Welcome to this guided meditation to release your day.
This is a beautiful method to keep yourself more grounded in the present moment and in your current day.
It's a great way to end your day taking a few minutes to actually let go of your day or another term we like to use is unwind your day.
With this short but potent exercise you free your attention for the next day and you set the tone to allow your mind to work out unfinished business in a non stressful way during rest.
You also prepare your body for sleep with this brief meditation.
We begin as always with a brief body relaxation to maximize the effect of the experience.
Body relaxation also helps us integrate the experience as we engage in the meditation.
Sitting upright in your chair body is relaxed but upright and alert.
Allow your mind to try to focus your breath.
Feel your breath going in and going out.
Allowing yourself to tune in and connect with your breath fully.
And now beginning at the top of your head relax your scalp and relax your face.
Let your lips gently part.
Allow your jaw to relax and loosen.
Notice the breath travel through your throat and let your neck soften and relax.
Your shoulders drop and let go.
Feel your arms relax and soften right down into your fingers.
Bring your attention to your heart space.
Tell your heart to relax and let go to rest.
Feel your upper back and let it relax.
Your middle back softens.
Your stomach releases.
Letting go of any tension or constriction in the middle of your body and your organs.
Now your hips and your pelvis loosen.
Let go.
And notice now if your breath is making your abdomen expand and contract.
Just noticing,
Relaxing,
Letting go deep into the trunk of your body.
And bring your attention to your legs,
Your thighs,
And instruct them to loosen and let go.
Notice your knees and your calves and imagine your calves softening,
Loosening,
Relaxing deeply.
And notice your feet.
Let them relax and open on the bottom.
Another big breath in and out.
And noticing all over how your body feels as you allow it to relax,
Loosen,
Soften,
And let go.
And now we'll release the day.
We'll move through this rather quickly in a relaxed fashion,
All through your mind.
Just instructing yourself to unwind and release the day.
So beginning with the most recent activity before you started meditation.
Where were you?
What were you doing?
Rewinding it like it's a movie in your mind.
Letting go of that activity.
And now the one before that,
Whatever you were doing before that.
Evening before you began this meditation.
Moving backwards through your day to whatever you did before you had your last meal.
Letting it go.
Unwind.
Knowing anything that's unfinished from the evening will be finished or continue tomorrow.
And that's fine.
Letting it just all be what it is for today.
Complete for the day.
Now moving backwards through whatever meal you had at the end of the day.
Whatever prep there was before the meal.
Letting it go.
Whatever you did before your meal.
Starting to go through the afternoon.
Just noticing whatever comes to mind.
What did you do then?
What did you do before that?
Letting it go.
Letting it be.
Knowing it's complete for now.
And before that,
Backwards through the day.
This is like a quick movie reel of the day.
Backwards.
Unwinding.
Letting go.
Letting it be.
Noticing what is unfinished and making peace with its incompletion.
But knowing it's complete for today.
Moving backwards.
What was the next event?
Letting it go.
Energetically.
Letting it be and remove it from your energy field.
And into the next,
Maybe your first meal of the day.
Hopefully you had one before your last meal.
Moving through that.
Moving through any prep that you did for that.
Backwards.
Going into morning time.
Whatever you did during the morning.
Late morning.
What did you do?
Letting it go.
Letting it be.
Whatever's unfinished is complete for today.
And now into the early hours of the morning.
How did you begin your day?
Is there any traveling to your work or to a beginning event of the day?
Going backwards through that.
And how did you begin your day?
Letting go of any first meal.
Letting go of any prep for that.
Letting go of any prepping for the day.
Showering.
Dressing.
Even your sitting meditation at the beginning of the day.
Or your early morning mucin take.
Letting go of that.
Whatever you do at the beginning of the day.
Releasing it.
Letting it go.
Closing out your day from the beginning.
Noticing.
Becoming aware.
Becoming aware.
And preparing now for sleep.
Breathing in and breathing out.
Knowing your day is complete and done now as it is.
Allowing yourself to sit for a few more breaths or as long as you'd like.
To relax.
Feeling free of your day.
Allowing yourself to move gracefully into sleep.
Feeling your body relaxed and ready to let go.
Release into your subconscious.
Thanking yourself for letting be.
And practicing being fully here to release into sleep.
