In these few minutes that we'll spend together,
We're going to slow down and reflect on the day,
Taking some nice deep breaths,
And getting ready to close the chapter on these hours behind us,
Before we move into relaxation and sleep for the rest of the night.
So you can take a couple moments now,
Just really mindfully notice if your body is comfortable,
Where you're sitting or laying down.
You can pause the audio if you'd like to grab a certain blanket or pillow,
Something you might want to have to make this time a little bit more cozy.
Whenever you're ready,
Simply start by noticing your breath.
And rather than trying to force a certain cadence of breath that you think you should be following to do correct or right deep breathing,
Just notice how your body wants to breathe right now,
And be with your breath right now.
And as you continue those breaths,
Gently reflect back on the day,
Being curious to notice if any reflections,
Any parts of your day seem to shift what's happening with your breathing.
Was there anything that happened this morning that sinks you into a bit of a deeper breath,
Or activates you into some shorter breaths?
Is there anything this afternoon that particularly drained you or brought you joy?
Is there anything in your evening so far that you're not quite sure what it is?
That felt like it really took a toll on you,
Overwhelmed you,
Or required more than you had to give?
Or anything that felt like a relief,
Like a literal or figurative exhale?
Continue noticing what naturally pops up,
Whether that be an explicit memory or thought,
Might also just be something you're noticing in your body,
An emotion that seems to be stirring inside,
Or maybe a sense of nothingness,
Numbness,
Or disconnect.
Whatever you're sitting with,
I encourage you to notice what it's like to move this slowly in a reflection,
Considering if there are any parts of you that really don't like this or are savoring this,
If you feel conflicted.
As you continue some natural,
Mindful breaths,
I invite you to start considering what's happening right now as you slow down and look back on the day.
What's happening in your body in this moment,
In these minutes that we've been spending together?
And how is that similar or distinct from what's been happening in your body throughout the day?
You might gently go through the morning,
Afternoon,
And evening,
Just curiously asking,
How connected or disconnected was I from my body during the day?
If it feels safe and genuine to do so,
You might place a hand over your heart,
One over your abdomen,
Or you could place your hands over your shoulders,
On the sides of your neck,
Whatever feels safest and most comfortable.
Maybe you wrap your arms around your legs,
Holding yourself close,
And ask your body,
Is there anything that you've wanted to tell me today that I didn't hear or that I didn't notice?
And if you'd like more time to listen in to feedback that your body might want to offer you,
Feel free to pause the audio.
Otherwise,
I invite you to simply notice what's popping up.
This might be feedback in the form of a somatic sensation,
It might be feedback in the form of an emotion,
Or what feels like a reaction or a response inside.
Maybe there's a word,
Or a thought,
Or a phrase.
Maybe it's even a phrase that we have said before,
That we've heard someone else say before,
And it's in some way surprising to consider,
Oh,
Is this something that my body might be wanting to tell me?
Whatever it is that you're noticing,
I invite you to thank your body,
Thank yourself,
For offering that feedback.
And if there isn't anything that you're noticing,
If you're thinking,
There's just silence,
Disconnection,
Numbness,
I invite you to notice that.
And rather than judging it or trying to figure it out,
Seeing what it's like to simply be present,
And be with that nothingness,
Or numbness,
Or disconnection.
Before we close,
I want to invite you to consider what it might be like to take some time being curious about ways that you might respond to the feedback that your body offered you,
Or the lack of feedback that you feel you received from your body.
This is absolutely not a sense of what should you do in response.
Out of a place that feels genuine,
And authentic,
And curious,
Just playing with hypothetical ideas of how might I want to respond to this whenever I finish this audio tonight,
Or tomorrow morning.
Or maybe I need to look to the weekend,
Or next week,
Or next month,
Because I have no margin right now to respond.
So just take a few minutes here,
Letting your mind be curious what might an authentic response look like to this feedback,
Or lack of feedback that you've received from your body.
Continuing some natural,
Mindful breaths.
If you'd like more time here,
You can pause.
Otherwise,
We're going to settle and anchor our time.
A little bit more breathing.
Just simply noticing your inhale,
And your exhale,
Whatever cadence is natural for your body.
Thanking your body for carrying you through this day.
And in whatever way it feels authentic,
Letting your body know that you want to come back,
And respond,
And continue to foster communication.
To close,
I invite you to take three nice deep breaths,
The deepest that you've taken all day.
Whatever that means for you right now,
Whatever way that feels comfortable and safe.
Inhaling,
And exhaling.
Two more times.
Thank you for joining me.
