Hello my friend,
It is so good to have you here.
Your work today is done.
It is time now to transition from the activity and business of your day,
To gather yourself up and welcome yourself home.
Bring yourself into a comfortable seat and take a moment to feel the contact of the surface beneath you.
Then slowly lift your arms towards the sky.
Allow the arms to stretch high into the air,
Hands and fingers opening and closing.
Take a breath in and as you breathe out,
Slowly lower the arms,
Hands coming to rest in your lap.
Your head rolls and turns,
Side to side.
And then slowly bring your head back to centre.
Draw your chin in and up,
Bringing length into the back of the head and the neck,
Aligning body and mind.
The shoulders can circle forward and back.
And then slowly draw the shoulders up towards your ears,
As high as they will go.
Take a breath in and as you breathe out,
Let the shoulders melt away from your ears.
Tune into the sensations that you can feel.
Now lift your hands and bring your fingertips to come to rest on the centre of your forehead.
Little fingers resting just above the eyebrows,
Index fingers resting just below the hairline.
Thumb tips resting on the sides of your head,
Near the temples.
Bring a gentle pressure into your fingertips,
Stimulating pressure points on your forehead,
Which encourage blood flow into the frontal lobes of the brain,
Allowing you to quieten your mind,
Soften your responses.
And the breath,
It continues to move in and out of the body.
Maintain the gentle pressure of your fingertips on your forehead.
Take a breath in and as you breathe out through the mouth,
Run the fingertips across your forehead towards the sides of your head.
Then bring the fingertips back to the centre of your forehead.
Take a breath in and as you breathe out,
Run the fingertips across your forehead towards the sides of your head.
Do this another couple of times and imagine as you are doing this,
That you're soothing the nervous system,
Clearing mental congestion,
Refreshing the mind.
Then bring your hands back to come to rest into your lap,
Your body relaxing back,
A sigh of relief as you welcome yourself here.
Pay attention to the movement of the breath in your body,
The expansion,
The contraction,
The air and the flow of this breath that has supported you unconditionally through this day,
Through every moment,
Through every circumstance.
Let the breath find its own natural rhythm.
The sensations that you may feel in your body and just watch them arise and dissolve.
There's nothing you need to do.
Just let these sensations run their course through your body.
Expand your awareness now to take in the whole of your body.
This around you widens,
The breath deepens,
The body softens.
There is nowhere else you need to be.
There is nothing else you need to do.
Breathing in,
I am home.
Breathing out,
I release.
Breathing in,
My mind quietens.
Breathing out,
My body softens.
Breathing in,
I am home.
Breathing out,
I release.
Breathing in,
My mind quietens.
Breathing out,
My body softens.
Breathing in,
I am home.
Breathing out,
I release.
Breathing in,
My mind quietens.
Breathing out,
My body softens.
Continue to follow the movement of the natural breath.
Each exhalation allows you to soften and relax a little more.
Every time you notice your attention has drifted,
Smile to yourself and welcome yourself back.
Reassure yourself with this loving presence,
Reassuring the life within you that who you are,
What you have given and what you have received today is enough.
Breathing in,
I am home.
Breathing out,
I release.
Breathing in,
My mind quietens.
Breathing out,
My body softens.
Slowly lift your hands and place them gently over your heart.
Allow yourself to relax into your hands and take a moment to acknowledge all of the gifts that this day has brought you.
Smile gently to yourself.
Deep breath in through the nose.
Long slow exhalation out through the mouth.
You are home,
My friend.
And please rest well.
Namaste.
Namaste.
