Finding peace in the present.
Begin by finding an upright seated position that you can sustain comfortably for the next several minutes.
I recommend using a seat in which your back is supported.
Your feet can be planted on the ground or criss-crossed.
Whatever feels best for your body today.
It may feel good to roll your shoulders up,
Back,
And down,
Letting them come to a rest down away from your ears.
Allow your hands to rest gently in your lap,
And as you're ready,
You may close your eyes.
Begin to relax your forehead and your brow.
Relax your eyes.
Relax your jaw.
Lower your tongue from the roof of your mouth.
Notice where you're carrying tension in your body.
Then take a deep breath in,
And as you breathe out,
Feel the muscles releasing in that area.
Breathe in.
Breathe out.
We will begin,
As always,
With the breath.
Begin to breathe in for a count of three.
Pause at the top for four.
Exhale for five.
Then take a clearing breath in,
And out.
Let's repeat this count a few times together.
So again,
We inhale for three.
Pause at the top for four.
Exhale for five.
And a clearing breath in,
And out.
Good.
Once more.
Inhale for three.
Pause at the top for four.
Exhale for five.
Clearing breath in,
And out.
You can release the count at this time.
And together,
We'll take three deep cleansing breaths in through our nose,
And out through our mouth.
Take a deep breath in.
Deep breath out.
Lengthen your inhales.
Extend your exhale.
One more time.
Deep breath in.
And let it out.
Together,
We will set the intention to let go of thoughts or feelings that have been weighing you down.
This meditation will help to clear the clutter,
Reset your focus,
And invite in something new today.
Take a breath in for the present moment.
Exhale,
Releasing anything that happened before this moment.
Inhale for this moment right now.
Exhale,
Releasing anything that will happen after this moment.
Breathe in fresh air through your nose.
Breathe out the stale air from your mouth.
Breathe in new energy.
Breathe out what no longer serves you.
Notice how your mind calms with each new breath in.
And as you exhale,
Notice how your mind calms with each new breath in.
Feel how your body relaxes with each breath out.
Now just allow your natural breathing to take over.
Simply observe your breath as it flows effortlessly and seamlessly in and out.
Nice and slow.
We will now introduce our mantra.
In your mind,
You can silently affirm the following with me.
I am at peace with what is no longer.
I am thankful for where I am now.
I am hopeful for everything that is coming.
I am at peace with what is no longer.
I am thankful for where I am now.
I am hopeful for everything that is coming.
Gently repeat this mantra in your mind as often as you like.
I am at peace with what is no longer.
I am thankful for where I am now.
I am hopeful for everything that is coming.
As thoughts or feelings arise,
Simply return your attention to your mantra.
Then you can let it fade away as you allow the sound of the music and the natural flow of your breathing to take over.
I am at peace with what is no longer.
I am thankful for where I am now.
I am hopeful for everything that is coming.
Continue this cycle on your own for the next several minutes until I guide you out with the sound of my voice.
Keeping your eyes closed,
It's time to release the mantra and return your focus to your breath in and out.
Feel your belly and chest rise with your next inhale and release it out with your exhale.
Begin to deepen your breath in through your nose and out through your mouth.
Once more deep breath in through your nose and sigh it out.
Good.
Keeping your eyes closed just a little longer,
We will close out our practice by setting an intention for the rest of your day.
No matter what I'm doing,
No matter where I'm going,
And no matter who I'm talking to,
It is my clear intention to remain in alignment with who I really am and to find something I can appreciate in each experience.
And so it is.
Take one final deep breath in and out.
Begin feeling back into your physical body,
Wiggling fingers and toes.
And as you're ready,
Gently blink your eyes open.
And as you open your eyes to the world and begin to look around your space,
What is one thing you can be thankful for right now?
Thank you so much for your practice and for bringing your beautiful energy into this world.
It has been my honor to guide you in this meditation today.
May you be safe,
May you be joyful and at peace.
May you begin each new day with renewed hope.
Thank you.
