Release the Grip of the Day Before Bed
23:45 Share

Welcome to Meditation for Anxiety. I'm Katie Kramitzos. I'm the creator of the Women's Meditation Network and your guide here. I am so grateful you've taken the time to be here with me right now. This episode is made possible thanks to the generosity of our sponsors. And after a message from them, we'll begin today's episode. If you'd like to listen ad-free, become a premium member by following the link in the show notes.

The spirit of innovation is deeply ingrained in America, and Google is helping Americans innovate in ways both big and small. The Department of Defense is working with Google to help secure America's digital defense systems, from establishing cloud-based zero-trust solutions to deploying the latest AI technology. This is a new era of American innovation. Find out more at g.co slash American innovation.

This episode is brought to you by Amazon. Sometimes the most painful part of getting sick is the getting better part. Waiting on hold for an appointment, sitting in crowded waiting rooms, standing in line at the pharmacy, that's painful. Amazon One Medical and Amazon Pharmacy remove those painful parts of getting better with things like 24-7 virtual visits and prescriptions delivered to your door. Thanks to Amazon Pharmacy and Amazon One Medical, healthcare just got less painful.

At Sierra, discover top workout gear at incredible prices, which might lead to another discovery. Your headphones haven't been connected this whole time. Awkward. Discover top brands at unexpectedly low prices. Sierra, let's get moving. Hello and welcome. Thank you for joining me for tonight's sleep meditation. Go ahead and close your eyes and settle into your most comfortable sleeping position.

Then find your breath and let it bring you here. There is a knot within you, a tightness that has woven itself throughout your day. It's binding you. You felt it twisting, growing tighter with every worry, every thought. But now you're here. And this is the moment to begin unwinding, to let the knots unravel, to release

that tension. So take a breath and acknowledge this tightness within you. Where is it? Your chest, your shoulder, your head or your neck? Wherever it is, breathe into that space. Feel the knot of tension beginning to loosen with each slow deep breath. Breathe. And as you exhale,

Feel the first twist of tension begin to unravel. Like a cord that has been pulled too tightly, it starts to release bit by bit, uncoiling gently and easily. The tension that has twisted through your body, through your thoughts, is now beginning to soften. With each breath, you can feel it unwinding, releasing its grip on you. Breathe in again.

And this time, as you exhale, feel the tension unravel even further, like a rope slowly loosening, falling slack, no longer holding you so tightly. It begins in your chest, where the tightness had once twisted deep. Now it unwinds, the knot loosens, the tension lifts, your chest expands with ease.

And you can breathe fully and free. The unwinding spreads to your shoulders where the weight of worries, the weight of the day has gathered. Feel the knots there begin to soften. Each twist releasing with gentle ease, falling away with every breath you take. Now, focus on the tension in your neck.

that twisting, winding tightness. As you breathe, you feel it too begin to unravel. And with each slow exhale, the tension releases, uncoiling until your neck is free, relaxed, and at ease. Breathe, and let the final strands of tension fall away from your back, your legs, your arms.

Every part of you unwinds and releases until you are free and completely at ease. The knots have loosened, the tension has unraveled, and now there's only softness, only ease. Let yourself sink into this feeling, the twisting tension. The grip of the day is all gone and in its place is calm.

Here, in the gentle rhythm of your breath, namaste. Beautiful.