And good evening and welcome to the end of the day and welcome to your time to rest and to restore We'll be relaxing ourselves into our sleep and into our night and then allowing and working with maybe any anxieties that are still lingering from the day or from what's coming up tomorrow So if you're not yet coming to lay down in your bed Beginning to come into the physical touch of your sheets Noting the the feeling and the softness Allowing the weight of your body to relax and ease And feeling the support and the cushion that your bed is providing Let your body sink in Maybe you feel the warmth Of your blanket tucking you in And begin to notice your body breathing You get to notice your body breathing Notice that as your body breathes in Your chest,
Your ribs,
Your belly expands into your bed and into all sides of you And as you breathe out there's that contraction and release And follow your rhythm for a few rounds of breath each inhale Filling up creating space And each exhale Further allowing the weight of your body to Soften and deepen into your bed Healing that support And we're going to go ahead and take a few conscious breaths in So I'd like you to go ahead and inhale for one two And exhale for one two and exhale for one two three four Again inhale one Two And exhale one two three four And go ahead and do that a few more times making your exhale a bit longer than your inhale And Continue to feel your body breathing as you do this Four And maybe taking your last one.
And together with me take a full breath in and a full breath out.
Notice if there are any anxieties or ruminations from this day or for the day that's coming up tomorrow.
Maybe you think about an encounter that you had or something that you need to do later.
That is still lingering in your mind.
And we're going to first welcome all of them here with you.
It's okay that they're here.
It's okay that you're having them.
And what we don't realize is that anxiety and rumination is not the enemy.
What anxiety wants for us is to keep us safe.
It wants to keep us loved and cared for and out of harm's way.
It wants us to show up for others.
It wants us to help others.
And it wants us to do a good job and to be accepted.
That's what the job of the brain is to help us to survive in our world.
So anxiety has good intentions,
It just doesn't always know how to show it.
Continuing to feel your breath.
Instead of resisting any of these thoughts that are here,
Let's care for them.
So with each breath,
I'd like you to imagine that your stress or anxiety or any of those lingering thoughts are leaving your body or leaving your mind.
And they're moving outside of your body and they're going to rest just beside you,
Be laying down just how you are.
Whether you're sleeping alone or with someone,
And allow this energy to rest outside of your body but near you.
And you can imagine it like a gray cloud of energy or if you want to make it something physical,
You can do that as well.
Take a few more breaths noting whatever anxieties or uncomfortable feelings that might still be with you from the day.
Allow them to leave your body and be right next to you.
Once you've gotten all the thoughts out,
All the anxieties out,
They're not gone,
They're just near you.
I'd like you to go ahead and practice thanking this anxiety for what its intentions are.
What you feel from your heart sharing,
Thank you for caring for me.
Thank you for wanting me to be safe.
Thank you for wanting me to be accepted.
Let me just send it some love and some compassion for its intention.
Give it one last thanks.
What you're going to do is you're going to say good night to it.
It doesn't have to hang out with you right now.
It may come back,
It may not.
But for right now,
With each breath,
I want you to feel that cloud of energy,
That cloud of anxiety start to melt away.
And coming back to that extended exhale.
So breathing in,
One,
Two.
And then breathing out,
One,
Two,
Three,
Four.
Watching all of the clouds start to melt and dissipate away.
Breathing in,
One,
Two.
Breathing out,
Two,
Three,
Four.
Just gentle ease,
Melting the anxiety away.
Again,
You can do that extended breath or you can just do your natural rhythm of breath,
Whatever feels right for you right now.
And with a gentle heart,
Allowing all of your thoughts to dissipate.
They may come back again,
They may not.
But you've done what you needed to do.
You've cared for them.
So go ahead and keep repeating whatever breath that you are following.
And continue to soften.
Allow your body to relax into the warmth and the comfort of your bed.
As we get closer to the makeup client.
