Welcome to an unwinding meditation.
This meditation is perfect for the transition from maybe your work or your study into the evening.
Really letting go of your day that's been and transitioning into the next part of your day.
So go ahead and find a comfortable seat either in a chair or up against a wall somewhere supportive and place your hands somewhere comfortable and gently close down your eyes.
We'll take a few deep breaths to really allow ourselves to land here in our meditation preparing us for the space ahead.
So exhaling your current breath out to inhale through your nose drawing that breath into your belly and your chest holding for a brief moment and release.
Taking two more breaths like this inhaling through your nose drawing that breath into your chest and your belly and releasing.
One last time taking a deep breath in through your nose into your belly and your chest and release.
Allowing your breath to return to its natural rhythm now and just begin to notice the body land noticing the weight of your body landing here effortlessly.
Use these first few moments to notice where your breath is at now.
Notice your inhales and your exhales.
Letting your breath be natural easy and gentle.
This is your time to unwind.
Even though your mind may be going back to your to-do list going over the things you did today the things you didn't get done.
Know that there is tomorrow and all those things will get done.
And for what happened today we can't change it right now.
So give yourself permission to be here in the present moment.
Here now.
This is exactly where you need to be.
Unwinding for your day.
Allow yourself to let go of what has happened today and just be here now as you are.
Watching your breath and turning your attention to those inhales and exhales.
Feeling the weight of your body get heavier and heavier.
Just landing here.
If you notice your mind wandering back to your day to the things on your to-do list.
Effortlessly guide your mind and thoughts back to your breath.
Allowing yourself this time to unwind and be here now.
Notice if you're still holding on to any tension.
Maybe you notice it in your body your jaw your shoulders.
Anything that may be stuck with you and within you from today.
Breathe into these spaces where you feel the tension and as you breathe in breathe into these spaces deeply.
And on your exhale exhale it all out.
Letting go of the tension from the day.
And as you inhale again.
Inhale this fresh new breath.
Bringing with it new energy.
As you inhale really allow your body to be present here with this new energy.
And as you continue to breathe.
Notice how your breath really relaxes your body.
And allows you to unwind from the day.
So again noticing your inhales and your exhales.
Noticing how your body rises and falls with the breath.
You may notice as your body gets heavier and your breath slower.
So does your mind.
Everything may begin to feel slower.
For your body and mind land here just effortlessly in this space.
Where your breath becomes easy and effortless.
And your mind becomes quieter.
Remember that each time a thought pops in.
Just bring your attention back to your breath.
Each time a to-do list an item on that list pops in.
Bring your attention back to your breath.
Letting your breath be your guide to slowing down and unwinding.
For the final few moments of this practice.
Allow yourself to be here.
Watching your inhales and your exhales.
Letting this time be yours.
Your time to unwind and be.
Thank you for watching.
