Welcome to this evening meditation to let go of stress and tension.
I know your day was intense,
Perhaps full of demands,
Full of pressure and maybe you still feel that in your body and in your mind.
Now it's time to settle down.
Find a comfortable position lying down or sitting.
Whatever feels right for you.
Make yourself truly comfortable.
You don't have anywhere to be now and you don't have anything to prove.
Close your eyes and take a deep breath in.
Really draw the air in and then release it with an audible sigh as if you're breathing out the entire day.
One more time.
Breathe in and let go.
Can you feel some of the pressure lifting already?
Let your breath return to its natural rhythm.
Watch how it comes and goes.
Comes and goes.
And as you breathe,
Scan your body.
Where do you feel tension?
Maybe in your shoulders,
Your jaw,
Your neck,
Your belly.
You don't need to change anything.
Just notice.
And now imagine with each exhale how your body releases a little more.
The shoulders drop,
The jaw softens,
The neck relaxes,
The belly becomes softer.
Your body knows how to relax.
You just need to give it permission.
So give permission now.
You are allowed to relax.
You are allowed to let go.
Now imagine all the stress,
All the tension in your body has a color.
Maybe it's gray,
Maybe red or black.
What color appears to you?
With each exhale,
Imagine how this color flows out of you,
Out of your head,
Your shoulders,
Your back,
Your legs,
Your feet.
With every exhale,
More of this heavy energy flows from you into the earth,
Where it's transformed.
Keep breathing.
With each exhale,
Let go more.
Stress,
Pressure,
Tension.
Everything flows out of you.
Your body becomes lighter.
Your mind becomes quieter.
Your whole nervous system calms down.
And as this heavy energy flows out,
Something new flows in with each inhale.
Imagine breathing in golden gentle light.
It fills the spaces that stress left behind.
It brings healing,
Restoration,
Relaxation.
Breathe in light and calm.
Breathe out stress.
Breathe in peace.
Breathe out tension.
You're completely relaxed now.
Your body is light and soft.
Your mind is quiet.
Your nervous system is calm.
The day with all its demands lies behind you.
It can't touch you anymore.
You're safe.
You're calm.
You're at peace.
Allow yourself to drift into sleep.
Your body knows what to do.
Let the night carry you into restful,
Deep sleep.
You've done enough today.
You can rest now.
Good night.
