Find a comfortable seated position.
You can sit cross-legged on the floor,
On a cushion,
Or on the chair with your feet flat on the floor.
Allow your hands to rest gently in your lap or on your knees.
Settle in.
Close your eyes if that feels comfortable or simply lower your gaze.
Take a moment just to bring yourself into the room,
Into this meditation.
Allowing yourself just to sink a little more into the space,
Into your body.
Take your time arriving.
Begin by taking a deep breath through your nose,
Feeling your lungs completely.
Pause for a moment,
Then exhale slowly through your mouth,
Letting go of any tension.
Let's try that again.
Inhale through your nose,
Pause,
And exhale slowly through your mouth,
Letting go of more tension.
One more time.
Take a deep breath in through your nose,
Feeling your lungs completely,
Pause,
Exhale slowly through your mouth.
Longer exhale than inhale.
And just letting that breath go,
Allowing your breath to go back to its natural rhythm and pace.
Noticing where you feel your breath now.
Do you feel it in your chest or your belly?
Just notice.
And with each breath,
Feel your body becoming more and more relaxed and present.
Bring your attention to the top of your head.
Slowly begin to scan down through your body,
Noticing any areas of tension or discomfort or any pain.
Start with your forehead.
Notice your eyes,
If they're relaxed or tightly held shut.
Notice your jaw,
If you're holding tension.
Bring the intention of relaxing these areas,
Letting go,
Softening.
Move down your neck and shoulders,
Letting them drop,
Softening.
Continue scanning down through your arms,
Through your hands,
Fingers,
Moving down your chest and your back.
Now notice your abdomen,
Your hips,
Legs,
And feet.
Just allow each part of your body to relax,
Unwind,
And release.
Now bring your attention to your breath.
Notice the natural rhythm of your breathing once again.
Feel the air as it enters through your nose,
Travels down into your lungs,
And flows back out.
Now,
With each inhale,
Imagine drawing in positive energy and light.
And with each exhale,
Release any stress or negativity.
So inhale positive energy and light.
Exhale any stress or negativity,
Allowing it to release and let go.
If your mind begins to wander as you bring in the light and energy,
Gently guide your focus back to your breath without judgment.
It's okay if thoughts come up.
Just notice,
Acknowledge,
And return to the breathing.
Now take a moment to set an intention for your day.
What qualities would you like to bring into your day?
Maybe you want more peace,
Gratitude,
Focus,
Kindness.
What are you needing for this day?
Now visualize yourself embodying these qualities throughout your day.
Picture yourself moving through your day with ease and grace of these qualities.
Encountering each moment with a sense of calm and presence.
Being totally grounded,
Connected to yourself.
Allowing any stressors just to bounce right off of you.
Staying in your zone of common comfort.
Noticing how that feels to do that.
Now gradually bring your awareness back to your surroundings.
Feel the surface beneath you.
Notice if it's hard or soft.
Notice any sounds that you hear in the space you are in,
Or the space outside of the room that you're in.
Take a final deep breath in.
As you exhale,
Gently open your eyes or lift up your gaze.
Take a look around your room.
Noticing colors,
Shapes,
Objects.
Now tune in and notice how you feel in your body.
Check in with your emotions,
Your thoughts.
Carry the sense of peace and mindfulness you've cultivated into the rest of your day.
Be sure to take your time transitioning out of this meditation.
Feel free to stretch or move in any way that you need to,
To proceed with your day with a clear and calm mind.
