Hello,
My name is Dani and welcome to your evening wind-down session.
This time is for you to transition from the busyness of your day to a state of peaceful relaxation,
Preparing yourself for a restful night's sleep.
Find a comfortable position either sitting or laying down on your bed and begin by taking a few deep breaths.
Inhale deeply through your nose and exhale slowly through your mouth.
A few more.
Inhale and exhale.
Last one.
Inhale through your nose and as you exhale through your mouth gently close your eyes.
Feel your body start to relax with each breath.
Let's begin with some calming breath work to help release any remaining tension from your day.
We will practice deep belly breathing.
Place the left hand onto your chest,
Right hand onto your belly.
As you inhale deeply through your nose,
Feel your belly rise and as you exhale slowly through your mouth,
Feel your belly fall.
Let's do this together.
Inhale through the nose,
Exhale through the mouth.
Inhale deeply,
Exhale slowly.
Continue breathing deeply at your own pace,
Feeling the rise and fall of your belly.
Imagine that with each inhale you are drawing in calm and relaxation and with each exhale you are releasing any stress or tension.
Inhale calm and peace,
Exhale stress and tension.
Feel your body becoming heavier and more relaxed with each breath.
Now you can return your breath to its natural rhythm in and out through the nose.
And let's move into a visualization to further deepen your relaxation.
Imagine yourself standing at the edge of a forest.
The Sun is setting,
Casting a warm golden glow over the trees.
You take a step forward and begin to walk along a path.
As you walk you notice the gentle sounds of nature around you.
The rustling of leaves in the breeze,
The distant chirping of birds and the soft crunch of the path beneath your feet.
Each step you take you feel more at peace.
Inhale,
Exhale.
You come to a beautiful tranquil pond.
The water is calm and still,
Reflecting the colors of the sunset.
You find a comfortable spot to sit by the water's edge.
Take a seat and allow yourself to fully relax.
Inhale,
Exhale.
As you sit by the pond,
Feel the cool breeze on your skin and allow all the stress of the day to melt away.
Take a moment to observe the water.
Notice how calm and still it is.
Imagine that your mind is like this pond,
Becoming more and more peaceful with each breath you take.
As thoughts arise,
Let them gently ripple away,
Returning to the stillness of the water.
Continue to breathe deeply and slowly,
Feeling more and more relaxed with each breath.
Inhale and exhale.
Take a moment to notice how calm and relaxed you feel.
If you are ready for sleep,
Allow yourself to stay in this relaxed state as you drift off.
If you need to transition to another activity before bed,
Carry this sense of peace and relaxation with you.
Take one final deep breath in through your nose and exhale through your mouth.
When you feel ready,
Bring some gentle movements back into your body.
In your own time,
Open your eyes.
Thank you for joining this evening wind-down session.
May you have a peaceful and restful sleep.
