Welcome to this meditation to help you let go at the end of the day.
I'm Saras Nekroce and I'll be your guide today.
I'm recording this meditation from my home office in Switzerland.
This is your time to release lingering stress,
Negative thoughts,
Or worries that no longer serve you.
Let's create a space where you can find lightness and peace,
Making room for a gentle transition into rest.
So go ahead and find a comfortable position.
You can do this either seated or already lying down with your hands resting gently on your lap or at your sides.
If it feels safe,
Gently close your eyes.
And then take a deep breath in through your nose,
Feeling your lungs expand fully.
Hold it at the top of your breath.
And now exhale slowly through your mouth as if sighing out the weight of the day.
Let's do this again.
Take another deep breath in.
And this time imagine that you're breathing in calm and clarity.
Hold it briefly.
And as you exhale,
Let go of any tension that's still lingering in your body or in your mind.
And just let your breath settle into a natural,
Steady rhythm.
And now bring your attention to your body first.
Starting at the top of your head,
We'll slowly scan down all the way to your toes,
Noticing any areas of tightness or heaviness.
So relax your forehead first,
And the muscles around your eyes.
Now relax your brow as well.
Notice if your jaw is clenched and unclench it.
And let your shoulders drop away from your ears.
And just feel your chest.
Rise and fall.
Gently with each breath.
Soften your belly.
And allow your arms and legs to rest heavily.
Fully supported by the surface beneath you.
With each exhale,
Let yourself sink deeper into ease.
Notice how heavy everything feels.
And now imagine yourself standing besides a calm,
Flowing river.
It's evening,
And the light is soft and soothing.
In your hands,
You hold small pebbles that you picked up earlier,
Each representing a worry,
A negative thought,
Or a piece of stress you've been carrying today.
Just take a moment to acknowledge each one.
No need to judge or fix,
Just recognize their presence.
And now,
One by one,
Throw these pebbles into the water.
Watch as they sink beneath the surface.
Watch the ripple effect,
The waves on the water.
And feel your shoulders lighten as you let them go.
The river takes them and transforms them,
Leaving you feel lighter,
Clearer,
And at peace.
Take a deep breath in.
And as you exhale,
Silently repeat the following affirmations after me.
I release what no longer serves me.
I am free to rest without worry.
I trust that I can let go and find peace.
I am lighter and calmer with each breath.
Allow these words to settle into your mind.
Mind and heart,
They remind you that you have the power to let go.
And now picture yourself turning away from the river,
Your hands empty and open,
Your heart open,
Your mind open,
And just feel the freshness of this moment,
The lightness in your body and the ease in your mind.
Envision drifting off into rest with a clear,
Unburdened heart and mind.
And now just enjoy another moment of stillness and peace.
Feel the calm you've created.
Supporting you as you prepare for rest.
And now bring your awareness back to your breath.
And just let your body breathe for you,
Naturally and effortlessly.
And when you feel ready,
You can open your eyes or maybe you just want to keep them closed as you move into the night with the sense of lightness and release.
Namaste and goodnight.
