Welcome to this meditation to help you let go of the day and ease into a state of peace and relaxation.
Take a moment to settle into a comfortable position whether you're seated or lying down.
Gently close your eyes and allow your hands to rest softly on your lap or by your sides.
Take a deep breath in through your nose.
Hold it for a moment and exhale slowly through your mouth.
Let's do that two more times.
A deep breath in and a slow steady exhale.
One more time.
Breathing in calm and breathing out any tension or stress.
With each breath your body to soften.
Bring your awareness to the top of your head noticing any tension you may be holding there.
On your next exhale imagine that tension melting away.
Now shift your attention to your face.
Relax your forehead,
Your eyes,
And your jaw.
Let your tongue rest gently in your mouth.
Move your awareness down to your shoulders.
Notice if you're holding them up.
Allow them to drop away from your ears as you exhale letting them become heavy and soft.
Now bring your attention to your chest.
Notice the rise and fall of your breath.
With each exhale feel your chest become lighter releasing any heaviness from the day.
Allow this wave of relaxation to flow through your arms down to your hands and fingers.
Feel them becoming warm and relaxed.
Shift your focus to your belly.
Notice if you're holding any tightness there.
Let it go with your next breath allowing your belly to expand and soften.
Now bring your awareness to your hips,
Your thighs,
Your knees,
And your calves.
Feel a sense of heaviness and groundedness as these areas relax.
Finally bring your attention to your feet.
Feel them firmly supported by the ground resting softly.
Let any last bits of tension flow out through the soles of your feet as if you're releasing it into the earth.
Now that your body is relaxed let's shift your attention to the mind.
Imagine that you're standing at the edge of a calm quiet river.
The water flows gently in front of you moving smoothly and steadily.
Visualize the events,
Thoughts,
Or emotions from your day as leaves floating on the surface on the river.
Each leaf represents something you experienced today.
Maybe a conversation,
Task,
Or a feeling that stayed with you.
Take a moment to notice these leaves as they float past you.
No need to cling to them or push them away.
Simply watch them move downstream carried by the gentle current.
With each exhale let go of one more leaf.
Watch it drift further and further away from you.
Release any stress,
Worries,
Or unfinished thoughts.
Trust that they will be taken by the river.
If you notice your mind pulling you back to a specific thought that's okay.
Gently guide it back to the river and let that thought float away like the leaves.
Breathe in a sense of calm and breathe out any remaining tension.
As the last few leaves disappear down the river feel a sense of space opening up in your mind.
You release the weight of the day.
Now visualize the soft glow of warm light surrounding your body.
This light represents peace,
Ease,
And comfort.
Feel it wrap around you like a warm blanket.
Let it protect you,
Nourish you,
And ground you in the present moment.
Take a few deep breaths in and out allowing this light to fill your heart,
Your mind,
And your entire body.
With each breath you're filling yourself with calm,
Balance,
And peace.
Repeat silently to yourself,
I release the day with love.
I am safe.
I am at peace.
Take one more deep breath in and exhale slowly letting go completely.
Gently bring your awareness back to your body.
Wiggle your fingers,
Wiggle your toes,
Feel the surface beneath you supporting you.
When you're ready softly blink your eyes open returning to the present moment.
Carry this sense of peace and release with you for the rest of the evening.
Thank yourself for taking this time to let go of the day and nourish your well-being.
