Hello there.
Your workday is over.
Let's make sure your nervous system gets that memo and return you back to a calm,
Parasympathetic state.
Find a comfortable seat or lie down if you prefer.
You can let your hands rest on your lap or at your sides.
Close your eyes and begin to bring your awareness inward.
Noticing your body.
Noticing your thoughts.
You don't need to push anything away.
Become aware that they are there.
Take a slow,
Deep breath in through your nose and fill all the way up.
And let it go,
Relaxing your shoulders.
Softening your belly.
And taking another deep breath in through your nose,
Filling,
Filling all the way up.
And exhaling again,
Letting the weight of the day begin to melt away.
Continuing to breathe in this slow and relaxed manner.
Filling up through the nose.
And exhaling through the mouth and letting it go.
Work asks a lot.
Deadlines,
Decisions,
People,
And pressure.
It builds and it accumulates.
But for the next few minutes,
None of that is required of you.
You're allowed to set it down.
In a moment,
We're going to use a powerful technique called the physiological sigh.
It's a natural pattern that your body already uses to release stress.
You might have noticed yourself doing it spontaneously throughout the day.
Two short inhales through the nose,
Followed by a long slow exhale through the mouth.
The first inhale primes the airways,
And it's short.
The second inhale fills the lungs completely,
Both done through the nose.
And then the long exhale through your mouth tells your nervous system that you're safe now.
This is the fastest known way to lower cortisol and shift your body out of stress chemistry and into calm.
Bringing all those fuzzy warm chemicals of the parasympathetic state flooding back into your system.
The feel-good chemistry of peace and presence.
We'll begin together in 5,
4,
3,
2,
1,
Priming breath,
Full breath in.
And exhale for 7,
6,
5,
4,
3,
2,
1.
And again,
Priming breath in.
Full breath in.
And exhaling 7,
6,
5,
4,
Letting it all go.
Letting your shoulders drop.
And again,
Priming breath in,
Filling all the way up.
And exhaling for seven,
Six,
Five,
Noticing any tension,
Letting it release.
And again,
Priming breath in,
Filling all the way up.
And exhale for 7,
6,
5,
4,
3,
2,
1.
Again,
Priming breath in,
Filling all the way up.
And exhaling for 7,
6,
5,
Allowing any tension to release from your jaw and your face.
And again,
Priming breath in and filling all the way up.
And exhaling,
Continuing to let tension leave your body.
And continuing now to breathe on your own,
Following that same rhythm.
A priming breath in,
Then filling all the way up.
And then letting go and carrying that exhale.
Trusting that your body knows what to do.
As you continue to follow this pattern of breath.
Notice the fuzzy warmth beginning to spread through your body now.
With every exhale your body continues to release cortisol.
And with every inhale,
You're inviting safety,
Warmth,
Presence.
You're allowed to be here.
You're allowed to rest.
No emails or deadlines.
No expectations.
Just this moment.
In this breath.
With every exhale,
The weight of the day begins to lift.
Your shoulders dropping and relaxing.
Your jaw softening.
And your chest opening.
Continuing to breathe.
You are more than your productivity.
Your worth is not measured by what you got done today.
Nothing needs to be finished right now.
Nothing needs to be solved.
Continuing to breathe.
You've been through demanding days before.
Moments that felt like too much.
Like you were riding on empty.
And each time you made it through.
You always do.
And this too shall pass.
You're more capable than the stress makes you feel.
And things have a way of working themselves out.
Especially when you take care of yourself first.
And right now,
Taking care of yourself is exactly what you're doing.
Your nervous system is settling.
The separation between work and you is beginning to return.
You are not your job or your deadline.
You are not what you produce.
You did enough today.
And you are enough.
Allowing that truth in on every inhale.
Releasing the pressure on every exhale.
And when you're ready,
We'll close with one final round.
In five.
Four,
Three,
Two,
One,
Priming breath in and filling yourself all the way up,
The biggest breath you've taken all day and holding it here for 15 seconds at the top.
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhaling and releasing the last of it.
Letting it go completely.
You might feel lighter,
Clearer,
More at ease now.
Just let that feeling spread throughout your body Let yourself feel and receive this shift.
You've just told your body that it's safe.
Now your nervous system knows its way back to rest.
Come back to this whenever that pressure builds.
Wishing you much rest and ease in restoration.
Namaste.
