This meditation is here to help you transition from your work mode into a space of rest and ease.
There's nothing that you need to do right now except be here,
Allowing yourself to settle.
I'm hoping that this meditation will be a nice bridge between the busyness and the doing that you've been doing all day and peace and calm of your evening.
So find a comfortable position either sitting or lying down.
Gently close your eyes or lower your gaze.
You can take a deep breath in and a long slow breath out.
You can let your working day begin to fade as you arrive fully in this moment.
If it feels natural or helpful for you,
You could imagine that on the out breath you're gently blowing away the stress and the challenges of your day.
Just blowing them away from you so that you can forget them and pick them up again when you've got more time and energy to focus on them.
For now we're off duty,
Going to relax.
So take another deep breath in and gently with the out breath blow away the work that you've been doing today.
As you rest here,
Picture yourself now stepping away from the demands of the day.
Imagine placing all your tasks and your obligations down like a heavy bag.
There's nothing urgent right now,
Just you resting,
Breathing,
Being.
So start by noticing the weight of your body against the surface beneath you.
You can feel the contact points,
The support holding you.
With each exhale now you can allow yourself to sink a little deeper into relaxation.
Now bring your attention to your shoulders.
Let them soften,
Releasing any tension they may be holding.
If it helps you can gently roll them back and down.
Feel the ease spreading through your neck and arms,
Letting go of any lingering tightness.
Shift your focus to your hands.
Notice their position,
Any warmth or tingling in your fingertips.
Let your palms rest effortlessly open and at ease.
Now bring your attention to your breath.
There's no need to change it,
Just observe.
Feel the gentle rise and fall of your chest,
The natural rhythm of your breathing.
With every exhale imagine yourself releasing any stress,
Any mental clutter from the day.
Allow your awareness to move through your body,
Gently scanning from head to toe.
If you come across any areas of tension,
Simply acknowledge them and breathe softness into them,
Letting them relax at their own pace.
Take one more deep breath in and a long steady breath out.
If your mind has wandered,
Gently bring it back to the moment.
When you feel ready,
Begin to reawaken your body with small movements.
Wriggle your fingers and toes,
Maybe roll your shoulders and when you feel ready,
Gently open your eyes.
Take a moment to notice how you feel.
Lighter,
Softer,
More at ease.
Carry this sense of calm with you and move into the rest of your day or evening.
Thank you so much for taking this time for yourself.
Speak to you again soon.
