Welcome.
I'm Esther and I'm here to guide you through a soothing practice to help you transition from a full day to a state of calm and relaxation.
During this meditation,
We'll scan the body with kind awareness and invite various parts of the body to relax,
Even just a little.
I invite you to find a comfortable position that feels safe either sitting or lying down.
Let's begin by taking a few deep breaths together.
Inhaling gently through your nose and exhaling softly through your nose or mouth.
Again,
Taking a gentle breath in and exhaling softly.
And one more time,
Inhaling smoothly and exhaling slowly.
If it feels comfortable,
You may like to close your eyes.
Start by noticing any areas of tension in your body.
During this practice,
We'll move through the body slowly inviting relaxation and gratitude.
Bringing your awareness to the top of the head and then slowly moving your attention to your forehead.
Notice any tension or tightness there.
If it feels right,
Imagine your forehead softening with each exhale and perhaps relaxing your eyebrows too.
Now bringing your awareness to your eyes,
Cheeks and jaw,
Allowing these areas to relax.
Feeling the muscles around your eyes and cheeks release and letting your jaw unclench.
Isn't it wonderful that your eyes allow you to see the world,
Your cheeks to express emotions and your jaw to eat and speak?
If it feels right,
Quietly say thank you to your eyes,
Cheeks and jaw or simply send a thought of gratitude to them.
Now,
Shifting your focus now to your neck and shoulders.
Many of us often hold tension here.
If you notice stress stored in your shoulders,
See if you can let them drop and release any tightness in your neck as well with each breath out.
Your neck and shoulders often carry so much weight and worry and they deserve to relax now.
You may also like to quietly say thank you to your neck and shoulders or simply send a grateful thought to them.
Now,
Bring your attention to your hands.
Feel into your hands and fingers and let them relax gradually.
They do so much for you each day,
Allowing you to hold,
Touch and create.
If you want,
Quietly say thank you to your hands or simply send some warmth and care to them.
Now,
Moving your focus to your chest and heart.
Noticing the rise and fall of your chest with each breath.
Allowing the chest and the heart to soften ever so slowly and gradually.
Our heart works tirelessly for us.
If it feels right,
Quietly say thank you to your heart or simply send a thought of gratitude to your heart.
Shifting your awareness to your abdomen.
Allowing your belly to soften with each breath,
Releasing any tightness or discomfort if you can.
Perhaps you feel gratitude for all the functions your abdomen supports,
Aiding your digestion and overall health.
Now,
Bring your attention to your legs.
Feel into your thighs,
Knees and feet.
Inviting these parts of the body to relax and soften as well.
Your legs carry you through the day,
Enabling you to walk,
Run and stand.
You may like to say thank you to your legs.
If you feel like you can't do it anymore,
Feel free to let go of your legs.
You may like to say thank you to your legs or simply send a caring thought to them.
And finally,
Let's take a moment to appreciate the whole body.
Notice how it feels now compared to when we started.
Take this opportunity to relax any remaining tension or tightness that's ready to release now.
Acknowledging that your body has been with you through every moment of your day,
Supporting you.
Perhaps sending a thank you to the whole body or envisioning wrapping it in warm light or a comforting embrace.
When you're ready,
Gently bring your awareness back to your breath.
Take a deep,
Gentle inhale and exhale softly and with ease.
Becoming aware of the rhythm of your breath,
You may slowly bring movement back to your body.
Perhaps beginning to wiggle your fingers and toes,
Giving yourself a stretch,
Bending your knees.
And if it feels right,
Gently opening your eyes or letting yourself simply drift off to sleep.
Thank you for joining me in this winding down practice.
May you carry this sense of calm and gratitude with you into the rest of your day or evening.
You
