Welcome to unwind after work.
So often we are rushing through our days,
Running from one meeting to the other or we arrive at home and we still are thinking about our to-do list and we are still processing the day at work and we are unable to really be present and to really unwind and we do not allow ourselves a transitional phase between work and downtime.
So you can use this practice anytime you want to clear your mind,
Relax your body and be more present and calm in your life.
So let's begin.
Get yourself in a comfortable position.
You can choose to lay down or you can sit up.
The most important thing is that you feel comfortable.
So feel free to grab any cushions or blankets.
Once you find yourself in your comfortable position,
Take a moment to attune to the contact points of your body and the surface below you.
Notice where your body ends and the surface begins.
Feel your feet,
The soles of your feet,
The back of your legs,
The back of your arms,
Your whole back.
Feel the back of your head and your neck being supported.
If you are feeling a bit activated,
Stressed or anxious,
Allow the lower half of your body to soften and melt into the surface below you.
If on the other hand you're feeling a bit numb,
Dissociated,
Not really here,
Then try to apply a little bit of activation,
Pushing your feet down into the ground below you or pressing your legs into the surface below you.
Take a deep breath in and release out through your mouth.
Let's do that one more time.
Take a deep breath in and let go.
So now we'll practice a technique called the physiological sigh which has been clinically proven to be highly effective and releasing any stress,
Any build-up energy from the body.
It goes like this.
Take two inhales and one big sigh out.
So let's try a few rounds together.
Take two inhales.
One,
Two and sigh it out.
One,
Two,
Sigh out.
Beautiful.
Practice the last round in your own pace.
Allow your belly to soften.
Allow your breathing to be deep and slow.
Imagine with each inhale you are filling up your belly like a balloon and deflating the balloon as you exhale.
These practices help to regulate the nervous system and bring our body and mind back into a state of safety,
Calm and peace.
Coming back down from overwhelm,
Stress,
Worry,
Fear,
Overthinking.
Keep breathing deeply,
Filling up your belly as you inhale and emptying your belly as you exhale.
Now let's start to cleanse our minds from all these thoughts and all the residue left from your working day.
So as you inhale,
Imagine you are breathing in fresh new air and this is cleansing your mind,
Cleansing all thoughts.
And as you exhale you are releasing it out into the world.
Imagine your breath is like a broom sweeping your mind,
Cleansing it.
And your breath like a broom sweeping back and forth,
Cleansing you from the inside and releasing all and any worries,
Concerns,
Fears,
To-do lists that are still wandering around in your mind.
Once the broom has finished its job,
Noticing how clear and spacious and empty your mind feels.
Now bringing our awareness down into our bodies and ask your body,
Body is there anything else?
Is there anything else you want me to pay attention to,
You want me to bring my awareness to today?
And start to feel any sensation that arises for you.
Your body communicates via sensation.
Notice what it's telling you.
Maybe you feel a bit numb in your body and you don't feel a lot of things or even one sensation.
Focus on how the numbness feels.
Stay with that.
Stay with your felt sense.
What can you feel?
The more you practice this,
The more your interception will expand and the more you slowly will start to feel in your body.
On the other hand maybe you are feeling a lot of things and you have a very high interception.
In that case focus on a sensation that is the loudest for you.
Beautiful.
Now slowly bring your awareness back to the contact points of your body and the surface below you.
This little moment of self-care,
Just 10 minutes of being with yourself can have such a profound impact in your day.
See this as a transitional phase from work into your personal life.
This is your third space in between.
Whenever you feel ready you can gently peel open your eyes and come back into the space that you're in.
Setting an intention for yourself.
Perhaps there's something you'd like to do today.
Maybe it's to do nothing and to relax.
Perhaps it's spending quality time with your loved ones or with yourself.
Allow your intention to arise and then thank yourself for being here.
For showing up for yourself.
I wish you the most beautiful afternoon,
Evening,
Night and I'll see you soon.
