Welcome to this guided meditation,
A gentle spark for when you've got a low mood and you're lacking motivation.
Let's start off with just taking a second to just be where you are.
If things feel heavy right now or if the motivation just isn't there,
That's okay.
We aren't going to try and fix everything in 20 minutes.
We're just going to sit here in the quiet together and be.
You don't need to perform and you don't need to fake a smile.
Let's just breathe in the air that's available to you right now,
All around you.
I don't want you to do any special kind of breathing,
Just naturally breathing in and breathing out with your natural breath.
Often the heaviest part of a low mood is the pressure we put on ourselves to get out of it.
Let's just put that weight aside for a moment.
You aren't behind.
You aren't failing.
You aren't being judged.
You're just in a low energy cycle.
Imagine that pressure as a physical object in your hands,
That weight,
And just set it down on the floor next to you.
You don't have to carry that weight for the next 20 minutes.
Continuing just to breathe in and breathe out,
Listening to the soothing sounds of the New Zealand forest,
Nature,
Birds,
The wind and the kauri trees.
Just be.
Motivation doesn't usually arrive as some kind of lightning bolt.
It usually starts as a tiny,
Quiet hum.
So what we're going to do is focus on a single sensation,
Maybe the warmth of your hands or the way the sound of the New Zealand forest and nature feels to you as it moves around the room or wherever you are.
That tiny little bit of awareness,
That tiny little hum,
That's your spark.
It's still there,
Even under the fog of today.
It doesn't need to be anything other than a hum,
A little spark.
It doesn't need to become a fire yet.
It just needs to be acknowledged.
Feel it in the warmth of your hand.
Think of one tiny little thing.
Not a goal,
Not a task.
Just one tiny little movement you could do when this meditation ends.
Maybe it's just standing up.
Maybe it's opening a window for some fresh air.
Maybe it's just making a cup of tea.
Don't think about the step after that.
Just visualize that one tiny act of kindness towards yourself.
The wind is picking up just a little now.
Feel that gentle lift,
The breeze blowing through the forest canopy.
You are capable of moving through this,
Even if you have to move slowly.
There's no rush.
Your value isn't tied to your productivity,
How much you do and achieve.
It's tied to your presence.
You've shown up for yourself for these 20 minutes and that in itself is a massive win.
You can tick that off your list.
As we bring this session to a close,
I want you to carry this sense of calm.
I want you to take that sense of calm with you throughout your day.
You don't need to conquer the world today,
You just need to take the next breath,
And then the next one,
And then the next small step.
Whenever you're ready,
Wiggle your fingers,
Stretch out your shoulders and roll them back a few times,
And come back into the room.
You've got this.
