Welcome this is Heidi Reeves and if your mind hasn't stopped All day,
You are in the right place.
For the next few minutes,
We're going to give your mind somewhere to rest.
Find a comfortable position,
Sitting or lying down.
Let your hands rest.
And take a deep breath in,
Bringing the breath from your toes to your crown,
Holding at the very top.
And then exhale and let that breath gently cascade back down the body and let your eyes flutter closed.
Take a slow,
Deep breath in through your nose.
Bring it from your toes to your crown.
Hold at the top.
And then gently exhale out your mouth.
Long,
Slow and easy exhale.
And do this again,
Breathing in through your nose,
Bring the breath from your toes to your crown.
Holding at the top.
Gently exhaling out the mouth.
And this time holding at the bottom.
Just one more time,
Inhale through the nose.
Hold at the top.
Exhale out the mouth.
Hold at the bottom.
Coming back to your normal breathing.
Notice as your breath comes in and out.
And as you exhale.
Let the weight of your body settle into whatever is holding you.
And your mind may still be going.
You may be replaying a conversation.
Running through a list.
Working through a solution to a problem.
That's normal.
Just notice that it's happening.
Thoughts happen.
And bring yourself back to your breath.
Noticing.
Where the breath comes into the body.
Do you notice it at the back of the nose,
Your throat?
Your chest or your belly Where do you notice your breath?
Sometimes our mind keeps watch long after the day is over.
It goes over things,
Looks for solutions starts to prepare for what comes next.
Acting as a guard.
This guard who's been standing at the gate for a very,
Very long time.
And this guard was never told.
They could leave.
For the next few minutes.
Give that part of yourself.
Permission to rest.
Permission to fully rest.
Silently Say.
Thank you.
You can rest now.
Know that I am here and I'll keep watch.
Begin to bring your attention out of your mind,
Out of your head and back into the body.
Into your hands,
Feel your palms,
Your fingers.
Notice the temperature of the air on your skin.
Notice your feet.
Feel your heels and the soles of your feet and your toes.
Feel the places where your body meets whatever's beneath it.
Feel your hips,
Your back,
Your legs.
Let yourself become.
A little heavier.
As heavy as a body should be.
You don't have to hold yourself up here.
Let the chair or the bed.
To more of the work than it was a moment ago.
Soften your jaw.
Let your tongue rest.
Soften around your eyes.
Let your shoulders drop and your neck release.
Feel the chair or the bed.
Supporting you.
And feel the ground beneath the floor.
And the Earth,
Mother Earth,
Beneath all of it.
Holding everything that you're carrying.
And not tiring.
You are not the only being holding everything up.
When a thought comes.
Notice it.
Let it move through.
And come back.
Back to your breath.
And the weight of your body.
Back to the earth holding you.
Back to your hands.
And your feet.
Back to the ground.
Back to your breath.
Each time you come back to the breath.
Notice there's a little more room.
A little more focus,
More presence.
Imagine.
You're in a house at the end of the day after everyone has gone home.
The rooms are quiet,
The lights are low.
There may still be a few things left out.
Signs of things that may have happened during the day.
And nothing more is coming.
Nothing left to watch for.
And let yourself rest in this place.
In this quiet house.
The quiet.
After everything.
Take a slow breath in and let it go.
May feel different.
You may feel more space.
More calm.
Just notice where you are now.
Begin to move your fingers and your toes.
Take a deep breath in.
Hold at the top.
And exhale.
All the way down your body.
And when you're ready,
Gently blinking your eyes,
Open.
