Welcome to this meditation focused on your mindset.
It's designed to help you remember the good and to know that you have control over your thoughts and emotions.
Let's begin.
Come into a comfortable seated position.
Feet on the floor,
Hands in the lap.
Let the shoulders soften down the back.
Closing the eyes or lowering the gaze.
Let's begin with a few deeper than normal breaths.
Take an inhale through the nose all the way down into the belly.
Open the mouth and let it go with a sigh.
Inhale filling all the way up.
Exhale release.
One more time.
Big breath all the way down into the belly.
Open the mouth and let it all go.
And now let your breath settle.
Breathing in and out through the nose if that's available to you today.
Tune into the sensations of your breathing.
Noticing the air in the nose.
What's the temperature of the air as it enters versus leaves.
Follow the path of the breath today.
Noticing the breath travel in and down.
And up and up.
In and down.
Up and out.
This rhythm of your breath.
Now as your breath holds steady,
I'll invite you now to think about something that went well in the past week.
Something that went well.
Maybe something that brought you joy or happiness or a feeling of connection with others.
Maybe it was a hug from a loved one.
A call from a friend.
Maybe it was an email that you received.
Maybe it was something that you did for someone that made you feel good.
Or something that happened to you.
There's no right or wrong here.
Just notice what comes up for you.
Something that went well in the past week.
And now start to bring this image,
This event,
More into your mind.
Can you start to crystallize what happened?
And as you start to replay it,
This event,
Can you bring that visualization more into HD?
Bring it clearer and clearer in your mind.
Where were you when this happened?
Were you with someone or alone?
What were you wearing?
What can you see around you as this happened?
And now notice the feeling.
When you think about this event that went well,
This thing that happened,
Where do you feel it in your body?
Do you feel it in the space around your heart?
Do you feel it in your belly?
Do you feel it in your entire body?
There's no right or wrong.
Now consciously start to intensify the feeling.
Whatever it is,
This feeling of joy,
Of success,
Of connection,
Turn the dial up on it.
As this feeling starts to build in your body,
Really connect with it.
Notice how you were able to consciously shift the state that you were in.
By recalling this pleasant memory,
You were able to control your thoughts,
Your emotions.
Know that you can recall this feeling whenever you need,
Whenever you need.
To close off our practice,
We'll repeat a series of affirmations.
Repeating to yourself after me,
I am enough.
I offer myself grace when I make a mistake.
I am whole,
Perfect and complete as I am.
I choose thoughts that create a healthy atmosphere within and around me.
And now taking a moment to appreciate yourself for spending the time working on this,
Working on building up resiliency,
Building up connection with yourself,
Knowing that you are in control of your thoughts,
Your emotions.
Take a long breath in and a full breath side out.
Start to transition out.
As you continue to deepen the breath,
Notice the different sounds around you with a few soft blinks opening up your eyes.
And to hold on to that feeling of mindfulness for a little bit longer,
Take a moment to notice one thing that you see around you that either you've never noticed before or you haven't noticed in a while.
And just take note of that thing.
Thank you so much for joining me today.
Have an amazing rest of your day.
