And so we take a seat together at the end of the day.
Start to settle in.
Whether you're seated or already laying down in your bed,
We just start to tune in and we just notice,
Notice the resistance perhaps to slowing down,
Maybe just the fatigue from a busy day.
We start to notice the breath,
Perhaps the lack of,
And we take a deeper breath,
Allowing the belly to rise first before the chest.
See if you can release the lower belly and exhale through the mouth,
Making an audible sigh.
And if you're unable to make some noise and concerned about disturbing somebody you're with,
We can do it a little bit quieter,
But just enough so that you can hear a little bit of a hum of your own breath on the exhale,
Allowing the lungs and the chest to follow through the mouth,
Perhaps with pursed lips,
Like you're drinking from a straw.
This allows us to start to slow everything down.
On the next in-breath,
I'm going to encourage you to start to contract all the muscles,
Starting at your toes,
Adding the calves and quads,
All the way up to your glutes,
Tummy,
Your chest,
Your arms,
Your hands,
Your face,
Squinch it all up as tight as you can as you're breathing in slowly.
Hold for just a beat or two and then exhale it all out through the mouth,
Letting go of the entire contraction.
And one more breath just like that,
Starting at the feet,
Tensing everything up on the in-breath,
Continuing to tense everything all the way up through the torso,
Through the chest,
Through the arms and hands,
Through the face,
Get to the tippy top of your head,
Hold for a moment and exhale it all out through the mouth.
Start to breathe a little bit more gently and naturally,
Being mindful to focus on the belly,
Perhaps bringing your other hand to your heart.
Want to review our day through the lens of what didn't get done.
We're going to flip that upside down today.
Some gentle affirmations.
It's always divine timing.
What could be done was done.
This day,
Divinely complete and not just accomplishments.
What were the gifts of the day?
And if this is hard for you,
Notice if you're still breathing in a fluid manner.
Sometimes when we get into tricky spots,
We hold our breath.
If it was a particularly challenging day,
It might be hard for you to sink into the gifts and the appreciation.
So keep your being,
Your spirit supported by the breath.
And if it's a really tricky day,
You go back to the mantra,
I am enough.
I did enough.
It was enough.
We sink into sufficiency instead of lack.
What were three things that you can appreciate today?
It might have just been the smile from the woman who handed you your coffee.
It could have been somebody in traffic who let you go.
We overlook so many of the beautiful,
Small kindnesses that we receive every day.
What would it be like if every gratitude you experienced today was doubled tomorrow?
How many could you come up with now?
How did your body show up for you?
Where were you of service today?
What kindness did you extend?
Now we turn our attention to Mother Earth,
The Divine Mother,
Beautiful,
Nurturing energy,
Always holding us while we're on this physical plane.
As we get ready to surrender our body to this divine energy,
So we can rest and our spirits can play,
We ask that our bodies be restored and renewed in deep,
Nourishing calm and safety.
May all beings rest peacefully.
As we settle in even deeper,
I invite you to bring a muscle contraction right to the tailbone,
Right to the root chakra,
The base of the spine.
Hold the muscle tension there as you breathe in,
Drawing all the energy down from the mind,
All the way into the body,
Right into the tailbone.
Exhale all of that down through your feet and into the earth,
Releasing the contraction.
As we bring the contraction back,
The root lock right to the tailbone,
Breathing right into the base of the spine,
Long through the mouth,
Releasing the tension,
Releasing it all into the earth.
One more breath together into the heart space,
Calling in your angels to look over you as you rest.
