Welcome to your evening unwind where we release all of the stressors of our day and invite our body into a state of rest and relaxation.
Take a moment to find a position that feels comfortable in your body where you can be completely supported to relax every muscle,
Every bone,
Every tendon,
Every ligament.
When you've found this position,
Invite your right hand to your heart and your left hand to your belly.
Beginning to tune into the breath.
On the inhale,
Feeling the belly rise and the chest rise.
On the exhale,
Feeling the belly fall and the chest fall.
Tuning into the body,
Maybe feeling your heartbeat beneath your hand.
Allow the breath to carry you into the present moment and into awareness of your body.
And when thoughts arise in your mind,
Just allow yourself to witness them come and go with ease.
And as you breathe,
Feel the body start to soften,
Start to relax into the support of the earth beneath you.
Each inhalation expanding the body,
Expanding spaces that feel tight or tense.
And each exhalation softening and releasing that tension.
Feeling the body get heavier and heavier into the support beneath you.
Allowing this to happen with ease.
Allowing it to be effortless.
Your breath leading the way as your body enters a state of deeper and deeper relaxation.
Invite the breath in more deeply now.
Feeling the inhalation through the nose,
Expand the body even more while still remaining relaxed.
And as you exhale through the nose,
Invite the exhalation to extend out slightly longer than the inhalation.
It can be helpful here to count.
Maybe inhaling to the count of four and exhaling to the count of five.
Find a number that is useful for your breath and your body's capacity.
And as you are counting these breaths,
Inhaling to four,
Exhaling to five.
Imagine on the exhalation that all your stress from your day is carried out with ease.
That all the busyness and rushing is leaving your body now with this extended exhalation.
All that's required of you now is rest,
Is peace.
All there is to do in this present moment is to simply breathe and witness your breath.
Shifting the breath now,
We're going to invite in a deep inhalation through the nose.
Let this inhale be the deepest you've taken yet today.
Holding this breath at the top,
Soften around this inhalation and exhale it out through the mouth.
Letting go completely,
The last bits of stress leaving the body.
And again,
Deep inhale,
Expanding the chest,
The belly,
The back of the body,
All the way to the crown of the head and hold.
And exhaling out through the mouth,
Letting it all go.
And again,
Last one,
Deep inhale through the nose,
Expanding the belly,
The chest,
All the way to the crown and hold.
And exhaling through the mouth,
Letting it all go.
Thank you for going on this journey with me.
May your rest be peaceful and easeful.
Sat Nam.
