Evening Wind Down For Midlife Women

This calming practice is designed to support women through the shifts of menopause, helping the body and mind release the day and settle into rest. With soothing breathwork and gentle guidance, you’ll find space to let go of tension, regulate your nervous system, and prepare for a deeper, more restorative sleep.

Transcript

Sat Naam my loves.

Welcome,

Welcome to this evening routine wind down meditation.

And this evening I'd love to guide you through a gentle wind down practice especially for women in midlife.

It'll work for everybody and it'll work for women in any time of your life but really focusing on those of us in midlife.

It's a time to soften to release the day and to come home to yourself.

Find a comfortable seat or lie down whatever your body is asking for.

Close your eyes if that feels good and take a slow deep breath in through the nose and sigh it out through the mouth.

Let your shoulders melt and let your jaw soften.

Roll your shoulders slowly back and down.

It's as if you are washing away the day.

Let your head gently tilt side to side,

Loosening the neck.

Bring your arms up,

Open them wide and then wrap them around yourself in a big loving hug.

Breathe here for a moment.

Now place both your hands low down on your belly and inhale gently into your hands.

Feel the breath fill your center.

Exhale slowly letting tension drip down into the earth beneath you.

Repeat this three times letting every breath be a little softer,

A little slower.

If you are lying down let your body sink into the floor.

If you are seated feel the weight of your sit bones grounding you.

Imagine roots growing from your body into the earth.

Steady,

Supportive,

Unshakable.

Whisper to yourself I am safe.

Take one more deep breath in and release.

Notice how your body feels now.

A little lighter,

A little softer.

Carry this ease with you into your evening and let it ripple into your restful night's sleep.