Welcome.
I'm glad you're here.
Sunday evenings have their own particular texture.
Kind of dual quality.
The tiredness of the week that's ended.
And the quiet hum of the one that's about to begin.
Even when nothing is particularly wrong.
There's often a low level restlessness.
Difficulty switching off fully.
This practice is for those times.
A few minutes to help you complete the week that's passed and arrive at the new one with a slightly steadier nervous system.
So when you feel ready,
Find a comfortable position.
Lying down is ideal for this practice.
If not,
Maybe sit with your back supported.
Let yourself be still for a moment.
Feel the weight of the week in your body.
Not to fix it or review it,
Just to acknowledge it.
You worked.
You manage things.
You moved through a week.
That has weight.
And feel the surface beneath you taking that weight now.
Allow your body to hand it over.
And then move your attention to your breath.
Let it move at its own pace.
Notice it without interfering.
Just the natural rise and fall.
The quiet rhythm your body already knows.
When you feel ready.
We begin.
And in your own time,
Take a natural inhale.
And a long,
Slow exhale,
As if releasing the weak with the breath.
An easy inhale when you're ready.
A slow exhale,
Shoulders dropping,
Chest feeling a little more open as you breathe out.
Quietly inhaling when you're ready.
Longer exhale,
Belly softening,
Releasing,
Hands heavy.
Naturally inhaling.
Gentle,
Steady exhale,
Letting the breath complete fully.
One final soft breath in when you're ready.
And the most complete exhale of the practice.
Let it fade entirely.
Rest in the stillness.
And then allow your breath.
To return to its natural rhythm.
There's nowhere to be right now.
Nothing to prepare or plan.
Just this breath,
In this moment,
At the end of this week.
The week ahead can wait until tomorrow.
Tonight,
You're allowed to simply be done.
If you're going to sleep,
Let your eyes remain closed and let the breath carry you there.
If not Deepen your next inhale gently.
Wiggle fingers and toes and allow the eyes to drift open when you're ready.
If this was helpful,
I have more short calming practices and courses for tired nervous systems available on my profile.
Thank you for practicing with me today.
