Hello,
Blissful friend.
This is Barbara Botellotti with your mindful minute.
When we feel frazzled or pulled in many different directions,
It can be hard to think clearly,
Let alone make a good decision,
Whether it's a small or a major decision.
So I created this mindful minute meditation as your moment to pause and return to your heart center and to be clear about whatever decision you make.
Through grounding breath work and gentle visualization,
You'll quiet mental chatter and connect with your inner wisdom.
So let's begin.
Find a comfortable position,
Either sitting or standing.
Let your feet press firmly into the ground,
Anchoring you like the roots of a strong,
Steady tree.
Close your eyes or soften your gaze,
Allowing the outer world to fade away for just a moment.
Take a slow,
Deep breath in through your nose,
Filling your belly and your chest with nourishing air.
Then exhale fully as if you're releasing all the mental clutter you've been carrying.
Do this two more times,
Letting each breath wash over you like a gentle wave.
Now imagine the thoughts swirling in your mind as wispy clouds scattered across the busy sky.
As you breathe,
See those clouds slowly drifting away one by one,
Leaving behind a wide open sky of calm and clarity.
Beneath this clear sky is the quiet,
Steady truth that lives within you.
If you still feel restless or unsure,
Place one hand on your heart,
Feel its rhythm beneath your palm.
Silently repeat to yourself,
Clarity lives within me.
I am calm,
Grounded,
And open to what is true.
Let these words settle into you like soft rain soaking into fertile soil.
Clarity lives within me.
I am calm,
Grounded,
And open to what is true.
As you rest here,
Notice what arises,
Perhaps a subtle feeling or an image or a knowing.
Trust this gentle inner voice to guide you.
If your decision feels especially important or life-changing,
Picture yourself stepping away from the noise and the demands of daily life,
Perhaps taking a quiet weekend to sit by the ocean or walk among towering trees or simply rest in stillness.
Imagine right now that you're giving yourself the gift of space,
The gift of space to explore your options and sense what truly feels right for you.
Pay attention to what feels right in your body,
Especially your belly brain or what is sometimes referred to as your intuition,
That part of you that knows what is best,
What is true for you.
Trust this.
If your thoughts or head try to justify,
Reason,
Or talk you out of your decision,
Follow your breath pattern,
Pay attention to your body and your inner wisdom,
Even if you don't understand with your mind.
Trust yourself and your decision.
Take one final deep inhale,
Filling yourself with clarity and courage and a long,
Smooth exhale,
Releasing any last tension and doubt.
And when you're ready,
Gently open your eyes,
Bringing with you a clear,
Grounded perspective,
Ready to move forward with confidence and ease.
