This is a meditation to build hope in your life.
To begin,
Please find a comfortable position with support that can be seated on a cushion,
In a chair,
Or laying down.
Take a few deep breaths to settle into your body and mind.
Lift your shoulders up,
Back,
And down,
Opening up your chest.
Find a neutral pelvis,
It may help to imagine your belly button touching your spine,
Without sucking in your belly.
If it's accessible for you today,
Align your shoulders over your hips.
You can place your hands in a comfortable position,
And if you haven't done so already,
Gently close your eyes or hold a soft gaze out in front of you.
Deeply breathe in and out through your nose.
During this meditation,
It's possible for ideas,
To-do lists,
Or bodily sensations to arrive.
And when that happens,
All you have to do is return back to your inhalation and exhalation.
These distractions are a part of the meditation practice.
There's no need to judge,
All you have to do is simply return back to your breath.
Allow a natural breathing pattern to guide you in and out through your nose.
At your own pace,
Take 10 deep breaths.
With your next inhale,
Imagine that hope is knocking at your door.
Notice what happens in your body as you sense this presence.
Breathing in and out through your nose,
You choose the pace of your relationship with hope.
You decide if you invite hope in.
Maybe it's by cracking the door open just a little bit,
Or maybe you open the door all the way and allow them to take space in your home.
This is up to you.
It is your decision,
No matter what you choose,
Is the correct one for you today.
Breathing once again,
Notice the sensations in your body without judgment.
What does hope look like?
How does it feel to have hope visit you today?
You may not trust this presence yet,
And that's okay.
If you feel called to do so,
You can ask hope anything that has been on your mind as of late.
Like a good friend,
Hope listens and offers support.
As time passes,
Hope begins to pack up to go,
But they remind you that they can visit you at any time.
All you have to do is invite hope over by breathing deeply in and out through your nose.
Hope isn't something you have to become.
Hope is someone you build a life with.
At your own pace,
Deepen your breath once again.
Begin to invite movement back into your body.
Maybe you want to wiggle your fingers and toes,
Or roll your ankles and wrists.
Invite gentle movement by swaying side to side,
Or even give yourself a hug.
When you feel ready to do so,
Slowly open up your eyes and take a few moments to sit with yourself before carrying on with your day.
