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Winding Down
20m

Winding Down

Wind down for the night with this calming meditation with Sade.

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Hello there. Welcome to this Skylight meditation on relaxation. It's the end of the day. It's time to let go of your day. Decompress and feel at ease. Sit down comfortably, keep your back and neck straight. Feel your whole body as one. Be aware of how you feel inside. Breathe in deeply through your nose and out through your mouth. One more time, Breathing in and sighing out. A third time, breathing in gently, hold for 10, nine, eight, seven, six, five, four, three, two, one and sigh it out. Releasing the day, giving thanks and gratitude to your body for getting you through the day with support. Our bodies are temples. I want to start with a body scan to release tension and give thanks to our bodies while easing in to this evening. Start to breathe normally through your nose. Bring your awareness to your feet. Breathing in, tense all the muscles in your toes. Hold a few moments and breathe out. Release giving gratitude to your feet. Bring your awareness to your legs. Tense the muscles in your legs. Hold for a moment and release, breathing out, giving gratitude to your legs. Bring your awareness to your hips. Squeeze your hip muscles. Hold for a moment. Breathing out, release, giving gratitude to your hips. Bring your awareness to your stomach. Sucking in your stomach, holding for a few moments, release, breathing out, giving gratitude to your stomach. Bring your awareness to your chest. Breathing in, tensing your chest, hold for a few moments, release, breathing out and giving gratitude to your chest. Bring your awareness to your shoulders. Shrug your shoulders up to your ears. Hold for a few moments and release, breathing out, giving gratitude to your shoulders. Bring your awareness to your arms and your hands. Breathing in, making a tight fist, hold for a few moments and release, breathing out, giving gratitude to your hands and arms. Bring your awareness to your face. Breathing in, contracting all your face muscles gently, your forehead, eyes, nose, lips, and tongue, and release, breathing out, giving gratitude to your face, your forehead, your eyes, nose, lips, and tongue. Feel your whole body. Take notice of how your entire body is relaxed, lighter, and at ease. Enjoy this feeling. Become aware of your mind, the thoughts, feelings, images, memories that are going through your mind right now. Let it all flow. Let your mind be. Let your mind follow its course. Simply look at every movement of your mind. Don't interrupt or analyze. There's no need. You are allowed to be right now with no judgment. Just be and release. Simply be. You are relaxed, releasing and letting go. Continue breathing in and out, relaxing, releasing and letting go. Begin to put down anything that is not finished from the day, letting go of any tensions or concerns. Take a deep inhale, exhale, letting go. Take this time to release. Today is over. Tomorrow hasn't come. You are allowed to rest. Put it down. Notice the feeling of support beneath you. Feel the contact with the cushion, the sheets or covers. Feel how supported your body is. Letting go into the support, letting all of your weight drift down. Notice the warmth or coolness of the air on your skin. See if you can feel the gentle rising and falling of your chest and stomach, breathing in and out naturally. Take all the time you need. Let any sound in the room or outside simply be a part of the experience. Let it be. Continue feeling the weight of your body relaxing and resting, relaxing and resting, releasing the day, letting go of any tension or concern our bodies are temples. It is time to let go of your day, decompress and feel at ease. You are allowed to be right now with no judgment, just be and release. Let it be. Continue feeling the weight of your body relaxing and resting. If at any point you need to shift or move your position to get more comfortable, do so. Take what you need, releasing with each breath, giving thanks to the body. Deep inhale, exhale, sigh it out.

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