Welcome to this guided meditation.
Over the course of the next few minutes,
We'll find a calm yet energized sense of purpose and motivation.
To get started,
Make your way to a comfortable position and close your eyes.
Take a few deep breaths in through the nose and out through the mouth.
Notice the sensation of the air entering your nostrils,
Filling your lungs,
And then gently flowing out.
Take a few moments to simply observe your breath without trying to change it.
Notice how the air is cool during the inhale and warm on the exhale.
Now let's deepen the breath.
Inhale deeply for a count of 1,
2,
3,
4,
And exhale slowly for a count of 1,
2,
3,
4.
Continue breathing for counts of 4 at your own pace.
Now bring attention to your body.
Start at the top of your head and slowly scan down.
Notice any areas of tension or discomfort,
And with each exhale,
Imagine releasing that tension.
Relax your forehead and your eyes.
Soften your jaw.
Let your shoulders drop.
Feel the weight of your arms.
Allow your chest and stomach to relax.
Feel your hips sinking into the surface beneath you.
Soften your legs and relax your feet.
Next,
We'll take a few minutes to just follow the breath.
It might be helpful to keep counting the breaths or say something like,
In,
Out,
In time with your inhales and exhales.
If your mind wanders,
That's fine.
Just come back to the breath whenever you notice that you've become distracted.
Continue following your breaths for the next few minutes.
Gently,
Consider the following question.
What gifts do you bring to the world?
Allow your thoughts to naturally bubble up and fade away,
To come and go as they please.
Your gifts may come in many forms.
Maybe you're kind to those in need.
Maybe you've got a strong analytical mind.
Maybe you're a beautiful dancer,
Or maybe you can make a meal that brings people together.
Whatever it may be,
Sit with that feeling of reflecting on your gifts for a few minutes.
If your mind wanders,
Come back to this feeling of reflecting on your gifts or just focus again on the breath.
Now how can you use your gifts?
In what ways can you contribute to the world?
How will you make your life or the world better through your actions?
Spend the next few minutes enjoying a grateful,
Calm sense of motivation to use your gifts to improve your life or the lives of those around you.
Gently focus on this feeling,
Returning to the breath if the mind wanders.
Now slowly bring your awareness back to the present moment.
Notice the sounds around you,
The sensation of your body against the surface.
Wiggle your fingers and your toes and gently stretch if it feels good for you.
When you're ready,
Open your eyes.
Take a moment to sit quietly and carry this sense of purposeful calm with you as you go about your day.
