Before Bed: Letting Go Of The Day’s Tension (5-Minute Reset)

Welcome.

As you prepare to rest,

Let's take a few minutes to release any tension from the day and invite calm into your body and mind,

Setting the stage for a peaceful night's sleep.

Find a comfortable position,

Either lying down or sitting.

Close your eyes softly.

Take a slow,

Deep breath in through your nose,

Feel your belly rise as you inhale,

And then exhale slowly through your mouth,

Letting go of the day.

Allow your breath to return to its natural,

Easy rhythm.

With each exhale,

Release any remaining tension,

Letting your body soften with every breath.

Now gently scan your body,

Starting at the top of your head,

And moving all the way down to your toes.

Notice if you're holding any tightness or stress in areas like your neck,

Shoulders or back.

With each exhale,

Imagine sending warmth and ease to those areas,

Allowing them to relax and unwind.

As you continue to breathe,

Let's begin to mentally let go of the day.

Whatever happened today,

Whether good or bad,

It's behind you now.

In this moment,

You don't need to carry it with you into your rest.

With each exhale,

Imagine yourself releasing the events of the day,

Letting them drift farther away.

If thoughts from today start to surface,

Gently acknowledge them,

And then allow them to pass like clouds floating across the sky.

There's no need to hold on to them right now.

Let your breath bring you back to this moment of peace and stillness.

Now silently say to yourself,

I am letting go of the day.

I am ready to rest.

Let these words settle into your heart,

Signaling to your mind and body that it's time to fully relax.

Take one more deep breath in,

And as you exhale,

Release any bit of tension or worry.

May your night be calm and your rest deep.