Thanks for joining this meditation.
Get yourself comfortable sitting or laying down.
Relax as much as you can without pressure of getting it totally right.
There isn't any right or wrong in how you set yourself up.
Whatever feels good to you right now will do.
If it feels right,
Close your eyes and direct your attention and gaze in between your eyebrows.
Breathe in deeply and hold it for a second,
Then breathe slowly out from your mouth,
Releasing it all.
First,
Take this time to thank yourself for showing up today.
Take a moment here to be grateful and give yourself credit for putting everything else aside for a few minutes today and focus on yourself.
And you know,
Yes,
Perhaps your mind is still filled with the worries of your day or overthinking the rest of it.
That's okay.
You are here.
You are safe.
Right now,
You are focusing within or trying to.
There is no pressure to feel about this.
Right here,
Right now,
Pay attention to your breathing and let's take three deep breaths in a short practice of square breathing to help drive your attention to this moment and practice.
You first start breathing in from your nose,
Feeling your belly first,
Letting it inflate like a balloon,
Feeling it gently and deeply for four,
Three,
Two,
One,
And hold at the top for one,
Two,
Three,
Four,
And breathe out from your mouth,
Exhaling slowly for five,
Four,
Three,
Two,
One,
And pause there for one,
Two,
Three,
Four.
Repeat the same another time,
Breathing in from your nose,
Feeling your belly inflating for one,
Two,
Three,
Four,
And pause at the top with no strain if possible.
Just try to embrace the floor and exhale for five,
Four,
Three,
Two,
One,
And pause.
This final breath comes in again,
Feeling your belly with this energy,
The energy in this breath for one,
Two,
Three,
Four,
And you hold for one,
Two,
Three,
Four,
And this time when you exhale,
Exhale from your nose,
Slowly and quietly,
Slowly,
Slowly,
Slowly,
Before breathing normally again.
Take this moment to notice how you feel,
Whatever it is,
It can be nothing,
It can be everything,
Just let it be,
Just be,
Be yourself right there,
Allow yourself because this is really what it's truly about,
Giving yourself permission to just be.
Be here,
Be right here in this moment without anything else that counts right now.
Yesterday's worry does not exist anymore and tomorrow's anxiousness is not even there yet,
Right now it's you and only you,
Only you are.
In this moment of stillness,
Put your left hand on your heart and if it feels good to you right now,
Just add your right hand over it.
Stay here and notice the warmth of your palms on the center of your chest,
Take a moment here to breathe in deeply and feel your heart beating in the center of your palm.
Notice the warmth from you to you like a gentle and comforting radiation of love and self-care.
You do have everything you need right there,
Thank yourself for it,
Thank yourself for the drive to find yourself and take a break,
Thank yourself for the capability to pause and try,
Thank yourself for the capability to be.
You are so much more than you think you are.
Hold on to this,
Hold on to your heart.
