Welcome and let's take a moment to arrive here and begin to settle and let go of the day.
There's nothing you need to change about how you're feeling right now.
You have nowhere to go and nothing to do.
This is simply a time to rest,
To relax and to gently reset.
If it feels comfortable,
Allow your eyes to close or soften your gaze.
And let's notice where your body is being supported right now.
Chair,
A bed or the floor beneath you.
You don't need to hold yourself anymore.
Allow the support to hold you and the day can rest now.
Often in the evening the mind wants to replay moments,
The conversations,
Things that you've said or unsaid.
But for now you don't need to follow those thoughts.
Nothing more is required of you today.
Let's bring our attention to the breath.
Allow the breath to enter and leave the body with ease and softness.
Breathing in and breathing out.
No pushing,
No pulling.
Just allowing the breath to be as it is.
And allowing the exhale to lengthen naturally,
As though the body is sighing without effort.
Letting your shoulders soften and your jaw loosen and your belly relax.
You're allowed to let the day settle.
And if emotions are present,
Allow them the space.
No need to name them.
No need to push them away.
Just letting them rise and fall,
Held within your awareness.
This is how release happens,
Gently and quietly.
And for a few breaths we're going to rest here.
Nothing to do,
Nowhere to go.
Just breathing and allowing.
And as we come towards the end of this time,
Let's notice how it feels to let go,
Even just a little.
You don't need to take today with you into your night.
When you're ready,
Remain resting.
Or you can gently bring your awareness back into the environment.
And see if you can allow the rest of the evening to unfold with this same softness.
Take care of yourself.
