Hello and welcome to your evening meditation.
This meditation will support you in letting go whatever was happening throughout your day.
It will support you in calming down,
In finding rest and in preparing for a restful sleep.
For this meditation you can either lie down or you find an upright sitting meditation posture.
If you're sitting or lying down,
The first I would like you to check is where you're still holding tension in your body.
So if you're sitting please check if you are putting more tension in your body than necessary for a sitting position.
If you're lying down I want you to do the same,
Just check what is necessary for this posture and where am I holding on too much.
Maybe a little body scan can help you to figure out the areas where you're still tense and busy.
Let's start with your feet.
Try to focus just on your feet.
Breathe in and with the out-breath you just imagine how you relax your feet and every single toe.
Do the same with both of your legs.
Breathe in and with your out-breath let go,
Let go any tension you're still holding in your legs,
In your knees,
In your thighs.
Now go further up and check this hip area,
The area around your bum.
Breathe in and with you breathing out let go in this area.
Imagine how you ease into your posture in this area.
Go further up and check your whole belly area.
Breathe in and with your out-breath let go,
Let go any tension in your belly.
Do the same with your chest.
Breathe in and let go in this chest area.
Become wide and soft and open.
You don't have to protect yourself anymore.
You don't have to hold on to anything anymore.
Breathe in and get your back into your focus.
With your out-breath you let go any tension in your back.
Do this another time.
Breathe in and really imagine with your out-breath how this out-breath relaxes your back from your shoulders towards your upper,
Your middle and your lower back.
Relax.
Do the same with your shoulder and neck area.
Breathe in and with your out-breath let anything go which is stuck there.
Anything which you're still holding on your shoulders.
We also do this one more time here.
Breathe in.
Let go and let this all wash off your shoulders.
Breathe in and with the out-breath relax your arms and your hands.
Imagine your hands and your arms become really heavy.
Breathe in and with the out-breath relax your arms and your hands again.
Now become aware of your neck and also the front part,
Your throat.
Breathe in and relax this area.
You can breathe out through your mouth here.
Do it again.
Breathe in and breathe out through your mouth.
Let go of all the words you think you still need to say.
Let go.
Now focus on your head.
Breathe in.
Let go all the tension in your head.
Breathe in and let go all the focus in your face when you breathe out.
Relax any muscle in your face.
Relax your eyes.
Relax your cheeks.
Relax your lips and your chin area.
Let go.
And now become aware of your whole body and with your next out-breath relax your whole body.
For today you did enough.
For today you can let go.
You're allowed to rest.
You're allowed to let go.
You're allowed to calm down.
You're allowed to find peace in your sleep.
I wish you a very good rest of your evening and a restful night.
See you tomorrow.
