Hi,
This is Dana Mitchell,
And today we're going to do our Just For Today affirmations a little bit differently.
First,
We're going to take an inventory of our body,
And then we'll do our affirmations,
And then we'll check back in and see what has changed.
Find a comfortable position,
Take a deep breath in through your nose,
And let it out through your mouth.
Take a deep breath in through your nose,
And let it out through your mouth,
And as you begin to breathe at your own pace,
Gently close your eyes,
And I wonder if you could notice in your body,
Is there any tightness in your upper back,
In your lower body?
Maybe it's in your stomach.
Is that tightness telling us that there are swirling emotions?
If you could name those emotions,
What name would you give them?
Now,
As you settle in,
Choose a number between 1 and 10 that represents how you're feeling right now.
1 being low,
10 being amazing.
Just pick the first number that pops in your head.
Now,
Let's settle in a little bit deeper.
With every exhale,
Your shoulders are going to loosen,
Your jaw begins to soften,
Your belly becomes loose and unclenched,
You're feeling more calm,
And you don't have to force it.
Your body already knows how to shift and get comfortable.
You just have to allow it.
And as I begin to count from 5 to 1,
You will become relaxed a little bit more.
As we take a deep breath in,
I will count from 5,
Letting the day loosen the grip,
4,
You're feeling supported by the surface underneath,
3,
You're breathing a little bit deeper,
And 2,
You're feeling softness behind your eyes,
And 1,
You're feeling calm enough to hear yourself.
And just for today,
I don't have to solve my whole life.
I just need one more step.
And I'll repeat that.
You can say this in your head or out loud.
Just for today,
I don't have to solve my whole life.
I only need one next step.
Just for today,
I release the pressure to do it perfectly.
Just for today,
I release the pressure to do it perfectly.
Just for today,
I choose one thing I can do,
And that is enough.
Just for today,
I choose one thing I can do,
And that is enough.
Just for today,
I soften the urgency and trust that clarity can arrive.
Just for today,
I soften the urgency and trust that clarity can arrive.
And just for today,
I forgive myself for judging myself.
I take what I can learn,
And I leave the rest behind.
And just for today,
I forgive myself for judging myself.
I take what I can learn,
And I leave the rest behind.
And now,
Without forcing it,
Allow one helpful idea to float to the top.
One helpful idea.
Let it float to the top.
Just one.
Remember,
This is your next step.
Maybe it's a phone call,
A message,
A five-minute task,
A boundary to set.
Whatever comes,
Trust that that is your next step.
Now,
As you take a slow breath in,
And you let it out,
Gently and slowly come back into your body,
Feeling your fingers and your toes.
And I want you to check in again with that number from one to ten.
One being low,
Ten being amazing.
Did it shift?
Did it move?
Even slightly?
Now,
You can come back to this recording any time you need a reset,
Or to feel grounded,
Or a reminder that one next step is enough for today.
Now,
As you take a breath in,
And you let it out,
You come back into the room,
And you gently open your eyes.
And now you're ready to move through the rest of your day,
Feeling safe and grounded.
Good luck.
