Hello,
This is Whitney and tonight we're going to practice an evening wind-down,
A release of your day,
A release of what's been weighing on you.
This is your time to soften into the evening,
To let the body release the day,
And to come home to yourself.
Find a comfortable position,
Either lying down or sitting with support.
Let your hands rest where they naturally fall and allow your eyes to close or soften.
Begin with an easy inhale for a count of four and exhale for a count of four.
Soft,
Steady,
Balanced.
Notice the weight of your body against the surface beneath you.
Feel the ground holding you steady and unwavering.
And again and same as before,
Take a gentle inhale for four and exhale for four.
With each cycle,
Imagine the tension of a day melting away,
Shoulder softening,
Jaw loosening,
And belly easing.
And just noticing the breath,
It might get hung up at parts,
The inhale or the exhale might feel easier.
But with time,
Just letting the in and the out breath match in duration.
Feel free to let go of the counting if it's distracting and just feel.
As the breath begins to smooth out,
If you feel ready,
Let the exhale extend a little longer,
Perhaps to the count of six.
Balanced on the inhale,
Deeply releasing on the out breath.
Let gravity take what no longer needs to be carried.
Continuing breathing in this way,
Feel the rhythm even out your nervous system,
Like the sway of ocean waves.
You might notice the subtle shift in your body as it begins to recognize safety,
Ease,
And rest.
Each breath drawing in calm.
Each longer exhale carrying you deeper into stillness.
Continue with this breath work or you may choose to release breathing in this way and begin to bring your awareness to your face.
Soften the tiny muscles around your eyes.
Relax your jaw,
The back of your neck.
Feel the throat open and easy.
Move your attention down to your shoulders,
Allowing them to drop heavy and free.
Breathe here in a way that releases the tension from this part of your body.
Again,
Maybe continuing with a longer exhale or even a sigh.
Relax down the length of your arms into your hands,
Letting your fingers uncurl.
And now the chest and the heart space.
Imagine the breath bathing this area and calm.
Notice your belly.
Give it permission to soften with each exhale.
Travel your awareness into your hips.
Let them widen.
Let them ground.
Feel your legs resting into support.
And finally,
Your feet released,
Melting into the earth.
The moment to feel your whole body resting here.
Notice the steadiness of the ground beneath you.
The quiet rhythm of your breath.
The calm that is now filling you.
As you drift toward a deeper rest,
Remind yourself gently,
I am enough.
My body knows how to settle.
I can soften into stillness.
Take one more deeper,
Nourishing breath in for four.
Longer exhale for six.
Let yourself simply be.
