Gentle Nightfall: A Calming Meditation to Unwind Your Day

Find a position that feels comfortable for you, lying down if you can. Let your arms and legs rest wherever they fall naturally. When you feel ready, allow your eyes to gently close. There is nowhere else you need to be. Nothing else you need to do. This time is for you. Begin by bringing your awareness to your breath. Don't try to change it. Just notice the gentle rise and fall of your chest or your belly. Each breath in...

and each breath out. Now, bring your attention all the way down to your feet. To your toes. On your next breath in, gently curl your toes, creating a small amount of tension. Just enough to feel it. Hold it for a moment. And as you breathe out, release them. Let them go completely. Notice the feeling of warmth... of softness... as the tension melts away. Let that feeling of release move into the soles of your feet...

and up into your ankles. Now, bring your awareness to your calves. Gently tense the muscles in your lower legs. You can do this by pointing your toes away from you, or flexing them back towards you. Feel that gentle squeeze. And now... release. Let your lower legs become heavy and relaxed. Sinking into the surface beneath you. Moving your awareness up into your thighs. These are large, strong muscles. Gently squeeze them.

Feel the firmness. Hold the tension for just a moment. And with an exhale, let it all go. Feel the release travel all the way down your legs, to the tips of your toes. Your legs are now heavy... and still. Bring your attention now to your hips and your pelvis. Gently squeeze your glutes. Hold that slight tension. And release. Allow your hips to feel wide and heavy. Settling deeply into the bed. Letting go of any holding.

Let your awareness drift up into your stomach and your lower back. With your next inhale, perhaps you notice a slight tightening. And as you exhale, invite those muscles to soften. Releasing any tension you may have carried here throughout the day. Let your belly be soft. Now, bring your awareness to your hands. Gently, slowly, curl your fingers into loose fists. Feel the tension in your hands and forearms. And now, open your hands.

Let your fingers uncurl and rest. Notice the tingling... the warmth... as the blood flows. Moving that awareness into your upper arms. Gently tense your biceps and triceps, as if you were making a muscle, but without any strain. And release. Let your arms go completely limp. Heavy and resting by your sides. The shoulders often carry so much. Bring your attention there now. On an inhale, draw your shoulders up toward your ears.

Feel the tightness. And on the exhale, let them drop. Feel them melt down, away from your ears. Creating space in your neck. Now, for the small muscles in your face. Gently clench your jaw. Just for a moment. And release. Let your teeth part slightly. Let the jaw hang heavy. Now, scrunch up your whole face. Tighten your eyes, your nose, your mouth. And release. Feel your forehead smooth out. Feel the muscles around your eyes soften.

Your entire face is now at ease. Your whole body is now resting. Heavy. Soft. And still. Take a moment to notice this feeling. The feeling of letting go. There is nothing left for you to hold. The day is done. All that is left is the gentle rhythm of your breath. Ebbing and flowing. Carrying you softly into rest. Sleep well.