Evening Journey: Switch Off, Relax, Let Go

This evening practice is designed to help you switch off & let go, allowing you to fully relax before an important event or in preparation for bedtime. Starts with a body scan to align awareness, then extending the out-breath to release and let go of the day's worries and stress before finally setting a positive intention. Oliver's calming voice guides you through the practice to the backdrop of relaxing theta wave music. This meditation uses chimes and bowls to keep track of time.

Transcript

I'm Oliver from Soul Star Health.

Welcome to My Daily Meditation.

This series of morning and evening meditations have been created to help maintain a peaceful calm energy throughout the day,

Or help you relax and let go at the end of the evening,

Ready for a good night's sleep.

An alternative version of this recording is available without the introduction,

Should you wish to just meditate.

Evening Meditation Number 1.

Switch off,

Relax,

Let go.

You can do this meditation at any time of the day,

However I find it works best in the evenings,

Not long before going to bed.

Switch off any distracting sounds,

Turn your phone on to silent or do not disturb,

And get ready to ease into a good night's sleep.

When we breathe out longer than we breathe in,

We are directly influencing our autonomic nervous system,

Sending out a message to the whole of our body that we are safe,

That we can relax and rest.

When we create the space for thoughts,

Feelings and emotions to arise without judgement,

We are able to acknowledge,

Accept and let go of them,

Releasing any stress,

Tension or anxiety we may be holding.

By developing a calm and relaxed response to our daily experiences,

We influence the emotional control centre of our brain,

The amygdala,

To filter these associations more positively,

Helping us to reduce anxiety and worry.

The practice of noticing our thoughts arise without allowing them to control or overwhelm us,

Not only helps to reduce stressful thoughts and feelings,

But also enables us to choose what it is that we wish to focus on,

Strengthening our ability to remain present and stay in the positive state that we have created or require.

With a little practice,

We can use these techniques for any situation at any time,

And is especially useful for creating and cultivating the right conditions for a good night's sleep,

Or if necessary,

Helping you get back to sleep once you have woken up.

The metal and wood elements of the singing bowls and baton during this meditation will help you relax and stay grounded,

Whilst remaining open.

Remember that comfort is key and comes foremost above technique or position.

Sitting comfortably on a chair or cushion,

Your lower limbs or feet make contact with the ground,

And you're back straight and relaxed.

Lifting your chin a little,

Roll your shoulders back above your hips and let them drop,

Resting your hands in your lap or on your thighs.

Closing your eyes,

Recognise that there is nothing for you to do right now,

Nowhere for you to be,

Except here in this present moment.

As you sit,

Become aware of how it feels to be in this space,

Just being for a moment,

Noticing any sounds or sensations around you.

Acknowledge this space and these sensations.

Accept them just as they are.

Bring your attention to your body,

Your contact with the ground beneath you,

The position of your back,

Neck and shoulders.

Bring your attention to your hands and feel the energy and sensations there,

In your right hand and in your left hand.

Maybe the tips of your fingers feel light or tingly.

Notice the temperature and sensation on the top of your hands.

Is the skin cool or warm?

Take your attention to the underneath of your hands,

Your palms.

Recognise how they feel,

Their contact with the fabric of your clothes or skin.

Move your awareness to your upper arms,

Your shoulders and your back,

Your lower back and hips and your thighs.

Make a connection with your knees,

Your shins and your calf muscles.

Now your ankles and your feet.

Bring your attention up to your chest and shoulders.

Notice the expansion of your chest as you breathe in and the dropping of your shoulders as you breathe out.

Move your awareness to your throat and the back of your neck,

Your jaw,

Your eyes and the back of your head.

Now move your awareness to your brow,

Allowing that awareness to travel up to the top of your head,

Your crown.

Bring your awareness to connect to the whole of your body and feel yourself relax into your position.

Bring your awareness to your breath and observe the air coming in and flowing out.

Gently breathing in through your nose and out through your mouth.

In through your nose and out through your mouth.

Breathing in,

Breathing out.

Breathing in,

Breathing out.

Now we are going to count the length of the time we breathe in and out.

Breathing in for five counts and out for six.

I will talk you through it.

Ready to breathe in?

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six.

Breathing in.

One,

Two,

Three,

Four,

Five.

And out.

Two,

Three,

Four,

Five,

Six.

Breathing in.

One,

Two,

Three,

Four,

Five.

And out.

Two,

Three,

Four,

Five,

Six.

Breathing in.

One,

Two,

Three,

Four,

Five.

And out.

Two,

Three,

Four,

Five,

Six.

Breathing in.

One,

Two,

Three,

Four,

Five.

And out.

Two,

Three,

Four,

Five,

Six.

Let's slow our breathing down a little more by breathing in for five and out for eight.

Feel any anxiety,

Stress or tension drop away as you breathe out.

Notice any warm or pleasant sensations that arise.

Giving you and your body permission to relax.

So ready to breathe in for five and out for eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in.

One,

Two,

Three,

Four,

Five.

Breathing out.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Let's do this again,

But this time I want you to count the breaths on your own.

Breathing in for five,

Or a little more if it suits you,

And out for eight.

If you notice any thoughts or feelings arise,

Good or bad,

Acknowledge their presence,

Accept them for what they are,

And let them go on the out-breath,

Fully releasing them as you breathe out,

Before bringing your attention back to the count as you breathe in and out.

For one minute from the start and end of the bell,

Preparing and getting ready to breathe in.

You You Let's think about our day the trials and tribulations the good moments and the things we feel grateful for And any troublesome thoughts or worries that might get us down Perhaps we over plan Reimagine events or conversations or worry what others might think Maybe we feel guilt despite our best efforts or get stressed that we are not achieving Despite how hard and fast we work Whatever these thoughts feelings or emotions are Just be aware of them Letting them surface and as they arise Acknowledge them Accept them for what they are And let them go on the out breath Bringing your attention back to the count as you breathe in and out Breathing in for five or a little more if it suits you and out for eight This time you can extend the out breath further if you wish For however long feels right and most comfortable for you Helping you find your perfect balance rhythm and count For one and a half minutes from the start And end of the bell ready to breathe in you you you What happens when we let go of the past leaving it behind Unattaching any emotions or thoughts that we might be holding in the body When we release any need or intention to try and control the future How does it feel and when we recognize that we are here right now in the present What is different?

What has changed?

Finally,

Let's set an intention for how we wish to be Maybe we want to feel calm and relaxed Happy,

Peaceful or strong and resilient Perhaps we just wish to relax and sleep well Choose an intention that suits you best right now Place your hands over your heart and as you breathe in say your intention Physically imagine and feel it flowing through your hands and into your chest As you breathe out,

Repeat your intention again Feeling it flow and dissolve throughout your body So placing your hands over your heart,

I will keep the pace for you Ready to breathe in?

Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out As you breathe in,

Say your intention Feeling,

Imagining it flowing through your hands and into your chest and heart As you breathe out,

Repeat your intention,

Letting it flow and dissolve throughout your body Breathing in Breathing out Breathing out Keep repeating this practice now in silence for one minute from the start and end of the bell At any time you wish to feel your intention or drift into sleep,

Repeat this process And if your mind begins to wander,

Acknowledge the thought,

Feeling or emotion Accept it just as it is and then let it go Releasing it on the out-breath before bringing your awareness back to your intention and your breathing Now connecting to the ground beneath you,

Recognize how it supports you Becoming aware physically of your presence in the room and the space that exists around you Opening your eyes,

Taking a few moments to stretch and adjust Have a wonderful evening Thank you for watching!

Reviews

Soothing and peaceful, delightful voice. Thank you 🙏🧡🧡🧡🧡
Sbeb

Good counting meditation. Thanks