Welcome to this evening unwind practice.
This is your time to slow down,
To release the weight of the day and to gently shift your mind and body into rest and recovery.
Finding a comfortable position.
You might be lying down in bed,
Resting on the sofa or sitting with your spine supported.
Whatever feels good for you is perfect.
If you haven't already,
I'm going to invite you to gently close down your eyes or soften your gaze,
Allowing your body to settle here.
We begin this practice by coming home to the breath.
There's nothing you need to change,
Nothing you need to control.
Just notice the breath as it is.
Taking a slow,
Steady breath in through your nose.
And softly breathe out through your mouth,
Letting your shoulders ease downward and your jaw relax.
Again,
Breathing in gently.
Notice the coolness of the air as it enters the nostrils.
Feel the rise of your ribs,
The gentle movement of your chest and the natural fall as you exhale.
One more quiet breath in.
And as you exhale,
Feel your whole body begin to settle.
Resting here,
Ready for the practice ahead.
And as you continue to notice the gentle rhythm of your breath,
Imagine the tiny cells of your body settling like grains of sand sinking to the bottom of a still ocean.
With each breath,
Feeling your body becoming heavier,
Softer,
Sinking gently into rest.
Feel yourself quietly dropping into stillness,
Breath by breath.
Taking a moment now to notice how your body is being held.
Perhaps your spine feels steady and supportive,
Like a quiet pillar beneath you,
At the same time allowing the front of your body to soften,
Your belly,
Your heart,
Your shoulders,
Soft.
Feel both of these qualities living side by side,
A gentle strength that holds you upright and a softness that allows you to fully let go.
This is a beautiful way to move through your life too,
Strong yet soft,
Steady yet open.
Bring your awareness now to your feet.
Notice the points of contact with the surface beneath you.
Let your feet relax.
Move your attention now slowly to your legs.
Allow the muscles in your calves and thighs to soften.
Imagine any tension draining away,
Down through your legs and out through your feet.
Bring your focus now to your hips and your belly.
Let go of the effort of holding yourself up.
Allow your stomach to soften,
Your lower back to release.
Notice your chest and shoulders.
With your next breath,
Imagine the weight of the day rolling off your shoulders.
Let them drop gently,
Releasing any tightness.
Now move your attention to your arms and your hands.
Feel your hands resting,
Heavy,
Still,
Calm.
Let your arms relax completely.
Finally,
Bring your awareness to your face and your jaw.
Soften your teeth,
Soften your gums,
Soften your eyes,
The space between your eyebrows.
Let your forehead smooth out.
Bring your awareness now to your mind.
Notice any thoughts still circling,
To-do lists,
Things you didn't get done,
Or worries about tomorrow.
Picture those thoughts as soft clouds in an evening sky,
Allowing them to drift by without effort.
Whisper gently in your mind,
The day is complete,
I release what's behind me,
And I welcome rest.
Take a slow,
Natural breath in,
Filling your belly softly.
And exhale slowly and easily,
Feeling your whole body sink a little deeper into rest.
Now set a simple,
Gentle intention for tomorrow.
Nothing heavy,
Just a soft reminder to carry with you.
It might be to move with ease,
To speak kindly to yourself,
Or to welcome the day with curiosity.
Let the intention come to you naturally now.
Take one final deep breath in,
And exhale gently,
Allowing any last tension to melt away.
When you're ready,
Allow yourself to drift into whatever comes next.
That might be sleep,
Or simply enjoying a peaceful evening.
The day is complete.
You are safe.
You are enough.
And you're ready to begin again tomorrow.
Thank you for giving yourself this time to unwind.
Rest well.
