Dissolving the Day's Tension
An invitation to let go of the day that has passed, layer by layer, like taking off your clothes before lying down. Prepare to rest with more lightness.
How to practice
- 1
Lie down comfortably and close your eyes. Feel the weight of your body supported by the surface beneath you.
- 2
Bring your attention to your feet. Notice any tension there and, as you inhale, imagine it releasing; as you exhale, let it drain into the floor.
- 3
Move your attention up through your legs, hips, and belly. With each exhale, soften the muscles as if they were gently melting.
- 4
Continue to your chest, shoulders, and arms. Notice the weight of your shoulders dropping and your hands becoming heavier and warmer.
- 5
Finish with your face: forehead, eyebrows, jaw. Let your tongue drop from the roof of your mouth and allow your lips to part slightly.
- 6
Remain for a few minutes feeling your whole body breathing on its own, like a wave that comes and goes, without hurry.
When to use
At night, in bed, after a busy day, or when your mind keeps replaying the day's events.
Tip
If your mind wanders, don't worry. Simply bring your attention back to the part of the body where you left off, without judgment.
Complementary track
396 Hz Brown Noise Meditation
Deep low-frequency sound, like a distant waterfall, for tranquility.
396.0 Hz · 10:00
What this practice offers
- Helps you notice and release accumulated physical tension
- Creates a gentle transition between activity and rest
- Encourages a kinder relationship with your body
- Offers a moment of pause before sleep