Take time now to switch gears,
Resting back in a comfortable position,
Lying down,
Sitting up,
Even standing and walking around a bit.
But noticing what you're carrying with you from your day into this moment,
Imagining perhaps a folder by your side that you could take everything that you've been doing up until now,
Thoughts,
Activities,
Emotions,
And setting them in that folder that you could come back to later.
But right now,
It's time to switch gears,
To rest back,
Welcome in a sense of well-being and ease as you let go of your day,
Opening into this present moment,
To the sounds and the environment around you,
The touch of air on your skin and sensations of warmth or coolness,
Sensations where your body's touching the surfaces that are giving support,
And settling in to a moment of simply being and an ease of simply being.
Setting attention free to wander about the body,
Noticing tensions left over from the day in the jaw,
Facial muscles,
And forehead,
Back of the neck and shoulders.
Welcome natural sensations of heaviness at ease in the arms and hands,
The natural coming and going of the breath as the belly expands gently during inhalation,
Releasing and letting go with each exhalation.
With each exhalation,
The body letting go and settling into a grounded sense of ease and well-being throughout the torso,
Legs,
And feet,
The whole body,
Letting go,
Settling.
And take a moment with the inhalation and exhalation,
Bringing your attention into the breath and the sensations that the breath invites into the body.
And if it feels right,
Let your attention focus into inhalation and exhalation so that they're of equal lengths,
Counting from one to five on inhalation,
One to five on exhalation,
A gentle pause at the top of inhalation and at the completion of exhalation.
During the inhalation and counting one to five,
Attention settling in and around the belly and chest,
Inviting in feelings of being and well-being and energy,
Exhaling,
Counting from one to five,
A wave of energy and well-being spreading out throughout the entire body,
Saturating every cell and tissue,
Bringing renewed energy and vitality into the body.
At the top of each inhalation,
A momentary pause without thinking,
Just sensing the energy and vital life force.
Each exhalation,
Exhalation,
That energy and life force spreading throughout the body being and bringing renewed sense of energy,
A renewed sense of ease and well-being,
Setting aside thoughts and thinking,
Noticing any leftover emotions or feelings from your day,
Noticing if there are any actions that by taking them you can rest back into a greater sense of ease and well-being.
Set the intention to carry through with any actions that you may still be needing to take.
Then again,
Let go of thinking and thoughts and just settle ever more deeply into a sense of letting go with each exhalation to ease and well-being.
Again,
If there are any lingering thoughts of your day,
Imagine writing them on a sticky note,
Putting them in a folder for to-dos tomorrow so that right now you can set them aside,
Settle back into deep ease,
Grounded well-being,
The whole body being refreshed,
All the tensions like water off a duck's back flowing away,
Jaw soft,
Shoulders at ease,
The whole body letting go with each exhalation into ease and well-being.
And with each gentle inhalation,
Feel a sense of energy revitalizing the whole body.
Perhaps again,
A momentary pause at the top of the inhalation,
Feeling that energy coursing throughout the body,
Exhaling,
Nourishing that revitalized energy that you can take with you into the rest of your day.
And when it feels right,
Letting your eyes gently open and close several times,
Feeling the body refreshed and revitalized,
Taking this deep sense of well-being with you now into your day.
