Hello this is Siobhan from the Mindfulness Uplift and this is your evening meditation,
Unwinding and Letting Go.
Settle into a comfortable position ideally somewhere you can fully relax.
This may be seated or lying down and if it feels comfortable allow your eyes to gently close or if not simply soften and lower your gaze.
Take a moment to acknowledge the day that's been.
You don't need to replay it or judge it.
Simply recognize that it's now complete.
Begin by bringing attention to the breath.
Notice the natural rhythm of breathing as the body starts to slow.
On each exhale imagine releasing the day,
Conversations,
Tasks,
Expectations.
Nothing more needs to be carried right now.
Now gently scan through the body inviting relaxation.
Starting at the feet notice any sensations and allow them to soften.
Slowly move awareness up through the legs,
Lower back and if you notice any tightness imagine the breath flowing there easing and loosening.
Continue up through the chest,
Shoulders,
Arms,
Hands.
Let the shoulders drop away from the ears.
Bring attention to the neck,
Jaw,
Face and head.
Allow the brow to smooth and the tongue to rest.
Now bring to mind one thing from today that you feel grateful for.
Something small or simple is enough and notice how it feels to rest with this sense of gratitude.
Then gently remind yourself for now I can rest.
Spend a few moments simply being with the breath,
The body and this sense of letting go.
As the meditation draws to a close allow the breath to remain soft and easy.
If you're heading to sleep you may drift naturally.
If not take a moment before opening your eyes.
When you're ready gently transition out of this practice carrying this calm into the rest of your evening.
