Release the day's tension and ease into rest by gently observing your breath and letting your mind wander freely.

English

This gentle evening meditation is designed to help you slow down at the end of the day - without pressure to relax or fall asleep.
We’ll use simple body awareness and a sense of physical support to help the nervous system ease out of “doing mode,” allowing the body to settle in its own time.
This practice can be supportive if you feel wired, overstimulated, anxious or find it difficult to switch off before sleep.

Gentle Evening Meditation For Sleep & Stress Relief

Allow yourself to come into a comfortable position, you might be sitting or lying down, whatever feels most supportive as you begin to slow down. Hands resting wherever they naturally fall or are comfortable. There is nothing you need to accomplish here, this is simply a space to ease out of the day. If it feels comfortable, allow your eyes to gently close or keep them softly open, letting your gaze rest somewhere neutral. Begin by noticing the contact between your body and what's supporting you, the surface beneath you, the steadiness that is already there. You don't need to relax into it, just noticing that support exists. Gently bring awareness to your breathing, not changing it, just noticing it. You might notice the breath in the chest, the belly or simply the sensation of air moving in and out. As you settle here, you may notice sensations, thoughts or lingering energy from the day. There is no need to process or resolve anything. If it feels helpful, imagine you're allowing the day to soften around you, not pushing it away, just allowing it to move a little further away from the centre of your attention. Now bring your awareness to your shoulders, your jaw and hands, noticing if there's any There's no right way for this to feel, you don't need to feel calm or sleepy, this is simply a pause, a moment to slow the nervous system without effort. If your mind wanders, that's completely okay. If bringing attention back to the body feels supportive, you're welcome to do that. And if not, you can simply let the mind wander, allowing thoughts to come and go without needing to follow or change them. As we come toward the end of this practice, notice what it feels like to be here now, at the end of the day. When you feel ready, begin to bring some small movement back into the body, wiggling the fingers or toes, stretching if that feels supportive. And when it feels right, slowly opening the eyes or simply allowing yourself to continue resting, letting this slower pace carry you gently into the rest of your evening.