Good evening.
In this meditation,
We're going to let go of the stress of the day.
As always,
We begin with five deep breaths.
Breathe in through your nose to the count of six.
Hold for two.
And exhale for eight.
Breathe in through your nose to the count of six.
Breathing in,
Two,
Three,
Four,
Five,
Six.
Hold for two.
Exhale to the count of eight.
Again,
Inhale to the count of six.
Hold for two.
Exhale slowly through your mouth.
Make a sound,
Releasing the tension of the day.
Three more breaths like that.
Inhale through the nose.
Slowly exhale,
Letting all the air out of your lungs,
Allowing your muscles to relax at the same time as you release,
Release,
Release the tension.
Breathing again and exhaling.
See if you can let go of more and more tension in your body and mind.
I want you to give yourself permission to unplug and unwind.
You've done enough today.
Even if you didn't get everything done,
We're going to do our body and brain a favor by letting go of the day.
Now,
Just breathing comfortably on your own,
Think about one thing today that went right.
One thing you're happy about,
Maybe small,
Large,
It doesn't matter,
Just something that you're grateful for or that you're happy about or proud about.
Now,
Let's set the intention for the rest of the evening.
We're going to be at peace.
Ideas may come up with things that we haven't done,
Things that we intend to do,
And we're going to be very gentle and easy with ourselves so that our body and brain can restore itself and not get reactivated with the stress response.
Say out loud or say in your mind,
I intend to be at peace this evening.
When the temptation comes up to get riled up or concerned about stuff,
Stay in the present moment where you've made a commitment to be at peace.
Now,
For the next few moments,
Just pay attention to your breath.
You don't have to breathe in any specific pattern,
But when you breathe in,
Imagine that you're breathing in peace.
The peace could be represented by a color,
White light,
Or even sparkly fairy dust.
Breathe it in from the tip of your nose or through the crown of your head.
You're directing peace down your throat,
Into your heart,
Down your spine.
That peace will get distributed throughout the rest of your body as you prepare to move through the rest of your evening.
Remember your commitment to stay in this present moment with peace.
I wish you a restful evening and a peaceful night.
