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 out through your mouth.
Again,
Breathing in through your nose and gently exhaling.
Try to make your exhales longer than your inhale.
In and out.
Let your body know it's safe to arrive here.
Now bring your awareness to your jaw.
Notice if you're holding any tension in your jaw.
And as you notice,
You might be able to let this soften.
Now notice what your shoulders feel like.
Maybe they feel tense.
And maybe as you notice,
You feel them dropping a little further down with each breath.
Notice your chest rising and falling.
Maybe you let your breath slow down more easily.
Bring your awareness to your belly and soften this with each breath.
Release any tightness.
Imagine tension flowing out of your body,
Like air slowly leaving a balloon.
Right now,
There's nothing you need to hold on to,
Nothing you need to get right,
And nothing you need to do.
As we're here,
Let's check in with our inner world.
Notice if any of the voices or parts of yourself are still active from the day.
Perhaps you have a people-pleasing part,
Replaying conversations or worrying if you've done enough.
Maybe there's an inner critic part still pushing for more,
Thinking about the next thing you have to do.
Just 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 these parts curling up somewhere nearby,
Feeling soothed by being listened to and being heard.
Now imagine there's a basket,
And imagine placing the events of the day into the basket.
Every responsibility,
Every conversation,
Every unfinished task,
Everything that you need to do tomorrow,
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 the tension,
Letting go of the effort,
Letting go of everything you need to do tomorrow,
And 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,
Maybe notice that you're feeling lighter,
And when you're ready,
Gently open your eyes or lift your gaze,
And carry this calm with you as you move into the rest of your evening,
Or as you move into sleep.
Good night.
