Welcome to this meditation to help you ease the transition between work and home.
Experiencing a few minutes of stillness after a busy or stressful day can help act as a reset and create some separation between your work and home life.
To begin,
Get comfortable,
Sit up tall,
And close your eyes.
Begin by taking three cleansing breaths,
Inhaling slowly through your nose and exhaling audibly through your mouth.
Now bring your left hand to your heart and your right hand to your belly.
Inhale through your nose,
Holding it at the top for a count of three.
Then open your mouth and let it out with a sigh.
Repeat this three more times.
You'll feel your hands rise and fall with your breath.
Now as you continue to breathe naturally,
Relax your hands into your lap.
As you breathe naturally here,
See if on each exhale you're able to release any lingering tension from your face,
Your neck,
Your shoulders,
Your back,
Your hips and thighs,
All the way down to the tips of your toes.
Just keep breathing naturally and if your mind wanders,
That's okay.
Simply notice that your mind has wandered,
Acknowledge that and come back to your breath,
Noticing whether you're on an inhale or an exhale.
Your workday is done.
All there is to do right now is rest in stillness,
Leaving behind the busyness and stress of the workday.
Now notice the momentum in your mind.
Just taking a moment to think about the stress of the day,
Any problems or frustrations that you faced and imagining with every exhale,
Those negative thoughts and feelings start to leave your body through your nose or your mouth or perhaps dissolving away into the seat or surface beneath you.
Breathing in calm and clarity and breathing out any unresolved problems or thoughts,
Breathing in joy and as you breathe out,
Breathing out any frustrations,
You feel comfortable,
Relaxed.
You might even bring a smile to your face as it feels good to let all of that negativity go.
I'm feeling thankful as you're now ready to embrace your time at home and whatever it has to offer you.
Now bring some movement back into the body,
Perhaps wiggling your fingers and toes or rolling your shoulders and when you're ready,
Gently open your eyes.
Thank you for taking this time to practice with me today and have a wonderful,
Peaceful evening.
I'll see you in depth.
