You made it through today.
And if today was a lot.
If it was the kind of day where you kept moving because stopping wasn't really an option.
I get that.
I've been there too.
But you're here now.
And that means something.
Find a comfortable position.
Lying down is ideal for this one if you can.
If you have a weighted eye pillow or a comforting blanket nearby,
Place that on now.
Let your arms rest at your sides.
Your legs uncross,
Your feet fall open naturally.
Just for a moment.
Before we do anything.
Let yourself arrive.
You don't have to shift into relaxation mode right away.
Just be here.
Let's start with the breath.
Just to give your nervous system something gentle to land on.
Take a slow breath in through your nose for a count of four.
And breathe out through your mouth long and slow for a count of six.
Or eyes.
6.
Again.
And through the nose.
And dough.
Slow and easy.
Six.
That longer exhale is doing something real.
Is sending a signal to your nervous system that you are safe.
At the day is done.
That you can begin to let go now.
Let your breath return to its own natural rhythm.
We'll come back to it throughout.
Now I want to take you through your body slowly.
Not to fix anything,
Just to notice.
Most of us carry tension we don't even realize is there.
Beef and gripping.
Embracing.
And holding all day.
And it becomes so familiar.
We start feeling it.
So we're just going to shine a little attention gently.
From head to toe.
Bring your awareness to the top of your head.
The crown.
The scalp.
Notice if there's any tightness or pressure there.
The specific kind of heaviness that comes after a long day of thinking.
You don't have to do anything with it.
Just let your attention rest there for a moment.
Breathe in.
One.
On the exhale.
At the top of your head soft.
Just a little.
Just What's Available.
Bye.
Six.
Now.
Move your awareness down into your face.
Your forehead.
The space between your eyebrows.
That little furrow that forms when we're concentrating or worried.
Notice if it's there.
Your eyes.
Even close.
Are they working?
Scanning.
Let them go still.
Your jaw.
This one surprises people.
Are your teeth touching?
Is there tension along the sides of your face?
You don't have to force it open.
Just let your teeth part slightly.
Lips gently close.
Breathe in.
Now the exhale.
Let your whole face release.
Your forehead smooth.
Which are heavy.
And your eyes still.
Down into your neck and shoulders now.
I want you to just notice where your shoulders are right now without moving them.
Are they up to your ears?
Pulled forward.
This is where so many of us carry the weight of the day without realizing it.
I used to get to the end of the day.
And realize my shoulders had been up near my ears for hours,
Just waiting for the next thing.
Breathe in.
As you breathe out.
See if your shoulders can drop just a fraction.
Not forced.
Just permit it.
Three,
Four,
Five.
6.
And again,
In through your nose.
Letting your shoulders be heavy.
Letting them be held by whatever surfaces beneath them.
Bring your awareness now to your arms.
Your elbows.
Your forearms.
Your hands.
Are your hands gripping anything?
A blanket.
A phone.
Each other.
See if you can open your palms gently.
Fingers soft and uncurled.
An open hand is actually a signal your brain reads as safe.
Isn't that something?
Something so quiet speaking so clearly.
Breathe in.
And on the exhale,
Let your arms be heavy.
Let them sing.
Or Six.
Now your chest.
Your heart space.
Notice if there's any tightness here.
Any held breath?
Any guardedness.
A lot gets stored here.
The things we haven't said.
If this feels supportive.
Place one hand over your heart space now.
You don't have to name it or solve it.
Just acknowledge that it's there.
That it's real.
That your body has been holding it for you.
Breathe in slowly.
Letting your chest expand fully.
And breathe out long,
And let your chest soften on the way down.
Let your hand rise and fall.
6.
Your belly now.
This is an area we often hold without realizing.
Sucking in.
Bracing,
Armoring,
Just let it be soft.
Just for right now.
In this safe space.
Your belly doesn't have to do anything.
Breathe in and feel your belly rise.
And on the exhale.
Feel it fall.
Soft.
An easy way.
Down through your lower back now.
Your hips.
If you're lying down.
Notice the weight.
Of your hips against the surface beneath you.
Build that contact.
Feel yourself being supported.
Breathe in.
And on the exhale.
Let your lower back release into whatever is holding you.
Too.
3.
.
.
4.
.
.
Down through your legs now.
With eyes.
Your knees.
Your calves.
To scanning.
Just noticing.
No fixing required.
And finally,
Your feet.
The soles of your feet.
These have carried you all day.
Every step.
Every errand.
Every moment of today.
Take one more full breath in.
And on this exhale.
Imagine any remaining tension traveling down through your body.
Through your legs.
And out through the soles of your feet.
Just releasing.
Just leaving.
Let your breath find its own rhythm now.
No more counting.
Just easy,
Natural breaths.
Notice how your body feels right now compared to when we began.
Maybe something has shifted.
Even something small.
A job that's a little looser.
Shoulders that have dropped half an inch.
A chest that is breathing a little more freely.
The tension you were carrying didn't mean something was wrong with you.
Admit you're human.
Doing a lot.
In a world that asks a lot.
And you just gave your body a few minutes of kindness.
That matters more than you may think.
The guided portion of tonight's practice is complete.
If you're drifting towards sleep,
Let yourself go.
That's exactly where your body needs to be.
If you're staying with the music for a while,
Stay.
Is no rush.
You've earned this stillness.
Thank you for being here.
Take good care of yourself.
