Hi,
Friend,
I'm Sheena Jean from Make One Day Happen,
And this is a take 10 evening practice.
We'll use some breathwork,
Crystal singing bowls and visualization to end your day in a regulated nervous system state.
Optimize your mind and body for rest and help you tap into a state of gratitude.
Grab a pair of headphones and let's get started.
First,
We'll begin by getting your wiggles out,
Shake some things off.
Start moving your wrists,
Wiggling your arms.
Move into the hips,
Shaking the hips,
Getting a spinal twist in to simulate the vagus nerve.
Rolling your shoulders,
Getting a neck roll into one side and then the other.
And then start to find your way towards stillness.
Coming to the bottom of an exhale,
Empty all the air from your lungs.
And start to breathe in through the nose into your belly first.
So filling it up like a balloon,
As far as it can go.
Then start to move the air and your awareness into your heart space.
Filling up the lungs,
Sipping in a little bit more air at the top before you exhale,
Audibly let the day go.
Very good.
Let's do that again.
So inhale into the belly.
Pulling the air up into your lungs,
Sipping in a little bit more as you drop the shoulders away from the ears.
Exhale audibly,
Ah,
Let it out.
Once more,
Biggest breath so far of your day,
Inhaling into the belly.
Fully inflating the diaphragm before moving into the heart space,
Bringing all the air up into your lungs,
Sipping a little bit more in as you hold a little bit longer and sigh a little bit louder.
Ah,
Beautiful.
Make our way into some of Ritchie box breathing.
Start by inhaling through the nose for four,
Three,
Two,
One.
Hold full of air.
Hold full of air for four,
Three,
Two,
One.
Exhale through the nose for three,
Two,
One.
Hold empty for three,
Two,
One.
Let's repeat.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Exhale for three,
Two,
One.
Hold for three,
Two,
One.
Good.
Let's take two more rounds at your own count and your own pace.
Trusting your intuition to guide you.
The end of that second round.
Start to notice where you're at.
Giving yourself permission to slow down.
Allowing your thoughts to soften.
Start to imagine a green wave of energy.
Start to imagine a green wave of energy coming out of your heart.
Starting to wash over you.
It's a wave of gratitude.
It's warm.
Embraces you like a big hug.
And it allows you to start to tap in to all of the good that's all around you.
Finding gratitude for your breath.
Finding gratitude for your body.
As you reflect on your day,
Bring to mind three things that you're most grateful for that have happened this past 24 hours.
Take some time to tap into the emotions,
Visualizing what was happening.
Noticing where in your body gratitude tends to show up the most.
Imagine your gratitude.
It's an energetic field as you reflect on the things you're most grateful for.
Visualize yourself sending those vibrations of gratitude to the people,
The situations,
The things that you're feeling most gratitude for today.
Visualize yourself sending those vibrations of gratitude to the people,
The situations,
The things that you're feeling most gratitude for today.
Visualize yourself sending those vibrations of gratitude to the people,
The situations,
The things that you're feeling most gratitude for today.
Visualize yourself sending those vibrations of gratitude to the people,
The situations,
The things that you're feeling most gratitude for today.
If you find your mind wandering,
Gently bring it back into your heart space,
Returning to that green glow of energy.
If you find your mind wandering,
Gently bring it back into your heart space,
Returning to that green glow of energy.
Complete your gratitude practice today by extending some gratitude towards yourself.
Acknowledging yourself for showing up to this practice,
For choosing to make time and space to come flex your gratitude muscle.
Acknowledging yourself for showing up to this practice,
For choosing to make time and space to come flex your gratitude muscle.
Trusting that the more you practice gratitude,
The more things you will have to be grateful for.
Taking a deep breath in through the nose,
Filling up the belly once more.
Bringing it up into the heart space.
As you exhale gently,
Returning to that wave of gratitude washing over your body.
Thank you so much for allowing me to be your gratitude guide.
Look forward to practicing with you again soon.
