This is a guided meditation to support you in transitioning your day for success.
Every single day,
Our mind and our body take in so much information,
So many interactions,
So many data points,
And at the end of the day,
It's important to have the space and the opportunity to set that all aside and transition into a relaxing and rejuvenating experience at home.
To begin with,
I'd like to invite you to welcome in the soothing,
Havening touch,
Palm against palm,
As though you're washing your hands under warm water,
Gently crossing your arms across your chest,
Fingertips on your shoulders and moving down your arms in a soothing,
Calming,
Moving hug,
Or face havening palms across your brow,
Or following along your cheekbones around your eyes.
All of those gentle touches will deepen your experience in this guided work.
To begin,
Let's welcome in a soothing,
Gentle breath,
Breathing in to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
And one.
Beautiful.
Now,
Invite your mind to gently drift back across the course of your day and imagine that you're carrying in your hand a bag,
And every moment of stress,
Of agitation,
Any lingering concerns or worries that you notice as you revisit your day,
It's as though you're going to pick up or scoop up that experience and put it right into this bag that you're carrying.
Just invite your mind to travel through the previous minutes,
Hours,
All the way back to the very beginning of today,
And picking up and putting in those experiences one by one into this bag.
And as you make your journey,
We're going to take another gentle,
Soothing breath in,
Breathing in to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
And one.
Beautiful.
Beautiful.
Now that you've gathered all of these experiences up,
I'd like to invite you to take that bag and place it on the ground in front of you.
In your mind's eye,
Just notice that experience right here,
Right now.
And as you turn your attention to all of these micro-moments or macro-moments throughout the course of your day,
Just know that they're collected beingness right here,
Right now.
And notice that they are not a part of you.
They are not you.
They are a part of your day,
And they are experiences that you witnessed and participated in throughout the course of this experience today.
And as you notice those moments,
Bringing them in to the front and center of your awareness,
Notice if there's a shape or a color that embodies those collective experiences of moments.
All of this information that your amygdala has carried forward with you into this moment right here,
Right now.
Because you see our little friend Amy,
The amygdala,
She holds on to the activating worries or anxieties,
The concern to the agitations of our days,
Because she's worried that we might miss a data point,
That there might be something linked to our past that we need to be aware of.
And our opportunity right here,
Right now,
Is to let her know that we've got this,
And that we can let this go and transition into a wonderful experience,
A rejuvenating experience this evening.
So what does these concerns look like?
What do they feel like in your mind and your body?
Notice the color of this bag,
Even the weight.
Is it light or is it heavy?
Lean into getting to know what your brain has cared about today,
Because that's what all of these moments represent as well.
What have you cared about today?
Cared so much so that these things are still coming to mind.
And now that we've gotten to know and lean into these moments,
Let's welcome in another gentle breath to a count of four,
Three,
Two,
One,
And invite yourself to just slowly expand as you exhale,
Six,
Five,
Four,
Three,
You're doing beautifully.
Now we're going to turn our direction and change our space to something positive and delightful.
I'd like to invite you to notice something that you're deeply grateful for,
A fresh cup of coffee,
The warm sun on your face,
A sense of lavender,
Anything that brings a smile to your face and a warmth to your heart.
It could be a creature or a being that you adore,
A kitty cat or a puppy dog,
The smile of a loved one.
Just invite your mind to explore and find something for which you hold gratitude,
No matter how big or how small.
Something that when you think about it,
Brings a little smile to your mind's eye.
Once you've found that experience,
Let's go ahead and bring that now to be front and center.
Noticing the shape,
The energy,
The feeling of this experience.
Welcoming in a gentle breath,
Notice what happens,
What shifts or changes as you breathe that positive gratitude inward.
Now slowly release that breath,
Inviting that energy to expand and to grow within.
Breathing in once again,
Welcoming it,
4,
3,
2,
1,
And release to a count of 6,
5,
4,
3.
Now let's turn our attention back to our back and notice that for which you are grateful.
And what would it be like if you could wrap that grateful energy,
That gratitude,
The color of that experience,
That internal acknowledgement of this experience for which you are joyously delightful it's here,
Around that back.
And imagine taking that energy and bringing it over to these experiences of this day.
And as you notice all of these moments throughout the course of your day,
What would it be like to visit briefly with each one from a state of gratitude.
To intentionally notice one thing,
No matter how small,
In each moment for which there is an experience of being grateful.
It could simply be the fact that you are here to have that moment or even something that you learned in that moment.
Just take a moment and invite your mind to slowly float through the experiences of your day with this new perspective.
What does gratitude look like in these moments?
Because remember,
Each moment truly is a gift.
And as you walk back through your day from this new space,
Let's welcome in three gentling breaths,
Noticing each moment and the fabulous experience of gratitude.
Breathing in,
Four,
Three,
Two,
One.
And release,
Six,
Five,
Four,
Three,
Two,
One.
Breathing in,
Four,
Three,
Two,
One.
And release,
Five,
Four,
Three,
Two,
One.
You're doing beautifully.
And one more.
Breathing in,
Four,
Three,
Two,
One.
And release again,
Six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And as we bring this guided meditation to a gentle close,
I invite you now to set the intention of moving forward with gratitude as you lean into your evening,
To notice the micro moments in the rest of your day for which you are grateful.
