Take a moment to find yourself in a comfortable position.
You can be seated with your spine up straight,
Or you can lie down.
If you're lying down,
Notice where you may need support.
You can place a pillow underneath your head,
Or your knees,
Or both.
Once you have found yourself in a comfortable position.
Take a moment to check in with yourself.
You can ask the question,
How am I feeling?
And leave space for the answer to come up.
Acknowledge what's present for you.
If you're feeling any deep emotions,
Allow them to rise to the surface.
And with clarity around what's present for you.
Take a moment to begin to focus on your breath.
Notice if your breaths are shallow and fast.
Or smooth and slow.
If you're able,
Begin to place one hand on your belly.
And as you inhale,
Let your belly rise.
And slowly,
As you exhale,
Let your belly fall.
Inhale… Belly ride.
Exhale.
Belly fall.
Few more breaths just like that with a slow,
Steady pace.
Fill your belly all the way up with air.
And slowly let all the air release.
Allow the breaths to cleanse you.
Allow the emotions to move through your breath and release out of your body.
You can begin to add numbers to your breaths.
We'll count and inhale on the count of three.
Inhale.
One.
Two.
Three.
And slowly exhale on the count of four.
One.
Two.
3.
.
.
4… Inhale one.
2.
3.
.
.
Slowly exhale one.
Two.
Four.
One more time.
Inhale.
One.
Slowly exhale,
One,
Two.
3.
.
2.
.
1.
.
Four.
.
.
Allow your breath to return to normal.
Slowly.
When you're ready,
Begin to think about what activities bring joy into your life.
Is it having a cup of tea at the end of a long day?
Maybe talking on the phone with a friend.
Or taking a walk outside in your favorite atmosphere and nature.
Begin to allow yourself to envision.
A time when you are fully immersed in joy.
Doing exactly what you love.
Make space to welcome in the energy and feeling of joy.
And from this space.
Begin to think about the ways in which You'd like to see humans.
Interacting with each other.
Maybe the sharing of kind words in the grocery store.
And the cheering on after seeing someone accomplish something they've long desired to do.
And giving gratitude for the small overlooked actions.
And caring over each other's well-being.
The listening.
To the points of views of others with grace and the intent to understand.
Allow yourself.
To really begin to see what you'd like to unfold for humanity overall.
In the next few days or the next few weeks.
Or even in the coming months.
Begin to round out your vision.
Maybe with one last moment or action.
That even involves yourself.
What loving and kind interaction or future can you create right now in your mind's eye?
As you begin to close out your vision.
Take a moment to welcome in gratitude.
Acknowledge Three things.
That are present for you.
That you're grateful for.
Can be as simple as your ability to breathe.
And as you round out your moments of gratitude.
We will seal this practice with another deep breath in.
Deep breath out.
And one more time,
If you're able to welcome in sound on the exhale,
I encourage you to breathe in,
Fill all the way up.
And exhale.
Know that you can return to this meditation at any time.
Or you may need to take a moment to envision a bright future.
Whether you are off to start your day.
Or resting for the night.
I send you warm,
Well wishes for the beautiful days ahead.
