Hi,
Welcome friends.
Give yourself a little pat on the shoulder for taking a moment to take care of yourself today.
Get yourself into a comfortable position You can keep your eyes open or close them during this meditation.
Place your right hand over your heart and your left hand gently over your belly Notice the rise and fall of your chest and belly as you breathe in and out.
Repeat after me I bring something special to the world by just being me.
Take a slow breath in through your nose Pause.
Now let it all out.
Again.
Breathe in.
.
.
And pause and sigh.
Now let's do it one more time,
But this time when you sigh,
Sigh like you're gently fogging up a window.
Breathe in,
Pause,
And imagine fogging up your window with your sigh.
Pretend your body is getting super heavy like a scoop of ice cream imagine you are slowly melting into a warm bowl Notice the top of your head.
Let all the muscle tension in your forehead melt Soften your eyes Let all the tension in your cheeks melt.
Relax your jaw.
Let it drop.
You are so deserving of rest this moment is for you and you only and finally you can relax Let all the tension in your neck melt away.
Let your shoulders drop.
Imagine you are carrying a very heavy backpack.
Take your pretend backpack off.
And put it down on the ground.
Feel the relief of taking the weight off your shoulders Relax your wrists,
Hands,
Fingers.
Soften your chest and your belly.
Let your hips relax Release any tension in your thighs,
Your knees.
Your calves.
Your ankles and your feet allow your whole body to soften You are doing so well just by being here and for letting yourself pause.
Feel your whole body becoming heavy you are softening you are safe Now,
In your imagination,
Let's go on a little trip… think about.
A memory you have of a calm safe place where you felt really happy to be there There is nothing to worry about there.
Nothing bad can happen to you there.
Choose the first safe place that comes to mind.
If you don't have a safe place.
Imagine one.
Imagine that in front of you is a little doorway.
You get to create what this doorway looks like.
And on the other side is that memory.
Step through.
And suddenly now,
You are there.
Take a moment.
Take a deep breath in Pause.
Exhale.
Look around.
What are five things that you can see in your safe place?
Look very carefully What are five things you can hear in your safe place?
Listen carefully.
Now what can you smell?
Here comes the fun part.
You get to explore.
Start walking and moving around in your safe place.
Notice what happens underneath your feet.
Pick something up and feel it.
What does it feel like?
Turn it around in your hand.
And look at it closely.
There is nothing you need to do perfectly right now.
You are just visiting.
Now find the place where you can get comfortable and let yourself settle down there.
And take one more slow breath.
Now look around your safe place.
What are you going to name this place?
Let the word come to you.
When you've chosen the word to name this place,
Write it down somewhere there Watch each letter appear.
This word is your little anchor.
A reminder.
That you carry this safe place with you wherever you go.
Take one last look around You can come back again if you wish.
Now.
It's time to gently come back into your body.
Wiggle your fingers and toes.
And let's use your five senses to come all the way back.
Gently open your eyes.
Name five things you can see in the room that you're actually in.
Notice four things you can feel Notice three things you can hear.
Notice two things you can smell.
And notice one thing you can taste.
And take one final gentle breath in… and let it go.
Give yourself a little pat on the back for taking a moment to do some self-care today.
If you ever need a little mini vacation,
We can always do this again.
Until next time friends,
Be well.
