Hi and welcome my friend,
I am so glad you pressed play.
Whether you're walking,
Driving,
Commuting,
Or just taking a breather between work and home,
This is your time.
This is your transition.
This is you choosing to reset.
This is you choosing to create an evening that you enjoy,
No matter how busy work is.
Work-life balance is not something you seek externally,
It's something you create.
It's how much time and energy you dedicate to looking after yourself among all of the other things that you have to do.
And this is what this track is about.
This practice is made to be done with your eyes open,
Actively engaging with life around you,
Though you can absolutely choose to receive it with your eyes closed,
Sitting or lying down comfortably if it's safe for you to do so right now.
So obviously just a quick safety note,
If you're driving,
Of course don't close your eyes,
When we're doing visualization exercises as well,
And keep your hands on the wheel when we're moving our body.
Just stay safe and adapt it to whatever you're doing.
So you don't have to follow all my instructions if it's not safe.
So let's begin together with a big cleansing breath,
Which means big inhale,
Deep through your nose and out through your mouth.
Let it all go.
It can go with a sigh,
Audible sigh.
Make time to take three deep breaths like this.
I invite you to keep breathing deeply like this and to keep releasing the air powerfully,
Maybe with an edible sigh,
And let go of the stale energy you have accumulated today for as long as you need.
And then stop when you feel refreshed.
Now as you're doing this,
Make sure you let your shoulders drop a little.
Maybe roll your shoulders,
Give them a shake,
Let the tension start to ease in your body.
You're safe here,
You're in between,
And that space between work and home,
That's powerful.
That's where change can happen.
So breathe in again.
And this time,
Imagine that you're breathing in possibility and change and refreshing energy.
Smile and breathe out.
Let go of whatever feels heavy right now.
Know that you're physically,
Mentally,
And emotionally resetting your day.
You don't have to carry anything forward.
Doesn't that feel good?
Tune into your senses now,
However that presents.
Maybe you want to notice some colors around you,
Some sounds,
The light.
Is it a bright light or is it a warm light?
What's the room like around you?
What's nature like around you?
People,
Cars,
Is there stillness around you?
Is there movement?
This is mindfulness,
My friend.
We're not judging the quality of what we're noticing,
We're simply noticing.
Maybe start to notice the sensations in your body.
Where do you feel any tension,
Any comfort,
Any discomfort?
You're here,
Be here,
Be present.
Keep taking big breaths if it helps.
So much of our anxiety is created by rehashing the past and planning the future.
Right now,
You're choosing how to step into your evening without that anxiety.
All right,
Now let's let go of the day.
For good.
Let's acknowledge something that perhaps didn't go to plan today.
Something that feels uncomfortable,
Unfinished,
Maybe,
Because that's life.
Breathe in,
No need to relive it.
You know what it is,
Right?
Now,
As you breathe out,
Let go of the urge to fix it before tomorrow.
Whatever it is,
It can wait.
Tell yourself,
I've done my best today,
It can wait.
If you can,
Put a hand on your heart,
I've done my best today,
It can wait.
Now,
Maybe bring something to mind that went well,
Big or small.
Maybe you solved something tricky.
Maybe you supported someone.
Maybe you made it through a tough meeting or a moment.
And even if nothing specific comes to mind,
Say to yourself,
Well done me.
Does it feel weird?
Take a breath in,
Smile,
Think about something that went well or nothing.
Well done me.
Let that pride land in your body.
It's okay to be on your own side and to make time to recognize the things that you've done well.
Even if you don't remember anything specific,
Well done you indeed.
You survived another day and now you're making time for yourself.
Big breath in,
Unclench your jaw,
Maybe give it a wiggle,
Release the tension in your scalp,
Your face and your hands.
Maybe roll your shoulders back and down again.
Big breath in and out.
Become comfortable.
Imagine you're on holiday.
Doesn't that feel amazing?
You're not at work anymore,
So you're essentially on holiday until you go back,
Right?
This is your time.
Now ask yourself,
What kind of evening do I want to create?
How do I want to feel?
What does freedom feel and look like?
How would I feel like if I was on holiday?
Think about the energy you want to bring home or to the next step of your day.
The energy you want to bring to yourself and to the people you care about.
Visualize it.
Visualize snippets of your evening,
However it presents.
Are you laughing?
Relaxing?
Cooking something delicious?
How are you feeling?
How are you present?
Present in the moment.
Cutting off the past.
Cutting off the future.
And truly present with your family,
Your pets or your space.
Have a think about it,
Whether you're visual or not.
What comes to mind?
What does it feel like?
What does it look like?
This re-energizing evening.
Now tune into your body.
What does your body need after today?
What would feel really,
Really good?
Is it movement?
Connection?
Rest?
A stretch?
A bath,
Maybe?
What kind of meal would make you feel good?
Think about things like screen-free time.
Maybe a little music,
A good book.
And picture yourself actually doing it.
Enjoying your time off,
Feeling proud of yourself.
And as you're thinking about this,
Some resistance might come up.
And that's okay.
But think about how you're going to feel if you do those things that are good for you tonight.
How are you going to feel after?
And now bring to mind anything that you tend to do in the evening.
Usually that doesn't make you feel great.
So maybe it's overthinking,
Snacking,
Scrolling,
Taking your work emails,
Watching the news.
Whatever it is,
Be gentle with yourself.
No judgments here.
We're all human.
Say to yourself,
Just for tonight,
I'll try something different.
And on your heart,
If that feels good,
Maybe just have a bit of a stretch so that you refresh your energy and tell yourself,
Just for tonight,
I'll try something different.
And if your mind drifts back to work later tonight,
That's okay.
That's normal.
But here's your permission slip to say something like,
I've done enough for today.
I am enough.
And it's okay to take time for me.
So whatever feels right for you,
Say it out loud or silently right now.
Just to practice.
I've done enough for today.
I am enough.
I've done enough.
And it's okay to take time for me.
Let those words or anything else that you want to tell yourself really sink in.
Let them be your energy.
Anchor if you need them later on.
Your day doesn't have to set the tone for your evening,
My friend.
You're shaping your life,
Your way right now.
Now,
If it feels good and you can safely do so,
You might be able to imagine that you're cutting off strings.
And the strings are the responsibilities,
The stories,
What happened during the day.
And with your fingers,
Like little scissors,
You can physically imagine that you're cutting them off you.
You're physically and energetically stepping away from your past and what happened today.
Whether you're doing this or not,
Breathe deeply.
Think about the great evening ahead of you.
Lock it in.
Now take one final breath in with a smile if it feels good.
Fill your lungs with positivity,
With calm,
With possibility,
And determination to be on your own side.
And now exhale fully.
Let that signal to your brain,
We're doing good.
It's safe to relax now.
Thank you for showing up for yourself,
My friend.
Thank you for creating this space between your two worlds.
Come back to this anytime you need a reset.
It's always here for you.
Enjoy your evening,
My friend.
And take care.
