There you are.
You lovable being.
I'm glad you're here.
Sunday has its ways,
Doesn't it?
A little strange sometimes.
A little heavy.
A little tender.
Or a little in between.
So here,
And now,
We will try and make it gentle.
Before starting this meditation,
I would like to invite you to find a comfortable position.
Seating,
Standing,
Or even laying,
Wherever you are,
Whatever feels best right now.
Let's take one long,
Deep breath.
Inhale through your nose.
Hold.
And exhale through your mouth.
Let's do it one more time.
Try and fill in your lungs slowly and deeply.
Hold.
And exhale through your mouth.
One last time.
Fill your lungs as much as you can.
Hold.
And exhale through your mouth.
And now,
Imagine you're sitting in a cozy corner of your own life.
Somewhere soft.
Somewhere quiet.
Somewhere that feels just like you.
And from that place,
Look back at the week that just passed.
Not to judge it.
Not to relieve it.
Just to acknowledge what happened.
What moved,
Or what warmed you.
And think of one tiny thing that made you smile.
Maybe the smell of your morning cup of coffee?
A message from someone you care about?
The cooing of a bird in the early morning?
A work achievement?
A sunbeam that came to brighten your day?
A conversation that stayed with you?
Or simply a moment where you remembered to breathe a little deeper?
Let these little scenes come back.
One by one.
Let them remind you that happiness lies in the tiny little details of our life.
Now,
Look at yourself with kindness.
What did you do this week that deserves a well done?
Maybe you handled something complicated?
Maybe you kept going?
Maybe you surprised yourself?
Or maybe you simply held yourself together?
That counts just as much,
You know?
And now,
I would like to invite you to choose one word to describe your week.
Just one.
It can be anything.
Intense.
Quiet.
Healing.
Messy.
Surprising.
Comforting.
Fulfilling.
Or relaxed.
Whichever you want,
As long as it's true to your feelings.
Hold that word gently in your mind.
It reflects your journey this week.
However it was.
It just was.
Now,
Take a slow breath.
Fill it all through your body.
There is nothing to fix right now.
Nothing to rush.
Just you.
Coming back to yourself.
When you're ready,
Let your body soften a little more.
Let your jaw loosen.
Let your shoulders drop.
Let your hands unclench.
Let your breath widen your chest.
And imagine the week ahead as a fresh page.
In a moment,
When you open your eyes,
You'll step into that space a little lighter.
A little clearer.
A little kinder toward yourself.
And ready for this new beginning waiting for you.
For now,
Stay here a moment more.
Wrapped in calm.
Wrapped in coziness.
Wrapped in this lovely Sunday ritual.
You deserve it.
Before ending this meditation,
Let's take one last deep breath in.
Hold.
And exhale,
Releasing anything else you don't need.
I wish you a beautiful way back to your Sunday.
And remember that happiness lies in every little detail.
And sometimes,
It simply begins with noticing them.
This is a community.
So if there's something you'd like to let us know,
Or some theme you'd like to explore further together,
Please share it with us.
Thank you for your presence today.
I am Tefane from Happy Phonese,
And I hope to read you and see you again soon.
