Hi,
Welcome.
My name is Susan Guttridge.
Thank you for joining me for a few minutes as you
prepare to leave work.
This short practice is designed to help you put down the intensity of
work.
It's designed for first responders,
But regardless of your occupation,
If your day was
intense,
Then this is for you.
I invite you to listen to this at the end of your workday before
you leave work,
But not at work in a place where someone could ask you a work-related question.
And please don't listen while driving.
Okay,
This is a brief but crucial mind-body
decompression session.
This is your tool for shifting gears from the demands of your
day-to-day work to embracing the hopefully slower pace and warmth and love of home life.
Before we get started,
Is there something nagging at you?
A sticky thought?
A loose end?
A reminder
for tomorrow?
If so,
Use a notebook or jot it down in a note on your phone right now.
It will help
your mind to stop rehearsing it.
Pause this audio track whenever you need more time.
This practice
is yours and you are in charge.
All right,
Let's drop that workday into a box and leave it there.
Ready?
Let's take a deep breath together.
First off,
Tune into your body.
Start to notice what your physical needs are.
What is your body telling you?
Are you thirsty?
Is your stomach rumbling?
Do you need to take a bathroom break?
Go ahead and hit pause.
Take care of what you need.
I'll wait here for you.
Great.
You've done enough today.
You have permission to leave this day behind you.
Turn towards your home life and all that you are besides the identity that comes with the job.
So,
What burdensome thoughts do you need to lay down in order to let go of today?
Imagine setting them aside as easily as removing your gear.
If your mind is exceptionally busy,
Consider taking a moment to add these thoughts to the
note on your phone or talk it out with someone you trust.
Turning now from thoughts to emotions,
Place a hand on your heart
and check in with your emotional needs.
What emotions are you carrying from today?
Just notice not getting stuck on any one emotion.
Noticing.
Inhaling in.
And letting those emotions flow out on your exhale.
Inhaling in strength and resilience.
Exhaling out the workday.
Inhaling in courage.
Exhaling out the workday.
Inhaling in kindness.
Exhaling out the workday.
And now placing a hand on your abdomen,
What sensations are there in your body?
What's there in your body that you need to let go of as you head towards home?
Inhale in through your nose.
And as you exhale out,
Allow 5% of that tension to release.
Take a couple more breaths just like that.
Now you've given attention to your physical needs,
Your thoughts,
Emotions,
And sensations.
Turning now to notice,
What vibe do you want to carry with you as you head home?
Perhaps something light,
Playful,
Hopeful,
Loving.
Inhaling in,
Allow that intention to fill your heart.
And exhaling out slowly.
Slowing and deepening your breath as you prepare to embrace home life fully.
Your job has had enough of you for today.
Your downtime is your time.
Your time to rejuvenate,
Replenish,
And restore your resiliency.
After all,
Your life deserves just as much if not more of the energy you just gave to your job.
If thoughts of work sneak back in,
Nagging at you,
Please add them to the note you started,
Then anchor back into this one present moment.
Inhaling in strength,
Courage,
And kindness.
Exhaling out,
Releasing tension,
Releasing work.
You're off the clock,
This time is yours.
One suggestion to keep in mind,
Please start your next work day by looking at the note you made.
It's the only way this kind of containment strategy maintains its success.
Okay,
What will further help you ease out of work mode?
Perhaps some music during your commute home?
Or perhaps it's silence you crave?
To foster the healthy habit of leaving work at work,
Try to make this practice a routine at the end of all your shifts.
It's a simple yet powerful way to ensure you're present,
Both at work and at home.
Alright,
Eyes open,
Give a little stretch.
You are alert,
You are present,
You are ready to head home.
Your personal life is waiting to welcome you with open arms.
Your shift for today is over.
Know that my support isn't.
I'll be here to guide you in
leaving work at work next time.
Until then,
Savor every moment of your downtime.
Be well.
