Welcome to today's practice.
My name is Mirka and I'm glad that you are joining me.
After a long day we often forget to ground ourselves by rooting in,
Coming back to our bodies to our breath,
Allowing the day to pass and stepping into the evening and night grounded.
So I invite you to gently close your eyes in a comfortable seated position that can be cross-legged or on chair with your soles touching the ground.
Any seated position that feels comfortable for you.
Feeling the sitting bones being grounded towards the earth,
Allowing the spine rise,
Becoming long following the crown that is trying to reach the sky.
Noticing how does your body feel.
Noticing how do you feel.
How do you feel emotionally?
How do you feel mentally?
If there are any pockets of tension either in your mind or within your body,
Bringing your awareness to it together with your breath.
Deepening your inhale through your nose and bringing the breath anywhere where it needs to go.
Feeling the expansion and allowing the tension to lessen with the exhale.
It feels like when water is gently washing away anything that is not needed anymore.
Take another deep inhale,
Feeling the exhale going down,
Down towards the ground,
Helping your body to relax as well as your mind.
There is no need for you to be carrying on any baggage from the day,
Allowing to stay within the day,
Relaxing yourself before you will decide to go to bed.
Feeling your body,
Each part of it,
Reconnecting with your breath.
Taking another deep inhale,
Feeling how the body expands and sighing everything out that needs to be sighed out at this moment.
Bringing a sense of relief and peace.
Good night.
