Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that is comfortable to you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
Sometimes it seems that bad moods or bad memories or our fears can get stuck in our brains or even our bodies.
Today,
We will be finding these yucky thoughts or feelings and we will picture letting them go.
We will imagine these yucky feelings as squishy or sticky little blobs that might get stuck inside of us.
We will visualize different parts of our body to see if we can find any of these yuckies there.
Let's start by picturing our belly.
Imagine that you could see inside it with an x-ray machine.
Sometimes when we are nervous or uncomfortable,
There can be a weird feeling in our tummies.
See if you can find a yucky somewhere in your belly.
Now picture picking it out between your fingers.
Is this a big or a small yucky?
Imagine now that you have superhero strength and throw that yucky miles and miles away from you.
Now imagine your whole chest in that x-ray machine from one side to the other.
See if you can find a yuck somewhere in there.
There might not be one,
But if you find one,
Pick it out.
Now imagine tossing that yucky into a fire.
Watch it burn away into dust and then turn to sparks.
Focus now on your head and your brain.
There are probably a few yuckies here.
Picture three different yuckies in this space.
Pick out the first one and imagine throwing it as far into the ocean as you can.
Now pull out another and throw it up into the sky and watch it explode like a firework.
Pick a third yucky feeling out of your mind and imagine blowing on it until it turns to ice.
Now smash it.
Check in with your body now.
Imagine it feeling lighter.
Imagine your body feeling calmer.
Imagine yourself feeling stronger.
Relax deeply.
Relax fully.
Now enjoy this peaceful feeling for the remainder of your meditation and take a few moments just for you.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you're ready,
Open your eyes.
Now go out and find all that's good in your day.
