Find a quiet place and sit with your back straight.
Close your eyes.
Take a deep breath.
What the fuck?
Something happened and you may feel like your life is upside down,
That your mind is going down a rabbit hole and it's not pretty.
You may be thinking,
Why is this happening to me?
It's not fair.
This was not part of my plan.
My life is a mess.
I hate it.
I'm ashamed.
I feel so stupid.
Why?
What now?
Well,
Fuck this shit.
That's what I say.
Yes,
It's a tough moment.
I get it.
I do.
There are times when we wish we could wave a magic wand and change things.
But what is done is done.
We can't change the past,
Living with regrets only brings pain,
And looking in the future can be scary.
So what's left now?
Now.
Live in the moment,
The wellness people say.
It can sound cheesy or even frustrating,
Especially when things are going sideways,
But it's true.
And now is all we've got.
So let's breathe through it and make the most of it.
The idea is not to have all problems vanish after a few minutes of breathing together,
But to come back to ourselves despite the external influences.
I'm going to count to five while you breathe in,
And to five again while you breathe out.
When you breathe in,
Visualize calm and peace entering your body.
If you don't think you can be calm right now,
It's okay.
It's the air that you're breathing in that is calm.
Just visualize that.
Then,
When you breathe out,
See all the bad stuff leaving you.
Everything that is painful and that hurts comes out as you breathe out.
Emotions may arise,
And that's okay.
Let them come,
Whatever they look like.
Let them come and let them go.
Breathe in calm and peace and breathe out the bad.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in two,
Three,
Four,
Five.
Breathe out two,
Three,
Four,
Five.
Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Place one hand on your heart and one hand on your lower abdomen.
Now visualize yourself inside a protective ball of light.
This ball is radiating a beautiful,
Healing golden light.
Feel the light shine on you.
Feel its warmth on your face,
Upper body,
Hands,
Legs,
And feet.
Everywhere.
You are now bathing in this light.
Feel it.
Feel its healing power penetrating every cell of your body.
Let's breathe together again.
Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 It's easy to get overwhelmed,
Judge ourselves,
Judge others,
And become tainted by what happened.
It's difficult,
That feeling of powerlessness,
When we can't change the course of an event or how other people act.
But we can always decide how we will navigate this internally.
How we deal with this what the fuck event will make all the difference.
Will we take this hardship,
Grow from it,
And become a better person?
Or will we allow ourselves to become hardened and bitter?
The choice is ours,
This power is ours.
Let's breathe together again.
Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 Breathe in 2,
3,
4,
5 Breathe out 2,
3,
4,
5 When life becomes too much and we don't know what to do,
It's always good to come back to the breath,
Let go of the chatter,
And have a moment of silence.
In the silence,
We can center and ground ourselves.
In the silence,
We can connect to our intuition.
In the silence,
We can come back to our real selves.
Now,
Let's take a moment to explore the silence.
In the silence,
We can come back to our real selves.
In the silence,
We can come back to our real selves.
I like to rephrase the sentence,
Why is this happening to me?
To Why is this happening for me?
It carries a different feeling.
Why is this happening for me?
What is there for me to learn?
How can I grow from it?
The answers may not always be crystal clear,
But they'll come in time.
Let's breathe on our own.
Let's breathe on our own.
Let's breathe on our own.
When life is chaotic,
A lifeline for me is noticing and finding beauty in the little things.
The sunlight coming through a window.
The laughter of children in the park.
The stars shining bright at night.
The flower growing in the crack of a sidewalk.
The sound of rain.
The wind rustling through the trees.
So many beautiful little things.
And coming back to the breath.
Allowing ourselves the time to heal.
And be kind.
Always be kind.
Thank you for doing this meditation with me and taking the time for yourself.
