Welcome,
Dear one.
Sometimes our minds spiral toward what might go wrong,
What could fall apart or feel uncertain,
Or those times we experience resistance.
This meditation I welcome you to is a gentle shift in direction.
You can use it whenever you're feeling anxious,
Doubtful,
Or negative,
Or as a way to ground yourself before an important event,
An interview,
Difficult conversation,
Or other type of gathering.
It's a practice of remembering what's already going well,
And letting that awareness become a calm,
Steady place to stand.
Find a comfortable position where you can let your body rest easily.
Close your eyes to start the journey inward,
As you take a slow,
Deep breath into the belly,
And let it go with a sigh.
Again breathing in deeply,
And exhaling gently,
Letting the shoulders drop.
Feel the body begin to settle in.
The jaw softens.
You might even open and close your mouth a few times,
Letting that jaw soften further.
Letting the hands unclench,
Letting go.
Letting the breath find its own natural rhythm.
Each exhale lets you land a little more fully here,
In this moment.
This moment is a small sanctuary just for you.
Now begin to bring to mind what's going well in life.
It doesn't have to be huge or dramatic.
Often it's the smallest,
Most dependable things that support us.
Perhaps you have a safe place to rest at night,
A warm meal each day,
Clean water to drink,
Clothes that comfort you.
These simple blessings are the quiet rhythm of life,
Being alive.
Feel the steadiness of your home,
The way your home holds and shelters you.
Feel gratitude for the ordinary goodness that's already here,
And let your body soften into that appreciation.
Now letting your awareness wander toward the gentle comforts of daily life,
Maybe your morning cup of coffee or tea,
The softness of light at a certain time of day,
Maybe the texture of a blanket that always seems to feel good on your skin.
Noticing how these small joys show up again and again quietly,
Asking for nothing,
But you're noticing them.
Let yourself start to savor these everyday comforts,
Savoring them like a deep exhale after a long day.
And let this like a warmth start to spread through your body,
A soft hum of gratitude that begins in the chest and moves outwards from there,
Down through the shoulders,
Arms,
And hands,
This gratitude that fills the space with a quiet light.
Now bring to mind someone,
Perhaps a good friend,
A small child,
Or even a beloved animal who fills your heart with love.
Picture their face or imagine their presence nearby you.
Maybe they're smiling at you or simply sitting beside you,
Calm and kind.
Notice how your body responds to their nearness,
Perhaps with a warmth in your chest,
A softening behind the eyes.
Maybe the corners of your mouth turn up in a little curve.
Let yourself receive their love as if you were breathing it in.
No effort,
Just a simple act of allowing.
Imagine that love surrounding you like sunlight,
Soft and steady,
Reminding you that you are cared for and that you are safe.
Breathe into that feeling,
Letting it expand through the body.
It radiates outward from your heart like a warm glow.
Now if there's something ahead that you've been preparing for,
Perhaps a conversation,
A meeting,
Or a presentation,
Just begin now to imagine it going well.
See yourself walking into that moment,
Grounded and clear.
Your breath is flowing easily.
Your presence feels calm and open.
Things flow naturally and it's going well.
You speak with ease.
You listen.
You connect.
People respond to you with warmth and understanding,
And things are going well.
Let yourself really feel what it's like when things go smoothly,
When life meets you with support.
When all is going well,
Your shoulders relax,
Your breath deepens,
And even your heart opens a little more.
And you're able to laugh off the little things,
Any little things that aren't perfect.
Almost make the experience even better.
Breathing that feeling in and exhaling it through your whole body.
Imagine that feeling of things are going well,
Spreading throughout the whole body,
Throughout your whole body.
Into every cell of your being.
Into every atom of your being.
That feeling of what's going well expands into the spaces of every atom of your being.
Taking one more deep breath in.
And as you exhale,
Imagine sealing this feeling inside you,
Anchoring deep within the body.
Perhaps you picture it as that warm,
Golden light resting behind your heart.
A reminder of what's possible and what's already going well.
Know that this state isn't something fleeting.
It grows stronger each time you return to it.
Each breath of gratitude,
Each gentle turning of your head to notice what's good,
Is like watering a seed of confidence and trust within you.
With steady practice,
This begins to reshape the way you move through life.
You easily notice what's working,
What's stable,
Even what's quietly beautiful.
Your nervous system learns how to notice what's going well,
And how to find its way back here more easily.
Over time,
This becomes second nature.
A quiet confidence that doesn't discount what goes wrong,
But also doesn't depend on circumstances to notice what's going well.
A deep sense of knowing,
Even when things feel uncertain,
There is always something going well.
And all we have to do is just turn the head slightly to take in that perspective of what's going well.
Often those are things we've taken for granted,
Taking that final deep breath in and letting it go,
Bringing all of this yummy gratitude back with you.
Knowing this is a practice,
You can return to this as you build these neural pathways of what's going well.
And now gently bringing your awareness back to this moment,
Bringing this moment back to your surroundings,
Feeling the surface beneath you,
Starting to feel the air on the skin,
And the rhythm of the breath.
Opening your eyes gently,
Starting to look around,
Carrying this grounded and grateful energy with you through the rest of the day.
Thank you.
Thank you for being committed to showing up.
Humanity is built one person at a time.
Wishing you well,
Dear one.
