Welcome!
Here is a little moment to refresh your afternoon.
Find a comfortable seated position,
Maybe feet resting on the floor.
Let your shoulders relax.
Gently lengthen through the spine.
Take a nice full breath in through the nose.
And exhale through the mouth,
Releasing a soft,
Gentle sigh.
Let's do that again.
Breathe in through the nose.
Allowing the chest to expand.
And exhale through your mouth with a sigh.
Letting your shoulders soften even more.
Again,
Breathing in.
Feeling a little more awake.
And sigh it out,
Allowing a smile to form.
Now let's invite a little fresh energy into the body.
Take a comfortable but slightly deeper breath in through the nose.
And a full release through the mouth.
Again,
Breathing in,
Welcoming fresh air.
And exhale with a gentle sigh.
Returning to your natural breathing.
Now let's bring a little movement into the body.
Gently roll your shoulders and join the movement.
On an inhale,
Stretch the arms overhead.
And slowly exhale,
Bringing them back down.
Now open your hands wide,
Spreading your fingers,
And then gently close them.
Open them again.
And close them.
One more time,
Spreading your fingers wide and then letting your hands relax.
Begin circling your wrist in one direction.
And then the other.
Feel the warmth and energy waking up in your hands and arms.
Imagine a golden light filling the space around you.
With each breath,
That light becomes a little brighter,
Adding a brightness to your afternoon.
A sense of freshness.
A little enthusiasm.
Quiet spark of joy.
Now think of something you can look forward to today.
It can be wonderfully simple.
A favorite song?
A conversation.
A little time outdoors.
Something that makes you smile.
Let yourself enjoy that feeling of anticipation.
Take another full,
Comfortable breath in.
And sigh it out.
Notice the energy in your body.
Perhaps you're sitting a little taller.
Let a smile find its way to your face.
The afternoon is still unfolding with little possibilities waiting to be discovered.
Take this renewed energy with you.
And enjoy whatever comes next.
May the rest of your day feel bright,
Refreshing,
And full of little moments worth smiling about.
