Find a comfortable position,
Wherever you are,
Whether that's sitting down or lying down.
Close your eyes,
If that is available to you.
And just start by taking a deep breath in.
Feel in the air,
Feel your lungs as you do so.
Hold that inhale for a moment,
And then slowly exhale,
Letting go of any tension.
Let's do that again.
I'll let you repeat this a few times in your own time.
And just allow your breath to settle into a natural rhythm.
Now that your breath is settled,
Turn your attention to the day that was.
What went well for you today?
This could be anything,
It could be work related,
Maybe you nailed a presentation.
Or it could be something personal.
You made it to the gym,
You caught up with a friend,
Took the dog for a walk.
Maybe it's something as simple as you smiled at a stranger in public.
It really could be anything,
Big or small.
And just take a moment to bask in that thing or that moment.
And the joy it brought you,
Even if it was something small or fleeting.
Turn your mind to something that didn't go well for you today.
Again,
It could be anything.
And I'd like you to just sit there momentarily with that discomfort.
If you can't think of anything,
Well,
Congratulations.
Maybe your life is perfect.
But for the rest of us,
Not everything will always go our way.
And that's okay.
The best thing we can do is reflect on it,
Learn from it and move on.
We're not here to dwell on anything that doesn't serve us.
We're just going to let it wash over us and wash away.
Sort of like a wave.
You might like to visualize you sitting on a beach.
Maybe the sun's setting and there's a warm golden glow just over the horizon.
And you can hear the sound of waves lapping against the shore.
And they're helping to soothe and calm you at the end of your day.
As you sit there on the inhale breath,
You might like to actually imagine that a wave is appearing in front of you.
Close enough to touch you,
Increasing in size as your inhale lengthens.
And then as you exhale,
That wave comes down gently over you.
Enveloping you in the water.
Washing over your head,
Your chest,
Your legs,
Your feet.
Back out to the earth.
And the wave is just taking with it all of your stress and all of your worries from the day that's just passed.
And again,
On that inhale,
The wave is coming up.
It's coming up to greet you over your head and gently washes over you.
Taking the day with it.
You might like to visualize the waves gently lapping at you for a bit longer in your own time.
And each wave pulls away that tension and leaves you feeling lighter and more relaxed.
I'll leave you here for about a minute or so.
And when you're ready,
Slowly bring your awareness back to where you are right now.
Look at your fingers and your toes.
Take another deep breath in.
