As we begin this meditation,
Scan gently through your body and notice if there are any parts of you that are holding tension.
Breathe.
Allow any holding within the body to release with a soft exhalation.
Adjust your head,
Roll your shoulders,
Do whatever you need to do to settle into your body and be present.
Bring your attention to your breath and as you take your attention to the breath,
You bring it energy and so allow your breath to deepen naturally.
Taking a long,
Slow,
Deep inhalation and a long,
Slow,
Deep exhalation.
Feel the body let go.
Another long,
Slow,
Deep inhalation and another long,
Slow,
Deep exhale.
Feel your body relaxing still further and one last long,
Slow,
Deep inhale and a long,
Slow,
Deep exhalation.
Allow your breath to return to its natural pace and notice how you feel.
Notice the quality of your breath.
Now allow your mind to wander over your day and as you do so,
Notice whether the first thing that came to mind was a highlight or a low light of your day.
This day is done.
You can release your responsibilities,
Begin to disconnect from any worries about the events of the day.
This is time for you to just be you in this present moment.
If you have lingering concerns from your day,
Take another deep breath and envisage them leaving with your breath.
Give yourself permission to let them go for now.
Bring to mind the conversations and interactions that you had today with loved ones,
With colleagues,
With strangers.
Some will have been rewarding and fulfilling.
Others may not have been but each human interaction is a gift of communication and learning.
Find gratitude for all the exchanges that you had today with your fellow humans.
Recall the shared experiences,
The laughs,
The moments of understanding and empathy that occurred during your day.
And find things within each that you can be grateful for.
And now connect with your body.
Look back at all the things that your body has done today,
How it has supported you,
Kept you safe and healthy today.
All the unseen things that your body has done for you.
Recall how you have nourished your body today with no judgement.
Just bring gratitude for all that your body has done.
For what you have eaten today.
For the energy that that nourishment gave you.
And for what that energy allowed you to do today.
Which of your unique skills have you used today?
Bring to mind the talents you have that you've used today.
Whether they be physical,
Mental or emotional,
You have contributed,
Made a difference in some way,
However small,
To the world.
So all that you have achieved,
Endured,
Enjoyed,
Felt and created today is something to be grateful for.
And bring yourself back into this present moment.
And as you do so,
Allow the day to dissolve and drift away.
There will have been moments of learning,
Moments of joy,
That you will remember.
But the day is done and you can let go.
Right now,
Here in this moment,
You have no obligations.
You can give yourself permission to let go,
To rest and relax.
Feel into your body.
Feel the release,
The relaxation within your body.
Free of stress.
Relieved of responsibility.
Allow a sense of fulfilment for the day completed to rise within you.
It matters not if you had a successful day or not.
You showed up.
You were present and did your best.
And right now,
You deserve to slow down and let your body and mind rest.
Take a few more soft,
Deep breaths as you sink even deeper into relaxation.
Breathing in and breathing out.
Release.
And exhale.
Relax.
You may want to continue to breathe deeply,
Eyes closed and body resting.
Or you may choose to open your eyes,
Coming back to your surroundings and continue your night feeling peaceful,
Grateful and fulfilled.
Om Shanti.
