Hey there!
So today,
Let's do a little evening release practice,
Which of course is great before bedtime,
But also a nice way to reset in the middle of the day if needed.
Let's have a seat.
Make sure you're nice and warm.
Maybe bring the soles of your feet together for this one in a butterfly pose,
Or just cross-legged if you prefer.
As you settle into this position,
Become aware of your hips easing down and opening up,
And start to notice your breath coming in and out.
Picture the whole length of your spine,
From the base of the tailbone,
The sacrum,
The low back,
Middle and upper back,
And the neck.
Continue noticing your natural breathing,
And start to extend each inhale and each exhale,
Slowing everything down bit by bit,
Feeling this upward energy going up your spine as your hips crown down.
Check in with how you're doing today,
Remembering any sankalpa or intentions you had for the day,
Or maybe you'd like to set one now for the rest of the day or evening.
Taking care to breathe slowly and deeply here.
There's no rush.
Allow any intrusive thoughts to float on by.
In your seat,
Continue lengthening upward,
Tailbone to crown,
And grounding downward from the hips through the legs,
Softening your shoulders and relaxing your face.
Feel free to adjust into a new,
Comfy position if needed.
Whether you choose to stay as you are,
Or choose to rearrange yourself,
Be mindful of your slow,
Deep breath for a few more rounds as you clear your mind of the day so far.
Return to your normal breath when you're ready,
Gently keeping the awareness of it flowing in and out.
Keep your eyes closed if you had them already,
And notice the lids softly touch each other.
Maybe you'd like to end with your hands at your heart,
Bowing your head gently down to feel a nice stretch in the neck and spine.
Thank yourself for showing up for this practice,
And until next time,
Have a good one.
