Find a quiet place to sit.
Once settled,
Let your eyes close or your gaze soften.
Begin by taking a few full,
Deep breaths.
Following your breath in and following your breath out.
Slowing down the breath.
Take a moment to acknowledge the day you just had.
Without judgement,
Scan the day in your mind.
Notice all the ways in which you gave your time and your energy.
As you hold these things in your mind,
Notice what sensations you feel in your body.
Is there a heaviness in your chest?
Perhaps tightness in your shoulders?
Wherever you notice an uncomfortable sensation,
Breathe into that space.
Breathing into any area of tension or stress.
And on your next exhale,
Breathe out through your mouth,
Allowing yourself a sigh.
Do this as many times as you need.
As you take this time to transition and set down the day,
Remind yourself that you did your very best today with the time,
Energy and resources that you had.
As you continue to breathe fully,
Deeply,
Slowing down the breath,
Say quietly to yourself,
I am doing the best that I can.
I am doing the best that I can.
There is nothing more for me to do today.
There is nothing more for me to do today.
I am enough exactly as I am.
I am enough exactly as I am.
Let your attention return to your steady,
Rhythmic breath.
Following your breath in and following your breath out.
Notice if there are any thoughts about today or about tomorrow that continue to pull you into the past or into the future.
Give these thoughts a label,
Perhaps saying thinking or worrying or planning when you notice these thoughts and let them pass without following that stream of thought.
These types of thoughts are natural,
Human.
It is okay to have them and it is okay to let them go.
Because you have done all you can for others today and now it is time to be there for yourself.
This is a time to gather up your attention from the world around you and turn it inward.
It is a time to pay attention to you and your needs,
Your wants,
Your desires.
Know that you deserve the love,
Care and kindness that you give to everyone else.
Bring your attention to your heart space and breathe into it.
Using your breath as an offering of care and of love.
If it feels okay,
You may wish to place a hand over your heart.
Now say to yourself,
It is safe for me to put down the weight of the day.
It is safe for me to put down the weight of the day.
I am allowed to play,
Have fun,
To feel joy and lightness.
I am allowed to play,
Have fun,
To feel joy and lightness.
My needs and wants matter.
My needs and wants matter.
Simply be curious about what arises for you while continuing to focus your attention on your heart space,
Breathing into it.
What is your heart asking for?
What do you need right now in this moment?
Rest,
Play,
Fun,
Ease,
Movement,
Affection,
Kindness or care or maybe something else entirely.
Whatever your heart is asking for,
Give yourself permission to have this need or desire.
How can you make space for it in this moment and the next one?
Consider how you might offer yourself this need or desire as you transition into the rest of the day.
Know that by sitting down and doing this meditation,
You have already shown up for yourself at least once today.
Start to notice the floor or the chair underneath you.
Sense the touch of your clothes on your skin.
Notice what sounds reach your ears.
Begin to wiggle your fingers and toes and really gently in your own time,
You can return to the room and to the rest of your day.
Realise that this is the moment you see it in your face and only when you look around you light the light of your eyes and eyes.
