This is a check-in practice designed for you to do after work to help you unravel and unwind.
Before we start,
Can I interest you in a wiggle?
While standing or sitting,
Shake yourself out.
Waving your arms,
Twisting your shoulders,
Doing a little dance,
Letting out a sigh,
A hum,
Or a scream.
I'll give you a moment to release.
If you can,
Go ahead and gently lie down on your back with your knees bent so your kneecaps are pointed up toward the sky.
Knock your knees in toward each other so they're touching.
If you can't lie down right now,
That's fine.
Try finding some comfort where you are.
You may have spent the day interacting with people or projects.
Take a moment to consider how your work impacted you today.
Whether that's tension,
Fulfillment,
Frustration,
Or pain.
Have a kind of softness towards yourself that you would a small child.
Close your eyes and observe your breath,
Inhaling and exhaling through your nose.
Place your right hand on your belly and let your left hand rest beside your body,
Palm side up.
Deepen your breath,
Pulling air into your belly and feeling it expand as you inhale and deflate as you exhale.
Imagine your belly is a balloon getting bigger and smaller with your breath.
It may take some time for your body to relax and allow you to deepen your breath,
So give yourself time.
Extending your inhales and exhales when you feel you can.
I invite you to breathe along with my prompt,
And then to the beat,
Which will prompt you to breathe a little deeper over time.
Inhale.
Exhale.
Inhale.
Exhale.
Slowly return to your normal breath,
Removing your hand from your belly and lowering your knees.
Gently roll to your right side to transition yourself towards sitting up if you're laying down.
In your seated position,
Flutter open your eyes.
Thank you for joining me for this practice.
