Welcome to this gentle evening release.
I'm Marianne DeCleer.
Thank you for joining me and taking this time for yourself at the end of the day.
Before we begin,
Find a comfortable position either seated in a chair or perhaps lying down.
Know that you can adjust your position at any time to support your comfort.
And if you need a cushion or blanket to improve your comfort level,
Please use them.
As we move through this release,
Welcome any feelings,
Sensations,
Or images that may arise with kindness,
Gentleness,
And non-judgment.
This is your time to release as you ease into the evening and perhaps even into bedtime.
And this is your invitation to connect within.
Settle in comfortably.
Gently close your eyes.
It's the end of the day and time to let go and release.
Bring your awareness to your body.
Notice the points of contact with support beneath you.
You may also notice the sensation of your clothing against your skin,
Its touch,
Its warmth.
Or you may even notice the areas which are not covered,
Like your face,
Your hands,
And for some,
The neck.
Now feel your entire body from head to toe.
From toe to head.
And the presence of your breath.
Relax the muscles of your face,
Throat,
And neck.
Let go of any tension in your shoulders and traps.
Feel your shoulders naturally drop,
Gently being pulled down by gravity.
Relax the muscles in your arms,
Your wrists,
And hands all the way down to your fingertips.
Feel the muscles in your back progressively release from top to bottom.
Let your breath guide this release.
With every exhale,
Allow your muscles to soften and melt just a little bit more.
Imagine each inhale creating space between your vertebrae.
Feel the muscles along your spine relaxing more and more with every exhale.
Inhale space.
Exhale relaxation.
Let go of any tension in your chest and ribcage.
Feel the sensation of relaxation spreading through your diaphragm and solar plexus.
Allow your belly to soften,
Unwind,
And completely relax.
Relax your pelvis,
Hips,
Glutes,
And pelvic floor.
Feel all the muscles in your legs and feet releasing and letting go.
And now become aware that your entire body is deeply and completely relaxed.
Bring your attention to your feet.
Inhale and contract the muscles in your feet for a few moments,
And then exhale to release everything.
And we will do the same movement again.
Inhale and contract the muscles in your feet,
Letting the contraction rise into your calves.
Exhale and release everything.
Now inhale and contract your feet,
Calves,
And thighs at the same time.
Exhale to release.
Let's continue by adding the glutes.
So inhale,
Contracting your feet,
Calves,
Thighs,
And glutes.
Then exhale to release everything.
And now we will add the abdomen and back.
Inhale to contract your feet,
Calves,
Thighs,
Glutes,
Belly,
And back.
Hold for a moment,
Then exhale to release everything.
Next,
We will include the hands and arms.
Inhale,
Contract your feet,
Calves,
Thighs,
Glutes,
Belly,
Back,
Hands,
And arms.
Hold briefly,
Then exhale to release everything.
And now let's add the shoulders by lifting them slightly towards your ears,
Like you're shrugging your shoulders along with the rest of the contractions.
Inhale and contract all the muscles from your feet to your hands,
Lifting your shoulders to your ears to engage them as well.
Exhale to release everything.
And now we'll add in the face,
Contracting the eyes,
Nose,
Tongue,
And mouth,
Along with everything else.
Inhale and contract all the muscles from your feet to your hands,
Lifting the shoulders and fully engaging the face.
Exhale and release.
Everything.
Repeat this full body contraction once more,
But with less intensity.
Inhale and contract all the muscles from your feet to your hands,
Lifting the shoulders and engaging the face.
Exhale and release completely through your mouth.
Observe your body now,
Free and liberated of tensions.
Become aware of everything you have let go of today.
Take a moment to thank your body for its strength and resilience.
Thank your breath,
Which anchors you in every moment.
Helping you to find calm with each inhale and exhale.
Thank your heart for its steady rhythm,
Its faithful beat that accompanies you and gives you the energy to live.
Thank every part of your body for all that it does.
Appreciate the wisdom of your body,
This incredible machine that carries you forward,
Even through difficult times.
Every cell,
Every muscle,
Every organ is working for you,
Contributing to your vitality and well-being.
Feel deep gratitude for this body,
That allows you to fully experience life,
To feel,
To explore,
And to love.
Let this gratitude grow within you,
Filling your heart with light and love,
Simply for yourself,
Just as you are.
And integrate these sensations.
Remember that these sensations are always within you,
And think about activating them in your everyday life.
Take a deep breath in through your nose,
Exhale and sigh through your mouth.
And you can slowly begin to return to the present moment.
You can move in any way that you like.
Yawn.
And when you're ready,
You can gently open your eyes.
Thank you for joining me for this gentle evening release.
Please feel free to come back to this recording any time you feel the need to let go of any tension at the end of the day.
Wishing you a good night's sleep.
