Welcome to this resiliency meditation.
Find a comfortable place to lie down and relax.
If you feel comfortable doing so,
Allowing the eyes to close.
Starting by relaxing the body.
Imagining a warm towel spreading across your feet.
Feel the warmth ease into the soles of your feet,
Beginning to spread through your feet up to your ankles.
As you feel this warmth spread,
Allow the muscles to become soft,
Loose and relaxed.
Letting any tension to melt away.
Letting any tension to melt away.
Feeling this warmth spread up to your legs,
Into your shins,
Your knees,
Your thighs and your hips.
Loosening any soreness or tightness.
Feel this warmth ease up to your ribs,
Chest,
Neck and the top of your head.
Feel the muscles loosening around your mouth,
Eyes and forehead.
Imagine this warmth running down the back of your neck,
To your shoulders,
Down the arms,
To the hands.
Melting away any tightness or pain.
As your body enjoys this rest,
Shifting your focus to your breath.
Taking a deep breath and slowly releasing.
Placing your hand on your belly,
Noticing the rise and fall as you breathe deeply all the way from your belly to your lungs and release.
As you breathe in,
Breathing in peace.
As you breathe out,
Letting go of any negativity or concerns.
Today we are focusing on resiliency.
As you breathe in and out,
Picturing yourself as a sleeping bear.
Feel your chest swell with power as you take deep breaths.
Notice the strength in your arms and shoulders.
Listen to the powerful breath as you breathe out.
Continue to focus on your breath.
Consider how you can be both calm and powerful.
As you relax deeply,
Think about a time when you stayed calm during a challenging situation.
Think about the skills and strength it took for you to maintain this calm.
Notice how you intuitively knew exactly what to do.
Take a moment to appreciate yourself and your ability to handle difficult things.
Now,
Think about the connections in your life that have helped you to be resilient.
This may include family,
Friends,
Pets,
Or others that allow you to feel connected and supported.
Think about a time these connections allowed you to do something difficult.
Allow yourself to feel gratitude for these connections.
Return to your breath and enjoy this moment of gratitude.
Continue to look inward and think of a time when you felt accomplished.
Think of a project,
Task,
Or skill that you completed successfully.
Remember that sense of accomplishment or mastery.
Imagine standing tall with your head held high and shoulders back.
Embrace this confidence.
Remember this feeling.
Draw on this memory when you doubt yourself.
Continue to notice your breath as you feel calm,
Connected,
And confident.
Think about where your resiliency comes from.
Think about your history.
How were others in your family resilient?
What challenges did they overcome?
This may even include family members that you never knew.
Imagine a golden thread running through the family,
Passing on this resiliency to you.
As the thread reaches you,
Feel a push of power as these gifts are passed on to you in your own unique way.
You can also think of a symbol to represent your resiliency.
Your resiliency is part of you.
There is nothing that can take it away.
You can always return to it again and again.
Take one last deep inhale and exhale to seal this meditation.
And whenever you feel ready,
Bringing your awareness back to this space,
Bringing your awareness back to your body,
Returning your breath to its normal rhythm,
And allowing the eyes to flutter back open.
Thank you,
Thank you,
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
