Welcome to this moment of stillness as the day fades into the evening,
Allow yourself to release any tension you may be carrying.
This is your time to unwind,
To let go of the busyness of the day and to reconnect with the peace within you.
Take one full deep breath,
Inhale through the nose and exhale out.
As you breathe,
Feel the weight of the day begin to melt away.
There's nothing you need to do right now,
There's nowhere else you need to be.
Simply be here,
Be present and be open to rest.
You can continue this meditation with your eyes closed and allow your body to be at ease,
Sitting,
Lying comfortably.
Notice how you feel inside.
Unknowingly,
We can pick up the busyness from our day and unless we're conscious to it,
We can hold that as tension.
So notice any points of tension within your body,
Tension in your shoulders,
In your chest,
Maybe it's your upper back,
Your neck,
Maybe it's your jaw,
Your forehead.
Just notice.
All you have to do is follow my cue through a body scan.
When the body relaxes,
The mind can be at ease.
So gently guide your awareness,
Your attention down to the soles of your feet.
As I move through the body,
Visualize relaxing that part of the body,
Allowing tension to release.
Moving from the feet to the lower legs.
Traveling up to your knees,
Moving gentle awareness to your upper legs and to your hips.
Notice the front,
The back and deep into your hips.
You can even visualize each body part widening,
Becoming more spacious,
Allowing tension to release more easily,
Effortlessly.
Continue to gently move up to your belly,
Allowing space,
Allowing ease and to your lower back,
Allowing space,
Allowing your lower back to widen and moving to your middle back and to your upper back and circle around to your upper body.
Your chest,
Your shoulders.
Feel your upper arms begin to relax.
Your elbows,
Your forearms,
The palms of your hands.
Let the palms of your hands feel wide and spacious,
Moving through each finger from the pinky all the way to your thumb,
Relaxing through each knuckle,
Letting your arms feel weighted on the surface and gently guide your attention up through the neck.
The back of the throat,
Moving up to the base of your skull and continue to move up toward the crown of the head and down through your forehead.
Visualize your forehead becoming wide,
Spacious.
Allow the cells in that area of your body to become wider and allow tension to release.
Moving down to your eyes,
Allowing your mouth to soften and your teeth to separate,
Allowing your jaw to relax.
Noticing your body on the surface,
Noticing your body in the room.
Draw your attention up one more time toward the crown of the head.
In this time,
You can visualize something heavy and melting like honey,
Allowing this feeling from the crown of your head move all the way down,
All the way through your body,
Taking with it any last little bit of tension,
Anything that's not serving you in this moment,
Through your torso,
Your legs,
And through your feet,
Centering in on your heart.
If it helps,
You can bring a palm to your heart and notice your breath moving in and out of your heart space.
Visualize your heart moving with this breath,
Filling you up.
Take one more full,
Deep breath,
Expanding your heart.
Allow it to expand through your entire body.
Exhale and release,
Being open to stillness in this moment.
Maybe you set an intention or an affirmation that guides you through the rest of your day and into your night.
Your meditation is now complete.
