Good evening,
My friends.
Let's settle in and surrender to the day.
Let's find ourselves laying in bed,
Maybe with the blankets on us,
Or maybe not.
And we're just gonna take a few moments to let the day go.
From here,
We are going to breathe in through the nose and out through the mouth.
And I'd like you to get as comfortable as possible.
You can lay on your back,
Or maybe lay on your side.
Just know that you have done enough for today.
Everything is done,
Everything will be okay,
And this is your time to send a little love note to your nervous system.
Go ahead and unclench your jaw.
Place the tongue at the bottom of the mouth.
Soften your cheeks and the space between your eyebrows.
Smooth the forehead out.
Drop them shoulders down.
And just notice how you feel.
Not to judge,
But just to notice.
Know that you've done enough today.
For others and for yourself.
And know that this time that you spend on your self-care will have a positive impact on you mentally,
Physically,
And spiritually.
And let's begin with our breath sessions.
I'm just going to cue some simple cleansing breaths,
Inhaling through the nose and exhaling through the mouth.
We're going to take slow,
Gentle inhales through the nostrils.
And long exhales through the mouth.
Inhaling softly through the nostrils.
And release.
And we will just continue on with this breath.
Just notice the temperature of the air flowing in through your nostrils.
Feel that air travel all the way down to your belly and back up past your ribs and your chest and coming up the back of your throat.
Just continuing on.
Slow inhale through the nose.
Fill up that belly with as much air as you can.
And get all the breath out of the belly.
And again,
Inhaling through the nose.
Release.
And I invite you to isolate yourself and I invite you to repeat to yourself,
I have done my best for today.
I have done my best for today.
And let's go ahead and seal that with a nice,
Great big smile.
Everything you did today was a success,
Even if all you did was roll out of bed and take a shower.
I am proud of you for today,
For all your efforts today and each day that follows.
And I want you to really just sink in and believe this for a few moments together.
I have done my best for today.
Continuing on with the breaths,
Nice and gentle.
And let's repeat that again.
I have done my best for today.
I have done my best for today.
Notice how that feels as you repeat that mantra to yourself as many times as necessary.
Know that your efforts do not go unnoticed.
Even if you think nobody is noticing,
People do notice,
They just don't always say it.
And let's continue on with our breath for just a few more moments together.
Repeating that mantra to yourself as many times as necessary.
Inhaling through the nose,
Exhaling through the mouth.
Feel your body getting heavier in the bed.
Feel that breath traveling up and down your body.
Know that that breath is what you can control in this moment.
Feel your body sinking deeper into the cozy blankets,
Deeper into your pillow,
Deeper into your bed.
I have done my best for today.
And let's go ahead and seal it with another great big smile.
And just list one thing that you're grateful for right now,
Whatever it may be.
Maybe just making it to meditation and laying down,
Being still for a moment,
Is something you can be very proud of.
Let's take three more breath cycles together.
Gently inhale through the nose.
Nice big,
Loud,
Audible exhale.
Sigh it out.
And again,
Inhaling through the nose.
Release the breath.
Release the tension from today.
One more.
Notice how your body feels in your space now.
Know that I'm proud of you for all your efforts today.
And have a great rest.
Sweet dreams,
My friends.
Good night.
