This meditation is designed to help you unwind and release the stresses of the day.
It's perfect before your commute home or for when you need a moment to transition from work to home mode.
Start by finding a quiet space where you can sit or lie down comfortably.
Let's begin.
Close your eyes gently and take a moment to notice how your body feels.
Take a deep breath in through your nose,
Hold for a moment,
And then exhale slowly through your mouth.
Focus on your breath.
Breathe in deeply through your nose,
Filling your lungs completely.
Exhale slowly through your mouth,
Allowing any tension in your body to flow out with your breath.
Continue this deep breathing pattern,
Noticing the rise and fall of your chest and the calming effect on your body.
Try to take your breaths as deep as you can while maintaining a comfortable rhythm.
Now bring your attention to your feet.
Notice any tension and consciously relax this area.
Gradually move your attention up your body to your calves,
Your thighs,
Hips,
Abdomen,
Chest,
Shoulders,
Down your arms,
Into your hands,
Back up into your neck,
And finally relaxing your face.
As you focus on each part,
Take a deep breath in,
And as you exhale,
Imagine releasing any stress or tightness from that area.
Spend as much time as you need in any one area,
Consciously relaxing it until you can no longer sense any tension.
Take the next few moments of silence to work your way through your body.
Now,
We'll reflect on your day just briefly.
Acknowledge any thoughts or emotions that come up without judgment.
And with each exhale,
Imagine those thoughts and feelings dissolving and leaving your body.
Allow yourself to let go of any unfinished tasks,
Knowing that you can address them tomorrow.
Let's continue to breathe deeply and evenly.
And with each inhale,
Invite calmness and peace into your body.
And with each exhale,
Let go of any remaining tension or stress.
You can repeat silently to yourself or out loud if you prefer.
I am calm.
I am relaxed.
I am at peace.
Feel the truth of these words with each breath.
Begin to wiggle your fingers and your toes gently.
And when you feel ready,
Slowly open your eyes.
Take a moment to sit quietly,
Noticing how relaxed and calm you feel.
Acknowledge the time you've taken for yourself.
And carry this sense of peace and relaxation with you as you transition to your evening.
Remember,
You can return to this meditation anytime you need to decompress and center yourself.
Make it a regular part of your routine in order to obtain the lasting benefits from it.
So as you move on to the next part of your day,
Refreshed,
Calm,
And centered,
Just remember that until next time,
Never stop growing.
