We'll start this short evening wind down reflection with just finding a comfortable position to either sit or lay already.
And start by just taking the deepest breath you've taken today so far.
And really inhale through your nose really deeply and exhale with a sigh,
With a loud sigh.
And just really feel how maybe some stress from the day was released.
And now go from your feet towards your head very slowly and at each part let your muscles relax.
Start by your toes and the sole of your foot.
And you can relax now.
And continuing to your ankle and your calves.
You can also wind down.
Allow them to relax.
Now you can allow your hamstrings and thighs to relax.
Maybe also thank your hips and your back for supporting you throughout the day.
Allow them to wind down.
Continue towards your shoulders and arms.
And let them relax too.
Just extend your neck a little bit further and straighten it.
And move your shoulders away from your head.
And allow them to relax as well.
Now imagine also your face completely relaxing.
Relax the muscles around your eyes,
Soften the jaw.
And imagine your forehead completely flattened out.
You might even want to imagine to also relax your brain.
And notice how we feel right now.
Now in this state of mind,
Think back to your previous day.
And pick three things that you are grateful for today.
That you enjoyed.
Just bring them back to your mind.
In front of your mind's eye.
And quickly relive them.
And really feel the emotion that you experienced.
And now moving on to one point that you think you would like to improve the next time it happens.
Maybe you can already improve it tomorrow.
Or at any other given point.
Now moving on to setting an intention for your sleep.
By thinking about how you want to feel when you wake up.
So visualize next morning.
How you just open your eyes.
And imagine the feeling that you would like to have.
Is it being fully rested and aware?
Could it be just grateful?
Excited for what's waiting in the next day?
Or just being calm and relaxed?
Just choose your own and really imagine that feeling.
Really embody it.
Make it a little bit more intense even.
And now move on towards the intention for the next day.
How do you want the next day to end?
How should it feel like at the end of tomorrow?
You want to feel accomplished,
Relaxed,
Or connected to others.
What are you excited about in the upcoming day?
Just try to embody this feeling as well.
Already experience it.
And knowing that this will happen tomorrow.
You can let go of any thoughts and emotions.
As right now still clinging onto your mind or body.
And let them go.
You can release them and let them just flow into the ground.
Whenever you're ready,
You can slowly move into a deeper state.
If you're already laying in bed,
Just make yourself comfortable in the position you would like to fall asleep.
And just relax even further and enjoy the last minutes of today.
Have a good night.
