Wind Down After Work

This guided meditation helps you gently transition from work mode to relaxation mode, releasing the tension and mental clutter of your day. By taking a few mindful minutes to unwind, you create space to rest, restore, and reconnect with yourself. Practise this meditation daily after work for 21 days to fully experience its calming benefits - notice how your evenings become more peaceful, your mind clearer, and your body more at ease.

Transcript

Hello,

My friends,

And welcome to this meditation designed to help you wind down after your work day.

If you can,

Move away from your workspace,

Be it to another room,

Outside,

Or simply moving your chair a bit away from your desk.

Take some time to find a comfortable seated position,

And really listen to the body here.

Maybe grab a cushion to better support you,

Perhaps a blanket to wrap around yourself.

Allow yourself to get truly cozy and settle in.

Take a deep inhale,

Filling the lungs completely,

And with a soft sigh,

Release the breath.

Gently close your eyes or soften your gaze.

Arrive in your body and allow yourself to be in this moment fully.

Bring your awareness to your breath as it moves in and out of your body.

Observe the motions of the breath without trying to change them.

Simply notice.

Now move your awareness to the muscles of the body.

Notice areas that may feel tense,

And consciously relax them.

Unclench your jaw,

Give it a little wiggle to release any tension.

Roll the shoulders back and down,

Maybe tilt the head gently from side to side to relax the muscles of the neck.

Visualize each new inhale of fresh oxygen directly soothing these tense muscles.

With each exhale,

Feel the tension melt away from your body.

Take a few deep breaths here,

Feeling your body becoming more and more relaxed with each exhale.

Continue focusing on your breath.

If the mind has begun to wander,

Simply redirect your attention to the air moving in and out of your body.

The workday is over now.

Put aside your to-do list,

Let go of the day's stress,

Worries and demands.

This time is yours.

Take a deep breath in,

Filling your lungs completely,

And with a soft sigh,

Release the breath.

When you feel ready,

Open your eyes and enjoy your time away from work,

Knowing that this time is precious,

And it is all yours.

Namaste.