As you come to the end of your work day,
Let's take the next few moments to transition into the next part of your day.
So wherever you are,
Find yourself in a comfortable position.
You might like to lie down,
Using as many supports as you'd like underneath you,
Around you,
Or you might like to sit up on the floor or perhaps on a chair,
And if you are seated in a chair,
Allowing the feet to lay flat on the floor.
And as you start to get a little more settled,
If you can make yourself just a little bit more comfortable,
Go ahead and make those last few adjustments.
And then noticing how you might be feeling right now in this moment.
Noticing if there is a particular emotion that might be present,
Some stress,
Tension.
Perhaps the mind is still full from your busy work day,
Allowing everything to be exactly as it is,
Simply noticing what is present right now.
If it's helpful,
You might like to slowly run through your day from when you woke up this morning all the way through the morning through to lunchtime.
Any meetings you might have had,
Any pleasant experiences,
Perhaps some challenging conversations.
Just take a few moments to feel into some of the moments from today that might have stood out to you,
That perhaps might still be resonating on some level within you.
There's no need to go into any story on what happened during the day,
Just simply recollecting these moments all the way up until here,
Where you are right now.
Take a deep breath in,
And exhale,
Sigh it out.
Inhale through the nose,
And exhale,
Allowing the body to soften.
And just allowing the mind and the emotions to settle with each exhale.
You might like to start with the intention today of letting go of the day and ready to embrace the next part of your day.
Or perhaps if there's another intention present,
Feel into it.
Now bringing attention to the crown of the head,
Noticing and feeling the sensations that might be present.
And then bringing attention down to the forehead,
Noticing if there might be sensations present in the forehead,
Notice if there might still be tension in the forehead.
And then travelling sensation all the way down to the eyes,
Down the nose,
All the way down to the lips,
The outside of the lips,
And then travelling sensation all the way into the mouth,
To the tongue.
Now as you're inside of the mouth and the tongue,
Noticing if there might be some traces of taste also in the mouth.
And then travelling sensation all the way down the back of the neck,
Down across the tops of both shoulders,
All the way down both arms,
Both elbows,
Travelling sensation to the wrists,
The palms of both hands.
Noticing if sensation in one palm might feel stronger than the other,
Or if both palms can feel into sensation equally.
Now bringing attention to the chest,
The front and the back of the chest,
And then travelling sensation all the way down the torso,
Down through the abdomen.
Then noticing sensations down the sides of the torso,
From under the armpits on both sides,
Travelling all the way down from both armpits down the sides of the torso,
Through the waist and the pelvis.
Now feeling sensation down both legs,
All the way down to the ankles.
And sensation in both soles of the feet,
Noticing what might be present in the soles of both feet.
Now noticing sensations in the front of the body,
Sensations in the back of the body.
Feeling once again into sensations in the front of the body,
The back of the body.
Now sensing the front and back of the body at the same time.
Noticing how awareness might be expanding through the body,
Perhaps even beyond the body into the space around you.
And then bringing attention to the breath,
Simply noticing the breath on each inhale and the breath on each exhale.
If it's helpful you might like to place your left hand on your heart and your right hand on your belly.
And as you continue to slowly gently inhale and exhale,
Feeling into the sensations within the body,
Noticing if their breath is working deeper into the belly or into the chest.
And there's no need to fix or change,
Simply noticing.
You might like to deepen into the breath just a little.
And as you deepen into the breath,
Notice the sensations within the body.
Noticing if there might be any thoughts.
Allowing them to be as they are,
There's no need to judge yourself for having these thoughts.
Noticing if there might be any emotions,
Any stress that might be present.
And how might this be showing up in the body?
Is there a tightness or an expansion?
As you begin to feel into the physical sensations of what any of these thoughts or emotions might be bringing up within you.
Continuing to breathe deeply through the belly.
And noticing if there might also be a deeper sense of calm,
Also present.
Always present,
Underneath any of these changing sensations,
Thoughts or emotions.
Seeing how this deep calm shows up as sensation in the body.
Is there a softness or a physical quality to this calm?
Perhaps a little tingling sensation?
And even if you might be experiencing something else,
Something different,
Noticing what might else be here in this moment.
With a sense of curiosity.
Opening into this experience here.
Now.
From this place of calm,
Abiding present,
You might like to feel back into the intention you set at the start of this practice.
Perhaps you might like to bring this calm with you into the rest of your day.
Transitioning from this place of expanded calm and relaxation.
No matter what else might be present with you in this day,
Know that this calm abiding presence is always here within you.
May you keep coming back to this place within you of deep present.
Thank you so much for joining me.
I hope this helps you find more grace,
Ease and flow in your busy life and I'll see you in the next one.
