Evening Exhale

Unwind your body and calm your nervous system with this gentle 3-minute evening wind-down meditation. Designed to help you release physical tension, soften mental effort, and signal safety to your body, this evening meditation invites you to fully exhale the day and settle into rest.

Through slow breathing, body awareness, and compassionate attention, you’ll be guided to let go without forcing relaxation—supporting a smoother transition into sleep or deep evening rest.

This practice is ideal if you feel tight, overstimulated, or physically “held together” at the end of the day.

Intention: To allow the body to soften and release what it no longer needs to carry.

Reflection Question: What am I ready to set down for the night?

Transcript

This day is done and it no longer requires anything from you.

All the small decisions,

The effort,

The holding,

They can soften now.

Let this be a quiet hand on your shoulder reminding you you're allowed to release the day and put all the things down.

I invite you to find a comfortable position that feels easy,

Lying down or gently reclined.

Let your body arrange itself without effort.

Gently close your eyes or soften your gaze.

Feel the surface beneath you,

The weight of your body meeting support.

Take a slow breath in through your nose and let it leave through your mouth unhurried.

Exhale as if you're fogging a mirror.

Let your shoulders slide down your back.

Now bring your attention to your forehead.

Imagine it's smoothing like warm wax.

Your jaw unclenching,

Creating space between your teeth.

Your shoulders heavy,

No longer bracing.

Your belly soft,

No need to hold.

Your hips and legs settling downward,

Grounded still.

If you notice any place that doesn't want to relax,

That's okay.

Simply say quietly,

You don't have to change.

You're allowed to be here.

Take in another easy breath and release it slowly.

Let this be the moment you step out of the day and into rest.

You can remain here,

Floating,

Supported,

Doing nothing at all.