Thank you for choosing to relax with Generation Calm.
Settle back as comfortably as you can and close your eyes.
Focus you attention on your breathing.
Become aware of the movement in your upper abdomen.
Notice how it swells slightly as you breathe in
and sinks back as you breathe out.
Do not try to change it in any way
just tune in to its rhythmic pattern.
Feel yourself relaxing more with each breath.
As you breathe in
breathe in relaxation
as you breathe out
allow your body to let go of any stress.
Just observe your breathing.
You might become aware of thoughts and emotions from the days events.
Maybe you'll become aware of the sounds around you.
If you do, just guide your attention back to your breathing.
Allow your mind to quiet down as you breathing slows down.
Take some nice, slow breaths.
Imagine yourself breathing out any tension
and each time you breathe in, imagine breathing in relaxation.
breathe out tension
breathe in relaxation.
Gently breathing.
Feeling peace flowing through your body.
Feel yourself relaxing more and more with each breath.
Allow your fingers to become loose and notice
how that triggers your body to completely relax.
Notice how your body feels when it's totally relaxed and calm.
As the sun sets it marks the end of the day.
But really the sun isn't setting.
The sun doesn't move.
Even though you don't feel it, the earth has spun you away from the sun.
And at this actual moment, the sun is shining on the other side of the world.
The movement is effortless
just like your breathing.
The earth moves us into shade, away from the sun
because we need to recuperate from the days activities.
Your body and mind needs this time to rest.
The end of the day is a good time for reflection.
So let's take time now to reflect on your days activities.
Start with the mundane stuff,
like what you ate for breakfast.
Taking your morning shower.
Think back.
Not analyzing what happened.
Just recapping.
And now think about the main activities of the morning.
What came up for you?
Did you get the things done that you had planned?
No judgement here, just taking note.
Now move on to the afternoon.
What were the main activities?
What went well, what didn't?
What emotions came up for you today?
Take the time to be a witness, observing the day's events.
Did anything unexpected or even exciting happen today?
If you feel yourself rewinding and replaying the events of the day rather than reflecting,
if it feels like you're getting stuck on something in particular
take the time now to write it down.
Get it down on paper rather than rehashing it in your mind.
I'll wait for you!
So now that you've reflected on your day
it's time for your mind and body to rest.
Your body needs to process and digest the days activities
and your thoughts and emotions about them.
Even if you find it hard to sleep, don't worry,
your body will get refreshed just from resting in the dark.
Our minds are like a browser window on a computer
that won't load and needs refreshing.
We have to reboot.
Nighttime for you is like rebooting your system
That's why the earth spins away from the sun.
Our body needs that time in the dark,
away from stimulation
to refresh and organize all we've learned from the day.
Allow your mind to focus on the following phrase.
Everyday is a beautiful gift.
Come back to your breath again.
Focus your attention on taking some slow breaths.
Allow the relaxation to wash over you.
And now its your choice to carry on like that and listen to the music,
Or allow yourself to wake up feeling ready for the rest of your evening routine.
If you're ready, gently begin to move your fingers and toes.
And on an inhalation, stretch your body however it wants to.
In your own time, gently open your eyes.
Enjoy the rest of your evening, feeling serene, peaceful and in a clear state of mind.