Welcome,
This is your time to unwind,
To pause and to let the day slowly fall away.
Find a comfortable position sitting or lying down and let your body be supported.
Gently close your eyes and take a slow,
Deep breath in through your nose and exhale through your mouth.
Again,
In.
Allow your breathing to settle into a natural rhythm.
You don't have to change anything,
Just notice.
From this moment on,
There is nothing you need to do,
Nowhere you need to go,
This is time for you.
Bring your attention to your breath,
Feel the air moving in and out of your body.
Inhale slowly and as you exhale let your shoulders drop.
Again,
Inhale and soften as you breathe out.
With every exhale imagine the tension of the day leaving your body.
If thoughts arise,
That's ok,
Simply notice them and gently return your focus to your breathing.
Each breath out is an invitation to slow down.
Allow your nervous system to shift from doing into resting.
Now bring your awareness to your feet.
Notice any sensations there,
Let them relax.
Move your attention to your lower legs,
Your knees,
Your thighs,
Feel them becoming heavier and more at ease.
Bring awareness to your hips and lower back,
If there is tightness,
Allow it to soften.
Let your belly relax,
There is nothing to hold in.
Bring your attention to your chest and feel it gently rise and fall with each breath.
Let the heart area soften.
Now your shoulders,
Allow them to drop away from your ears.
Your arms,
Your hands,
Your fingers,
Loose and relaxed.
Bring awareness to your neck and throat,
Soften your jaw.
Let your tongue rest.
Relax your cheeks,
Your eyes,
Your forehead.
Feel your whole body now,
Lying or sitting here,
Supported,
Safe,
At ease.
If you notice any area still holding tension,
Send your breath there and allow it to melt away.
For a moment,
Bring to mind your day,
Not to analyze it,
Just acknowledge it.
Everything you did.
Everything you thought.
Everything you felt.
And now,
Imagine gently placing the day aside.
As if you are setting down a bag you've been carrying.
You don't need to solve anything right now.
You don't need to prepare for tomorrow.
There will be time for that later.
Right now,
You are allowed to rest.
With each exhale,
Let go a little more of effort,
Of responsibility,
Of tension.
Tell yourself quietly,
It's okay to stop now.
It's okay to rest.
Feel how your body responds to that permission.
Now simply rest here.
Aware of this moment.
There is nothing you need to change.
Nothing you need to fix.
If your mind wanders,
Gently come back to the feeling of breathing in and out.
Allow moments of quiet to appear.
Even brief ones are enough.
And let yourself be held by this stillness.
Begin to bring your awareness back to your body.
Feel the surface beneath you.
And notice your breathing again.
Take one deeper breath in and slowly let go.
Know that you can return to this feeling of calm whenever you need,
Simply by pausing and taking a few conscious breaths.
If you are preparing for sleep,
You may let yourself drift off now.
If not,
Gently start moving your fingers and toes.
And when you're ready,
Open your eyes and carry this sense of ease with you into the rest of your evening.
