Today we're taking a chance to pause,
Breathe,
And remember that things can work out,
Even when our minds tell us otherwise.
So wherever you are,
Sitting,
Walking,
Or lying down,
Take a moment to get comfortable.
Let the sounds around you and the gentle music bring you into this moment.
Now bring your awareness inward to your breath.
Notice the natural rhythm of your inhale and exhale.
Just notice the rise and fall of your chest,
The gentle expansion of your core,
The cool air as it enters your nose,
And warm as it leaves.
Now slowly begin to open the breath,
Inhaling a bit longer and exhaling a bit slower.
Each breath is a reminder you're here,
Alive,
And capable of anything.
Now we'll move through the body,
Gently tensing and releasing different muscle groups to help the nervous system wind down just a bit further.
There's no need to strain,
Just notice what you feel and allow whatever is here to be here.
First bring attention to your face.
Gently scrunch your forehead,
Eyes,
And mouth,
Tightening all the small muscles for a moment into a tight smile.
Hold that tension and then release,
Letting your face relax completely.
Feel the difference.
Notice the ease that follows letting go.
Now lift your shoulders towards your ears as if holding the weight of a situation that worries you just for this moment.
Hold,
Hold,
Hold,
And then exhale,
Letting the shoulders drop.
Feel the warmth and lightness spread throughout your body.
Tighten your upper arms and forearms and make a gentle fist,
Not too hard.
Hold and release,
Opening your hands wide.
Let your arms rest heavy by your sides,
Feeling them warm and still.
Take a deep breath in and press your shoulder blades together and expand your chest,
Opening your heart.
Hold that breath for a count of three and then exhale,
Releasing all effort.
Fill your heart space open,
Soft,
Steady.
Draw your core in gently,
Tightening as if preparing for a small wave of energy.
Hold,
Hold,
Hold,
And release.
Let your abdomen rise and fall naturally with each breath.
Now squeeze your glutes together,
Creating tension in the lower body.
Hold and let go.
Notice the sense of release as that area softens too.
Finally tighten your thighs,
Calves,
And feet.
Point or flex your toes.
Hold,
Hold,
And then exhale,
Letting the legs melt.
Take a slow deep breath in and a long exhale out.
Feel your entire body now heavy,
Warm,
And relaxed.
Pause here for a moment to notice how it feels for your body to be calm.
Bring to mind a situation that has been circling in your thoughts,
Something you've been worrying about,
You're playing,
Or trying to solve.
Hold it gently in your awareness,
Not to judge it or you,
But to be aware of it.
And now imagine something different this time.
Imagine the situation working out.
See yourself there on the other side of it.
Feeling peace,
Relief,
Joy,
Whatever resolution would mean for you.
What do your five senses experience in this scene?
What do you see?
The colors,
The light,
The faces?
What do you hear?
Laughter,
Quiet,
Maybe a breeze through the trees.
What do you feel?
The air on your skin,
The ease in your heart.
Is there a scent in the air,
Something grounding or sweet?
Maybe even a taste that reminds you of safety or celebration.
Stay in that moment.
Let it fill you.
This is what hope feels like.
Bask in that feeling for 10 breaths.
And if your mind wanders,
Which it will,
Come back to that beautiful scene.
What if we made space just a minute each day to believe in the best possible outcome?
What would the world be like if everyone did?
If everyone took the time to visualize positive outcomes?
A world where we lead with hope instead of fear.
Imagine that world now.
Rest here.
And notice how your body feels when you do.
Stay with that feeling a little longer.
Let it settle into your bones.
Quiet confidence that things can work out.
Gently bring your attention back to your breath.
Inhaling peace.
Exhaling gratitude.
Take two more deep cleansing breaths like that,
Feeling the light of hope expand within you.
When you're ready,
Begin to wiggle your fingers and toes,
Bringing movement back to your body however is right for you.
Then bring your palms together in front of your heart,
Fingertips to forehead.
May we honor the spirit within each of us and the hope that connects us all by saying Namaste.
