Post Work Wind-Down

This guided mindfulness meditation is designed to be used as a stress-release valve at the end of the working day. If we don't create a transition from work to home and we don't offload the accumulated pressure of the day, we can soon suffer burnout. Bringing the office home to the family can also lead to broken relationships.

In addition to the mindfulness meditation, Christopher has included affirmations in the recording. These are designed to help foster a more positive workplace environment, addressing perfectionism, proactivity, and boundaries.

Music by Rockot.

Transcript

Post work stress busting wind down. It's important to establish transition routine in which you switch from work to wind down. We can handle one day's stress but we can't handle the accumulation of days piled one on top of another without there being a release valve to let all the pressure out. This is that release valve. This is a deep mindfulness meditation designed to help you let go of tension. It also includes affirmations designed to build a better workplace experience. Lie down on your back in a quiet space, Arms out by your sides, Palms facing upwards. Your legs stretch out and open by 8 to 12 inches and allow your eyes to gently close. Shift slightly to get even more comfortable and relax. Feel the weight of your body sinking into the surface you are resting on, Sinking into peace. Allow gravity to pull at the day's tension, Releasing it, Letting it flow out of the body. Relax the top of your head as if the scalp just softens and then relax the forehead. Let your eyes drop into the back of your sockets and feel around the eyes. Check on your jaw, Making sure it's not clenched. Allow that to soften so the jaw opens a little. Feel your entire face relaxing, Letting go, Letting go, Letting go. Relax your throat and then the back of your neck and feel the sensations in the throat and neck as you relax, The changes that occur with the softening. Move down into the shoulders, Feeling what's happening and releasing any tension. Let your arms fall out of the shoulder joints. No need to hold them on. Relax your upper arms. Relax your lower arms. Put your attention into the palms of your hands. What sensations do you notice in the hands? The hands are very sensitive, Very alive. Relax your fingers, Letting go, Letting go, Letting go, Allowing the fingers to fall out of the sockets. Feel the heaviness of the body. Surrender the body to the floor. Bring your attention to your chest. How is breathing moving the chest right now? Allow it to relax. Then down into the abdomen, Letting go of any holding and notice the gentle movements that happen with each breath. The rising on the in-breath, The falling on the out-breath. Feel your back. Feel where the back makes contact with the surface you are resting on. Imagine small whirlpools at these points and as they spin, They pull any tension out of the back. Any tension out of the body. They become portals from which you can release tension from the body back down into the earth and sink deeper into the surface you're resting on. All the while letting go, Surrendering the body. Feel the buttocks pressed into the surface you're resting on. Release any holding. Move your attention down your thighs, Feeling anything they're in contact with. And letting go, Relaxing. Feel your calves. Feel a slight pressure as they make contact with whatever you're resting on. Allow them to soften. Let your legs become heavy. Relax the ankles so the feet begin to fall out of the sockets. Relax the feet and let go of the toes. As you let go of the toes, Of any tension, Is there any subtle movements that you can feel? And now spread your awareness over the entire body. A heavy, Relaxed body. Now pay attention to your breath. Feeling the expansion and contraction of your body. Sense the body inflating and then deflating effortlessly. As you breathe in, Silently say to yourself rising. As you breathe out, Silently say falling. Stay with the changing sensations in your body. Rest in the breath. No effort. Relax. Let go. When your mind wanders, Gently bring it back to the breath. As you breathe in, Say to yourself rising. As you breathe out, Falling. Rising. Falling. We will now begin our affirmations. I ask your subconscious mind for the permission to accept these as truths that slowly dawn upon you, Bringing great transformation into your life. Repeat after me, Either aloud or in your mind. I release the need for perfection. I do my best and that is always enough. I release the need for perfection. I do my best and that is always enough. I let go of things beyond my control. I focus on what I can influence and change. I let go of things beyond my control. I focus on what I can influence and change. I confidently set and communicate clear boundaries to foster a healthy work-life balance. I confidently set and communicate clear boundaries to foster a healthy work-life balance. Setting limits is a sign of strength. I am assertive in maintaining boundaries that support my productivity and happiness. Setting limits is a sign of strength. I am assertive in maintaining boundaries that support my productivity and happiness. Now return to just breathing for a moment. Feeling the rising and falling that occur with the breath. You have just planted powerful, Life-affirming seeds. Every time you listen to this program, You are watering those seeds. Prepare for the beautiful new garden of life that will slowly begin to bloom in your everyday experience. Consider making this meditation a part of your transition routine from work to wind down and watch your stress begin to dissolve away.