Start to settle into a comfortable lying down position or you can even do this sitting up in a comfortable chair or a comfortable seated position.
My name is Asha Kennedy and I'm going to be leading you today into a nice way to let go of the day and refresh yourself.
So no matter what has happened today,
What events,
What feelings were stirred,
In this moment you can let all of that go.
Let it go now with each out breath and feel yourself softening,
Releasing the tightness,
Releasing the tension in your mind.
No matter what's happened today,
What events,
Without labeling good,
Bad,
Right,
Wrong,
In this very moment right here,
Right now,
With your breath,
Your body,
Sounds around you,
Letting it all go with every exhalation.
As you feel your body beginning to let go of some of the day's stresses and tensions,
You might notice particular areas in the body.
Sensing around your neck and shoulders and see if you can bring a little bit more softening into this area.
The in-breath,
Filling,
Nourishing in-breath.
The exhalation,
Releasing.
Soften around your face,
Perhaps relaxing the jaw.
Sensing your scalp,
Also becoming less tight.
Feel the breath flowing through your nostrils.
Start to anchor yourself a little bit more to the breath.
Flow that comes in,
The flow that goes out.
And as you're breathing in and out,
Sensing down to the feet.
Sensing the soles of the feet,
Relaxing the toes light.
Letting the legs relax,
The muscles release,
The hips,
Back and spine.
As you're breathing in and out,
Anchoring to your breath.
Sensing your arms,
Your hands,
Your fingers,
Your thumbs.
Letting go of all the day's efforting.
Arms and hands free of tension,
Free of efforting.
As you breathe in and out,
Perhaps noticing the movement in the front of the body.
Chest,
The ribcage,
Belly.
Allow yourself with your breath.
Become more present right here,
Right now.
The day is finished.
There's nothing else to do in this very moment.
But listen to my voice.
Relax your body.
Stay connected to the flow of breathing.
And as you breathe in and out,
Have the sense that your body is feeling more spacious,
An internal spaciousness now.
The more that you release all your concerns,
Letting go of the past,
Letting go of any future concerns and being right here,
Right here with your breathing.
And bring your attention to your heart,
The space of your heart,
The center of the chest.
You might even imagine your breath flowing in and out through the space of the heart,
Expanding into sensations and feelings of loving kindness,
Compassion for yourself and others,
Deep gratitude that you can be here right now,
Present,
Breathing.
Expand your capacity to welcome any thought that might arise,
Any feeling and sensation in the body,
Allowing it to just flow through as you stay anchored,
Centered with your breathing and with the feeling and sensation of spaciousness.
And feel that spaciousness not only inside your body,
But now imagine it all around you.
Clear,
Calm,
Welcoming space.
Let yourself rest deeply in this place of presence,
In this power of presence.
And even as this guidance ends,
Stay for as long as you like.
Give yourself that deep restfulness,
Letting go,
Feeling that internal shower of your breath clearing away all that's happened prior to this very moment.
And in this moment,
There's nothing but restfulness,
Stillness and peace.
Thank you.
Thank you.
Namaste.
