,
Your belly soft and responsive to each breath.
Feel a pleasant warmth flowing through your limbs,
Perhaps beginning in your chest,
And gradually spreading outward to your shoulders,
Down your arms,
Into your hands and fingertips,
Feeling the activity in your mind beginning to settle further,
And mental chatter becoming quieter,
The buzz of mental energy gradually calming,
Allowing your mind the same natural release that your body is experiencing,
Both body and mind unwinding together,
And you'll notice how your breath has found its own natural rhythm,
Perhaps letting each exhale now become slightly longer,
Carrying away the last whispers of the day's energy,
Creating space for a deepening calm to wash over and through you,
Your body becoming like a stone in still water,
Peaceful,
Present,
Your day is complete,
You have done enough,
There is nothing more that needs your attention right now,
Just let it be now,
Breathing in,
And breathing out,
As you rest here,
You'll sense how your nervous system is gradually returning to its natural state of calm and balance,
There's nothing you need to do,
Nowhere you need to go,
Allow yourself to be held in this peaceful moment,
Suspended in tranquility,
Your body and mind working together to restore and renew,
In these final moments,
Take a gentle inventory of your being,
Notice any areas where there's even the slightest sense of ease that wasn't there before,
Perhaps a softening around your eyes,
A loosening in your shoulders,
Or a quieter quality to your thoughts,
Even the smallest shift is meaningful,
And take some time to truly feel and absorb any sense of calm that has emerged,
And let these sensations register deeply within you,
These feelings of calm and ease are always available to you,
They are resources you can draw upon,
Anchors you can return to,
Take a moment to fully acknowledge and appreciate these states,
Allowing them to strengthen within you,
Each time you practice,
You're creating new patterns in your nervous system,
Building your capacity to release,
Restore and renew,
As we near the end,
Take three breaths at your own pace,
Letting each exhale be just a little bit longer than the inhale,
You're welcome to remain in this restful state for as long as it feels right,
There's no rush to move on,
When and if you feel ready,
Begin to reawaken your body gradually,
Perhaps wiggling your fingers and toes,
Making any movements that feel good,
Allowing gentle stretches to emerge naturally,
And slowly opening your eyes whenever you choose,
Carrying this sense of peace into your evening,
Honoring your own timing as you transition,
Thank you for practicing this meditation,
By taking this time to consciously unwind,
You're creating a healthier relationship with rest and renewal,
Like any skill,
This unwinding process grows stronger with practice,
Some days it might come easily,
And others it might be a bit more challenging,
Remember that rest is not idleness,
It's the beginning of renewal,
May we all be well,
May we all be happy,
And may we all be free.
