Mindfulness Routine: Leaving Work at Work

A guided routine created specifically to facilitate switching off after your work day, suitable for listening to whilst commuting or walking. This dialog includes body scan, relaxation, mindfulness. Calm, clear Australian accent, easy to follow, suited to everyone.

Transcript

Welcome to Leaving Work at Work Mindfulness Routine by Kirsten Dursall,

Still Potential.

This mindfulness routine can be done whilst commuting as a passenger,

Or at the end of your day,

Or in the evening.

It offers simple guided routines to encourage detaching from your day and so more fully being able to absorb your downtime.

This is a routine of mindfulness and practical relaxation,

That is,

Releasing excess tension whilst carrying out usual daily activities.

Please note this is not a lying relaxation routine.

You can commence this routine anywhere.

You need only to have this time without interruption from others.

It can be done in any position,

Even whilst walking.

Do not do this whilst driving.

Begin by noticing where your mental activity is.

No judgement here.

Simply observe where your thoughts and attention are.

Your thoughts may be on an interaction you experienced today or some time past.

Your attention may be with something that's scheduled to happen in the future.

Just notice.

Now tune into your body.

Notice the sensations.

Scan through from top to toe and notice which spots are calling your attention.

Perhaps you're aware of some discomfort,

Tiredness,

Heat,

Coolness or other sensation.

What are the sensations from your internal landscape that are most prominent?

Do you notice anything in your belly,

Around your navel,

Your solar plexus,

Your chest,

Throat or head?

Just let any sensory information be noticed.

If you can make a position change for comfort then do so.

Perhaps you could gently stretch your body apart.

Check your breathing and allow your body to breathe.

If you are walking the breath may be faster and deeper.

Simply allow your body to set the rate and rhythm of breath.

Let your body breathe itself.

Return to the mental and thinking realm.

Take a look back on your day from morning to evening and reflect.

As you move through fairly quickly recall each major event and consciously and actively in your mind close the file on the aspects that are complete for today.

Should you require more time for this simply pause this routine.

If there are tasks that require further input note these.

List these either in your mind or if you prefer on your phone or a piece of paper.

This allows you to feel safe that they will be remembered.

Again feel welcome to pause this routine should you require more time.

Now gather all the tasks of today complete and incomplete and imagine placing them in the big red ball of the setting sun.

Release them and let the day set upon them.

Let them sink over the horizon.

See this in your mind's eye.

Today job done.

The incomplete ones will arise tomorrow.

Allow that knowledge that all is taken care of to really settle into your mind and body.

Right now you can do no more.

Right now the most helpful action is to detach and refuel yourself through this routine.

Draw the line,

Tie a ribbon on it,

Close the file on today.

It may be that you could keep working and never finish but for your well-being you have chosen to step away and practice self-care.

A responsible and courageous step and one that will actually allow you to be more productive than if you push through.

This may be a new experience for you.

This may be a little uncomfortable for you.

Simply notice this.

Notice your thoughts around this.

Notice your bodily sensations around this.

Breathe.

Return to noticing your body now.

This is a routine of mindfulness and practical relaxation.

That is learning how to do activities of daily living with the minimal muscular activity required.

Releasing excess tension and becoming efficient with bodily flow and movement.

Check in now to your body,

Still or moving.

Can you drop any tension around your face and jaw?

Is your tongue soft in your mouth?

Tip of your tongue behind the top teeth?

Can you soften your throat?

Check in to your forehead and scalp and neck muscles.

Can they release and soften?

Notice the muscles at the back of the neck.

They need some activity to hold your head.

But can you dim the brightness of muscle tension there?

Drop your shoulders away from your neck.

Let go at the shoulders again.

Let your arms be heavy.

If you are walking,

Notice the movement in your arms and see if you can reduce your active muscle action.

Allow your arms to swing.

Sense your trunk.

Can you soften around your belly?

Feel the postural muscles at your back body holding you.

But perhaps you can also let go a little there too.

Buttocks and legs.

If you are moving,

Tune in to the movement.

Can it be softer,

More fluid?

Can you use less strength and more flow?

Notice your feet.

Can you release here?

In your mind's eye,

Imagine the fluid movement of a high level athlete.

Strong,

Relaxed.

Drop any unnecessary tension as you move.

Or,

If you are still,

Sense a feeling of dignity in your posture.

Tall,

Graceful and poised.

What more tension can you let go of?

Now listen to the internal body language.

Allow your awareness to settle in your gut area.

Move higher to the solar plexus.

Higher again to your heart area.

Move to your throat.

Now notice the sensations coming from the inside cavity of your skull.

Turn to the space just below your belly button.

A little way inside the centre of your body.

This is the centre of your body.

Rest in awareness of your internal sensations here.

No expectations.

Simply notice what is there.

Maybe very subtle,

Barely noticeable.

Just stay with your attention gathered to this space.

Curious and interested.

Welcoming with kindness anything that arises.

Now thank your body.

Acknowledging the organs in your body that work all day with no instruction.

Heart,

Lungs,

Gut,

Liver,

All the other organs.

Take a moment to feel grateful for the amazing workings of your body.

If you have difficulty gathering a sense of gratitude,

Recall a time when you were ill.

When you recovered,

Did you have a sense of gratefulness for the health of your body?

Thank you body.

Now shift your awareness outside your body and notice where you are and what is there.

What can you see?

Lines,

Colours,

Shapes.

What can you hear?

Tones,

Silences,

The music of everyday life.

What aromas do you smell?

Can you see beauty in your environment?

Perhaps in the shape of an aspect of your built environment?

Or in the colour of sky if you can see the natural world?

Allow yourself the challenge to notice life as beauty and art.

Perhaps you observe human to human contact?

A shared smile,

Eye contact?

Sense a connection that you are part of this.

Return to your breath and breathe in a sense of refreshing and renewing.

With your breath out release any dullness or heaviness from your body and mind.

Be here now in this new moment.

Each moment offers a choice.

Notice the aliveness of your body,

Stationary or moving.

Sense the breath moving through.

Feel the movement and strength of your body,

The life force energy.

You may wish to imagine it as a light,

Bright,

White,

Clear and pulsing around and through your body.

Wakeful,

Clear and fresh.

Cleansing what is past and welcoming what is now.

Take a final scan through your body.

Soften,

Shift.

Bring a small smile to your lips.

Breathe out fully,

Emptying your lungs.

And then allow your body to breathe in deeply,

Feeling the full expansion of your lung capacity.

Welcome yourself to this moment and the potential it holds.

Congratulate yourself for taking this time to transition.

To leave work at work.

Enjoy.

Reviews

Loved the language and imagery you used! Very helpful for me

This is wonderful! I feel so much calmer and centered! Thank you so much for sharing!

Exactly what I needed tonight. Thanks so much. Glad I found this particular meditation so many years ago and tagged as a favourite!

I have found this so very helpful in releasing the worries of the day and not keeping them at home.

Perfect way to cut the workday off! I feel so much better 🧘🏾‍♀️💫

This is exactly what I needed to hear- I could not have said it better myself. We work hard, leave it all on the floor... this is the new amazing way I will begin to pick it up, refresh myself to start again tomorrow. Thank you so much.

Just the sort of practice I have been searching for! Very helpful to close out my workday. Bookmarked and downloaded. Thank you so much for sharing this with me and the world. I see the light in you. 🤲❤️🤲

That was so helpful to remind me that it’s ok to not work all the time and that I’ll be more productive after closing down versus powering through.

Very relaxing
My head was full of work-related issues, now it's quiet and empty

I left my job 2 weeks ago because of the stress there. I'm still there in my mind. This is exactly what I need. Thank you.

Very effective! Thank you!
There seems to be a "cut", a bit missing around the middle of the recording, but I loved the routine.
I'll come back to this for sure!

Lovely and very helpful in leaving work behind and beginning to enjoy the weekend. Thank you!!

This was beautiful. Thank you!

Great, practical, and helpful!🌼