So taking a moment here just to bring yourself into the moment.
You've just asked a lot of your body.
You moved it.
You challenged it.
You stressed it in all the right ways.
And now this is the equally important part.
The recovery.
This practice is designed to help your nervous system downshift to support muscle repair and healing and to allow your body to fully absorb the benefits of your movement.
Because strength and resilience isn't only built in effort,
But it's also built in rest.
So taking a moment as you settle in to do any last little bit of moving or adjusting,
Shifting that you need to really get comfortable.
And then bring your awareness to your breath.
There's no need to change anything.
But just notice the natural rhythm of your inhale and your exhale.
Be with your breath as it moves in and out.
And notice the warmth in your body.
The subtle buzz or pulse of energy moving through you.
This is your body responding to movement and activation.
So take a moment to notice it and to be grateful for your healthy and whole body.
The body that just moved and worked so hard for you.
And now begin to deepen your breath.
Inhale through the nose slowly and fully.
And exhale through the mouth with a soft sigh.
And with every exhale,
Imagine that your nervous system is receiving the message that it's safe to rest.
Now it's okay to soften.
You don't need to do anything else.
You don't need to push or extend yourself anymore.
Your body can begin shifting out of effort and into repair.
And as you continue breathing slowly and steadily,
Imagine your body moving out of go and do mode and into recovery mode.
Maybe your heart rate begins to settle.
Perhaps your breath slows down.
Maybe you can physically feel your parasympathetic system and your parasympathetic nervous system,
The rest,
Digest,
And repair system come online.
With every exhale,
Feel tension melting away.
Not forcing or fixing,
But just allowing.
If your mind wanders,
That's okay.
Just gently guide it back,
Returning to your breath.
And now we'll move through the body piece by piece,
Inviting softness and repair and breath into all the parts that you've just worked.
Bring your awareness to your feet and ankles.
Noticing any sensations,
Warmth,
Heaviness,
Maybe tingling.
And imagine fresh blood flow moving through this area,
Carrying oxygen and nutrients to support healing.
Shifting your attention up into your calves and shins.
These muscles that carried you,
Supported you,
Stabilized you.
On your exhale,
Invite them to soften and release.
Moving into your knees and thighs,
The large muscles that did so much of the work.
Imagine them releasing any excess tension and absorbing everything they need from your breath to rebuild and strengthen and to reduce any inflammation or aches and pains.
Just let it all go.
Now bringing your awareness to your hips and glutes.
Allowing them to feel heavy,
Supported,
At ease.
And moving up into the lower back and abdomen.
And just notice the rise and fall of the breath here.
Every inhale creates space and nourishment.
And every exhale brings calm and relaxation.
Moving up through the chest and upper back.
Allowing the breath to gently expand the ribcage.
And the exhale,
Stress and effort is released.
Bringing your awareness to your shoulders and arms,
Biceps,
Triceps,
Forearms.
Allow gravity to do the work as the muscles release their grip and absorb the breath and nourishment with every inhale and each exhale.
Soften the hands and the fingers.
They don't need to hold anything right now.
And now bring your attention to the neck,
Jaw and face.
Unclenching the jaw.
Smoothing the brow.
Letting the eyes be heavy.
Your entire body is now in a state of recovery.
Repair is happening.
Integration is happening.
Even if you can't feel it,
Your body knows what to do.
Just give yourself some time to breathe and be.
And as you rest here,
Just notice the subtle remanence or glow of your movement.
The clarity,
The calm.
That steady grounded energy.
As you rest in this state,
Just mentally thank your body for showing up for you today.
Maybe say,
Thank you for carrying me.
Thank you for working.
Thank you for healing.
And begin to gently deepen your breath once more.
A big breath in and a long breath out.
Feeling the surface beneath you.
Noticing the room around you.
And then when you're ready,
Bringing movement back into the body.
And opening up the eyes.
Thank you so much for taking this time for yourself.
Have a beautiful day.
