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  • Writer's pictureŠtěpánka Kuralová

Do you ever struggle to unwind after a hectic day? ( free bonus )

How do you unwind? Is a glass of wine or watching tv the only way you can relax in the evening? Is your mind racing like a steam engine when you go to bed? Do your thoughts keep you up at night? Then, this article is for you.

When you feel stressed...

There might be days when you feel stressed, tired (mentally or physically), perhaps you experienced some tense social interactions, feel pressure of a deadline, had a busy day, things did not go the way you expected, or you are filled with adrenaline from an exciting day and simply cannot switch off...

Mobile communication, modern technologies, social media and media in general play an important role in our everyday life, however it is a double-edged sword. We are constantly bombarded and interrupted by them, on the other hand we also need them for work and effective communication. They are keeping us plugged in and unable to relax.

To survive your everyday stress and your workload, you might push aside the small tensions that build up during your day and when you come home your brain is still dealing with all the stresses you pushed aside. Sometimes we are just not able to avoid the hustle and bustle of our everyday life.

How do you 'switch off' when you get home?

When you come home from work, you want to relax, unwind and de-stress, but it isn’t always easy to do so. You might be thinking about what happened during the day, ‘replaying’ all the events and conversations in your mind and this can affect the quality of your present experience (e.g. when you spend time with your loved ones), what's more these thoughts can keep you up at night. Getting enough sleep is probably one of the most important things in order to be productive, creative, remember and perform better in any area of your life. It can be hard to lie in bed and fall asleep when your mind is going 100 m/h, then you also start to think about what you should do the next day. Racing thoughts have been also shown to negatively affect one’s love life. You want to spend quality time with your family and friends, and you want to engage in the present moment. You might think that watching tv relaxes you, but the opposite is truth especially if you are mentally tired from work and have been looking at a screen all day.

How can I relax?

There are many strategies that could help you, such as creating an evening ritual for leaving ‘work stuff’ behind, focusing on your hobby, doing sport or an evening meditation can become inherently valuable. By practicing an evening meditation or self-hypnosis, you can achieve a peaceful state of mind that will make it easier for you to feel at peace and to enjoy good quality time. This is very easy to do and you don’t even have to leave your house. This can be done on a plane, train, bus, car ( not when you are driving, remember to stay safe 😊), on a sofa or in your bed.

Make every minute you have special by simply investing your energy and time in an evening meditation practice that will help you to relax and let go. This does not have to be an hour, it can be as short or as long as you want.

I have created a simple short unwind evening meditation that you can download here.

Is this meditation for me?

This meditation is for you, if you would like to achieve any of the following.


…being able to switch off your racing mind and any unwanted thoughts that keep you up or take away your focus and enjoyment

…being present during a lovely evening with those who you love, leaving all hustle and bustle behind

…being able to relax in your free time, letting go of all your stress

…being present, living in the now, even after a stressful day

…feeling relaxed

…having a great night sleep

…relaxing your body and mind

…creating a positive evening ritual



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