Hello, and welcome to this episode of the awfully quiet podcast. I decided to make this another special episode after the last one of its kind has done. So, so well, honestly, if you haven't listened yet, it's episode 34 pep talk for introverts to ground yourself and set up for success in 10 minutes. It is the most downloaded solo episode to date, as it is really just a 10 minute guided meditation that gets you up in the morning and sets you up for the day.

So today. I'd like to provide you with an experience that guides you into settling down at night. I don't know about you, but for me, it's sometimes difficult to truly settle down, unwind, and get my heart rate into a restorative state. And I know this now because of my aura ring telling me that I'm engaged and stressed most of the time during the day.

And it's really difficult for me to settle back into restorative, especially when there's Still so much thoughts going on after you finish work, especially for me. So that's what we're going to do together today. We'll focus on finding peace, re energizing your mind and reconnecting with your inner calm.

Now you want to find a comfortable place where you won't be disturbed, where you have some peace and quiet. You can either sit or lie down. And let's begin this journey together.

I want you to close your eyes and take a deep breath in

and out.

Allow yourself to fully arrive in this moment. Let go of the stress that this day brought on for you. Feel the surface below you, how it supports you, how it grounds you. Take another deep breath in, fill your lungs completely,

and then slowly exhale,

releasing any tension. One more time, inhale deeply,

and exhale slowly.

Now gently bring your attention to your body. How does it feel after a long day of meetings? socializing, hopping on and off of calls, making things happen.

Start at the top of your head and slowly move downwards. Notice any areas where you feel tension or discomfort.

Relax your forehead, soften your eyes, unclench your jaw.

Let your shoulders drop. Release the tension in your arms and hands.

Feel your chest rise and fall with each breath.

Soften your belly, release any tightness you feel,

and then allow your legs to become heavy and let your feet rest comfortably.

As you scan down your body, Imagine any tension melting away, leaving you feeling more and more relaxed.

Now I want you to focus on your breath. Notice its natural rhythm without trying to change it. Feel the cool air entering your nostrils and the warm air exiting. Breathe in. Breathe out. Now, your mind is going to start to wander, and that is perfectly normal. It's full with things you haven't quite ticked off your to do list for today, problems that still need solving, or even what you're going to have for dinner.

Allow these thoughts to be there, but gently shift them to the side and bring your mind back. to the sensation of breathing.

With each inhale, imagine drawing in calmness and peace. With each exhale, release any remaining tension or stress. Inhale calm,

exhale stress.

Continue this cycle, allowing your breath to guide you into a deeper state. of relaxation.

What we're gonna do is create a safe space for you to come to whenever you feel like your busy schedule is taking over. Imagine yourself in a serene place, a sanctuary where you feel completely safe and at ease. This could be a quiet forest that you like to take your walk for a walk in. a tranquil beach, or a cozy room with a big comfortable sofa chair.

Notice the details of this place. What do you see? What do you hear? Feel the gentle breathe on your skin and the warmth of the sun. Smell the fresh, clean air or the scent of nature around you. This is your personal retreat, a place where you can come to recharge and find peace. It's your most precious introverted strength, this space.

Here you get to go inward, be yourself, enjoy your own company. Spend a few moments here. Take in the tranquility and comfort.

Now let's reinforce the positive energy of the space with some affirmations. Some of the things I want you to believe in moving forward. You can either repeat this silently or aloud.

I am calm and at peace.

I am in control of my energy.

I am recharged and renewed.

I embrace my introversion and its strength.

Feel the truth of these words as you repeat them. Let them resonate with you.

Now, slowly, begin to bring your awareness back to the present moment. Feel the surface beneath you The air around you, wiggle your fingers and toes, gently wake up your body. And when you're ready, take a deep breath in

and out

and slowly open your eyes.

Take a moment to appreciate the peace and relaxation you've created for yourself. Remember, you can return to this feeling anytime you need to recharge. Thank yourself for taking this time for self care and for honoring your needs as an introvert. Carry the sense of calm with you as you continue your day or prepare for a restful, truly restorative evening.

Feel free to use this script to help you unwind and recharge after a long day. Remember, taking time for yourself is essential and you deserve it. See you next time.