Welcome to today's meditation.
And the final day of your seven-day journey.
This week has been about building practical ways to navigate change.
Because change is an integral part of life.
Today's meditation integrates the skills you've already practiced and that you can return to whenever you need to navigate uncertain or demanding times.
Find a comfortable,
Balanced position.
Whether seated,
Kneeling.
Lying down.
Or standing up.
Take a few slow breaths,
Breathing in slowly.
Then exhaling fully.
Feeling the breath pause and turn at each end.
Feel slowly,
Intentionally breathing in fresh oxygen.
Exhale completely.
Releasing whatever your mind and body don't need.
Feel the slow,
Steady rhythm of your breath moving through your body.
Let the body progressively relax with each cycle of breath.
Let the forehead relax and the eyes soften.
Let the jaw and the tongue relax.
Let the hands open.
And the shoulders drop.
Letting the chest rise and fall more easily.
Relax the belly and the hips.
And breathe relaxation down your legs to your feet.
Now breathe in to a slow count of six.
Pause for two.
And then exhale through the mouth.
To a slow count of eight.
We'll do that a few more times.
Inhaling for six.
Pausing for two.
And exhaling for eight through the mouth or through the nose.
Inhale 2,
3,
4,
5,
6,
Pause and exhale 2,
3,
4,
5,
6,
7,
8.
Inhale.
Pause and exhale.
Inhale.
Pause and exhale.
On the inhale,
The heartbeat naturally speeds up.
On the exhale,
It naturally slows down,
Helping the body relax more deeply.
Take a few more slow,
Controlled breaths,
Breathing through the nose.
Now that you're centered and grounded.
Release control over the breath.
And let the breath breathe the body.
Knowing you can use the breath anytime to make space in the mind and in the body.
You know you can use your breath to release anger.
And fear.
Resentment.
And self-doubt.
All natural and necessary feelings.
Reactions to acknowledge and release.
You can release them on the breath.
ReCenter.
And move into the next moment.
Aligned,
Aligned.
And calm.
Ready to step forward with grace and choose with wisdom.
Step by step.
One day.
One moment at a time.
Knowing this too shall pass.
One day at a time.
This too shall pass.
Sometimes it's only when we look back.
That we can see how far we've come.
What strides we've made.
What new muscles we've gained.
Throughout life,
We grow through challenges.
Some are hard.
Some are unpleasant.
Most are unwanted.
Sometimes we emerge with new scar tissue.
Sometimes with new skills.
We know what to do when anger narrows our focus.
When fear freezes our brain.
When old mental tapes start to loop.
When a problem seems bigger than we are.
We make a choice.
To breathe.
To reconnect to our inner wisdom and power.
One breath.
At a time.
To choose how we show up internally.
Even when we can't change externals.
To use our agency to navigate each day,
Though the way is not straight.
To move forward with greater and greater confidence.
As we calm the body.
And clear the mind.
Our natural strengths come forth.
Courage.
And compassion.
Empathy.
And energy.
Ingenuity.
And intelligence.
As you breathe,
Feel them fill you.
Courage.
Compassion.
Empathy.
Energy.
Ingenuity.
Intelligence.
Wisdom.
And strength.
Feel them fill you and permeate you.
Know that you have everything you need to overcome this challenge.
And the next.
And that each time,
Joy and laughter await you on the other side.
Whenever you're ready.
Gently open your eyes.
There's no rush.
Take your time.
When you're ready,
Move into your day.
One breath.
One moment.
One action at a time.
Thank you for taking the time to meditate with me.
May you walk with a light heart and a sure step.
On your life's path.
Wishing you peace and prosperity.
Namaste.
