Workday Wind Down

This is a body scan meditation that focuses on winding down and finding inner peace after a busy day of work.

Transcript

Welcome to this meditation.

This meditation that we're going to guide you through is ideal after a busy day but can work at any moment where you want to get back to yourself.

To make sure you get back to yourself we're going to do a body scan.

We do the body scan because we realize that we're often lost in the past or thinking about the future.

And a body scan is a good place to,

A good way to anchor our mind in the present moment.

Sit down in a comfortable way and then we're going to start.

Breathe in a few times in a relaxed manner.

Be aware of how the breath calms down your body from the inside.

Breathe slowly.

We're going to start the body scan by focusing on the places where your body touches the pillow or the cushion or the chair that you are sitting on.

Feel the places where you touch and use this moment as well.

But if you feel any imbalances in your posture,

Slightly correct them.

But really focus on the touching.

Let go.

Feel your feet slowly go up to the knees.

Feel the weight of your body on your upper legs and your buttocks.

And from time to time you may wander off.

Thoughts may arise,

Problems to solve,

People to meet,

Events from the past or the future rewinding in your head.

During this practice we try just to let those thoughts go.

Just for now we will observe these thoughts and let them go.

We bring our focus back to the sensing of the light.

After we have started with the focus on the seating position and the touch points we are going to go and gently move our focus upwards in the body.

Start with the back.

Feel your underside of your back and slowly go up towards your neck.

Take a bit of time for this and really research,

Really feel what kind of sensations are there when you move up from your lower back to your neck.

Feel the top of your shoulders,

Your shoulder blades and feel how your shoulder blades slowly move with the breathing.

You don't have to do anything for this,

It will go by itself.

Bring your way up to the neck.

And just notice how the body breathes by itself,

Just sits by itself.

We don't have to influence anything.

Just like in life,

Life will flow by itself.

We just observe how life unfolds.

And we also try to observe the behaviour of our minds as they tend to drift away into thought,

Thought form and thinking.

And we just smile and bring back our focus to the body.

We are moving our focus from our neck a little bit down.

And slowly start moving down a little bit towards the arms.

And feel where your hands connect to your legs.

Take time to investigate and to see if there are feelings.

You might feel pressure or tension,

Try to relax.

But you might also feel places that are a bit more warm or a bit more cold.

Do this research but only label,

Don't think too much about the observers you do.

So go down to the hands bit by bit.

And feel where your hands connect to your legs.

And feel where your hands connect to your legs.

And feel where your hands connect to your legs.

And feel where your hands connect to your legs.

And feel where your hands connect to your legs.

And feel where your hands connect to your legs.

Take some time to notice how much life there is in your hands.

You might feel a small buzzing feeling in your hands.

Take some time to appreciate how much detail there is just in your hands,

Just in the touch.

And then slowly move your attention up the arms again,

All the way up to the top of the head.

And then slowly move your attention up the arms again,

All the way up to the top of the head.

And then slowly move your attention up the arms again,

All the way up to the top of the head.

And then slowly move your attention up the arms again,

All the way up to the top of the head.

And then slowly move your attention up the arms again,

All the way up to the top of the head.

We have laid our focus on the top of the head.

We're going to go and move down slowly on the front of the body.

First move your attention to the face and then specifically research the brow area.

This is normally an area where a lot of tension can take place,

Especially from deep thinking or working a long day a lot of tension builds up in the forehead.

Just feel if you can relax and if you can do so.

Otherwise just gently research and relax the brow and the eyes.

If you want,

If this feels good,

Make a slight smile and smile into the face when you relax.

And just take a moment to experience gratitude for the fact that we are able to sense,

That we are able to smell things and see things,

Taste things,

Hear things.

Just realize how grateful we can be just for being able to use our senses.

It's freely given and ours to use.

Now that we have taken some time to sense the eyes and the ears and the rest of the face,

We move down a little bit.

Just slowly put your focus on the whole area from the nose,

The chest,

Until the belly.

Feel how without you doing anything about it,

There are some sensations that are happening because of the breath.

There's a point that you appreciate,

Maybe the nose,

Maybe the belly.

And take some time to observe the physical sensations and the bodily movements that happen because of the breath.

You don't need to do anything about the breath.

Just observe what happens physically.

Thank you.

Reviews

perfect for after a stressy day!

Great! Just note there are 2 voices