Hello,
This is Shakti Shilpa.
Welcome to the guided meditation.
Nervous system reset after a long day.
I'm really glad you're here,
Whatever kind of day you've had.
Whether it was full and overwhelming or just quietly draining,
You made it.
And right now,
The only thing you need to do is just be here.
So let's begin.
Find a comfortable position maybe lying down,
Maybe sitting.
Whatever feels right for your body tonight.
You don't have to sit perfectly.
You don't have to look a certain way.
Just let yourself land somewhere.
When you're ready,
Gently close your eyes.
Or if you'd rather keep them open,
Just soften your gaze,
Let it rest somewhere low.
Now let's take a breath together.
Breathe in slowly through your nose.
And out your mouth.
Just let it all go.
Again into your nose and out like a quiet sigh.
One more time,
Breathe in.
And let it go.
Good.
Now just let your breath come back to its natural rhythm.
You don't have to control it anymore.
Just notice it moving.
And now gently bring your attention into your body.
Not to change anything yet,
Just to arrive.
Notice where the day is still living in you.
Maybe there is tension in your shoulders.
Or your jaw is holding a little tighter than it needs to be.
Maybe your mind is still running through conversations.
Or lists or things that are left undone.
That's okay You don't need to push any of that away.
Just notice it.
Like you're watching clouds pass through the sky.
And as you exhale right now,
See if you can let even 5% more softness come in.
Just a little.
Not forcing anything,
Just allowing.
And if it feels right,
Go ahead and place one hand to your belly or on your chest.
Wherever feels comforting.
Feel the warmth of your own hand.
Feel the gentle rise as you breathe in.
And soft fall as you breathe out.
You are safe right now.
Your body knows how to do this.
It's been breathing for you all day,
Even when things were hard.
Now we are going to do something really simple without forcing it.
I just want you to let your exhale be a little longer than your inhalation.
So breathe in naturally.
And breathe out just a little slower like you're gently releasing something you've been holding.
Again,
In.
And out,
Slow and easy.
There is no perfect count here,
No right way.
Just a gentle signal to your body that you're safe.
That you can slow down now.
That the doing is done for today.
In through your nose.
Long easy exhale.
Again,
In.
And out.
Let's keep going.
Just breathing together like this.
Beautiful.
Whatever today held,
The conversations,
The decisions,
The hard moments.
Small things that pulled at you,
You don't have to figure any of it right now.
You don't have to carry it all with you into this moment.
Just for right now,
You have permission to put it down.
Imagine the day moving through you like a river that keeps flowing and you don't have to stop it.
You don't have to hold on to any of it.
Just let it pass.
Feel the weight of your body.
Really feel it.
The support beneath you,
The ground,
The chair or the bed.
Whatever is holding you up right now.
Let yourself be helped.
Feel your face soften,
Your forehead,
Your eyes.
The muscles around your jaw.
Let your shoulders drop a little more.
Arms heavy.
Your hands relax.
Nothing to do right now,
Nothing to figure out.
Nowhere else to be.
Just here.
Justice.
Gently now take one slightly deeper breath in And a slow,
Full exhale out.
Begin to bring a little awareness back into the room.
Maybe notice the sound nearby,
The feeling of the air on your skin.
Start to bring some gentle movement into your fingers,
Your toes.
Maybe slow stretch if that feels good.
When you're ready.
No rush.
Gently open your eyes.
Take a moment.
Before you move.
Notice how you feel right now.
Even if it's just a little softer than when you started.
That matters.
You did something really good for yourself today.
And you can always come back here.
Anytime the day feels heavy.
Anytime you need to land.
Just return to your breath.
It's always there.
Good night.
