Good morning and welcome to your first meditation of the day.
Get comfortable wherever you are.
Relax your body.
Maybe turn your neck from side to side.
Relax the muscles in your hands,
In your jaw,
In your shoulders.
Let your legs experience their full length as you are able.
However you can most get relaxed and calm in your body.
Try to ease into that whether you're sitting down or laying down.
We're going to do something that's called square breathing or box breathing and I want you to just follow my voice.
When I say breathe in,
Breathe into your stomach.
When I say breathe out,
Part your mouth and let the air leave your body by breathing out through your mouth.
Breathe in one two three four hold the breath.
Breathe out one two three four hold.
Breathe in one two three four hold.
Breathe out one two three four hold.
Breathe in one two three four hold.
Breathe out one two three four hold.
Breathe in one two three four hold.
Breathe out one two three four hold.
Breathe in one two three four hold.
Breathe out one two three four hold.
Allow yourself to return to your normal breathing pace.
Bring an image to mind that brings you joy.
What brings you joy?
Is it an object?
A person's face?
A future experience?
A past experience?
What brings you joy?
Hold that image.
Breathe in joy one two three four hold.
Breathe out one two three four hold.
Breathe in joy one two three four hold.
Breathe in joy one two three four hold.
Breathe out one two three four hold.
When you leave this meditation space,
I want you to write down,
Or you can record it into your phone,
Three to five things that you are grateful for,
Or three to five things that bring you joy.
And I want you to find a way to access one of those things today.
Whether it is actively going to be with someone,
Or to pick up an object,
Or to spend time in an experience,
Or to just write about what that experience was like,
Or to write about that object,
Or draw the object,
Or to imagine that person's face and spend time remembering.
Set aside three to five minutes today to write those things down,
To choose one and experience it for yourself.
No one has to know about it.
This is your day.
This is your gift to you.
Thank you for spending time with me this morning.
I wish you a wonderful day.
Peace.
You
