It's time to start winding down from your day.
Take your time as you get cozy
in your favorite spot.
Maybe it's your armchair,
Sofa,
Or bed.
Wherever you've
decided to settle,
Get your blankets and pillows snug around you so you can feel
supported and relaxed as you begin to unwind from your day.
Before you close
your eyes,
Take a moment to look at your hands.
As you let your eyes travel over
your palms,
Think about all the things your hands did for you today.
Maybe they
chopped food to prepare a meal.
Maybe they held the tools of your trade or
craft.
Your broom,
Hammer,
Steering wheel,
Paintbrush.
Maybe they typed or wrote.
Maybe they held your child,
Parent,
Patient,
Or loved one.
Offer your hands
gratitude for what they did for you and others today.
Your work today is done and
now it's time for rest.
Now start to gently rub your palms together.
Feel the
gentle pressure of your skin touching your own skin.
Let them generate a little
heat.
Now close your eyes and bring the palms of your hands up over your eyes.
Thumbs at your temples,
Fingertips reaching up to touch your hairline.
Feel
the subtle warmth you created spreading over your face.
Notice the gentle
sensation of your breath on your wrists.
With eyes closed,
Choose to leave your
hands covering your eyes or bring them to a comfortable place by your sides,
Perhaps over your heart.
Allow your attention to settle now on your breath.
Feel your breath coming in.
Feel your breath coming out.
No need to change your
breath,
Just notice.
As you inhale,
Can you feel your chest rise,
Your ribs gently
expand,
Your belly fill.
As you exhale,
Can you feel your body empty out,
Letting go.
Stay here with your breath,
Filling up and letting go,
Filling up and letting go.
Now bring awareness back to your hands.
Feel your hands get heavy,
Warm and relaxed.
Bring awareness to your arms.
Feel your arms get heavy,
Warm and relaxed.
Bring awareness to your feet.
Feel your feet get heavy,
Warm and relaxed.
Bring awareness to your legs.
Feel your legs get heavy,
Warm and relaxed.
Bring awareness to your hips.
Feel your hips get heavy,
Warm and relaxed.
Bring awareness to your lower back.
Feel your lower back get heavy,
Warm and relaxed.
Bring awareness to your upper back.
Feel your upper back get heavy,
Warm and relaxed.
Bring awareness to your shoulders.
Feel your shoulders get heavy,
Warm and relaxed.
Bring awareness to your neck.
Feel your neck get heavy,
Warm and relaxed.
Bring awareness to your head.
Feel your head get heavy,
Warm and relaxed.
Feel your whole body now,
Heavy,
Resting,
Still.
You can stay in this soft space you've created for yourself for as long as you need.
