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Transcript

🌙 Unwind the Day: A Meditation for Rest · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there.
• 0:01
  Speaker 1: If you feel like your mind is still going, your body is still buzzing with energy, or maybe you're finding it hard to turn off after a full day, you're in the right place.
• 0:16
  Speaker 1: Whether you've been in the spotlight or behind the scenes, in back-to-back meetings, doing something important or simply holding it all together for everyone else, this meditation is your invitation to unwind.
• 0:37
  Speaker 1: Sometimes the lights go down, but the nervous system stays fired up.
• 0:47
  Speaker 1: The world quiets, but your energy just doesn't get the memo.
• 0:55
  Speaker 1: This practice is here to help you gently release the momentum of the day, shift out of performance mode and descend softly, steadily, easily into rest.
• 1:19
  Speaker 1: So, when you're ready, find a comfortable position, either lying down or seated with support, close your eyes if you feel comfortable, or simply soften your gaze.
• 1:41
  Speaker 1: Let's begin with our breath.
• 1:45
  Speaker 1: Simply soften your gaze.
• 1:46
  Speaker 1: Let's begin with our breath.
• 1:48
  Speaker 1: Inhale slowly through the nose and release through the mouth with a sigh Again.
• 2:04
  Speaker 1: Inhale two, three, four, hold for a second and exhale, allowing yourself to let something go One more time.
• 2:24
  Speaker 1: Inhaling Three, four, hold and exhaling With a sigh, allowing your shoulders to drop.
• 2:42
  Speaker 1: Let your jaw unclench, let your body know it's safe to soften.
• 2:54
  Speaker 1: You did a great job today, but I want you to let that go, but I want you to let that go and allow yourself to truly relax, nothing to do but sleep or rest.
• 3:19
  Speaker 1: Now begin to scan your body slowly, starting at the top of your head and then your forehead, your temples.
• 3:37
  Speaker 1: Notice if there's anywhere you're still holding performance energy, if there's anywhere you're still holding performance energy, anywhere where you might feel still hyped up, that slight tension or readiness, that alertness.
• 4:01
  Speaker 1: No need for that here.
• 4:07
  Speaker 1: Draw your awareness around these areas and then, with every exhale, allow yourself just to let it go.
• 4:17
  Speaker 1: Release your neck, your shoulders, allow your arms to feel heavy, let the muscles of your back unwind, quit holding on to anything and let your spine feel supported by the surface beneath you.
• 4:54
  Speaker 1: Breathing now into your belly, noticing if it's still braced or tight.
• 5:01
  Speaker 1: Can you let your belly be really soft Now?
• 5:14
  Speaker 1: Your hips and your legs and your knees, your knees, your calves, your ankles, top of your foot, foot sole of the feet, your beautiful toes.
• 5:56
  Speaker 1: You've arrived here.
• 6:04
  Speaker 1: There's nowhere else to be.
• 6:09
  Speaker 1: Feel the relief of not needing to perform, no need to respond, no one to please, no goal, not needing to do anything.
• 6:53
  Speaker 1: There's no one watching, there are no lines to deliver or emails to answer or emails to answer, no answers to know, no places to be.
• 7:29
  Speaker 1: Just you in your essence, unadorned, unhurried, at peace, right here, in the now.
• 7:59
  Speaker 1: Let each breath bring you closer to stillness, each exhale another step towards sleep, towards sleep, down the staircase of your day, leaving it behind, down, down, down Into quiet, down into quiet, into calm, into rest.
• 9:15
  Speaker 1: There's nothing left to hold onto.
• 9:20
  Speaker 1: You did enough, you are enough.
• 9:33
  Speaker 1: Allow yourself just to drift and as you rest here, know that you are allowed to release and just be exactly as you are.
• 10:44
  Speaker 1: Namaste.