Hi,
Welcome to this short practice designed to help you switch off work mode and transition more fully into your personal time.
I'm Susan Guttridge and my hope is that this practice will help you in leaving work behind,
So you can engage more deeply in the moments that await you after your workday,
Even if that means just going to sleep for those of you listening at the end of a night shift.
Listen to this at the end of your workday before you leave work,
But not in a place someone could ask you a work-related question.
And of course,
Please don't listen while driving.
Shift your body into a comfortable position.
Feel your feet flat on the floor.
Notice where your back connects with the chair.
If it feels right,
Close your eyes or simply soften your gaze.
Take a deep breath in through your nose and slowly exhale out through your mouth,
Just at a pace that feels right for you.
Your work demands a lot from you,
Your presence,
Focus,
Problem-solving,
And sometimes the carrying of heavy things physically,
Mentally,
Emotionally.
But in this moment,
You are giving yourself permission to switch off work mode and ease the weight of the day off your shoulders,
Your mind,
And your heart.
Think of it like taking off a heavy backpack that you've been carrying,
Placing it gently down beside you.
Repeat to yourself,
My workday is over.
My workday is over.
And with each slow deep exhale,
Allow your awareness to settle into this present moment with your feet flat on the floor,
The weight of your body comfortably in the chair.
Now I invite you to meet yourself with compassion,
Acceptance,
And gratitude,
All the things we tend to extend so easily to others.
This is your opportunity to extend to yourself.
First,
Compassion.
Whatever today held,
However it unfolded,
The workday is over.
You are here,
Breathing,
Being.
Next,
Acceptance.
The workday has come to a close.
There's no need to replay it.
You have earned the right to release it.
Tomorrow is a fresh start,
But for now,
In this moment,
This time is yours.
Deep inhale in,
Slow steady exhale out.
And gratitude.
What are you grateful for today?
No matter how small,
Take a moment to acknowledge it.
And remember to include yourself.
What did you do well today?
It's easy to focus on what didn't go right,
So now shift your attention to what you did accomplish,
What you did do well,
No matter how small.
As you breathe deeply in,
Allow the workday to fade further into the distance.
You are not your work.
That is only one part of you.
You are a whole person,
Worthy of rest,
Of joy,
Of connection.
Taking another deep breath in,
And releasing,
Exhaling out at a pace that fits for you.
We do need to create sustainable self-care practices,
Ways to put down the job and return to ourselves,
Meeting ourselves with deeper awareness and acceptance.
If this practice resonated with you,
Bookmark it and make it a part of your shift end routine.
All right,
Open your eyes if they were closed,
Give your body a little stretch.
You are alert.
You are present.
Your shift is over.
You have switched off work mode.
Now stepping into your personal life with an open heart,
A curious mind.
Savor every moment of your downtime.
Be well.
