Release The Day (Soften Into Sleep)

Prepare yourself for sleep as you release the day through this short sophrology-inspired guided practice, combining breathwork with gentle muscle relaxation.

Settle into bed and allow yourself to be guided through two simple releasing exercises. First, you will release any lingering physical tension held in your body. Then, using the same powerful mechanism of breath and contraction, you will gather up and release anything from the day that you no longer need: any worries, unfinished thoughts, emotional weight or mental load.

Finding that relief and release signals to your body and mind that the day is truly over. You have done enough. It is time to rest.

This bedtime meditation is for anyone who struggles to switch off at night, experiences stress or insomnia, or simply needs help transitioning from the busyness of the day into deep, restful sleep.

Music: Sense of Relief, Hana Lindgren (Epidemic Sound)

Transcript

Welcome, And thank you for joining me for this short practice to help you release the days that you can soften into sleep. I, Marianne, Declare. Get into a comfortable position, Preferably lying down as you prepare yourself for sleep. And when you're ready, Allow your eyes to gently close. Take a deep breath in through your nose. And a long breath out. You are here now. And the day is behind you. This moment belongs to you. Begin by bringing your awareness to your body. Notice the weight of it sinking into the support beneath you. And tune into all the points of contact. At the back of the head. Maybe the neck. Your arms and hands. You're back. Buttocks. Legs. And feet. Notice and feel the gentle rise and fall of your belly as you breathe. And allow your body to begin to soften a little more with each exhale. And let gravity do its work. Spend a couple of breaths here tuning into the sensations of your relaxing body. We're now going to do a couple of body contractions to release any lingering physical tensions in your body. So that you can release the day. So take a deep breath in through your nose and then hold your breath. Gently contract your whole body from your head down to your toes and hold for just a moment. And then exhale, Releasing everything. Sigh it out. Let it all go. Feel the release in your body as you begin to relax a little more. Notice the softness that follows. Perhaps a warmth. Or a gentle heaviness beginning to spread. We're going to do the same thing a second time, This time releasing anything from the day that you no longer need. That could be any tension. Any worry, Any unfinished thought, Or any emotional weight, Really, That you would like to release. So take another deep breath in through your nose. Hold your breath and contract your whole body from head to toe, Gathering up anything from the day that you no longer need. And exhale. Let it all go. Release the day completely. It is done. You have done enough. Feel the release. Welcome the sensations. And with each breath now. Feel yourself growing heavier and softer as you continue to relax even more. There's nothing to do. Nowhere to be. Nothing to think about. Just this breath. Just this moment. Just this beautiful, Restful darkness. Allow sleep to come to you. Gently. Naturally. In its own time. Soften. Into the night.

Reviews

Great, I love to play it as I am going to sleep. It relaxes me.Thanks