Hi,
This is Natalie.
This practice is called Coming Home After a Long Day,
And it is a gentle evening meditation to help you come home from the day,
From effort,
And back into yourself.
So,
Take a moment to arrive.
You might want to sit or lie down,
Whatever feels most natural right now.
There is nothing you need to fix,
Nothing you need to reflect on.
This is simply a space to come back.
Begin by noticing where your body is making contact to the ground,
The weight of your legs,
The support beneath your back or hips,
The place where your body is being held without effort.
Let the day start to loosen its grip.
You don't have to go through it again.
You don't have to process it.
Just notice the day is over.
Bring awareness to the shoulders.
So often,
This is where the day lingers.
As you exhale,
Imagine the shoulders gently dropping,
Not collapsing,
Just no longer holding.
Feel the jaw soften,
The tongue resting heavier in the mouth.
Let the space behind the eyes widen as if the mind itself can lean back.
Now,
Bring gentle attention to your breath.
No technique,
No control.
Just noticing the natural rhythm.
With each exhale,
Imagine you're stepping further inside yourself,
Away from conversations,
Decisions,
Responsibilities.
Not withdrawing,
Just returning to yourself.
Sense the center of your chest,
Not as emotion but as presence.
This is where you live,
Beneath the rolls.
With each breath,
Feel yourself arriving here more fully,
As if you're taking off a coat you've been wearing all day,
As if you're setting something down that no longer needs to be carried.
You're allowed to be here without doing.
Rest in this simple awareness for a few moments.
Nothing to deepen,
Nothing to improve.
Just being.
If thoughts come,
Let them pass like sounds in another room.
You are home now.
Begin to notice the room around you again,
The temperature of the air,
The subtle sounds.
Gently move your fingers or toes.
Slightly turn your head to the left and to the right and back to center.
Inviting small movements back into your body.
And whenever you're ready,
Open your eyes.
Bringing the sense of home with you into the rest of your evening.
