Welcome to this end-of-the-day protocol designed to let you relax and get your mind off work,
Allowing you to really enjoy the remainder of your day.
So grab a seat or lie down,
Get comfy,
And let's go.
First things first,
Take a moment to tell yourself that your work is done and that there's no need to think about it for the rest of the day.
Anything that needs to get done will get done tomorrow.
Let's move on to 90 seconds of box breathing.
Inhaling for four seconds,
Holding four seconds,
Exhaling for four seconds,
Holding four seconds,
And repeat.
Letting your belly,
Ribs,
And back expand with each inhale and settle down with each exhale.
Starting in three,
Two,
One,
Inhale,
Exhale,
Exhale.
We'll move on to horizon gazing.
This technique requires you to broaden your visual field,
Typically looking at some sort of horizon,
But you can apply this anywhere.
You'll move your attention on your peripherals and your whole visual field rather than focus on an individual spot.
Let's go for one minute,
Relax your eyes,
Take everything in,
And begin.
Moving on to a powerful visualization technique called procedure visualization.
Feel free to close your eyes.
Imagine yourself after work.
You could be doing some sort of activity,
Hanging out with friends,
Or just sitting on the couch watching TV,
Anything that comes to mind.
Now picture work or life stress creeping in as you're trying to enjoy your life.
It's creating discomfort and starting to take away your joy,
But you decide to just observe these intrusive thoughts as if you're watching a movie and you realize that you can let these thoughts just float by without affecting you.
You don't try to stop them,
You just acknowledge them,
Then continue being present and enjoying your day.
You see this happening quite a few times throughout the rest of your day,
And every time you let those thoughts float by like clouds in the sky.
You now feel a strong sense of fulfillment,
A sense of pride that you have now taken back control.
Really sit with these feelings for a moment.
Let's end with a powerful breathing technique called the physiological sigh.
Take a full deep inhale through your nose,
Then another short inhale right after,
And then a long exhale through thinly pursed lips.
It goes something like this.
One minute,
Starting now.
The day is now yours to enjoy.
