Hello and welcome to today's meditation.
First and foremost,
I invite you to find a comfortable seat.
You can sit on the couch or in a chair.
Maybe sit on the floor with your legs crossed.
Find what feels good for you today.
Feel confidence in where you land.
For our session today,
I invite you to set an intention around the word integrity.
What does integrity mean?
Integrity is our personal moral compass.
It helps us foster trust.
Credibility,
And strong character throughout our lives.
When we live with integrity,
Our actions align with our values in public,
And in private.
We live true to ourselves.
When we choose to act with integrity,
People notice.
We are able to build lasting relationships.
Enhance our reputation,
And ensure good decision-making.
Integrity helps us to build credibility with others.
Integrity helps us to become dependable,
Reliable,
And trustworthy.
Traits that help build strong foundations and relationships with others.
Integrity guides us to make sound and ethical choices,
Despite the pressure we may feel.
We become more loyal.
Our morale is improved.
And we help to inspire better performance for those that may be paying attention and guided by our example.
Living with Integrity.
Living within the bounds of your values.
Helps us grow in confidence.
It reduces our stress.
And helps us achieve higher satisfaction in life.
Despite the things we may or may not have.
To foster integrity,
We choose to fulfill our obligations at all times,
Even if no one knows what we did.
Integrity leads us to be consistent in our character.
As we match our actions to our words and our values.
Integrity says we will show up and give it all we've got.
No matter what.
So let's get ready to begin with our meditation.
I invite you to release your hands.
Just let them fall naturally by your side.
Maybe they're in your lap.
Rock your head from side to side.
Relax your shoulders.
Take a giant breath and sigh it out.
Let's practice a little sensory awareness.
If you haven't already.
Gently close your eyes.
Quietly.
Silently.
Notice what you can hear around you.
What sounds are in your space?
Now what do you feel?
Notice the textures of your clothing.
Notice how it feels to sit.
What is beneath you?
Maybe there is a slight breeze or coolness to the air.
Switch to things that we smell.
This may be easy.
Or it may take some work.
Focus.
There is at least one thing.
You can recognize with your sense of smell.
Take another deep breath.
And sigh it out long and slow.
Breathe in.
And sigh on your exhale.
Let's begin by picturing ourselves outside.
You're standing in the midst of a giant park on a beautiful autumn afternoon.
A walking path lies ahead of you.
You decide to explore the space.
And begin moving.
There are patches of thick trees dotting the park.
The leaves are golden hues of orange,
Red,
Yellow.
Bushes seem to keep clinging to summer with their brilliant green.
Every now and then,
You find a shrub.
That has begun its beautiful fall change.
The air feels crisp.
But a gentle warmth settles on you.
Every now and then,
You hear a distant bird flying about.
The sky is a beautiful blue.
Maybe there are a few fluffy clouds floating by.
Every now and then.
Fallen leaves dot your path.
They softly crunch under your footsteps.
You notice broken leaves from the footsteps of others.
People are playing in the park.
You watch as some chase after a ball.
As others walk their dogs.
You see some having a picnic.
Or reading a book.
They seem to be soaking up the remaining warmth of the season.
As you keep walking,
You begin to see a pond.
Coming closer.
You notice ducks skimming the top of the water.
You see geese.
Gliding down to land on the grass near the bank.
The water is a slight gray to match the fill of the season.
The path you are on lines the water for a bit.
The air feels slightly cooler.
Maybe you shiver a little bit as you feel the change.
It feels so peaceful.
Having the water on one side of you.
And a grassy area on the other.
One area where you can fill alone.
Another area where you can feel companionship around you.
You stop for a minute to look upon the water and take in the sight before you.
The dark side.
The changing landscape.
The berry-filled bushes and trees.
You notice how everything stays consistent with the change of the season.
Whether anyone notices or not.
The trees know to follow through.
This moment is good.
It's good for your soul.
It serves as a great reminder we can let things go.
We can stay consistent.
We can embrace something new.
So many lessons.
So many feelings.
As you start walking again,
You notice a patch of grass surrounded by fall flowers and shrubs.
It's calling to you.
You feel an urge to go to this space and take a break.
Once you get there.
You find a spot.
A spot just for you.
A spot to sit down in the grass.
Maybe you choose to lie down.
Take a deep breath.
And feel the peacefulness in this moment.
As you breathe in,
You recognize the smells around you.
The grass.
The dirt.
The aging leaves.
You fill the ground beneath you.
The softness of the grass.
Mixed with the stern of the dirt.
You notice once again that the sun seems to warm you in gentle ways.
You run your hand through the grass.
You feel the coolness of the earth.
The individual blades of grass tickle your fingers.
They feel soft upon your palm.
You suddenly notice a box next to you.
It's as though it appeared out of nowhere,
Sent just for you.
A special gift.
With curiosity.
You open it to examine what is inside.
The box is empty.
There is nothing inside but a feeling that consumes you.
This feeling of integrity.
Life is good.
This moment.
Is good.
Everything about you feels good.
You suddenly know that you are true?
Reliable.
And trustworthy.
You feel confident in these growing feelings.
As you embrace this newness.
You notice that everything feels lighter.
Worry-free.
Kind.
You smile.
Everything from this moment forward has changed.
You continue to sit in the grass.
Maybe you lie on your back and allow yourself to be embraced by the simple bits of grass.
You look up toward the sky.
That beautiful blue sky that you noticed earlier.
Once again,
You notice the sun on your skin.
It warms your cheeks.
It adds to the lightness that you fill.
You ponder on the meaning of your time in this beautiful fall day in this amazing park.
You ponder on the experience that came upon you.
What feels different.
What do you feel capable of?
How do you know that it has a place inside you?
How will you let it manifest?
Everything fills just as it is supposed to.
As you end this journey,
You feel love and trust swelling inside.
Let's come back into our bodies.
We invite you to take some deep belly breaths.
Feel the sensation of your breath as you do so.
Wiggle your toes.
Wiggle your fingers.
Rock your head from side to side.
Smile again.
Slowly and gently.
Open your eyes.
I invite you.
To cultivate this idea of integrity into your daily life.
How can it show up for you?
How can you show up for others?
How can integrity.
.
.
Become a part of you.
From this moment moving forward.
