Greetings,
Educators.
Welcome to the end of your day.
Perhaps you're tuning in before you've left your office or your classroom.
Perhaps you're tuning in before you turn off the lights for the night.
Maybe you've just shut down your computer.
Maybe you've just finished some grading or some reading.
Whatever the case may be,
Allow yourself this time for reflection,
For relaxation,
And to tune inward.
You spend so much of your day externally focused.
Allow yourself this moment to just pause,
Turn inward,
And reflect.
So to begin,
Do what feels good to you.
Find a comfortable seat.
Maybe if you're in your office or your classroom,
You want to turn your chair to face a different direction than you faced during the day.
If you're at home,
Maybe you want to find that comfortable seat or couch or cushion on the floor.
But find a place that allows you to be intentional,
That allows you to be alert,
But will invite some relaxation.
You can begin to turn your focus inward by closing your eyes or just gently letting your eyelids rest so that your gaze is downward.
Begin by noticing your breath.
Without any effort or any practice,
Just notice where you feel your breath,
The in-breath,
The out-breath.
The breath that perhaps comes in through the nose,
Fills the lungs or the belly,
Sensation of that out-breath as the belly contracts.
The breath sometimes is transformed,
Warmer,
Gentler,
Slower.
Notice if your breath is fast or tight,
Strained.
Notice if your breath is gentle,
Slow,
With ease.
And then let's bring some intention to the breath by exhaling what you can,
And then gently breathing in,
Slowly sipping the air until the top of your inhale,
And then hold.
And then gently release and relax,
Let go,
And let that exhale be a little longer.
Another deep breath in,
Breathing in,
Let that air bring space,
Openness.
And on your exhale,
Let there be a sense of releasing,
Relaxing,
Letting go,
Letting go.
Using this breath to steady yourself,
The breath as a rhythm,
As a cadence,
Breathing in,
Breathing out.
Let your body let go of any tension.
Use the breath to invite that sensation of opening and expanding,
And then releasing,
Relaxing even just a little bit of tension you might feel.
Staying with that steady rhythm of your breath,
Gently bring to mind the events of your day,
And just notice the activity of the mind.
Does it quickly go to conflict or challenges?
Does it go to celebrations and successes?
Maybe you've had both throughout your day.
Just notice,
No judgment,
Breathing in,
Breathing out.
Notice if there is something that captures you,
That brings a sense of tightness,
And If you notice that,
Take a deep breath,
Again that expanding breath.
And then as you exhale,
Invite your mind for now,
For this moment,
To let it go.
Take another deep breath in,
Creating space for the tension,
Creating space for the challenge.
And then with your exhale,
Gently allow yourself for this moment to let it go.
Now call to mind something in your day for which you feel grateful,
You feel proud,
You connected to your purpose,
Something that brought you joy,
Something that made you curious.
Take a deep breath in,
And allow some space for that by noticing how it makes you feel in your body.
Exhale,
Let that feeling really settle in.
Again,
Bring that same event or person or moment to mind.
Breathe it in,
Create space for it.
Remember how it felt in your body.
Exhale,
And let it soak in.
Stay with that for a moment,
A deep inhale.
Sip it in,
Take it in,
Bring it in.
And then exhale,
And let it settle in.
A few breaths here on your own.
And then when you're ready,
You can gently open your eyes or flutter your eyes open,
And then just take a moment before we end to scan your environment.
Whether you're in your office,
Your classroom,
Your home,
Maybe you even did this practice in your car,
Just take a moment to notice.
Notice where there's light or color.
Notice where there's something familiar or something pleasing.
Give yourself an acknowledgement for having made it through,
Trudged through,
Successfully finished another day.
Take good care,
And be well.
