Welcome,
I'm Teresa and I'm so glad you're here with me.
You made it through the day.
The conversations are over.
The people have gone home.
Or maybe you finally arrived home yourself.
And now there is nothing else you need to say.
No one is waiting for your response.
No one needs you to make the right face.
You don't have to think of another question to ask.
You don't have to follow another conversation.
You don't have to read another room.
For these next few minutes with me,
You can simply stop.
Take a nice easy breath,
However your body wants to breathe right now.
And maybe let yourself exhale,
Not a big intentional breath.
More like the kind of exhale that happens when you finally close the door behind you.
Notice whatever is supporting you right now.
Maybe you're lying in bed.
Sitting on the couch.
Still sitting in the car.
Maybe you found somewhere quiet and you're finally alone for a moment.
Feel the weight of your body.
And notice that right here,
You don't need to respond to anyone else.
Sometimes after being with people,
Our bodies leave the room,
But our minds stay behind.
We replay.
Why did I say that?
Was I talking too much?
Did they think I was weird?
Was that joke actually funny?
Did I interrupt anyone?
Was I too shy or quiet?
Should I have stayed longer?
Did anyone really want me there?
And suddenly,
The social event that ended 20 minutes ago,
2 hours ago,
2 weeks ago,
Is still happening inside us.
So if your mind is replaying today,
You don't have to tell it to stop.
It's probably trying to help.
Trying to understand.
Trying to make sure you didn't miss something important.
Maybe you can simply tell it.
We don't have to figure that out right now.
Not that it doesn't matter.
Not to stop thinking about it.
Just,
We don't have to figure that out right now.
Let that land in your body.
There is nothing about today's conversations that need to be solved in these next few minutes.
If something genuinely needs your attention,
You can come back to it later.
Right now.
Hear with me.
The social day gets to be over.
Bring your awareness to your face.
Maybe you've been using these tiny muscles all day.
Smiling,
Responding.
Reacting.
Showing interest.
Concentrating.
I invite you to let your face go neutral.
No expression required.
Notice your eyes.
They've taken in so much information.
Faces,
Movement.
Light.
People.
Maybe they would like to close or soften.
Or stare at absolutely nothing for a while.
Just let them.
Notice your jaw.
Your mouth.
Your tongue.
They've done enough talking.
There is nothing else you need to say right now.
Notice your shoulders.
Maybe they've been carrying a little more tension than you realized.
See if they would like to drop.
Even five percent.
Not because they need to,
But because the work is over.
Notice your hands.
Your belly.
Your legs.
Let your body slowly remember that it belongs to you.
You don't need to orient toward anyone else right now.
You don't need to notice whether someone is comfortable.
You don't need to anticipate what someone might need.
You don't need to wonder what anyone is thinking.
For these few minutes,
Your attention gets to come back to you.
Maybe ask yourself gently,
What would feel good for me right now?
All right,
What should I do next?
Not what would be productive.
Just what would feel good.
Some quiet time.
A shower.
Something warm to drink?
Changing into comfortable clothes.
Turning the lights down.
Music.
Silence.
Some comfort TV.
Curling up under a blanket.
Movement.
And alone time.
You don't have to do any of these things,
Just notice whether your body answers.
Because after spending hours noticing everyone else,
Maybe it's your turn to notice you.
Take another comfortable breath.
And if your mind begins replaying the day again,
Maybe offer it this same gentle reminder.
We don't have to figure that out right now.
You are allowed to have enjoyed yourself and still be exhausted.
You are allowed to love people and need to recover from being around them.
You are allowed to need quiet after connection.
You are allowed to leave a wonderful day and still feel completely drained.
Needing recovery doesn't mean the experience was negative.
It just means your nervous system did a lot.
And now it gets to do less.
Take a moment here.
No conversation,
No eye contact.
No reading the room.
No performing.
No responding.
Just you.
Breathing.
Existing.
Coming back into your own space.
If it feels good,
Place one hand somewhere on your body.
And maybe say quietly to yourself,
I'm home now.
Even if you're not physically home yet.
I'm coming back to myself.
The conversations can be finished.
I don't have to replay everything.
I don't have to decide how I was received.
I can let today be enough.
And before we finish,
Maybe notice how it feels to have no one asking anything of you right now.
You don't have to rush away from this quiet.
Stay here for a few breaths.
And when you're ready to move on,
Let the next part of your day be gentle.
You have taken in enough.
Processed enough.
Responded enough.
Now you get to simply be.
Thank you for spending these quiet moments with me.
May you always have somewhere.
Even if it's only a few minutes like these,
Where you can stop reading the room and return to yourself.
And as you return to your day,
Remember as always,
You are loved.
You are whole.
You are enough.
