Duration: 10 minutes

Goal: To assist in unwinding and relaxing after a long day at the office, focusing on releasing work-related stress and transitioning to a peaceful evening.

Introduction (1 minute):

Begin by finding a comfortable spot where you can sit or lie down undisturbed. Allow yourself a moment to transition from your workday to this time of relaxation. Close your eyes or maintain a soft gaze on a fixed point. Take a slow, deep breath, and as you exhale, consciously release the weight of your day.

Tension Release (2 minutes):

Start at the crown of your head, acknowledging any tension. With each breath, imagine this tension slowly melting away. Move your focus gently down to your forehead, eyes, and jaw – areas where stress often accumulates. With every exhale, feel these areas relax more deeply.

Shoulders and Arms Release (2 minutes):

Bring your awareness to your shoulders, often tight after a day at the office. Imagine the tension dripping off your shoulders with each exhale. Gradually move down to your arms and hands, letting go of any residual tightness. Feel the lightness in each muscle as you continue to breathe deeply.

Back and Spine Relaxation (2 minutes):

Focus on your back, particularly the upper and lower regions where stiffness may linger. Visualize a wave of relaxation flowing down your spine, releasing any knots of stress. Allow this sensation to spread across your back, creating a sense of ease and comfort.

Mindful Breathing and Letting Go (2 minutes):

Now, simply focus on your breath. Feel the natural rhythm of your inhales and exhales. With each breath, release thoughts related to work, deadlines, or tasks. Give yourself permission to let go for these few minutes, immersing in the here and now.

Gratitude and Transition (1 minute):

In the last minute, gently reflect on one positive element from your day – no matter how small. Hold onto this sense of gratitude. Acknowledge your successful transition from a busy day to a state of calm and relaxation.

Closing:

Gently bring your awareness back to your surroundings. Move your fingers and toes, feeling the surface beneath you. When you’re ready, slowly open your eyes. Carry this tranquility with you into your evening, remembering that you can always return to this state of relaxation.