Hello and

in today's

in today's I'm going to share a three minute practice to wind down. More to come on that in a moment.

First, let's settle in together with the sound of the bells. D' Okay, so this is a three part sequence that you can do over the course of three minutes, very simple practice

you can utilize to wind down when you're feeling overwhelmed, or just something you can

do before bed.

What it involves is on each inhale,

you visualize breathing in,

so bringing closer, any tension or pain that might be lingering from the day or that you're

feeling the residual of in the moment. So you visualize bringing that into you and then you hold it for a few seconds. Show it

love, acceptance, compassion. You can view this as the nurturing experience and then on the exhale you feel and

visualize that you're releasing it down your body and into the earth down your body and into the earth.

Down your body and into the earth.

You could also imagine it going up your body

or out of your body and into space.

But there's something I like about rooting

into the earth beneath me. I can feel like. I like

something grounding about the earth beneath me.

I can feel like something grounding about the earth in the same way that

electricity or lightning travels down through something,

a tree, wire, into the earth and then disperses.

So for me, that's a useful imagery.

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