Evening meditation practice let's get started by getting into a comfortable position make sure your back and entire body can relax take a cleansing breath in and relaxing on the out breath breathing in with me and exhaling out very good now close your eyes and follow the sound of my voice nice big breath in and exhale out let the breath move in and out of the body easily and naturally that's right bring your mind to the present and focus only on the breath feel the rise and fall of your chest relax and settle down more and more with the rise and fall of each breath we're going to relax the mind and body by using a sound this is an easy and very effective way at quietening those fears worries and free running thoughts that cause anxiety following along with me big breath in ah nice and easy feel yourself make the sound another full breath in ah let your worries go let your thoughts settle down another big breath in ah very good let your mind just relax now I want you to practice this sound of release on your own for the next few breaths making the sound of awe on the out breath another big breath in very good releasing all fear worries and thoughts more and more with each breath making the sound another time nice big breath in exhale out very good I want you to notice how calm and peaceful you're feeling breathing in and exhaling out normally just relax nice big breath in and exhale out very good we're going to move into a deeper state of relaxation follow along with me gently focus your awareness on the top of your spine that's right gently find the top of your spine in your head with the next breath in imagine the entire spine relaxing as you breathe in and the muscles gently release more on the out breath breathing in and exhaling out let the muscles naturally release just breathing in and exhaling out feeling your nerves begin to relax let your head relax where it's resting soften the muscles in your neck let your shoulders fall into the space where you are you're doing wonderful just relax nice easy breath in and exhaling out letting the breath move down the spine feeling the muscles in your middle and your lower back relax just relax and let go one vertebrae at a time feel your arms relax and your fingers just let go notice the muscles in your hips and thighs feel them relax and let go with the next in breath breathe in a relaxing calm breath let it move down and relax your hips and legs if you can gently stretch your toes up or point them toward the floor to get a good stretch hold and release your toes feeling the muscles in your legs knees and calves tighten and release relax nice easy breath in and slowly exhale out that's it letting your whole body just relax gently feel the rise and fall of your chest with each breath notice how calm the body is feel the natural flow of the breath calm and peaceful just coming in and exhaling out your mind body and spirit is resting and in a state of deep relaxation and peace that's right just being calm gently breathing in and exhaling out it's safe now to let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep that's it letting your whole body just relax and let go of today and let your mind body and spirit sleep
