If the workday has ended but your mind is still there,
Replaying a conversation.
Thinking about something unfinished.
Unable to let go.
Let these next minutes be your chance to unwind and come home to yourself.
We will use progressive muscle relaxation and gentle breathing to calm ourselves and finish by resting in awareness.
When it feels right,
Allow your eyes to close.
Notice the sounds around you.
Notice the surface beneath you.
And allow yourself to be held by that support.
And perhaps notice what thoughts your mind keeps returning to.
Don't need to change it,
Simply notice this is what my mind is carrying right now.
And let it be.
Exactly as it is.
Let the thoughts be there as you bring your attention more fully into the body.
Lightly scanning to notice how it feels now.
The body can continue carrying tension long after the work itself has ended.
We'll gently tighten each area and then let it go.
This helps the muscles relax more deeply,
Allowing a sense of calm to spread through the body.
If any part of your body feels more sensitive,
You can use less tension or simply imagine the movement.
Follow what feels right for your body.
Let's begin with the face.
Scrunch your forehead and eyes.
Lightly clench your jaw.
Hold.
And release.
Letting the whole face loosen and soften.
Now the shoulders and the neck.
Shrug your shoulders high towards your ears,
Feeling the tightness in the neck.
Hold and release,
Letting the shoulders drop.
And settled.
Moving to the arms.
Call your hands into fists and tighten through your arms.
Hold and release,
Letting your hands relax and grow heavy.
Now the upper body.
Arch your back slightly.
Drawing the shoulder blades.
Towards the spine.
Tighten your chest,
Hold and relax.
Feel these parts loosen.
Moving down to the abdomen.
Gently draw.
The belly button in.
Towards the spine.
Tightening the core.
Hold and release.
Soften your belly completely.
Allowing it to let go.
Moving to the lower body.
Tighten the glutes,
Feel the tension in your calves and thighs,
Curl your toes,
Hold and release.
Feel the tension leave your legs.
Letting them grow heavier.
Now from the head to the toe.
Gather any remaining tension.
Throughout your body.
Hold and let everything go.
With a deep sigh.
Letting yourself settle completely into the surface beneath you.
Take a moment to scan your whole body.
From the forehead down through your neck.
Chest.
Back and forth.
Abdomen,
Pelvic area.
Hips.
Legs.
All the way.
To the feet.
If you notice any area is still holding tension.
Tighten the area,
Hold and let go.
Feel your body becoming heavier.
Calmer and relaxed.
Just noticing how the body feels.
From here,
Bring your attention to the breath.
Observing it move in its own natural rhythm.
And if it feels comfortable,
Allow the exhales to be longer.
Letting the exhale carry away any remaining tension.
Continuing for few breaths.
A gentle inhale and a longer,
Slower exhale.
Thoughts may still come.
You don't need to finish the thought.
You don't need to reach a conclusion.
Let the thought be here.
Without needing to follow it.
This is simply your mind trying to help.
To anticipate and prepare.
Perhaps you can recognise what it's doing and let it know that for now it can rest.
And once again returning to the breath.
Notice the next breath.
From the beginning of the inhale.
All the way through the exhale.
The sensation of breathing itself.
The spread.
This moment.
Nothing more needs to be done.
You don't need to quiet the mind.
If another thought appears.
Simply notice it.
Notice its beginning.
How it changes.
And when it's gone.
Notice what remains.
What is here before the next thought appears?
Rest here.
Nothing else.
Is required of you.
The music.
Will continue.
You're welcome.
To remain here.
For as long as you like.
