Welcome.
Thanks for joining me for this relaxing end of day meditation.
I'll invite you to do this meditation lying down,
But if that doesn't work for you,
Feel free to sit up or find any position that might feel supportive for you.
Allow yourself to get really cozy and comfortable.
Use blankets,
Props,
Whatever you need.
Allow the eyes to close and let your attention travel inward.
This is our time to release all that happened today.
You're at the close of a day.
There's many things that went on today.
Many that are coming tomorrow,
But right now,
We're taking a break.
We're pausing in between all of the busyness of life.
Right here in this moment,
You are safe,
You are supported,
And there is nothing you need to do or change,
Nothing to fix,
Nothing to cross off your list.
So with that knowing,
Let's take a big breath in,
Fill up.
Two more just like that,
Full breath in.
Last one,
Breathing in through the nose.
Please notice all the places where your body is touching the surface it's resting on.
Begin to notice all the places that are not touching the surface.
Tune in to any sounds that might be present in your environment.
Notice any smells you might be able to pick up.
Feel into your mouth,
Noticing if there's any lingering taste,
Maybe moisture,
Maybe dryness.
Allow the awareness to center in your belly.
Feel the rise and fall of the belly,
This natural rhythm,
This beautiful process of breathing that just happens automatically.
You don't have to do anything.
You can trust your body.
Begin to scan the body now,
Noticing places of tension or tightness,
Maybe things you've held on to throughout the day.
We'll start at the top of the head,
Feeling into the forehead,
The cheeks and jaw.
Please feel into your neck,
Your shoulders and upper back,
The chest,
And both of your arms,
Noticing if you can relax or release any feelings of tension or holding that might be present.
Continuing down your torso into the low belly and low back,
Noticing if there's any places of clenching or tightness,
If it feels available to release or relax those areas.
Beautiful.
If not,
Simply notice.
Moving down through both of your legs,
Notice if you can release any tension or gripping or holding in your feet,
Just letting them flop and relax.
Feel your whole body gently relaxing,
Releasing,
Sort of melting into the surface beneath you.
Next,
I'd like to invite you to count backwards from seven until one.
We'll do this in rhythm with the breath.
Let's begin together with an inhale,
Breathing in.
If you lose count or become distracted,
Just start again at seven.
No big deal.
If you arrive at zero,
Please begin again at seven and continue counting your breaths backwards.
Regardless of where you are,
Let go of the counting.
Let the awareness stay on the breathing.
Let yourself be fully absorbed by the pattern of the breath,
By that ebb and flow,
That oceanic,
Wave-like pattern that your body naturally offers.
Allow it to soothe you.
Allow it to be your anchor,
Your place to come home to.
If it feels supportive,
You may choose to repeat what I'm about to offer to yourself internally.
If you choose to just listen,
That's beautiful too,
Or feel free to let my words float on by.
In your own time,
As you feel ready,
Invite gentle movement back to the body,
Keeping it slow and easy.
Maybe even rolling onto your side,
Bringing knees to chest in a little fetal position.
Take anything else you might need.
Come to a seated position.
Thank you for being here with me.
I hope that you rest well.
