Welcome to this after work reset aimed to help you unwind from your busy day and relax into the evening.
Take a moment here to get settled in.
Let your body find a position that feels the most relaxing.
Remember to keep your back straight and chest open.
This allows you to fill up your lungs with fresh air,
Bringing in new refreshing energy,
Cleansing the body from the stagnant energy that has accumulated throughout this day.
So let's use the next couple of minutes to soften any existing tension,
To let go of any resistance,
Both in the mind and body.
These two usually go hand in hand.
If the tension doesn't completely disappear,
Please know that it is fine.
You are simply allowing the body to relax,
Creating space for the mind to ease into the evening,
Setting an intention to relax,
And everything else will fall into place naturally and with time.
So allow yourself the space to do so.
You are safe now.
If you haven't already,
Begin to softly close your eyes,
Or you can soften the gaze and look at something neutral,
Like a wall or the floor.
Let's take a couple of deep breaths here.
On the inhale,
Let your body expand and open up,
And on the exhale,
Settle in and soften the body further.
And if it feels comfortable,
Join me in four rounds of 4-7-8 breathing.
We'll inhale for 4 seconds,
Hold the breath for 7,
And then exhale for 8 seconds.
Inhale and exhale through your nose if this is available to you.
Okay,
First exhale completely,
And inhale 2,
2,
3,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
And 8.
Inhale for 4,
Hold for 7,
And exhale.
Inhale again,
Hold,
And exhale.
And once more,
Inhale for 4,
Hold for 7,
Exhale for 8.
Exhaling completely,
Letting go,
And relaxing.
Wonderful.
And as you allow your breath to flow naturally once again,
Notice how the stillness feels like in your body,
Your mind.
And remember that you can always come back to this deep,
Intentional breathing.
Four rounds at once,
Feel like you need it.
Your breath is always there for you.
And when distractions arise,
As they always do,
Allow them to be,
Without getting involved in their narrative,
Letting them melt away,
Breath by intentional breath,
Reminding yourself that without you engaging with the distractions,
The wandering thoughts,
They have no value,
No power,
So they slowly fade.
And so you come back to your breath.
This is your connection with your body and the present moment.
And so continue to observe your breath with a gentle curiosity,
Focusing on the sensations of breathing,
The chest rising and falling through your nostrils.
And with each breath wanders away somewhere else,
You are noticing that thoughts are just that,
That you can decide in every moment to let go.
Without engaging with them,
You are simply observing them as they pass by,
And you are allowing them to fade away,
Just like the clouds in the sky.
No reason to get frustrated or to wish the cloud away,
Because you know that with time,
It will slowly fade.
And you know that the sun is still there.
Now,
As our practice is coming to an end,
Slowly and gently allow your attention to expand.
Become aware,
Notice what has changed from the beginning of the practice.
You can stretch in any way that feels comfortable for you,
Maybe moving your fingers or toes.
You can softly open your eyes.
