This meditation will offer you the opportunity to pause and replenish so that you can show up as your best self.
Also,
When you take care of yourself,
You have more to give to others.
Begin in a seated position if you're able,
Spine upright,
Feet flat on the ground.
Breathe in this moment,
Feeling present and alert.
Imagine that you have a container within that holds all of your worries and stress.
The size of this container might change from time to time,
But notice what it looks like right now.
Bring your attention inward.
Notice how full is your container.
Is it a bit full?
Very full?
Overflowing?
Is there space inside?
Just notice,
No judgment,
No need to have it look any certain way.
See if you might observe your container without getting pulled into thoughts about its contents.
Now bring your awareness to your breath.
Begin to follow each breath as it comes in and as it goes out.
Notice each inhalation and each exhalation.
Allow your breathing to be natural as it comes in and out to your own rhythm.
Breath coming in,
Breath going out.
Breathing in and going out.
Notice the pauses and spaces between each breath.
If thoughts arise,
Simply notice them and then redirect your attention back to your breathing.
Imagine that your breath can flow through your container and create some space as it travels from head to toe and toe to head.
Notice this breath coming in and this breath going out.
The breath is your anchor,
The place to return to again and again like an old friend who has been with you your whole life.
Observe your breath flowing naturally in and out through your body like waves at the ocean.
Create some breathing space to flow into your container.
Nowhere else to be,
Nothing else to do in this moment.
It is safe to invite your body to relax or to feel however it feels.
You can take this time to attend to the deepest parts of yourself.
Breathing in,
Breathing out,
Following each breath and returning to your breath when your mind wanders.
Now ask yourself what it is that you might need right now to replenish.
Use a word that you can focus on such as calm or peace or inner strength or something else that you might need.
Or allow an image to come to mind such as beautiful light.
Imagine that with each breath in you are drawing into your body whatever it is that you most need right now.
Allow whatever you are focusing on to fill you up from head to toe.
Allow yourself to feel this in your body as a nurturing and nourishing sensation.
Let the sensation spread into and through your container,
Softening and bringing ease to whatever is in there.
With each breath,
Drawing in whatever it is that you might need in this moment.
Notice how your body is feeling.
Become aware of any places that might feel more open or spacious.
When you are ready,
Take several slow deep breaths as you bring your attention back into the room,
Ready to go forward into your day.
