It's time to de-stress,
Let go of your day,
And prepare yourself for a peaceful evening.
Start by sitting in a comfortable position,
Relaxing and closing your eyes.
Let go of your thoughts,
Knowing you are safe,
Protected,
And secure.
Take three deep cleansing breaths in through your nose and out through your mouth,
Releasing all of your cares with each exhale.
Sigh them out.
Allow your mind to empty any thoughts from the day.
Allow your body to release anything that may be holding you back from letting go of your day.
Now is the time to relax and let the day go.
Bring your left hand to the right side of your head.
Let go of your thoughts,
Knowing you are safe.
Bring your left hand to your heart and your right hand to your belly.
Inhale for a count of three.
Hold for a count of four.
And then exhale for a count of five.
Repeat this three more times.
In for one,
Two,
Three.
Hold for one,
Two,
Three,
Four.
And release for one,
Two,
Three,
Four,
Five.
In for three.
Hold for four.
And release for one,
Two,
Three,
Four,
Five.
Out for five.
In for three.
Hold for four.
Out for five.
Now place your hands on your lap,
Palms facing down to ground yourself.
Feel your body connected to the earth,
Safe and secure.
Continue your three,
Four,
Five breathing,
But this time,
With each inhalation and hold,
Imagine an event from the day.
Choose one that is still with you,
One that seems to linger in the back of your mind.
As you inhale for three and hold for four,
Recall this event.
And then as you exhale for a count of five,
Envision the event sailing away from you,
Leaving your mind and body.
Continue this practice at a slow pace for the next few minutes.
If there is more than one event still with you,
Inhale,
Hold and exhale on each one.
In for three.
Hold for four.
And out for five.
As each of the day's events move out of your mind and further away from you,
Relax and let them all go.
Continue releasing for the next few minutes.
Good night.
Good night.
Good night.
Good night.
Slowly start to bring your breathing back to normal and your awareness back to your surroundings.
Flutter your eyes open and gently wiggle your fingers and toes.
Reach your arms overhead,
Give yourself a big stretch and move into your evening feeling peaceful and at ease.
