Welcome.
If you're here after work,
You may notice your mind is still going,
Thinking about conversations,
Tasks,
Things left unfinished,
Or maybe you're just finding it hard to properly switch off.
For the next few moments,
There's nothing you need to do.
Just letting yourself pause here,
Settling into a comfortable position,
Back supported,
Head free.
And then whenever you're ready,
Gently closing down your eyes or softening your gaze and simply settling in to where you're seated right now.
Taking one slow and steady breath in and out at your own pace.
And then letting the breath return back to its natural rhythm.
Now simply resting your awareness on the breath.
Not controlling it or changing it in any way.
Simply noticing the breath as it is right now.
Perhaps observing where the inhale begins and ends.
Where the exhale begins and ends.
Maybe simply noticing where you feel the breath most.
In the nose.
Or the chest.
Super hot,
It's in the belly.
Not controlling the breath,
Just allowing it to be.
Inviting you to continue observing the breath if you'd wish or if you'd prefer beginning to guide your breath down into your belly now inviting you to lightly place one hand on your chest and the other on your belly allowing you to feel the feedback of your belly rise as you breathe in your own time,
Taking a slow and steady breath in,
Feeling your body rise as you do.
And then whenever you're ready,
Slowly breathing out,
Feeling your belly gently falling.
And continuing to take these breaths now at your own pace.
Not forcing the breath or breathing to the point of discomfort.
Just simply breathing down into your belly at a depth that feels comfortable for you.
Your chest should remain relatively still during this movement,
Simply feeling yourself breathing deeply into your belly.
And after a long day,
The mind may still feel quite active.
Thinking about work,
Conversations,
Things left unfinished.
That's okay.
Nothing needs to be solved right now.
Whenever you happen to realize your mind has wandered,
Simply returning back to the breath.
Now letting go of the breath.
Move your hands back down to your side.
And then resting your awareness now on your body.
We can hold a lot of tension from the day in our body without realizing.
Just simply noticing what is already here for a moment.
Than perhaps allowing it to soften if it's available for you You may begin with the face.
Noticing the top of your head.
Your forehead.
The eyes perhaps feeling tired or slightly strained.
Noticing your cheek.
Enjoy.
Possibly holding on to something here from the day.
Gently allowing them to relax and soften.
It's available for you.
Then moving your awareness down into your shoulders,
Noticing any weight you're carrying here.
Or a sense of holding on to something.
Perhaps inviting them to drop just a little.
Moving down into your arms to your hands and your fingers allowing them to soften gently by your side and moving your awareness to your chest.
Noticing the natural rise and fall of the breath,
Breathing.
Perhaps noticing the pace of the breath.
And moving your awareness to your back.
Noticing the surface beneath you,
Supporting you.
Maybe there's a sense of tiredness lingering here in your upper body.
No need to interpret it,
Just allowing it to soften here.
And moving your awareness down into your belly.
Where things often settle after a long day.
Gently inviting it to soften and let go.
It's available for you.
And moving down into your hips,
Down into your legs.
Noticing any sensations here.
Perhaps a heaviness or a warmth.
Or maybe just nothing.
Perhaps allowing them to melt into the surface beneath them.
Allowing the surface to support them.
And slowly moving your awareness down to your feet.
Noticing them against the floor.
And allowing yourself to just experience the body as it is right now.
If any parts feel more noticeable than others,
Simply resting your awareness there for a moment.
Not needing to change it or move past it.
Just allowing it to be,
Perhaps softening it if it's available for you.
Just allowing the whole body to be held in awareness now.
Now letting go of your awareness on the body and simply just resting here now.
You can stay with the breath if that feels natural for you.
Or simply the feeling of just sitting here.
There's nothing to do,
Nothing to hold.
The day stays where it is.
Nothing further is required from you right now.
Just simply resting.
And I'll tell you when it's time.
And then slowly becoming aware of the room again,
Perhaps deepening your breath.
Bringing awareness and movement back into your fingers and toes and expanding that to the rest of your body and then whenever you're ready gently opening your eyes and coming back to the room Knowing this meditation is here for you anytime you've had a hard day and need to switch off.
Thank you.
See you soon.
