Good morning,
Good afternoon,
Good evening,
Wherever you may be,
Whatever you may be doing,
Hello.
And yeah,
I wanted to just formally welcome you all to this meditation,
Which as I was saying is to help transition from the bustle and the stress of the working week into the weekend.
So the whole key behind this is just allowing yourself to have a moment,
To sit and let the weight of the week slip away,
And invite ease into your mind and your body,
And just really taking a deliberate pause to stop the week and to start the weekend,
Which,
You know,
Recent times has just shown is all too sacred.
So,
Find yourself in a comfortable position,
Either sitting down or lying down on a meditation block,
Whatever feels comfortable and natural for you right now.
And let's begin.
First of all,
Let's start to slow everything down.
Just take a deliberate pause to just stop.
Bring your attention now to your breath.
Take a deep breath in,
Hold it at the top,
And then gently exhale.
Deep breath in,
Feel your lungs,
And exhale slowly,
Releasing any tension.
Just allow yourself right now to soften,
To slow down.
Now,
Find a point in front of you.
It might be,
As it is for me,
It's the tip of a pencil on the desk.
Could be a corner of a picture frame,
It could be a light fixture,
A door handle,
Whatever it is,
Just put your focus on that point and pull all your attention into it.
And just allow your mind to settle.
Allow everything to just get and become quiet.
Inhale and exhale.
Inhale,
And on this exhale,
Gently close your eyes.
Let's begin.
So with your eyes closed,
Let's take a moment to listen and to really hear the words I'm about to speak.
And repeat after me out loud,
Gently to yourself.
I release the weight of the week,
Letting go of moments that no longer serve me.
I release the weight of the week,
Letting go of moments that no longer serve me.
I welcome the calm of the weekend,
Inviting peace,
Inviting relaxation.
I welcome the calm of the weekend,
Inviting peace,
Inviting relaxation.
I am here,
Fully present,
Open to rest,
Open to renewal,
Open to the quiet and the joy of this moment.
I am here,
Fully present,
Open to rest,
Open to renewal,
Open to the quiet and the joy of this moment.
Take a deep breath in,
And sigh it out.
Another deep breath in,
And sigh it out.
Let your breath ground you,
Steadying you in this container of calm.
Now,
Gently place one hand on your heart and the other on your gut,
And feel the rhythm of your breath as you affirm,
I am here,
I am now,
I am present.
I am here,
I am now,
I am present.
Repeat this silently or aloud,
As your breath anchors you further into this moment.
Inhale deeply,
And exhale fully.
Just allow yourself to sit,
To be still.
Now,
Let's take a moment to reflect on the week that has passed.
Acknowledge your efforts,
Accomplishments and challenges.
Give gratitude and thanks to yourself,
For showing up,
Physically,
Mentally,
Emotionally,
For yourself and for others.
Give thanks and gratitude for contributing,
For doing the best that you could.
Acknowledge putting yourself,
Your authentic self first,
And the ego last.
Be grateful for remaining anchored and present in self.
Now,
Let's allow ourselves to find ourselves in a room in front of a door.
Visualize that.
Use your breath to really build up that image.
Is it a double door,
Is it a single door?
Whatever type of door it is,
Just see it now.
That door symbolizes the transition,
From the week of work to your weekend.
Now,
Take a deep breath in,
And as you exhale,
Imagine yourself holding the doorknob,
Ready to step into peace that exists on the other side.
Now,
Take a deep breath in,
Open the door as you exhale and walk in.
Allow the weight of the week to just drip away.
Take a step forward,
Through the door,
Leaving behind the tension,
The stress,
The angst of the working week.
Gently close the door behind you,
And feel the weight melting away.
And with each breath,
Feel yourself just getting lighter.
Let's inhale deeply now,
And exhale fully.
And repeat these affirmations of transition.
I welcome the weekend with openness.
I leave the week behind with gratitude.
I embrace this time to rest and restore myself.
I am ready to relax.
Now just sit for a moment,
And simply breathe.
Feel the warm,
Comforting energy,
Calling you from the weekend.
Wrapping around you,
Renewing and restoring.
Take a deep breath in,
And exhale slowly.
Just visualize something that you're looking forward to this weekend.
And bring a smile to your face as you see it.
Spending time with family,
Doing something for yourself that you've wanted to do all week.
Or simply,
Just sitting,
Watching TV.
Give thanks and gratitude to what is coming.
And open yourself to embrace it fully.
Now take a deep breath in,
And exhale and affirm once more.
I am here,
I am now,
I am present.
And I am ready to embrace the weekend.
I'm going to allow you a few moments to just savor and enjoy this feeling.
Anchor it,
And know that you can step fully into the rest and the sacredness of the weekend.
And whenever you need to,
You can pause and remind yourself,
I am here,
I am now,
I am present.
I am ready to embrace this weekend.
And as we end this practice,
Let's gently bring our attention back to the breath.
Take a deep breath in,
Hold it,
And exhale.
Feeling more grounded,
Feeling more at ease.
And allow yourself to float back into your room,
Into the place and space that you're in.
Feel the sounds.
Feel the warmth.
You can set yourself up,
Roll your shoulders,
Roll your neck.
And in your own time,
Gently open your eyes.
And carry this calm with you into your weekend.
Allowing yourself to enjoy it fully.
Have a restful and peaceful weekend.
Thank you.
