Begin by finding a comfortable seated position.
Ensuring your spine is tall but not rigid.
Allow your shoulders to soften away from your ears.
And rest your hands comfortably in your lap or on your thighs.
Take a moment to adjust your posture so that you feel both alert and at ease.
Close your eyes or lower your gaze.
Shifting your attention from the external world to your inner landscape.
Take three deep breaths.
Inhaling fully through your nose and exhaling completely through your mouth with a gentle sigh.
Notice the weight of your body being supported.
Feel the points of contact between your body and the surface beneath you.
Allow yourself to be fully held,
Fully supported in this moment.
Bring your awareness to the natural rhythm of your breath.
No need to control or change it.
Simply observe its flow.
Notice the subtle sensations of each inhale and exhale.
The slight expansion of your rib cage.
The gentle rise and fall of your abdomen.
As you continue breathing naturally acknowledge how you're feeling in this moment.
Notice any physical sensations.
Perhaps tension in your shoulders,
Heaviness in your limbs.
Simply observe these sensations without judgment or the need to change them.
Now gently scan for any emotions present in your awareness.
Perhaps there's frustration from a challenging morning interaction.
Anxiety about afternoon responsibilities.
Or subtle disappointment that you haven't accomplished more today.
Whatever emotions are present allow them to be acknowledged without resistance.
Take a moment to recognize that these sensations and emotions,
Especially the uncomfortable ones,
Often contain valuable information.
They are not simply obstacles to your peace but messengers with wisdom to share.
Rather than pushing them away,
Invite them closer with curiosity.
Imagine that with each breath you're creating space around these sensations and emotions.
Not to eliminate them but to relate to them differently with greater awareness and compassion.
Now visualize a soft golden light emanating from your heart center.
With each inhale this light grows stronger.
With each exhale it begins to spread throughout your body.
This light represents your natural capacity for rejuvenation and integration.
As this light travels through your body imagine it flowing into areas of physical tension or discomfort.
Not forcing change but offering warmth and spaciousness.
Notice how your body naturally responds to this gentle attention.
Allow this nurturing light to also surround the emotions you identified earlier.
Even the difficult ones,
The frustration,
The anxiety,
The disappointment.
Recognize that these shadow aspects of your experience have been working hard to protect you,
To motivate you,
To keep you safe in some way.
Silently offer gratitude to these parts.
Thank you for your efforts to help me.
I see how you've been trying to serve me.
Now imagine that with each breath you're gathering fresh energy from the universe around you.
With each inhale you draw in vitality,
Clarity and presence.
With each exhale you release what no longer serves you in this moment.
The mental chatter,
The physical tension,
The emotional heaviness.
As you continue this rhythm of renewal,
Set an intention for how you wish to move through the remainder of your day.
Perhaps you choose presence,
Compassion,
Effectiveness or joy.
Whatever quality feels most nurturing and supportive right now,
Bring to mind a specific challenge or task awaiting you in the afternoon.
Now imagine approaching it with both your light and shadow integrated,
Your capacity for focus and your permission to rest when needed,
Your drive for achievement and your wisdom to set boundaries,
Your desire to please others and your commitment to honoring your own needs.
Feel the strength that comes from this wholeness,
This integration of all aspects of your being.
Begin to deepen your breath slightly,
Inviting more energy into your body.
Gently wiggle your fingers and toes,
Reawakening movement in your extremities.
Place one hand over your heart and set this simple affirmation.
I move forward refreshed,
Renewed and whole,
Carrying all parts of myself with awareness and purpose.
When you're ready,
Slowly blink your eyes open.
Take a moment to notice how you feel compared to when you began.
You deserve a day filled with meaningful connection,
Purposeful action and moments of genuine joy.
Not because you've pushed away what's difficult,
But because you've embraced all that you are.
This full acceptance creates a spaciousness within you where genuine rejuvenation can occur.
Carry this integrated awareness with you.
Your afternoon awaits and you've already assured its quality through this act of conscious attention.
