Hi,
I'm Laia and this is your 10-minute evening reset.
A moment to soften the noise of the day and come back home to yourself.
There's nothing you need to fix right now,
Just let yourself land,
Just let yourself be here.
So find a comfortable place to sit or lie down and let's take a slow deep breath in through the nose,
Letting it expand front to back,
Side to side and top to bottom and let it out with a sigh.
Inhaling deeply,
Exhaling completely as you let your shoulders drop,
Your jaw and clench and your belly soften.
And as you let yourself land and arrive,
I invite you to notice one place in your body that feels tight or tired and the invitation is not to change it but to simply acknowledge it.
Let the breath move gently toward that place as if you're giving it permission to rest.
Breathe in deeply and breathe out completely.
Allowing your body to settle into the support beneath you.
Nothing to hold up,
Nothing to push through.
Inhale deeply,
Exhale completely.
Right now you get to pause.
Take a few moments to look back on your day now.
What is one thing that felt heavy?
What is one thing that brought a tiny moment of relief or beauty even if it was brief?
What is something you wish you could gently lie down even just for tonight?
What part of you needs kindness right now?
Breathe in deeply,
Letting the breath expand into the belly,
The ribcage,
The chest.
Exhale completely,
Relaxing even if it's just 1% more.
Now I invite you to imagine the day sitting beside you.
The conversations,
Decisions,
The effort,
The noise.
Place it all just outside of your body,
Next to you as if you're setting down a bag you don't need to carry anymore.
Breathe in.
And as you exhale,
Repeat within or out loud,
I release.
Again,
Breathe in,
Becoming a little more expansive.
Breathe out,
I release.
Allow your nervous system to settle.
Your shoulders melt away from your ears.
Let your breath become slower,
Deeper,
Fuller.
Now gently bring your attention to tomorrow,
Not with pressure but with possibility.
If tomorrow could begin with one feeling,
What will you choose?
Will you choose calm,
Clarity,
Openness?
So I invite you to whisper internally,
Tomorrow I choose.
Tomorrow I choose.
Let that intention rest in your heart without needing to do anything else.
Take one last deep breath in.
And let your whole body exhale.
You've done enough for today.
So when you're ready,
Gently return to your evening with softness.
Thank you for practicing with me.
Take care.
