Begin to tap into this moment,
Noticing the rhythm of your breath,
The natural patterns of your inhales and your exhales.
Really grounding into this moment,
Noticing the steering wheel beneath your hands,
The seat you're sitting in,
The pressure of the seatbelt against your chest,
Against your lap.
Really noticing those sensations,
The pressure and the tension in each of them.
Noticing the lines on the road ahead of you,
Maybe noticing the sounds your car is making,
The smells in the air.
Maybe you roll down your windows and feel the breeze on your face as you inhale and you exhale.
Really starting to let go of everything that happened in your day,
Releasing the stress,
Dropping the tension.
Really just falling into this moment,
Into your breath,
Into your body,
Into this moment.
Inhaling in and exhaling out.
Oftentimes when we come home from work,
When we leave a stressful situation,
Instead of taking our drive as a sacred time to de-stress,
To really notice ourselves,
To regulate our nervous system,
We find more distraction.
We turn on a podcast,
We listen to music,
And we just get lost in the noise,
In the excess.
Instead of really letting go,
Instead of being with ourselves,
Really creating space for ourselves to process the day's feelings,
The day's emotions,
And then to let them go.
To let today be today,
And tonight be tonight.
Allowing this moment to be everything you need to transition back home,
Back to your family,
Back to your animals,
Back to yourself.
Taking a deep inhale,
And as you exhale,
Imagine all of the stress from the day just rolling off of you like water.
One more breath in,
And your stress is rolling off of you like water.
Really tapping into that breath and letting it guide you as you drive home.
I'm going to guide you through a box breath.
This is the breathing technique you can use to de-stress,
To regulate your nervous system,
Whenever you need.
We are going to inhale for four counts,
Hold for four counts,
Exhale for four counts,
And then hold at the bottom for four counts.
If this doesn't serve you right now,
Feel free to come back to your natural rhythm of breath,
And if it helps to imagine a box as you inhale up the left side,
Holding across the top,
Exhaling down the right side,
And holding along the bottom.
If it feels right,
Go ahead and inhale for four counts,
Inhale one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold.
Taking this at your own pace,
At your own rhythm,
Or coming back to your normal pattern of breathing,
And when you're ready,
Coming back to your natural rhythm of breath,
Noticing it as it fills up your chest,
As it fills up your belly,
And thanking it for guiding you through this practice today.
Thank you breath,
Thanking yourself for choosing to spend this time with you.
Thank yourself.
One more deep inhale,
This time opening your mouth,
Letting it all go.
One more time,
Inhaling in,
Opening your mouth and letting it all go,
And when you're ready,
Coming back to this moment,
Enjoying the rest of your dry.
Have a wonderful evening.
Thank you for taking time for yourself.
If this meditation resonated with you,
Please leave a message below.
I would love to hear from you.
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It really helps the podcast grow and reach others who are in need of a moment to slow down.
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Please share it with them.
Give them the gift of meditation.
I am so grateful for each and every one of you,
And I hope you have a lovely evening.
