A Gentle End Of Day Reset

This calming practice is designed for the end of the day when energy is low, and the system needs help settling. It focuses on easing physical tension and mental noise so rest feels more accessible. The pace is slow and quiet, with no stimulation or effort.

Suitable for evenings, fatigue, or anytime you need to downshift gently.

Transcript

Welcome back.

This practice is designed for the end of the day when your energy is low and your mind feels scattered.

So when you feel ready,

Lie down comfortably with your knees supported or you could choose to rest in a comfortable chair if you prefer.

You can complete this practice on your bed if you would like to.

Make yourself as comfortable as you can be.

When you feel ready,

Just take the attention to the breath.

If it's possible,

You're inhaling and exhaling smoothly through the nose.

If that's not comfortable today,

You can always choose to breathe in whatever way feels right for you.

And just start by softening the exhale a little.

So we're inhaling gently,

Exhaling slowly.

Inhaling gently,

Exhaling slowly.

We're now going to move through a short body scan,

Encouraging each area to soften a little as you breathe out.

Just noticing what's happening but without judgment.

So begin by moving your attention to the feet and allowing them to soften a little as you exhale.

Then take your attention to your legs,

To your hips,

To the belly.

The chest,

To the shoulders,

To the jaw,

And to the whole of the face.

Allow each area to release a little further each time you breathe out.

If you feel like you want to add a little movement,

You could make a small arm raise on an inhale and lower on the exhale.

If that feels like too much,

Just rest in stillness.

If you're moving,

Allow the arms to return to their start position on your next exhale.

And just take three long,

Slow,

Deep breaths here.

Feel the day leaving your body little by little with each breath.

You can rest here for as long as you wish,

And I'll meet you in the next lesson whenever you feel ready.

You