Welcome to this practice.
This is a space to put the day down,
Let it drift away and simply be here for a few moments.
It's all too easy to get to the end of the day and find yourself running through the things which did not get done or things that you feel did not go quite right.
This practice is an invitation to gently flip that around.
Because today you have done enough and you are enough exactly as you are in this moment.
So let's begin.
I invite you to find a comfortable and supportive space.
Somewhere which feels right for you in this moment.
Adapting to a position.
What feels right for you this evening.
Perhaps lying down or sitting somewhere you feel held and at ease.
Letting your eyes close or softening your gaze downwards.
There is nothing you need to focus on from here.
And as we begin,
A nice way to grind into this moment can be with physical touch,
If that feels okay for you.
And if it does feel supportive,
I'd like to invite you to bring one hand to rest on your heart or on your belly.
Whichever feels more natural for you.
You can even wrap both arms around yourself.
In a hug.
If that feels supportive.
This physical touch is soothing for the nervous system because it lets the body know that you are here.
So just resting here for a breath or two.
Feeling the warmth of your own hands.
Feeling the gentle rise and fall beneath them.
Some days can seem more productive or successful than others.
And each day is different and that is perfectly valid and okay.
So just take a moment to acknowledge and recognise that you showed up today.
You did what you could with what you had within your capabilities and your resources.
And that is more than enough.
And that is all that can ever be asked.
So I invite you now to let the day drift away.
Like a cloud moving slowly across an open sky.
Or a leaf carried gently on an autumn breeze.
But it's allowing yourself to watch it drift.
Further and further away.
No need to chase it.
No need to hold on.
Simply let it go.
Whatever pace feels natural.
You don't need to hold on to it any longer.
The day is done.
Yes,
Tomorrow will come.
Tomorrow is a new day.
And tomorrow will take care of itself.
Right now,
All we have is this present moment.
And in this present moment,
You are here and you are enough.
I'm going to guide you through a gentle body scan.
To help your nervous system settle and your body fully arrive in this moment.
We'll move slowly from top of the head all the way down to the tips of the toes.
There is nothing to do here,
Nothing to change or fix.
Simply listening to the sound of my voice and noticing the body parts I mention.
And with each exhale inviting a little more softness into the body.
So becoming aware of your head resting on the pillow or surface behind you.
Your forehead softening.
Letting your eyes fully relax.
Releasing any last focus or concentration from the day.
Noticing your jaw.
And gently releasing any tension held in the hinges of the jaw.
You hold so much here without realizing.
Bringing awareness down into your neck and shoulders.
And with each exhale I invite you to let them soften and release.
We don't force anything here.
We don't push,
We simply notice and we invite.
With the inhale,
We notice.
And with the exhale.
We let the body release whatever it is ready to release.
Awareness drifting down.
Through the tops of your arms.
Past your elbows.
Into your forearms.
Your wrists.
Your palms.
And all the way to the very tips of your fingers.
Letting your hands feel heavy and still.
Bringing attention now to your chest.
Your shoulder blades softening into the surface beneath you.
Your belly softening and releasing.
Your lower back.
Your hips.
Letting it all melt.
Awareness moving down through your thighs.
Feeling the weight of your legs against the surface below.
Your hamstrings releasing.
Time into your level X.
Your coughs and shins.
And all the way down into your ankles.
The soles of your feet.
And into the very tips of your toes.
Every part of your body feeling relaxed.
Ah,
Cheese.
Messy and warm.
Melting into the surface beneath you.
Simply resting in this moment of pure stillness.
And as we bring this practice gently to a close.
I invite you to begin to notice sounds around you.
Becoming aware of the space you are in.
Whenever you are ready,
Whether that is to gently return to your evening or to simply stay here and rest.
There's no rush or no wrong choice.
Just what feels right for you in this moment.
When you are ready to move,
You can begin to gently wiggle your fingers and toes.
And when it feels right,
Take one easy breath in.
And with a long,
Slow exhale.
The body,
Sigh it all out.
And gently opening your eyes and taking in your space.
The peaceful evening and take care.
