So it's the end of the day and you're needing to transition your headspace from being ultra busy to slowing down.
I'm going to share with you a technique that is quick and easy to use whether you're coming home from the office or even if your office is at home.
Investing the time to help the body and the mind shift from one gear down to the next is healthy not only for one's mental well-being and physical well-being but also for our relationships.
You can use this technique in literally any situation,
Any environment.
You can be driving in your car,
You can be sitting outside in the garden,
You can be walking,
Lying on your bed.
The science behind this technique is that we intentionally process our day as opposed to waiting for the brain to process it in its time and this is often when we start slowing down,
When we start relaxing and that includes sleep time.
If one struggles to sleep,
Struggles to stay asleep,
This can often be because of the busy mind which is processing the day's events in the background.
Now we're going to pull those events to the foreground and intentionally focus on them just for a short while,
Give them all our attention and then let them go.
This is a beautiful instruction for the mind-body system that you are in control.
So set that intention to be in the controlling seat of your brain,
Of your thoughts and let's begin.
Let's start by taking a few slow breaths in and out,
Breathing deeply and intentionally exhaling as much as you can.
Exhale through an open mouth and breathe in through the nose.
Once you have done that for a few rounds,
Bring your awareness to your whole body,
Feeling the front of your body,
The back of your body,
The left and right side,
The top of the head,
The soles of the feet,
Feel inside the tummy area and then let that focus go as we now start to work through the events of your day.
Go right back to the beginning of your day.
You remember waking up?
You remember your first thought,
Your first movement,
What your body felt like?
Take a moment to notice what you remember.
If you see that your mind is wanting to take you along a journey or a story as you ponder some of these memories,
Gently bring the focus back as you give each point of memory just a few seconds of your attention before moving on to something else.
It's important to keep this flow and if you catch yourself wandering off,
Just gently bring yourself back.
Now bring into your mind's eye something that you did in the first part of your morning after getting up,
The first memory that comes to mind,
Be with that,
Whatever it might be,
Perhaps remembering the clothes you chose to wear,
Taking notice of your emotional state from earlier this morning,
Remembering what you had to eat for breakfast,
Remembering who you spoke to and if you didn't speak to anyone,
What did you think about,
What was the quality of your thoughts like this morning?
Breathe into that and let that go.
Moving on into your mid and later morning experience,
What do you remember?
Allow those first few memories to surface up and just recall a moment,
An experience,
A sensation.
Now moving on,
The middle of the day,
What do you remember about this time?
What was going on for you now internally?
Where were your emotions at?
What were you thinking?
What was happening?
What was your body feeling like?
And now let all of that go,
Sigh out.
We move a little further into your day,
Early to mid-afternoon,
What memories are there?
Allow them to surface,
Just spend a few seconds on each one,
Letting them go now as we move further around the clock towards late afternoon.
What has taken place for you during this phase?
Stands out for you.
What do you remember most immediately?
Let your mind go there,
With your keen focus and attention,
Just for a few seconds.
Then move on to another memory.
And now as you find yourself at the end of the day,
Where are you at right now?
What's happening internally for you?
What emotions are you feeling?
What thoughts are busy?
Are there sensations in the body?
Are there worries?
What comes up for you now,
Right now,
In this moment?
Give it your full attention,
Each one,
For a few moments,
And then move on to the next.
Now let's take one slow,
Deep inhalation.
And then as you slowly release that breath,
Release all the thoughts,
All the memories,
Everything that you have just been processing over these past few minutes,
Let it all go.
Let it wash down from you like water,
Cleansing the body.
You have cleansed your energetical body,
Your mental body,
Your emotional body,
And your physical body.
So feel yourself now,
Beautifully connected and grounded in your physical body.
Feeling the soles of your feet,
The top of your head,
The back of your body,
The front of your body,
Left and right sides.
And relax your belly.
Relax your chest.
Bring a smile to your lips.
You relax the facial muscles.
And let's repeat together.
I now mentally instruct my whole self to release my day from my mind and my physical body.
I now mentally instruct my whole self to completely release my day from my mind and my physical body.
One more breath in,
Breath out.
And with our attention on the whole body grounding down,
We can now move into our next chosen experience with more calm,
More centeredness,
And more presence than before.
Wishing you a pleasant evening.
Until we meet again,
Do take care.
