This short meditation is designed to help you release the weight of the day,
Soothe your nervous system and give your body permission to rest.
There is nothing you need to fix,
Nothing you need to achieve.
This is your time to soften and let go.
Find a comfortable position,
Either sitting or lying down.
Close your eyes if you wish,
Or simply lower your gaze.
Take a slow breath in through your nose and sigh it out through your mouth,
Again breathing in gently and exhaling.
Try to make your exhales longer than your inhale,
In and out,
Let your body know it's safe to arrive.
Now bring your awareness to your jaw.
Notice if you're holding any tension in your jaw,
And if you're able to,
Let this soften.
Now notice what your shoulders feel like,
Maybe they feel tense.
Maybe as you notice,
You feel them dropping a little,
Further down with each breath.
Notice your chest,
Rising and falling,
And maybe you let your breath flow more easily.
Bring your awareness to your belly,
And soften with each breath,
Releasing any tightness.
With each out breath,
Imagine tension flowing out of your body,
Like air leaving a balloon.
Right now there is nothing you need to hold on to,
Nothing you need to get right,
Nothing you need to do.
Let's check in with our inner world.
Notice if any inner voices or parts are still active from the day.
Perhaps you have a people pleasing part,
Replaying conversations or worrying if you've done enough.
Maybe an inner critic part,
Still pushing for more.
Acknowledge them gently,
Let them know that you hear them.
You might say inwardly,
Thank you for your hard work today,
You don't have to keep going right now,
You can rest with me.
And then imagine those parts curling up nearby,
Soothed by being listened to and being heard.
Now imagine placing the events of the day into a basket.
Every thought,
Every responsibility,
Every conversation,
Every unfinished task,
All go gently into the basket.
See yourself setting it down beside you.
It will be there tomorrow if you need it,
But for now,
It's no longer yours to carry.
With each exhale,
Release a little more,
Letting go of tension,
Letting go of effort,
Giving permission for your body to rest.
Silently repeat to yourself,
I release my responsibility for the day.
I release what is not mine to carry.
I am enough and my body is allowed to rest.
Take a few final breaths,
Feeling lighter.
When you're ready,
Gently open your eyes or lift your gaze.
Now carry this calm with you as you move into the rest of your evening or into sleep.
Good night.
