Hello my friend.
Welcome to your evening wind down meditation.
I'm Christina and I'll be guiding you through the next 10 minutes or so.
I invite you to do this meditation in bed.
Or in a comfortable position where you feel cozy and supported.
This is your time to let the day go.
Allow your hands to rest.
Beside you or maybe resting on your belly.
If it feels okay for you,
Gently close your eyes.
Take a long,
Slow breath in through your nose.
And a long breath out through your mouth.
Again,
Breathe in.
And breathe out.
One more time,
Inhale.
And exhale.
Let your breath become easy and natural.
You do not need to hold it all together anymore.
You do not need to keep performing.
You don't need to keep producing.
Checking things off your to-do list.
All of that is done for today.
For these next several minutes.
You are allowed.
To soften.
Begin by noticing your body.
Notice the places where you may still be carrying the day.
In your jaw.
In your shoulders,
In your chest.
And your belly.
Without judgment,
Simply notice.
That those spots are holding.
Tension.
Now imagine that with each exhale,
You are releasing and letting go the weight of the day.
The conversations you had.
The pressure you are under.
The unfinished tasks you didn't get to today.
The moments that you're replaying in your head.
As you breathe.
Let them go.
These things are not yours to solve tonight.
Breathe in And breathe out.
Softening.
Breathe in Breathe out.
Let go.
Bring your awareness to the forehead.
Let it smooth.
Notice your eyes.
Let them rest.
Notice your jaw.
Allow it to unclench.
Notice your throat.
Allow it to soften.
Notice your shoulders.
Allow them to sink heavily into the surface beneath you.
Notice your hands.
Imagine softening your palms and fingers.
Notice your chest.
Allow it to rise and fall with ease.
Notice your belly.
Can you allow this space to be gentle?
Notice your hips.
And the way the bed beneath you supports them.
Notice your legs.
Heavy.
And at rest.
Notice your feet.
Relax.
Feel the whole body.
Beginning to settle.
It's okay if it doesn't happen right away.
Give it permission.
To do it slowly.
Perhaps imagining your body and mind.
As a snow globe that has been shaken up.
Throughout the day.
Thoughts are swirling.
Emotions are all over the place.
Energy is unsettled.
And each time you breathe.
.
.
The swirling snow begins to settle.
But it doesn't settle immediately.
It settles slowly.
Nothing needs to be forced or rushed.
Give yourself permission to slowly relax.
Come to rest.
I invite you to silently repeat with me.
The day is over.
I can let go now.
The day is over.
I can let go now.
I have done enough.
I am enough.
I have done enough.
I am enough.
I have done enough.
I am enough.
Take a slow inhale in through the nose.
And a long exhale out.
Now imagine a soft blanket of calm wrapping around you.
A sense of quiet.
A sense of safety.
A sense of being held.
You don't need to earn rest.
You don't need anyone's permission to slow down.
Rest is allowed here.
If there's anything that's unfinished.
Let it be placed on a shelf for tomorrow.
It doesn't need your attention right now.
Right now is for unwinding.
Right now is for returning to yourself.
Take a few quiet breaths here.
Now bring one hand to your heart.
If that feels comforting And I invite you to offer yourself one final message this evening that you need to hear.
In order to fully relax.
Maybe could be something like.
.
.
I release this day.
I welcome rest.
I am safe to soften.
And tomorrow can wait.
Choose the words that feel right for you.
Take one last deep breath in.
.
.
And a long,
Slow breath out.
If you are drifting towards sleep,
You can stay right here.
If you're still awake.
Simply rest in this softness for a few more moments.
Good night,
My friend.
