End of the day,
After work,
Before bed,
Or really any time,
Relax and release.
Welcome to a meditation to help you relax and release tension,
Either after a long,
Draining day,
After your work,
Or yes,
Even just before you fall asleep,
Already in your bed.
So I suggest different possibilities to do this meditation in.
Either you lie down on your back comfortably with your arms by your side,
Either in your bed or anywhere else,
Or I would even suggest to bring your legs higher than your heart.
So this means that you would simply elevate your feet,
Your legs with pillows,
As I said,
Either lie in your bed or elsewhere,
Or you could even bring your legs up the wall.
So possibly this could also be done in your bed,
Depending if you have a wall close to your bed.
If you bring your legs up the wall,
You're going to bring your butt rather close to the wall,
And then once you have your legs up the wall,
Against the wall,
I suggest you also take a pillow to elevate your hips.
Right,
Choosing your position.
Once you're there,
Found your position for our time together,
Relax your arms at the side of your body,
No matter what your position is,
Allow your palms here to face upwards,
And gently close your eyes.
Feel how with the closing of your eyes,
A wave of relaxation is flowing through your entire body,
Starting from the release of closing your eyes.
Your eyelids so heavy,
You couldn't open them anymore,
Even if you wanted to.
All the little muscles around your eyes fully relax.
Now bring your awareness to your breath and follow my guidance here.
Exhale deeply and allow the abdomen to rise and blow up on one,
Two,
Three,
Four.
Now exhale,
Feel how the abdomen sinks back slowly,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
We're going to do this a couple more times.
Inhale abdomen rising,
One,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale abdomen sinking back,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now allow your breath to flow naturally again,
Fully relaxed.
With your full awareness on your breath,
Follow your breath a little deeper into your body.
Allow yourself to be guided into your heart.
And here,
Take a few breaths,
Feeling how your heart opens with each inhale like a flower and releases and lightens on your exhale.
Following your own rhythm of breath,
Breathing deeply into your heart,
Feeling lighter and lighter.
Inhale open,
Exhale release.
Few more breaths here in your own rhythm.
Now keep your awareness on your breath.
Let it flow and let it guide you down,
Down towards your hips.
Feel your hips,
How they're resting heavily,
Released on the ground or whatever support they're resting on.
Release deeply into your hips now,
Inhale,
Feel your hips widen and expand and exhale,
Relax your hips.
Whatever subtle tension is left,
Let it go.
Continue to breathe into your hips here.
Allow any emotions to rise if they do and let them go on your exhale.
Whatever it is that comes up,
Do not hang on to it.
Let go.
Let go.
Continue breathing naturally,
Breathing into your hips and mentally repeat the mantra.
On your inhale,
Let.
On your exhale,
Go.
In,
Let.
Ex,
Go.
Let,
Go.
Let,
Go.
Continue in your own rhythm.
Let,
Go.
Now slowly release the mantra again.
Send gratitude into your hips.
Thank your hips,
They carry you.
Now guide your breath and awareness up towards your heart center again.
One deep breath into your heart,
Inhale,
Feel how the heart opens again like a flower and exhale,
Allow everything to be light.
Now bring gratitude to your heart.
Think of a person,
An experience,
A thing that you are grateful to have in your life.
Allow this gratitude to grow bigger and bigger.
Maybe it shows a color and it's growing so big it is flowing over and out of your heart through your entire body,
All around you.
Start breathing a little deeper,
Soak this gratitude in.
Feel the body.
Really start to notice where you are again.
And ever so slowly take your time.
Take your time to either roll out of your position or simply to come back to where you are.
Gently,
Very gently opening your eyes whenever you are ready.
Now either sleep well or enjoy a relaxed evening or a relaxed continuation of your day.
Thank you for being here.
