After a hard day

After a hard day. This track is for the end of a day that was hard. It is not for solving the day. It is for putting it down on purpose, the way you put down a heavy bag when you get home. Sit or lie down somewhere you can stay for a few minutes. Phone face down. Eyes closed, or resting on the floor.

One long breath out.

Now let the day come to mind, one piece at a time. Just name a few things that happened, in your head, as plainly as you can. The meeting. The phone call. The thing someone said.

Name them without deciding whether you handled them well. No marks out of ten. Only: this happened. And this. And this.

If one of them keeps pulling you back in, notice that, and let it sit there for now. You are not going to fix it tonight.

Now the body. It has been carrying the day. Find where it is holding on. The shoulders, often. The jaw. The belly. The hands.

Breathe out, and let the shoulders drop.

Breathe out, and let the jaw go loose.

Breathe out, and let the belly be soft.

Breathe out, and let the hands open.

Keep breathing out slowly, and let whatever is still tight soften a little more. It may not let go fully. A little is enough for tonight.

Now choose one thing from today to leave until tomorrow. A worry, or a task, or a conversation you have not had yet. Say to yourself: that is for tomorrow. Tomorrow can have it.

The day is over. You got through it. It did not have to go well for that to be true.

When you are ready, take a deeper breath in and let it out. Move the hands and feet. Open your eyes if they were closed. Then go on with your evening.