Relax Into Rest 20 Minute Evening Meditation

Slow Rolling Waves | Relax Into Rest As the day comes to a close, allow yourself to slow down with the gentle rhythm of the ocean. In this calming evening meditation, you'll be guided through mindful breathing, a soothing body relaxation and a peaceful beach visualization. Like the slow rolling waves, you'll learn to let go of the day's worries, soften both body and mind, and prepare for deep, restorative rest. Whether you're unwinding after a busy day or settling into bed for the night, this practice offers a quiet space to pause, breathe and be.

Take a deep breath, relax, and let the ocean carry you gently into a peaceful night's sleep.

Music: Pixabay

Transcript

Hello. I'm Lena. And welcome. Thank you for choosing to spend this time with me. Whether your day has been really busy. Joyful. Challenging. Or maybe a little bit of everything. You've done enough. You've made it here. And now. . . This time. Is just for you. An invitation to slow down. To soften to breathe. To let the day come to a close. So with that. . . Aligned yourself. In a comfortable position. Whether you're laying, In your bed. Or resting somewhere that feels safe. And support it. And just allow your body to settle naturally. Gently closing your eyes. And take a slow, Deep breath. In through your nose. And exhale softly through your mouth. Again a long gentle inhale. And an even slower exhale. One more time. Big breath in. And full breath out. Allow your breathing to settle. Into its own natural rhythm. There is nowhere else that you need to be. Nothing left. To do. Nothing left. Just sew. And for these next few moments. You simply allow yourself to rest. Now bring your awareness to the soles of your feet. Feel the sensations in your feet. And allow them to relax. Allow this feeling to travel. Into your ankles. Your cause. Your knees. The muscles soften. The tension melts away. You your thighs become heavy. Your hips relax. Your whole lower body feels grounded. Comfortably supported. Five at birth. Beneath you. Bring your awareness to your lower back. And allow it to soften. Then your abdomen. And just notice your breath rising and falling so effortlessly. There's nothing you need to change. Start to feel your ribcage. Gently expanding with every inhale. And relaxing with every exhale. And you allow your chest to soften. Your heartbeat steady calm. Quiet. And say. Start to notice your hands. Your fingers. Allow them to completely relax. Your forearms. Your elbows. And you let your upper arms grow heavy. Release any tension you've been holding in your shoulders. Munich relaxes. Your jaw unclenches. And you relax the muscles around your mouth. New eyelids. Heavy. And the eyes roll back down into their sockets. Smooth the space between your eyebrows. And finally you relax the top of your head. Of your head. Your entire body. Now feels relaxed. Supported and safe. Imagine yourself. Standing on a quiet beach. Just as the sun is beginning to set. The sky is painted with beautiful shades of gold. Of pink. Of blue. And you notice the gentle scent of the ocean. And picture yourself slowly walking alongside the shoreline. The sand beneath your feet. Feels so soft. You find a comfortable place. To sit in the sand. The horizon stretches endlessly before you. You're witnessing the final light of the day slowly disappear. One by one. The stars begin to appear. The world itself. Is slowing down. Preparing for rest. And now. So are you. And the waves now move more gently. Holding you. Rocking you. Breathing with you. And as you sit beside the ocean. Listen to the rhythm of the waves. Thoughts come in. Then drift away. The day begins. And the day ends. Take one final slow breath in. And slowly breathe out. If you're listening before sleep. There's no need to do anything else. Allow yourself to drift off into a deep and restful sleep. I'm wishing you. . . A beautiful evening Sweet dreams. I'll be with you again very soon.