As we come to the end of this day,
Now is the perfect time to take some time for you.
So begin by getting comfortable,
Sitting,
Reclining or lying down.
And then just take a nice deep breath,
Fill your lungs,
And then breathe out through your mouth with a nice long exhale.
Take another deep breath,
Fill your lungs,
Hold the breath for a moment,
And then breathe out slowly,
Letting everything go.
Let's take one more deep breath,
Fill your lungs and hold your breath just for a moment.
And then breathe out a nice long slow exhale,
Just relaxing your body a little bit more.
And if you haven't already you can close your eyes if you like.
So what sort of day have you had?
Was it a good day,
Was it an easy day,
Or was it a challenging day,
Or a busy day?
Let's take a moment to just acknowledge the day that you've just had.
Whatever's happened,
The big things,
The little things,
Just acknowledge what's happened.
The good stuff,
The tricky stuff,
The bad stuff.
And as you acknowledge all that's happened today,
Maybe allowing yourself just to accept everything.
Accepting everything that has now passed.
Accepting all that's happened,
And all that is.
Because what's gone is gone,
What's passed is passed.
Maybe you have feelings about today.
Maybe you have good feelings about the day that's just gone.
Or maybe you don't.
Whatever feelings you're having,
Good feelings or challenging feelings,
Just allowing those feelings to be there.
Allowing everything to be just the way it is.
And now bringing your attention to your body,
Just noticing how you feel.
Feeling the weight of your body pressing down on whatever you're sitting or reclining or lying down on.
Just noticing the contact between you and whatever you're resting on.
Taking a moment now to just bring your attention to the top of your head.
And letting your attention flow slowly down through your head,
Through your neck and your shoulders.
Noticing whatever you feel.
Allowing whatever you feel just to be there.
Bringing your attention down through your chest,
Through your torso.
Allowing whatever you find to be there.
It's all okay,
It's all allowed,
Whatever you're feeling.
Just acknowledging whatever you're feeling.
Your attention now moving down through your hips to your legs.
Down through your legs.
Through your knees,
Your shins.
And down to your feet.
Just observing whatever you find.
And allowing the body to relax a little bit more.
And now bringing your attention to your shoulders.
And then slowly moving your awareness down through your upper arms.
Through your elbows.
Your forearms.
Your wrists.
And into your hands.
Feeling your hands growing a little bit heavier now.
As your body relaxes.
And your mind relaxes.
A little bit more.
Now just noticing your breathing.
Not controlling your breathing in any way.
Just noticing when you're breathing in.
Noticing when you're breathing out.
And now just repeat these positive words after me,
In your mind or out loud.
Feeling the meaning of these words to you.
May I be peaceful.
May I be relaxed.
May I accept all the things that have happened today.
May I find peace in this moment.
May I find peace in this day.
For I am grateful for this day.
And every day.
May I rest peacefully.
May I sleep well.
May I awaken refreshed tomorrow.
May I be peaceful.
May I be relaxed.
May I be full of love.
Good.
Now just take a moment,
A moment to be still.
Just give yourself this moment now.
And maybe you will allow yourself to relax a little bit more.
Dropping any attention on your thoughts,
Your body,
Your breath.
Allowing everything to be.
Just the way it is.
And as I leave you now.
I'm sending you peace.
I'm sending you love.
And I'm sending you happiness.
For the rest of your day.
